10 rep squat PR’s are half testicular fortitude, and half strength. Nice PR.
U aint shittin ! Thanks ! Couldn’t have done this on just any day. So happy!
Ohhhhh shit this Saturday is supposed to be 270x3+ On squats but I might just have to bump it up to 275 for shits n gigs
Well. If you feel good. Do it. If not… another time man! Gotta be by feel !
Wednesday 7-30-14
Switched core day w. My heavy friday session. Down3 guys at work… these next 3 nights will be long and pry lead to lack of rest. Plus during day have a house yard patio to get ready for my sons bday party Saturday. Busy. I did get out on time tuesday which lead to the idea of switching the days since id have 8 hours rest. Smart decision.
2 min rests belted up
Deads- called for 270/310… I rounded up and just went for somethin.
3 inch def. No belt double overhand
135x5 pause off the floor .
135x5 explosive as possible
225x5 pause"
225x5 explosive*
275x5 explosive*
Beltup mix grip
315x8 boom tied p.r grip good till rep 7. Squeezed one more out monkey grip.
275x5 dead stop load up hams
275x5 same
Incline- some leg cramping. Dammit! Got it worked out tho.
135x5 slow eccentric explode up nonpause
185x5 same
225x5 explosive as possible
250x6 yes 6. Explosive as possible. Last rep slow.
Closegrip incline- been a while…
225x5 same closegrip as on flat bench. Tng. Last rep slow.
Atg highbar pause squats- son counted 1 sec full pauses.
- the right side of my back was already feeling fatigued here. Where ive tweeked it in the past. This finished me.
135x5 full 1 ct pause
205x5 same
225x5 same. Top set that it called for today. Owned it. Did some extra. …
250x1 felt good. Fast. 1 ct pause
275x1 felt heavy on neck. Fought some lean. 1 ct pause. I was done. Intended on goin for 300x1 if 275 moved easy like 250 did. Nope.
225x5 again.
Still very happy with this day. Shoot. …this week!
Highlights:
Deads 315x8
Incline 250x6
Pause squat 275x1 and 2 sets of 5 @225
Edit curls for fun.
45x10
65x10
95 x10 explosive as possible
65x10 deadstop easy
65x12 deadstop last two hard.
Friday 8-1-14
Bw 222.5
Core day
Dynamic warmup
25 jump jacks
5 roll ups
Begin
Chins
B.w
x3 all out
X3 2 sec hang
x3 2 sec hold at top
Plus10
X3
X3
Plus25
X3
X3
X3 had to hitch on last rep. Basically 250 total pounds here
B.w finisher
X6. First four felt like nothing !
X5 almost. First 3 were easy.stuck halfway on 5.
Ab wheels
B.w x5
Plus10
X5
X5 tng pause last rep
Plus25
X5
X5
X5 tng pause last rep. Last rep slow here…
B.w finisher
X12 tng
X12 tng last 4 I could feel heavily in my abs.
Blown.
Awesome heavy week in. Now onto a volume week to start my next cycle. Plan is to finish the summer w. The two compound days monday/friday w. A core day in between. Then id like to get back to 3 barbell days a week for fall n winter. Gonna change it up a bit…not sure what yett…but ideas brewing… stick w. The Bill Starr programming but have some diff mods in mind and even some excersizes changing days or order. …
Have you ever done Texas Method? Might be a good 3-day-a-week barbell plan for you, given your current strength and lifting experience. I think you’d do quite well with it.
I have not. I have glanced it over while looking at 5x5 stuff… but never studied. Ill get that In before fall…I like to consider all options!
Took a better look at texas method. Very similiar to bill starr intermediate really. I just run my modified version as is. If you take both originals they are neck n neck.
Got my 4 week cycle written. A bit diff. Than the 5/3/8 scheme ive ran for 2 months. But same template.Basically I still hit the bill starr planned 5 set. Then drop down and hit volume at the previous weight to that. Ive cycled the volume diff for all 4 weeks:
Week 1: 5x5
Week2: 3x5
Week3: 5/3/8 scheme
Week 4: 1x5 - this week ill rep out on the planned 5 set. Drop to previous weight and rep that out.done.
Also first two weeks I stayed about the same as last cycle instead of a 5 pound a week progression…but make up for it by adding 10 or more for the last two weeks. Each lift got what I felt Individually needed. …instead of across the board add weight or not.
Edit: so in turn this week will be 30 working reps
4 sets of 5 ramping for warmup
To the bill starr heavy 1x5
Then a 5x5 @90 percent basically* of that
So 30.
V. O. L. U. M. E.
Monday 8-4-14
B.w 225.5
1 min rests no belt!
Also hit fatality set end of all 3 lifts
Great day. Went well.
Bench- felt strong. 1 heavy set. Owned the 5x5. Closegrip to fatality
135x5 paused
205x5 paused
225x5 explosive
255x5 explosive
295x5 paused these . Full control pry had 8 here…
255x5
255x5
255x5
255x5
255x5 explosive. All in control on these sets.
Closegrip- fatality
255x7 paused. 
Squats- again.felt strong. Good form.
