Vees Ironing Vendetta

[runveerun]

Went to Le Sewer today but it's fancier than my gym! They have mirrors AND fans and carpet, very flash! :pfft:

Sooooo got my form checked from Rose herself 8) Learnt some new exercises too which I'm gonna include in my programme. Ended up upping my squat and sorting my bench out, which I thought was OK but I've been doing it massively wrong :shifty:

Did some George Andersons, tried scary GHRs :shock:, good mornings, shoulder dislocations, empty can, horizontal rotations. Great day for learning that's for sure Thanks Rose :grin:

[rose]

Heh! The only other gym I've been to is The House - Le Sewer is no comparison for The House :pray:

The carpet isn't flash, it kinda grosses me out, especially when you see someone in socks or bare foot :puke: :pfft: It's been the same carpet for 12 years that I know of, survived one flood (the water fountain guy didn't replace a tube properly). The guy who runs the gym has put up a notice asking "the fingernail biter" to please put their cuttings in the bin :shock:

Glad you got something out of it Vee. I think glute activation stuff will help you lots. You picked things up quickly, including bench. There wasn't much wrong with anything you were doing. Just some minor tweaks.

GHR's without a proper bench are meh. Here's that pic I mentioned. This is how I'd prefer to do GHR's in the absence of a bench:

[runveerun]

GHR's without a proper bench are meh. Here's that pic I mentioned. This is how I'd prefer to do GHR's in the absence of a bench:

Great thanks Miss, I'm gonna try those tomorrow :grin:

[rose]

I know it was a lot to take in but sending that man to try and run me over on Willis Street was a bit extreme Miss

[runveerun]

I know it was a lot to take in but sending that man to try and run me over on Willis Street was a bit extreme Miss

LOL I wondered what was going on! :pfft: Damn he better give me my money back! Or at least another try :shifty:

[rose]

I know it was a lot to take in but sending that man to try and run me over on Willis Street was a bit extreme Miss

LOL I wondered what was going on! :pfft: Damn he better give me my money back! Or at least another try :shifty:

He was held up by a right turner at the lights, the lights changed and my cross signal went green, I was halfway across the road and he comes speeding at me! I saw his window was open so took the opportunity to give him a nickname or two :pfft: I love how freely these terms come out of my mouth during moments like these. Yay for tourettes :grin:

[runveerun]

I know it was a lot to take in but sending that man to try and run me over on Willis Street was a bit extreme Miss

LOL I wondered what was going on! :pfft: Damn he better give me my money back! Or at least another try :shifty:

He was held up by a right turner at the lights, the lights changed and my cross signal went green, I was halfway across the road and he comes speeding at me! I saw his window was open so took the opportunity to give him a nickname or two :pfft: I love how freely these terms come out of my mouth during moments like these. Yay for tourettes :grin:

You did use a very good descriptive word though I thought it quite suited him! It's amazing how one person/act can be summarized in one word like that!

[teamfatboy]

Wow, sounds like you could have sold tickets to a world-class burst like that!

[poos_n_wees]

GHR's without a proper bench are meh. Here's that pic I mentioned. This is how I'd prefer to do GHR's in the absence of a bench:

OMG. Doing that on a swissball looks like it requires some sort of coordination :doh:

Hi Miss Vee! Hows things in Wellyworld?

[runveerun]

GHR's without a proper bench are meh. Here's that pic I mentioned. This is how I'd prefer to do GHR's in the absence of a bench:

OMG. Doing that on a swissball looks like it requires some sort of coordination :doh:

Hi Miss Vee! Hows things in Wellyworld?

PNW's!! Yay!!!! Wellyworld is grand thanks :grin: We mist you!

[runveerun]

SOOooooooooooo

I had the filling of my root canal put in yesterdee IT BLOODY WELL HURT! Grrrrr I even had to take the day off work and hide under my duvet with a ton of painkillers :grin:

So while I was hiding under my duvet I have devised my next plan of attack on my weeny muscles.

I haven't trained since Sundee and are DYING to get back onto it tomorrow!!

So I have done some research *gasp*

I have been looking at Ripptoes and Bill starrs 5x5, I wouldn't mind reading Ripptoes book it looks pretty good actually :nod:

ANYWHO the plan of attack is THUS: (please comment!)

