I’m sure I can begin a serious program now, so I have started the Bill Starr 5 x 5 today. The program will be done as written, although there are two optional exercises that I cannot do: the hyperextensions and the sit ups. Hanging leg raises seem to be a good substitute for the sit ups. I have no idea yet what barbell / dumbbell exercise I could do to substitute the hyperextensions.
Diet is a challenge. I need to weigh and log all my foods and drinks for the nutritionists at the track and field club. This needs to be done very carefully because gaining fat is a big no-no.
Now, let’s get to work. All sets are done at different weights, and since I convert from Kg to lbs, I will only list the heaviest set. Otherwise, logging the workout would take longer than the workout itself.
I have to take it very, very easy with the Barbell Bent-Over Row because it’s a new lift and because my shoulder injury is recovered but not yet ready for anything really heavy.
Today’s workout (30 minutes)
Barbell Front Squat: 5 x 40 Kg / 88 lbs
Barbell Flat Bench Press: 5 x 44 Kg / 96 lbs
Barbell Bent-Over Row: 5 x 16 Kg / 34 lbs
Assistance Exercises:
Hanging Leg Raise: 4 x 5
My first impression is that I’m going to stall in no time at all. The program is definitely more challenging than it looks. But once I have started, there is no way back. If I’m right about the stalling, I’ll reset sooner. If not, the better.
