Bill Starr - Linear 5x5 - Christmas Log

[tiramisu]

Whelp I went into the gym yesterday and did a full body workout to see what damage had occurred from 13 weeks off and 20 pounds of weight loss.

Yes, I'm weak like a little girl and uncoordinated as hell (But I look good).

I failed on the third rep of squats @ 285, dead lifts @ 386, The right shoulder is a little achy so I didn't bother to max bench.

Linear progression with the basics seems like the quickest route to getting my strength up for the moment and the Bill Starr 5x5 is a solid program.

Currently sitting around 205 @ ~14% (eye balled - can almost see abs).

I will be using the MadCow template (http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm) except I'll put Power Cleans back in instead of rows. Power Cleans may turn into Power Snatches if my wrists won't stretch into place but 4 months hammering steel may have improved my wrists (or destroyed them).

It will probably take me a workout or two to get my initials numbers right but I will be starting extremely conservatively.

[O-Train]

Good luck with the new program. Looks like you and me are about the same size.

[Talo]

13 weeks , wow time sure does fly !

Are you done with the construction job ?

Can't wait to see your numbers in a few months , Starr's program is great !

[tiramisu]

Back to unemployable.

I expect the numbers to go back up to my previous levels pretty over the next 12-16 weeks but I expect I'll be back on a phased program after that.

[tiramisu]

A little more noodling... I'm going to go with the Bill Starr Original program.
Starting weights will work themselves out in the next week or two.

[tiramisu]

Yes I am weak like a little girl.

Squats felt heavy.
Bench felt light but my right shoulder is a little tweaked.
Power Cleans felt light by my wrists are tight and weak.

I'll have to push the bench and power clean weights up once things work themselves out. The squat weight should be just fine if I stick with the program.

[tiramisu]

... fairly gay... High Pull weight need to be raised but otherwise it still sucks to be me. I'll add another 50 pounds to the base number. I haven't quite decided what the best grip for this exercise is. At the current weight it doesn't seem to matter much...