Day1:

Squat:35%, 70%, 80%, 90%, 100%

Bench: 35%, 60%, 70%, 80%, 90%

BB row: 35%, 70%, 80%, 90%, 100%

Hypers: x2 sets

weighted situps: x4 sets

Day 2:

Squat: 35%, 70%, 80%, 80%

Military press: 35%, 70%, 80%, 90%

Deads: 35%, 70%, 80% 100%

Weighted situps: x3 sets

Day 3:

squat:35%, 70%,80%,90%, 125%

Bench:35%, 60%, 70%, 80%, 105%

Bb row: 35%, 70%, 80%, 90% 105%

Dips: 3x8

Tricep x x3 sets

Bb curls x 3 sets

This comes directly from Bill Starrs intermediate programme I liked it because it was more varied than the other programmes and it immediately improves my weight in the first week. With lifting only x3 a week I think this should be achievable.

[ThePman]

Where did those %s come from?

[runveerun]

Where did those %s come from?

From Bill Starrs Intermediate programme.....

[ThePman]

I never saw Bill Starr give out %s like that

[runveerun]

hmmmm maybe I got it from a dodgy site!? I'm gonna go check!

[runveerun]

All I can find is this site: http://startingstrength.wikia.com/wiki/Bill_Starr_5x5

and it has percentages on the 5x5 but not the one I'm doing.

[Specter]

Just staring at those %s has my brain fizzled..I blame it on switching to powerlifitng.. :pfft:

[runveerun]

Just staring at those %s has my brain fizzled..I blame it on switching to powerlifitng.. :pfft:

I sat and worked them all out yesterday high on painkillers and anesthetic! I wouldn't normally have the patience!

[Specter]

Just staring at those %s has my brain fizzled..I blame it on switching to powerlifitng.. :pfft:

I sat and worked them all out yesterday high on painkillers and anesthetic! I wouldn't normally have the patience!

errrr..what was the secret recipe to this painkillers/anasthetics mixture..ummm..just out of curiosity :shifty: sounds..interesting :wink:

[runveerun]

Just staring at those %s has my brain fizzled..I blame it on switching to powerlifitng.. :pfft:

I sat and worked them all out yesterday high on painkillers and anesthetic! I wouldn't normally have the patience!

errrr..what was the secret recipe to this painkillers/anasthetics mixture..ummm..just out of curiosity :shifty: sounds..interesting :wink:

Go to Endodontist get a root canal then go home and take some codalgin, panadol and nurafen mix while working out tricky %eges

[ThePman]

hmmmm maybe I got it from a dodgy site!? I'm gonna go check!

It's probably something from the "MadCow Intermediate 5x5" which has been making the rounds for a few years now.

Bill Starr's actual program didn't use %s because it didn't use a 1RM to plan things out. Unfortunately there's a lot of... I won't say misinformation, cause I knew MadCow once and he had good intentions, but lets say watered-down info, at least from the original sources.

Starr just had you go in and work up to a heavy set of 5 with equal jumps each set. So if you start out with the bar as your first work set, and 60kg is your best, you'd make four equal jumps (60-20/4 = 10kg increments):

bar x5, 30x5, 40x5, 50x5, 60x5

That'd be your Monday workout. You're supposed to add 5-10 lbs per week, so as that top set improves, you adjust the increments accordingly. There's no crazy math required, just roughly equal jumps from set to set.

The light day was supposed to be 80% and the medium day 90% of that top set on Monday - but he specifically said that he didn't bother with the percentages, so the light day would use your third set from Monday, and the medium day, the fourth set.

Light day: bar x5, 30x5, 40x5 (maybe two sets at this weight)

Medium day: bar x5, 30x5, 40x5, 50x5

No %s required, and frankly, unless you're planning out specific training cycles, I think it's counterproductive to bother with them. Bump up Monday's top set gradually, and plan the rest of the week from that.

[rose]

So while I was hiding under my duvet I have devised my next plan of attack on my weeny muscles. I have been looking at Ripptoes and Bill starrs 5x5, I wouldn't mind reading Ripptoes book it looks pretty good actually

. :kiss: Yay! Good Vee, I approve :roll: :pfft:

Hope your tooth drama is coming to a close Miss :salute:

[runveerun]

hmmmm maybe I got it from a dodgy site!? I'm gonna go check!

It's probably something from the "MadCow Intermediate 5x5" which has been making the rounds for a few years now.

