Starr 5x5 Log for RAW powerlifting Starr 5x5 Log for RAW powerlifting

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Thread: Starr 5x5 Log for RAW powerlifting

  1. #1
    Join Date
    Sep 2010
    Location
    Florence, SC
    Posts
    4,174

    Default Starr 5x5 Log for RAW powerlifting

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Well I lurk so i might as well share, eh?

    Stats
    Age: 22
    Sex: Male
    Height 5'11"-6' depending on the tape measure
    Weight: 260 lbs
    Fat%: 19-20%
    Goals: To record an Elite Raw Junior Total before I turn 24. Be more awesome. Eat lots of animals.

    Some previous workouts...

    Week 1 Monday
    Squat: 135x5, 165x5, 200x5, 235x5, 270x5
    Bench: 75x5, 95x5, 115x5, 135x5, 155x5
    Bent Row: 135x5, 135x5, 135x5, 165x5, 185x5
    Cable Abs: 60x3x10

    Week 1 Wednesday
    Squat: 135x5, 185x5, 205x5, 225x5
    Press: 95x5, 95x5, 100z5, 105x5
    Dead Lift: 185x5, 225x5, 275x5, 315x5

    Week 1 Friday
    Squat: 135x5, 165x5, 205x5, 235x5, 275x3, 205x8
    Bench: 95x5, 95x5, 115x5, 135x5, 160x3, 135x8
    Bent-Row: 115x5, 115x5, 135x5, 165x5, 190x3, 140x8
    Shrugs: 135x5, 185x5, 205x5, 225x5, 245x5
    DB Tri Extensions: 45x3x8

    Week 2 Monday
    Squat: 140x5, 170x5, 205x5, 240x5, 275x5
    Bench: 95x5, 100x5, 115x5, 140x5, 160x5
    Dead: 205x5, 240x5, 275x5, 320x2

    Week 2 Wednesday
    Squat: 140x5, 170x5, 205x5, 205x5
    Dead: 250x5, 300x5, 325x5 (PR!)
    Military: 95x5, 95x5, 100x5, 110x5
    Roman Chair Sit Ups: BWx3x10

    Week 2 Friday
    Squat: 140x5, 170x5, 205x5, 240x5, 280x3, 205x8
    Bench: 80x5, 100x5, 120x5, 140x5, 165x3, 135x8
    Row: 135x5, 135x5, 145x5, 170x5, 195x3, 145x8
    Shrugs: 135x5, 225x5, 275x5, 295x5, 315x5, 295x5
    Barbell Curls: 65x3x8
    DB Tricep Extensions: 50x3x8

    Week 3 Monday
    Squat up to 285x5
    Bench up to 165x5
    Dead worked up to 365x1

    Week 3 Wednesday
    Squat: Work up to 215x2x5
    Press: Work up to 115x5
    DEAD LIFT: 330x5, 365x1, 380x1(PR!), 385x1(PR!)

    Week 3 Friday
    Dead: 315x5x3 (had my legs trashed for squats)
    Squat: 145x2, 170x2, 215x2, 250x2, 290x3 :lol:
    Bench: 90x5, 100x5, 120x5, 140x5, 170x3, 140x8
    Power Shrugs: 135x5, 225x5, 295x5, 305x5, 305x5

    Week 3 Extra Workout Saturday
    Close Grip Bench (index fingers right next to the smooth center)
    5 sets of 6 @ 135 lbs
    Barbell Curls: 75x3x8
    DB Tri Extensions: 55x3x8
    Tricep Band Pushdowns: (I used a light band and a medium band) 3 sets of 25 reps (Woof a burner)

    Week 4 Monday
    Squat: 145x5, 185x5, 210x5, 250x5, 290x5 (PR)
    Bench: 45x5, 115x5, 135x5, 155x5, 170x5
    Dead: 225x5, 315x4, 330x3, 350x1

    Week 4 Wednesday
    Squat: 145x5, 185x5, 215x5, 215x5
    Press: 75x5, 95x5, 105x5, 120x5 (PR)
    Dead: 135x5, 225x5, 315x5, 330x5(PR)
    V handle Pushdown: 130x6-8, 90x15

