Vees Ironing Vendetta

[Chillicat]

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/

Excellent - I'm also keen to try out this programme so great to have some more info to read up on it.

[runveerun]

THANKS ROSE AND PMAN!

OMG that's fantastic! :dancing: That's this weekends reading sorted out!

Yeh I'm trying to get into the glute stuff for sure, it totally makes a difference in so many things, squat, walking! It's a very large under-used muscle in Vee world!

[bigdogbob]

I know what you mean about the glutes, when you're not using them properly you overcompensate and end up doing so many things poorly and it takes so long to reverse the muscle memory on the bad stuff

[runveerun]

I know what you mean about the glutes, when you're not using them properly you overcompensate and end up doing so many things poorly and it takes so long to reverse the muscle memory on the bad stuff

Knee squats have been good I've been doing them this week, I just tried to get husband to do one, he couldn't do one!? He couldn't locate the muscle! :shock:

[bigdogbob]

what's a knee squat???

[runveerun]

I can't find a video/picture I did think about videoing myself :pfft: I will describe it instead!

On the floor sit with your legs tucked under, then raise yourself up with your glutes only, if you do it right it's like a slow controlled rise and then back down again.

[teamfatboy]

I can't find a video/picture I did think about videoing myself :pfft:

Do eet, do eet!

How's the fangs, V? Back into the beef yet?

[runveerun]

I can't find a video/picture I did think about videoing myself :pfft:

Do eet, do eet!

How's the fangs, V? Back into the beef yet?

I'm still eating the beef albeit sllloooowwwwwllllllyyyy.

Stupid tooth is still sore :evil:

Pman I see your write up about 5x5 and %ages in your site very informative! Thanks! 8) Kudos for your site too I'm going to have more of a rummage around this weekend in there! :grin:

[runveerun]

Brain hurts from reading all the info about 5x5, I need to go over it some more as there's alot to take in! OK so I'm gonna start on the beginners 5x5:

Sundee(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

Tuesdee (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

Tharsdee(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

I'm gonna carry on with my squat stretches and knee squats and some GHRs as I NEED TO! I wish I was starting this today!! :grin:

[teamfatboy]

Brain hurts from reading all the info about 5x5

:ditto: - good luck Vee.. it's fun, this stuff, eh!

[runveerun]

Brain hurts from reading all the info about 5x5

:ditto: - good luck Vee.. it's fun, this stuff, eh!

Yeh, there's so many different theories out there over this stuff, the more you look the more you find. I feel like I need a PHD to wade through it all properly eh?

[teamfatboy]

Yep, I think theories are like bellybuttons - everyone's got one! I was talking to a guy yesterday (while he was supersetting bench and big deads) and Wendlers 5/3/1 came up...

Without wishing to gush, the Pman's work is good... but what I'm finding is that these theories are all just guidelines, and what works for me wouldn't work for someone else... plus, what works for me has to deliver my goals, which include actually wanting to do it.

[ThePman]

I prefer to say it like this:

Physiology establishes fairly firm guidelines.

How you choose to operate within those guidelines is pretty much a matter of personal opinion.

I like things like the (real) Starr routine(s) and the 5/3/1 because they're simple. They rely on basic exercises, hard work, and have a reasonable, logical way to change sets/reps/bar weight over time. That's what I look for in a good routine.

But hell even then it doesn't mean other things "won't work". What generates results is you showing up to the gym and working hard; you'll see people succeed in spite of their program, because of that.

I just think there's no harm in making the program as tight as possible, too.

[ThePman]

Brain hurts from reading all the info about 5x5, I need to go over it some more as there's alot to take in! OK so I'm gonna start on the beginners 5x5:

Sundee(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

Tuesdee (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

Tharsdee(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

I'm gonna carry on with my squat stretches and knee squats and some GHRs as I NEED TO! I wish I was starting this today!! :grin:

Vee are you doing 5x5 w/ the same weights on the light and medium day?

Be careful with that, that's a lot of workload (I'm also not sure where that came from)

[runveerun]

Brain hurts from reading all the info about 5x5, I need to go over it some more as there's alot to take in! OK so I'm gonna start on the beginners 5x5:

Sundee(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

Tuesdee (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

Tharsdee(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

I'm gonna carry on with my squat stretches and knee squats and some GHRs as I NEED TO! I wish I was starting this today!! :grin:

Vee are you doing 5x5 w/ the same weights on the light and medium day?

Be careful with that, that's a lot of workload (I'm also not sure where that came from)

Medium day is slightly heavier than light day I got this programme from the info on your link that I downloaded. Eeek! I might do a bit of trial and error this week with the actual weight load I know what my max is so I will work out rough estimates and go from there. Of course I don't want to totally kill myself but with lifting x3 days instead of my 6 days I have been doing I should have sufficient recovery. If not I will renegotiate the weights etc and look at this again.

[runveerun]

Rightyho first day of 5x5. In hindsight I could have gone a bit heavier, doing 5x5 as opposed to 3x8 which I have been doing definitely makes the lifting a bit easier?!

Well I know now and can adjust the weights next time.

Squat:

5x 20kg

5 x25kg

5x 30kg

5x 35kg

5 x40kg

I haven't squatted this heavy for awhile I have been stuck at 35 for months, glad to be heading back up to BW

Bench:

5x 20kg

5x 22.5kg

5x 25kg

5x 30kg

5x 35kg

Could have gone slightly heavier, I will ramp it up for next time

Deads:

5x 30kg

5x 35kg

5x 40kg

5x 45kg

5x 50kg

Again, could have gone slightly heavier

Been practicing squat stretches, they is getting better 8)

[Chillicat]

Awesome to see you're starting this Vee. I'm going to start in 4 weeks so will follow your progress with interest.

I know what you mean about all the info being confusing. I've been poring over the stuff Pman posted in here last week, and it's been fantastic, really great to read about the thinking behind the heavy/light/medium days and it makes good sense.

At the moment I'm just doing one big lift per day, 4 days out of 5 with day 3 off, and I think that DOMS from the heavy day on a proper 5x5 programme would prevent me from overtaining on a light day if current DOMS are anything to go by!

[bigdogbob]

Deadlifts @ 50kgs...I think you'll be surprised how much heavier you can go on these...go on you know you want to :pfft:

[runveerun]

Deadlifts @ 50kgs...I think you'll be surprised how much heavier you can go on these...go on you know you want to :pfft:

Yeh I got up to 70kg at one point a couple of months ago so I'll be heading back up to that :pray: slowly but surely!

[ThePman]

There's no reason you couldn't be pulling over 100 in a reasonable time frame if you stay consistent and add weight when you can. I think a lot of you girls hold yourselves back, honestly, whether you realize it or not.

[runveerun]

There's no reason you couldn't be pulling over 100 in a reasonable time frame if you stay consistent and add weight when you can. I think a lot of you girls hold yourselves back, honestly, whether you realize it or not.

Yep I agree, even after today I realise the way I've been training for the last few months hasn't been great for increasing my strength. You don't know what you don't know!

[rose]

Onwards and upwards Miss Frocktor 8)

[runveerun]

Onwards and upwards Miss Frocktor 8)

Fo' sure! :grin:

[Beef]

happy bday vee!

[Specter]

Happy Bday VEE! :grin: