Thanks for the tips - New PRs!

Discussion in 'Fitness & Nutrition' started by BlaXXXima, Aug 4, 2006.

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  1. BlaXXXima

    BlaXXXima OT Supporter

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    Okay, so I tried that Bill Starr strength routine tonight at home. Given that I only have 290lbs of weights handy (until I go buy 2 more 45s tomorrow), I was capped.

    I haven't squatted or deadlifted in almost 14 years due to a lower back injury I sustained DLing in university. So I was pretty damn careful.

    I applied some of the lifting principles in that 10 Mistakes in Deadlifting (the form correction stuff), as well as CPop's toe lift, and FUCK, did that ever rock.

    Don't hate my lifts weight - I'm not PL'ing or anything :big grin:

    Final sets:
    Squats: 275x5
    DL: 290x5
    Bench: 290x3

    Most excellent. Considering I hadn't benched over 225 for 8 in the past 2 years, I was JACKED.

    I never squat either. Too afraid of injuring the back. But the slight tweaks to form really helped.

    Much appreciated. I expect to see significant increases in these over the coming weeks as I follow the B.Starr workout.

    :big grin:
     
  2. kit99bar

    kit99bar USPA Class 2, weak, old man!

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  3. BlaXXXima

    BlaXXXima OT Supporter

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    Don't worry about it. Just thanking the F&N crew, and CPop for some form tweaks and the benefit to my workouts.
     
  4. nwmrkt

    nwmrkt New Member

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  5. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Oh ok. I was mainly confused why you are thanking the routine for setting new PRs but you just started the routine tonight.

     
  6. DatacomGuy

    DatacomGuy is moving to Canada

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    Form tweaks ftw.
     
  7. BlaXXXima

    BlaXXXima OT Supporter

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    Yup. First run through of the Squats/DL/Bench/Inc.DB routine.

    Thought it went really well, obviously. I put 65lbs on my flat bench in one workout... sorta. :big grin:

    Thanking the F&N crew for some tips I picked up in here.
     
  8. CPop

    CPop New Member

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    Sweet. Glad you are benefiting. SFW.
     
  9. nwmrkt

    nwmrkt New Member

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    Hey man, arent you on TMEC?
     
  10. siniquezu

    siniquezu New Member

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  11. BlaXXXima

    BlaXXXima OT Supporter

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    I'm OG over there :big grin:


    i don't get on there much though :(
     
  12. michael

    michael FLORIDA > *

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  13. kidbv2

    kidbv2 New Member

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    Are you running christophers' modified bill starr routine, or another?

    also, what is cpop's toe lift thingy you mentioned?
     
  14. Mac Daddy

    Mac Daddy Guest

    Shit thats what I do now. And your just starting too. Except I don't bench that much. I can only bench 175.
     
  15. BlaXXXima

    BlaXXXima OT Supporter

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    The big toe lift basically drives your heels into the ground on your push, giving you more leverage and power - at least it felt like it.

    This one - not sure if it's modified:

    Bill Starr Routine:

    Monday
    Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
    Deadlifts-5x5(Do the same)
    Bench Press-5x5(Do the same)
    Incline DB Press-2x12-20

    Wednesday
    Light Squats or Lunges-4x8 each leg
    Good Mornings-3x8-12
    Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
    Pullups-4xmax

    Friday
    Squats - WARM UP TO A THREE REP MAX WITH 5lbs MORE THAN YOUR HEAVIEST SET ON MONDAY. THE NEXT MONDAY USE THAT WEIGHT ON YOUR LAST SET.
    Bent Over Row-5x5
    Incline Bench-5x5
    Tricep Extensions-2x12-20
     
  16. BlaXXXima

    BlaXXXima OT Supporter

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    I've been lifting for a LONG time, I just never really pushed it and tried lifting that heavy - at least not for about 14 years, due to injury.

    I always lifted moderate weight, but haven't squatted or DL'd in years.
     
  17. uf20wop

    uf20wop OT Supporter

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    height/weight?
     
  18. BlaXXXima

    BlaXXXima OT Supporter

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    6'4, 250

    Have been up as high as 280, but have lost a bunch of weight through changing eating habits. Some muscle lost as well. But I'll live.
     
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