    Week 4 Friday
    Squat: 145x5, 185x5, 205x5, 255x5, 300x3(PR)
    Bench: 95x5, 115x5, 135x5, 155x5, 175x3(PR), 135x8
    Row: 100x5, 125x5, 155x5, 175x5, 205x3
    Concentration Curls: 25x3x10 each
    FAT V Handle Pushdown: 130x3x8, 100x15

    Week 4 Extra Workout Saturday
    Starr Shrugs: 135x5, 225x5, 275x5, 295x5, 305x5, 315x5, 315x5
    Face Pulls: 90x4x12
    Band Pullaparts: 3x15

    Week 5 Monday
    squat: worked up to 300x5 (PR)
    bench: worked up to 175x5 (PR)
    row: worked up to 205x5
    Fat V Handle Pushdowns: 130x3x8, 100x15
    Concentration Curls: 30x1x15 each (to pre-exhaust)
    EZ Bar Curls: 67x3x8
    Face Pulls: 95x4x12

    Week 5 Wednesday 10/27/10
    Dead: 225x5, 275x4, 315x3, 340x5 (PR!), then 365x1
    Press: 75x5, 90x5, 105x5, 120x5(PR!)
    No squatting today.
    2x10 Roman Chair Abs cause abs are important
    then I went home and walked my dog briskly for 45-50 minutes.

    So that gets you up to date! Future post will be a little more colorful.

  2. #2
    Join Date
    Sep 2010
    Location
    Florence, SC
    Posts
    4,174

    Default

    Starr/Madcow Week 5 Day 3 (10/29/10)
    SQ: worked up to 305x3(PR) then 225x8
    BP: worked up to 180x3(PR) then 145x8 (wide on the PR close on the x8)
    BR: worked up to 205x3(PR) then 135x8 Yates Style Row
    Shrugs: 145x5, 235x5, 285x5, 305x5, 325x5(PR)
    V Pushdowns: 135x3x8 then 105x12
    EZ Curl: 45x1x17 Pre Exhaust for 65x1x15 then immediately to 45x1x15

    Done. PRs ahoy!

    Also forgetting your gym shirt and shoes and working out barefoot in gym shorts with a flannel plaid shirt makes you feel pretty hardcore. People looked at me weird when I was chalking my shoulders for the 305 set. I think I will switch the bent rows to yates rows. Cause I can feel them a bit more in my lats.

  3. #3
    Join Date
    Sep 2010
    Location
    Florence, SC
    Posts
    4,174

    Default

    sorry I started keeping a log over at strengthvillain.com So i just forgot to keep this one updated. Been a little of a weird week but here is week 6!

    Training Week 6 Day 1
    Bench: 95x5, 115x5, 135x5, 155x5, 180x4*
    Pushdowns: 140x2x8, 100x12
    Squat: 155x5, 190x5, 230x5, 265x5, 305x5 (PR)

    Training Week 6 Day 2
    Press: ramped up 4 sets to 125x4(F!)
    Dead: ramped up 4 sets to 345x5(PR)
    DB Row: 100 for 3 sets of 8

    Madcow Week 6 Day 3
    Bench: worked up to 180x5(PR!) then 155x8
    Yates Row: worked up to 185x5
    V Pulldowns: 90x3x10 then 70x15
    Hammer Curls: 35x2x8, 25x1x15
    Rope Pushdowns: 60x25, 10, 10, 8
    Face Pulls: 60x25 (to stretch the delts a bit)
    Shrugs: 225x5, 275x5, 305x5, 315x5, 335x5
    Squat: worked up to 310x3(PR)

    Saturday Conditioning
    Prowler no weight Grass
    6 trips at 40ish yards

    10 yard sprint walk back
    20 yard sprint walk back
    30 yard sprint walk back
    40 yard sprint walk back

    Going to tack on 3 sessions of conditioning to get my GPP up.

    Today's work.

    Madcow/Starr 5x5 Week 7 Day 1

    Squat: 155x5, 195x5, 235x5, 275x5, 310x5(PR!)
    Bench: 95x6, 115x5, 135x5, 155x5, 185x3(PR!)
    Yates Row: 115x5, 135x5, 155x5, 190x5, 135x8

    Then I looked around. Grab my shit and left. :lol: May the personal best bless all of ye' friends and also ye' foes. For I have smasheth thine weights today.

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