Atg beltless
Bar x5 paused
bar x5 non paused
135x5
185x5
205x5
225x5 pause last rep on all these
To paralell no belt
230x5
260x5
230x5
230x5
230x5 these started moving real fast here. Pop at the top every rep
230x5 same
230x5 same
Fatality
230x6 bring stance in an inch or two. Feet forward. Pause at paralell. Fought some lean on rep 6. Didnt wanna tweek my back so I racked it.
Rows- gettin tired as usual. But felt strong thru the heavy 5 set. Then faded. Hands started feelin raw actually…
Off a plate
135x5
135x5
155x5
180x5
200x5 good
180x5
180x5
180x5
180x5
180x5 ok. Hands feelin raw. Some pump in my forearms… because I was super setting my curls in…
Fatality- deadlift grip instead of bench
180x8
Curls for fun- e.z bar x5 @ 85.5. Set it down n immediately do 6 dumbbell curls 35 each.
X5/x6
X5/x6
x5/x6 gettin a forearm n bicep pump here on out
X5/x6
X5/x6 barely squeezed last two out.
90 mins. Loooooong
Had some decent night doms come on.
My upper back and rear delts, upper abs, all of legs really quads/hams/glutes and corners of my chest.
Worked 10.5 hours- came home and spent 20 mins in the pool. Cool water that long takes off the edge. Completely stretched out in there and just swam a little to loosen up.
Real doms not near as bad. Dominate in legs particularly hams n glutes. Which is unusual for a highbar atg squat. …but that changes a bit when I just go to parallel. The stop n reverse action at parellel really brings in my hams n glutes vs an atg where its all quad.
One note: virtually zero back doms or stiff Ness. Yet a good deal in my legs n abs. I really focused on full breathe, get tight push out hard for a full second before ever ascending. Really keeps me upright and from misusing my back. On a beltless day id call this a win as even on some belted day my low back is sore at times…
Wednesday 8-6-14
B.w 219.5. :0
Core/active recovery day
Dynamic squat warmup
Then…
25 jumping jacks
5 rollup w. Exaggerated lockout
Begin :
Chins 5x5 @b.w- felt good today owned it. Last cycle couldn’t get the 25 th rep…
X1
x2
X3
X5
X5
X5
X5 last two a bit slower
X5 last two slower…last one hard
Extra
X3 w. 2ct hold at top
X3 same
36 reps
Ab wheels 5x8 @b.w pause last rep each set
X8
X8
X8
X8
X8 pretty good.
Extra
X10 pause just before touching floor…reverse action .tough after 6
50 reps
Feel great!
Volume friday lay ahead!
Friday 8-8-14
B.w 218.
Broken record here: worked 11 wednesday n 12 Thursday. Def. Un recovered a bit on Friday. Tho again I got my mobility work in and ive ate well this week… a bit more than some…yet dropped weight. Hah typical me= my weight never makes sense.
Still a volume day but not as much as Monday- which falls dead on with Bill Starr s programming. …and thank god. I was wooped before I even began. After deads my mind said…itd be u derstandable to call it a day. …which rarely happens…but … I trudged on.
Deads- unrecovered. Using my thicker bar. Felt heavy as shit on top set. But last cycle would show this accumulates . …and then on heavy week I use my thinner bar and crush it.
Un belted double overhand 3" def
135x5 1" pause of the floor
225x5 same
225x5 explosive
255x5 explosive
From the floor mix grip
295x5 heavy. But clean.
Power shrugs deadstop from floor
255x5
255x5
255x5 the weight was light.but i was sucking air and drippin. This is where my mind said “quit”.after.
Incline bench- used my thinner bar. Cus I started warm in up in between power shrugs. Decent.
135x5 every rep paused today
185x5
185x5
205x5
225x5
Bring grip In one finger width. Pause.
205x5
205x5
205x5 longer pauses here. Made last rep slow… perfect.
Pause squats- I was drippin every where here. Ended up squatting in just my spandex briefs. #homegym ! Just exhaustion here sweattin and sucking air. Not lack of strength. …felt good in that single aspect.
1 ct pauses atg highbar
135x5
185x5
205x5 good
205x5 good
Volume- put on somethin light. I focused on perfect for and full 2 ct pauses here.each set felt better as I went on…
185x5 ok.
185x5 better.
185x5 best. I even brought stance in an inch or so each. Long 2ct pauses.
Curls- I just did 21s with my thicker bar. Felt easy till set 4. I paused the top and bottom of each rep for all3 fou ds of all 5 sets. …
Bar x21
bar x21
Bar x21 easy thus far… gettin warm tho…
bar x21 got a good pump. Tight skin…
bar x21 def pump. Burn. Struggled to get each pause n rep.
Last friday day we worked 13.5 … I see this one no better… last day tho!
8-11-14 Monday Fun day
B.w 222.
