[zop]

After reading Keith Wassung's article on keeping yearly goals I've been inspired to start my own log. When I started Starr's 5x5 routine a couple months ago I kept a log in a text document on my comp and kept it up to date for a couple weeks then it just kinda dropped off when I had to vary my routine to fit into school and stuff. Well I'm gonna keep one online here because I'm on Sherdog at least every other day so it shouldn't be difficult to keep this up to date.

Now to start off, I'm gonna try and follow Bill Starr's 5x5 routine, but since I only have access to a full gym once or twice a week I really won't be able to follow the goals in gain since I'll be working out at home the majority of time where I don't have a squat rack. You'll know if I'm working out at home because my squat numbers will be lower than my bench numbers since I have to clean and press the bar into a back squat.

Oh and feel free to comment!

Specs:
Height: 6' 2''
Age: 20
Bodyweight: 200 lbs

Current Competitions:

350 back squat race with Bama
Highest vertical jump with BubbleBoy. Deadline is June 1rst. Cancelled


Goals for next year (Thanksgiving '08)

Bench Press: 275
Starting: 215
12/07/07: 225
02/04/08: 225 x 3
02/18/08: 235
02/25/08: 235 x 2
05/12/08: 245
05/12/08: 265
10/20/08: 275 Goal Accomplished

Back Squat: 385
Starting: 265
12/07/07: 295 - Half squat
05/12/08: 295 - Full
07/23/08: 295 x 3
09/08/08: 315
09/08/08: 325

Deadlift: 405
Starting: 315
01/29/08: 335 x 3
02/12/08: 365
03/11/08: 365 x 2
05/14/08: 405 Goal Accomplished
09/08/08: 425


Power Clean: 285
Starting: 185
07/07/08: 185 x 3
07/11/08: 195 x 2
07/11/08: 205
07/11/08: 215
07/11/08: 225

Push Press: 225
Starting: 175
02/20/08: 175 x 2
07/02/08: 185 x 3

SOHP: 185
Starting: 135
12/05/07: 145
12/13/07: 155
01/08/08: 165
10/27/08: 165 x 2
11/03/08: 170 x 2


PL Total: 1065
Starting: 795
12/07/07: 835
01/29/08: 850
02/12/08: 880
02/18/08: 890
05/12/08: 925
05/14/08: 965
09/08/08: 1015
10/20/08: 1025



So here goes...

Ha! I found my old training log. The first 3 weeks of the Starr Program, this occured about 2 or 3 months before my 11/23/07 workout.

WEEK 1

Workout 1 (Monday)
Bench: 135x5 145x5 155x5 165x5 175x5
Squat: 115x5x5
Row: 115x5x5

Workout 2 (Wednesday) - Bodyweight = 193 lbs.
Military Press: 115x5x5
Deadlift: 115x5x5
Squat: 135x5x5
Pullups: Bodyweight x5x4 Bodyweight x3x1

Workout 3 (Friday)
Bench: 175x5x5
Squat: 135x5 155x5 185x5 205x5 215x5
Row: 135x5

[Bamaispriceless]

ZOP, trade back squats for front squats, zercher squats, or overhead squats and you are golden. You don't need a squat rack for those.

OK, here's what you do since you don't have a squat rack. Get either 2 saw horses, 2 desks, or something similar and place the barbell on there to load the weights and do heavy front squats. It works great. Do it.

[zop]

WEEK 2

Workout 1 (Monday)
Bench: 135x5x3 185x5x2
Squat: 135x5x5
Row: 135x5x5

Workout 2 (Wednesday 9-5-07)
Military Press: 115x5x5
Deadlift: 185x5x5
Squat: 205x5x5
Pullups: Bodyweight x5x5

Workout 3 (Friday)
Bench: 185x5x5
Squat: 135x5 155x5 185x5 205x5 225x5
Row: 155x5x5
Dips: Bodyweight x5x5

WEEK 3

Workout 1 (Monday)
Bench: 135x5 155x5 175x5 195x5
Squat: 225x5x5
Row: 185x5x5

11/23/2007 Friday

-Bench Press-
155 x 5
185 x 5
195 x 5
205 x 5
205 x 5

-Back Squat-
135 x 5
145 x 5
145 x 5
155 x 5
155 x 5

-Bent Over Rows-
135 x 5
145 x 5
155 x 5
165 x 5
185 x 5

-Forearm Roller-
5 x 3


*Notes*
I initially only had 2 45 plates and 2 25 plates at home but I went out today and bought 30 lbs in 5's, because they were all sold out of 10's. lol. I also bought a jump rope and the forearm roller today, one rep on the forearm roller is rolling all the way forwards and then all the way backwards. I'll add my specs and goals later, I'm gonna eat dinner now! I might adjust my goals once I can attempt a few 1 RM's. The forearm roller's are listed as 5 lbs x 3 reps, yeah it was my first time and it was pretty difficult, lots of burn.

Bama -

Bringing two tables together is actually a good idea, but it'll probably end up being a table and a bench, but I'll check my backyard to see what I have.

I actually tried doing front squats today. I tried with 135 I think it was too much, but I couldn't really hold it properly. I tried crossing my hands over, but it hurt. I'll try them again with lesser weight and I'm gonna also try and do some overhead squats, I do those for the 25 rep roullete and I love the core workout that goes along with them.

[Bamaispriceless]

What's the 25 rep roullete? Expain.

As far as the front squats, try a clean grip. It's what I do, and it works great to me.

Personally, and this will catch heat, but I feel front squats > back squats for alot of athletic endeavors. So if your goal is MMA, then I personally feel front squats are slightly better myself. But Im not advocating one over the other, except for the fact that you can't do backsquats at home.

[zop]

The 25 Rep Roulette is a conditioning exercise from Rosstraining.com. Basically you do a burpee then you clean and press a barbell and while keeping the barbell overhead you do a forward lunge with each leg. I usually do them with about 95 lbs of weight including the bar and it's really tiring. Your supposed to time yourself for 25 reps of them and after like 4 or 5 I have to do them 2 at a time.

I wish I could get into MMA, but I just don't have the time or money to take classes. Maybe in the future, but I doubt it. I don't have any experience in a fighting sport whatsoever but I'm gonna get a heavy bag and just learn whatever I can from hitting it.

[Bamaispriceless]

Dude, just swap out lunges for OHS'. In my opinion the OHS' are far superior, although possibly more tiring. Transition is much better and more natural.

I understand that, a heavy bag can be fun. Just wear your wrist wraps and always keep your hands up. Make sure each punch immediately returns back to your head...think of it like a piston or rifle bolt.

[zop]

I was thinking the exact same thing because when I just can't lunge properly with weight above my head and I can't go far down the same distance on both legs, I usually end up half-assing the lunge part. With OHS I can probably keep my form more together into the later reps.

This is what I was looking at getting eventually:
http://www.sportchalet.com/product/i...entPage=family

It seems really convenient if I need to move it and I can put a speed bag on the other end. I think they had a special at the store I went to for like the stand plus a 50 lb bag for like 180 or something, but I'll get a heavier bag.

[zop]

11/24/07 Saturday
-Conditioning Challenge-
Time: 55:10

I'm surprised I got it in 3 minutes faster than my last time, after the pushups my arms were completely shot. I was having trouble keeping my hands laced behind my head during the situps cuz my arms were so tired. Chin's took a bit longer too, but surprisingly I did a little better on the 2 mile run getting it at around 26 min instead of 30.

[zop]

-100 Full Contact Twists-
Barbell (45 lbs.)
Time: 8:23

[zop]

-100 DB Snatch Challenge-
35 lbs.
7:38