Starr 5x5 Log for RAW powerlifting

[Patrick Stroup]

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.

[Patrick Stroup]

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.

[Patrick Stroup]

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.