Beltless 1 min rests
Day went very well. Despite drinking this weekend I really ate solid outside of that and got some good rest sunday night. Sunday I had a family reunion that always has some touch/tackle football. Mostly junior/highschool kids but my brother and I still run that shit. Lol I was drenched huffin n puffin. But performed well! Had a little linger from that. I got my mobility in last night but still woke a hair sore and mostly tight. Some extra dynamic warmup and extra squat sets loosened me up… was all legs front n back and maybe some hips n low back…
Bench- a little slow at first b.cus I was tight but…that went away . Tied a p.r or made one.unsure.
135x5 explosive
205x5 explosive
225x5 explosive this is where I felt better
260x5 explosive. Perfect.fast
300x8 top 5 set. Last week went paused reps. This week went all out. First 6 perfect…last two started to fall outta groove. Last rep slow. Boom! Just more proof of my paused closegrip theory.
260 for a 3x5. Chose paused closegrip. Last week chose explosive tng reg.
X5 felt good
X5 felt good
X8 all out w. 2 sec full pause here. Last two reps were hell. 3 secs to lockout last rep. From halfway. Lol
Squats- a bit tight. But felt good.
Barx5 paused
barx5 no pause
135x5 pause last rep only on all these
135x5 again
185x5
205x5
225x5
To parallel
235x5
265x8 went all out on top 5 set. Beltless what helps is a huge breathe.get super tight hold it for a full section nd before ever ascending. Each n every rep. Last two reps challenged me at sticking point… got em.
235 for a 3x5 .just being beltless is as good as anything here
X5 decent had to find groove
X5 better faster…
X8 fastest. Best . 8 was fairly easy.
Rows- not as tired as most days. Used my thinner bar today…owned this too…
135x5
135x5
155x5
185x5 easy. Knew it was on
205x5 best form/easiest 205 has ever felt
185 for a 3x5. Same
X5 easy
X5 easy
X8 banged out 5, then 3 singles. Breathing/tightness method…
Curls for fun- ending the summer on a 6 week bicep blitz. As I rarely train them directly…
Cheat curls - my thinner barbell . Pinkies only on smooth
135x5 good
135x5 good
135x5 last two slow lockout. These were all tng w. 2 sec hold at top
Now work the bottom half- e.z bar w. 2 sec hang at bottom.explode up
85.5 x10 easy. So fast
85.5 x10 good. Last two a bit slower
85.5 good. Last two a grind to lockout.
Love this day.
Wednesday 8-13-14
B.w 219
1 min rests no belt
No broken record this week. Did fridays lift today. Gonna try this for rest of cycle. M/W heavy compounds and then friday core/active revovery. As stated my work week slowly drains me and is heavily backlogged w. Hours. But what hasnt been stayed was that coming off a weekend of rest n food it is also heavily foreloaded for more optimal lifting.
I guess in my head at least- I dont like the idea of being done w. Pressing/deads/squats on wednesday and not hitting them again till following monday… ect. Maybe just a mind fuck…because its literally the same reps.n sets in the same week and… because today…and the other times ive switched it has gone great. So gonna try it.
Deads- I felt great today. Did some extra warmup all felt well. Minus the heavy set. This thick/
And stiff bar i use is brutal at 300 n up. And im beltless . Feels 20 pounds heavier I swear. Stick in w. It to own heavy week w. My olympic bar.
3 " def. Dbl overhand no belt
135x5 paused
135x5 paused
225x5 explosive
225x5 explosive
260x5 explosive hands opened up.but monkey grip held easily.
From floor mix grip n chalk no belt
300x5 grinder.
Power shrugs
260x5
260x5
260x5 nothin special. All from dead stop. Shrug at top.
Extra- shrugs dbl overhand . Bench grip.
225-
X10
X8
X8
Incline bench- used olympic bar as I started warm in up. W. Power shrugs .felt good.
Every rep paused
135x5
135x5
185x5
210x5
230x5 2 sec paused last two. Good.
Bring grip in one finger width. Pause all reps
210x5
210x5
210x8 all out . Last slow.
Pause squats- son counted 1 sec pause. Explode up.
135x5
185x5
215x5 money set. Fought lean on last two reps. When I say fought- at my transition point weight wants to lean forward. I feel it. Fight it win. On the spot. Just to be clear- pry wouldnt even see it on vid. Point is on all other sets n reps where I dont mention it. I never even have to think about it. Nice n clean. Also I.e- NOT good morning it then save .nope. just to be clear. I learned from vids an inch feels like a foot. This is pry 1/4 inch . Lol. Anyways…
205x5 2 sec pause last rep
205x5 2 sec pause last rep
205x8 1ct each rep. Last two fought some lean (see above) lol
Blitz- e.z bar curls. All out tng. Its 85.5 on these cuz my e.z bar weighs 5.5 . And I always just have two 35s and two 5s on their to help store some weights.
85.5 x12 sloppiest set. Literally drenched in sweatt. Just finish
85.5 x12 better. focus on straight back . But go all out.
85.5 x12 same. Last two slow.
85.5 x12 same last 4 slow, last two long squeeze to lockout top. #stupid pump.
Good work. Nothing to add, always just love checking in on your log. You have a great attitude (at least, by all appearances) and I enjoy reading about your training.
Work looks great in here man. I am really liking how descriptive you are being on every entry. Makes for a good read.