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Old 03-07-2012, 12:34 PM   #491
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Hammer time. How did the workout go?
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Old 03-07-2012, 12:37 PM   #492
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Nice work buddy.
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Old 03-07-2012, 05:54 PM   #493
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Good session mark!
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Old 03-08-2012, 03:28 AM   #494
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Strong session hombre!
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Nice work buddy.
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Good session mark!
thanks fellas , just getting a feel for it now.

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Hammer time. How did the workout go?
was a run of the mill session , i worked out my 5RM based off 90% of my 1RM , my thinking is to give me some room to get used to the program before i start moving the heavy weights. think ill be back on track around week 3.
not goinig to do much assistance this week , and add one or two exercises next week. things like weighted pull ups , weighted dips , shrugs , GM's and weighed ab work.

well thats the plan...
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Old 03-08-2012, 09:04 AM   #495
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Nice session.
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Old 03-08-2012, 08:52 PM   #496
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Looks like a good plan mark, now get after it!
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Old 03-09-2012, 03:48 AM   #497
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So Madcow it is. You'll find the first few weeks fairly easy. According to Starr, you should be looking to equal your 5RM PR by week 4 but being conservative by a week or two will not hurt at all, it may even help you maintain consistent progress. I think 5RM is calculated at 86% of your 1RM but really, it could be very different according to any single individual.

Best of luck and smash it
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Old 03-09-2012, 08:55 AM   #498
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Friday - Workout C

Squats
60 x 5
70 x 5
90 x 5
100 x 5
120 x 3
90 x 8

Bench
60 x 5
60 x 5
80 x 5
90 x 5
100 x 5 supposed to have done 3
90 x 8

Pendlay Row
50 x 5
60 x 5
60 x 5
80 x 5
100 x 5 also supposed to have done 3
80 x 8



Assistance

machine for my hamstrings , 6 sets of 5

Notes

end of week one and all is well, im glad i reduced my numbers to get settled in and used to squatting 3 times a week.
just need to patience to get to week 3 or 4 till im back around my usualy 5RM
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Old 03-09-2012, 10:00 AM   #499
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looks good so far

keep smashing them weights
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Old 03-09-2012, 12:15 PM   #500
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Great work Mark and a solid approach you took.
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