Bill Starr's actual program didn't use %s because it didn't use a 1RM to plan things out. Unfortunately there's a lot of... I won't say misinformation, cause I knew MadCow once and he had good intentions, but lets say watered-down info, at least from the original sources.

Starr just had you go in and work up to a heavy set of 5 with equal jumps each set. So if you start out with the bar as your first work set, and 60kg is your best, you'd make four equal jumps (60-20/4 = 10kg increments):

bar x5, 30x5, 40x5, 50x5, 60x5

That'd be your Monday workout. You're supposed to add 5-10 lbs per week, so as that top set improves, you adjust the increments accordingly. There's no crazy math required, just roughly equal jumps from set to set.

The light day was supposed to be 80% and the medium day 90% of that top set on Monday - but he specifically said that he didn't bother with the percentages, so the light day would use your third set from Monday, and the medium day, the fourth set.

Light day: bar x5, 30x5, 40x5 (maybe two sets at this weight)

Medium day: bar x5, 30x5, 40x5, 50x5

No %s required, and frankly, unless you're planning out specific training cycles, I think it's counterproductive to bother with them. Bump up Monday's top set gradually, and plan the rest of the week from that.

Aaah good to know thanks Pman! I will do more research and stick with the plain old programme not the souped up version :nod:

So while I was hiding under my duvet I have devised my next plan of attack on my weeny muscles. I have been looking at Ripptoes and Bill starrs 5x5, I wouldn't mind reading Ripptoes book it looks pretty good actually

. :kiss: Yay! Good Vee, I approve :roll: :pfft:

Hope your tooth drama is coming to a close Miss :salute:

Yay! Thanks Miss! :grin:

Well this mornink I HTFU and dragged my sore tooth out of bed at 5am to go to Le Gym.

Just did some back I will start the 5x5 on Monday when I've sorted it out.

Squat stretch

SB GHR: x3 (frightening! but good!) x5

Knee squats: x8 - getting better at these already :grin:

Inverted Rows: 3x5

Good Morninks: 20kg x5, 20kg x5 30kg x5 (PB but it's new so there would be!)

WG Chins: negatives x5, x5, x3

Lat Pulldown: 60lb x5 x3

Prone row: 20kg 5x3

Cable row: 45lb x5, 60lbx 5 x3

Bent Over BB row: (? weight seriously the BBs don't have any markings!) x5 then I went to squat rack 20kg x5, 30kg x5

:grin:

[rose]

Interesting mix and order of exes Miss Frocktor! Good on you for getting back to the gym after being tortured at the muder house.

http://xtort.net/osw/bill-starrs-5-x-5-training/

Quick glance the above link included the Bill Starr routine in all it's variations. Not sure how accurate it is and whether it's all made up but will check later. Pman do you have any links for The Frocktor? Though I'm fully betting you don't need links etc, I think Vee might want to read about it.

Here's the ones I'm most familiar with:

Monday (Heavy Day – 85%)

Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Wednesday (Light Day – 65-70%)

Back Squats: 5 x 5 using 60% of Monday’s weight

Bench Press: 5 x 5 using 60% of Monday’s weight

Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Friday (Medium Day – 70-85%)

Back Squats: 5 x 5 using 80% of Monday’s weight

Bench Press: 5 x 5 using 80% of Monday’s weight

Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

AND

Monday – Heavy

Power cleans – 5 sets of 5

Bench – 5 sets of 5 1×10 weight from 3rd set (add 10 rep sets after 8-12 weeks on program)

Squats – 5 sets of 5 1×10 weight from 3rd set

(set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target)

Wednesday – Light

Power cleans – 5 sets of 5

Incline Bench – 5 sets of 5 1×10 weight from 3rd set

Squats – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday

Friday – Medium

Power cleans – 5 sets of 5

Overhead press – 5 sets of 5 1×10 weight from 3rd set

Squats – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday

If it were me I'd just start with Starr's beginner 5x5 routine. It's nice and simple. You can still do some glute activation stuff too.

[ThePman]

There was a blog that had links up to several of Starr's actual articles, but they were taken down recently due to a book Starr's putting out which will collect them all.

But the copyright fairy saves all.

Ok so trying to attach the file doesn't work (note to software: a .zip extension is not a .txt, so I don't know what you're bitching about), so we'll do it gangsta:

http://uploading.com/files/772964bd/Sta ... mming.zip/