Took 32 mins total including warmups and settin up weights
B.w 214.5
5x5 ab rolloutsfrom knees
5x5 sghp from hang @115
5x5 curls
65x5
85x5
95x5
105x5
105x5
Sghp from floor
135x3
155x3
165x3
Touch chin to bar each rep. Only missed on last rep of last set…just short
Reverse curls
85x5
65x5
45x5
Sghp @ 115 x5 for muscle snatch.
Nice easy day. Nice to go thru my whole squat warmup and then do some light explosive stuff. Good sweatt.get loose. Feel great.
Glad I did squats wednesday. Workin 11s and got only 3 hrs sleep…since contractor n electrician were here at 8 a.m to finish up.
Plan is to finish up last two weeks hitting as much volume as possible and then start bill starrs intermediate. Well modified. … but yeah. When I first seen this it was described as 1x5 and just looked uninteresting. After actually looking at a real layout w. Numbers and easy to use calculator. .it looks like a great match for me. Youll see… the lay out excersizes wise is perfect. And I just plan to add volume here and there after hitting sets as laid out. Nothin crazy…very simple.
Nick wright- on doin 10 sets of 3 per Canditos program: 10 sets of 3 is a Beaautiifull thing… untill you add 1 min rests and it becomes murderous! Me: snicker.
Stayed up till 3 watchin movies w. Friends. Up @7:15 for this s sessio before my daughters memorial day parade for her girl scout troop…then a BBQ n more friends over. So… 4 hrs sleep… these 5s have my pressing struggling and my deads/squats seem fine w. = very odd for me *.
Bench- felt heavy. This weight shouldnt. So…Couldnt wait to get to the pauses…which went well.
Rows- felt good. Went well.
Deads- bit sweatty by now. Moved decent. Really focused up loadin hams…hump the bar.
Pause squats- kinda worked up to somethin bill starrs would have me do here… a 2x5 @190. Which is light…but allowed me to complete planned sets…then add volume as I intend to do and…still hit todays planned 220beltless.
135x5
155x5
190x5
190x5. Pretty much as written
Now hit my 220x5
A back off set w. 2 sec full pauses @185. Done
Finish this weeks sets of 5s. Next week move some weight at @ 5x3. Then…get back on a planned program. Got my modified bill starr ready. Cant wait…
Angry at my press. Yes I finished all sets…but still… I punished it. 2nd bench session in the afternoon.
Got a wicked benches cramp. Damming havent had these since…I did 5x5 on bench before !!! Right hams. Bad cramp. Setup leg drive diff. To avoid the finish the punishment session.
Bring grip in one finger width.
135x10
225x8
250x6
Drop set
275x6/250x6/225x4 - just enough time to strip weights in between. 225. Went numb…no power.son helped on last rep at the top of last rep on all these.
Did Wednesday s core session after work, Tuesday. Got lucky and had 8 hr night only and w. Track n field days for my kids each the next two days this worked out great to get it in.
Came right home, took cold shower, stretched in the shower. Then did my dynamic warmup and had bannana n energy drink- just as I would wednesday.
Did this as a circuit- 10 sec rest after doin a set of all 3- for a a total of a 5x5.
Sghp 115x5- all 5 sets.explode and touch to chin from a hang
Ab wheel roll outs- b.w full layout all 5 sets
Barbell curls: dead stop at bottom
45x5
65x5
85x5
95x5
105x5 nonpaused
Did some extra-
2 sets of awro stopping just before id touch ground -5 reps each- these are def tougher
1 set of curls 95x5 paused- all I could get w.o cheating
Sghp:
135x3 touched chin
155x3 first rep touched chin, next two were chest level
165x3 chest level . P.r
Did a drop set…of sorts…
165x1 chest level
165x1 chest level
155x1 chest level
135x3 touched chin
115x5 touched chin.
Done. Quite sweatty but felt good. I was pretty sore this Mornin from mondays session. That extra bench made my chest sore to join my lowback a bit.
Man, felt my low back kinda loadin up a bit on the right side wednesday night. Same spot I tweaked several weeks ago. Nothin I know of happened this time… just played some b-ball on cement all day of n on monday during our cookout. Ever since back has been tight. Pry gonna belt up tomm. For squats even tho I didnt plan too. Still gonna be a p.r at that weight n reps. Nice moving some weight on. These… actually look forward to squat day now… pry helps that its friday tho ! Heavy week next week .
B.w 216.5 .bit heavy for a friday. Night time eating is why this week.
Ok. So… a glimpse of what my template will look like after next weeks 5x3… this is very close to my bill starr modified. Basically…work up to the bill starr heavy 5, then do a triple w. 10 pounds over that weight…then a set of 8 @90 percent of that heavy 5.
Incline paused-except the working sets of 5 and 3
135x5
205x5
225x5
Starr 235x5 -
245x3
205x8 paused again, 1 finger width in grip. On these I can do a variation as such and why not do two sets if you feel good for some volume. …
Squats- bill starr- warmups are unbelted atg. Working -belted to parellel
135x5
185x5
205x5
225x5
Bill star 255x5
265x3
225x8 2 sec paused each rep
Note- belted squats felt so easy I actually did 255x5 for an easy 3x5 before the 3 and 8 sets. But didnt want to skew the writeup portion here as an example. Seriously easy squatting pop at the top of each rep …even at 265 . All the beltless squats paying off…my paused atg day too !
Wrapped up w. Chins n stiff legs
Chins 1x5 all out
Chins 1x5 all out
Chins 1x5 2 sec hold at top. This blew me out…not much power on these today…
chins 1x3 2 sec hold at top
Stifflegs- just get some in. .
135x5
205x5
215x5
225x5
135x5
I really like my scheme. Incline n squats went well on it. Explain more next week. Ive got some things that will or should make it make sense how I chose it.
Just a sneak peak at the exact bill starr layout. Ive pry even seen this myself before…but when laid out like this looked vanilla. After using the calculator supplied it looked awesome… which next week youll see what I mean…as ill post my numbers layer out and how I modified it.
Nice.
I too like a big, compound lower body movement paired with incline bench. My favorite is rack pulls.
It’s weird how they just seem to compliment each other.
Well here it is. Basically you work up to one heavy set of five. On the third workout you do next weeks 5 set for a triple…then a back off set. I am eliminating this day. But… taking that triple and back off 8 set and adding it to the other two days. Genious. The excercise selection is perfect for me and ill use the light squat day as my pause squats. The pairings arent as im doing them now… but maybe this change too will be good.
Sippin some whey isolate as a happy man today. . Moved some weight! (For me).
Bench
135x5
225x5
250x3
275x3
300x3
315x3 had 5 in me…soo continue…
325x3 last rep slow…
335x3 last rep sloooww
Closegrip- back off sets
275x5 nonpaused
250x8 nonpaused
Squats
Warmup beltless atg
bar x5 paused
bar x5 non paused
135x5
185x5
205x3
225x3
Beltup and parallel
245x3
265x3
275x3
300x3
315x3 lifetime p.r
Back off sets
295x3
275x5
225x5 atg
Rows- stood on a plate for small def.
belted cus it was already on .n I was whooped from the previous!
135x5
155x5
185x5
205x3
225x3 . Heavier than wanted. Planned on 245 attempt.nope.
Drop set 10 sec rests
205x5
185x5
135x12
What a day ! Bill starr calc says 5rm on squats is 275… belted its more.unbelted its pry correct. And in calculating my squats its tricky because for 3 week I go unbelted to build core strength up…belt up for week 4 and smash planned numbers …lol so going off belted maxes is a bit much for beltless session. Ect…
