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Thread: Mosin's Log of Inestimably Shitty Progress: Rebuilding the Squat

  1. #1161
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    • starting strength seminar april 2024
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    B3, W4, D2:

    Press:
    115x3
    115x3
    115x3
    115x3

    NSBPS:
    225x3
    275x3 @7

    Face Pulls:
    x12
    x12
    x12
    x12

    Dead Stop Rows:
    75x8
    75x8
    75x8
    75x8

    DB 6 ways:
    7.5x10
    7.5x10
    7.5x10
    7.5x10

    Notes: Decent day. Just to get the blood flowing before bench testing Thursday. The NSBPS felt good.

  2. #1162
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    B3, W4, D3: Bench Test;

    Bench:
    205x2 @7
    215x1 @7
    235x1 @9
    250xF @11

    BSS:
    30x6
    30x6
    30x6

    Tricep Pushdowns:
    30x15
    30x15
    30x15
    30x15

    Hammer Curls:
    30x10
    30x10
    30x10
    30x10

    Cardio:
    20 minutes

    Notes: Well shit, that two misses on test day this week that were 5lbs above current PRs. Not sure what the issue was with this training cycle.

  3. #1163
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    B4, W1, D1:

    Beltless Squat:
    260x10
    260x10
    260x10

    Bench:
    215x1 @7
    215x1 @7
    190x4 @7.5
    190x4 @7.5
    190x4 @7.5
    190x4 @7.5

    Split Squat:
    15x10
    15x10
    15x10

    Decline DB Press:
    50x12
    50x12
    50x12

    Tempo Leg Press:
    70 per side x20
    70 per side x20

    Skullcrushers:
    50x10
    60x10
    60x10
    60x10

    Notes: Wooof. The 10 rep squats sucked a lot after not having done anything over 4 reps fro squats in over 3 months. Also just generally felt a little weak today. Will be better tomorrow.

  4. #1164
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    Quote Originally Posted by Mosin Warrior View Post
    B4, W1, D1:

    Beltless Squat:
    260x10
    260x10
    260x10

    Bench:
    215x1 @7
    215x1 @7
    190x4 @7.5
    190x4 @7.5
    190x4 @7.5
    190x4 @7.5

    Split Squat:
    15x10
    15x10
    15x10

    Decline DB Press:
    50x12
    50x12
    50x12

    Tempo Leg Press:
    70 per side x20
    70 per side x20

    Skullcrushers:
    50x10
    60x10
    60x10
    60x10

    Notes: Wooof. The 10 rep squats sucked a lot after not having done anything over 4 reps fro squats in over 3 months. Also just generally felt a little weak today. Will be better tomorrow.

    (1) That's badass that you did the 10 rep squats. I'm thinking about throwing in higher weight squats as well. If you don't mind me asking, what's your logic for including them?

    (2) Forget 10 reps being tough. Anything over 5 floors me! I've been doing 5's for so long, that the 6th rep at any weight feels unnaturally heavy.

  5. #1165
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    Quote Originally Posted by hector_garza View Post
    (1) That's badass that you did the 10 rep squats. I'm thinking about throwing in higher weight squats as well. If you don't mind me asking, what's your logic for including them?

    (2) Forget 10 reps being tough. Anything over 5 floors me! I've been doing 5's for so long, that the 6th rep at any weight feels unnaturally heavy.
    (1) The logic behind the 10 reps is this block is hypertrophy focused. Also the reason for the leg accessories that are quad focused. My coach and I have both concluded that these baby quads need to get bigger for my squat to go up.

    (2) Also agree with that. The 10 rep squats were 65% of my beltless max which is laughable. But, it was about all my legs could handle on this day.


    B4, W1, D2:

    Beltless Deadlift:
    300x7
    300x7
    300x7
    300x7

    Bench:
    155x10
    155x10
    155x10

    Assisted Pullups:
    80x10
    80x10
    80x10
    80x10

    Lying Hamstring Curls:
    60x7
    80x7
    80x7
    90x7 (start here next time)

    Seated Cable Row:
    Plate 9 x12
    Plate 9 x12
    Plate 9 x12
    Plate 9 x12

    Face Pulls:
    25x15
    25x15
    25x15
    25x15

    Swiss Ball Triple Threats:
    x10
    x10
    x10

    Cardio:
    80 RPM in gear 9 until 350 kcal

    Notes: I am going to hurt so bad tomorrow.

  6. #1166
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    B4, W1, D3:

    Speed Deadlift:
    210x5
    210x5
    210x5
    210x5

    Paused, Beltless, Highbar Squats:
    295x4 @7.5
    295x4 @7.5
    295x4 @8
    295x4 @8

    BSS:
    20x8
    20x8
    20x8 (fml, so sore)

    Press:
    95x8
    95x8
    95x8
    95x8

    DB Side Lateral w/ Iso Hold:
    10x10
    10x10
    10x10
    10x10

    Leg Extensions:
    40x25
    40x25
    40x25

    High Plank:
    60 seconds
    60 seconds
    60 seconds

    Cardio:
    80 RPM in gear 9 until 350kcal

    Notes: Fuck am I sore. I told my coach I want bigger quads, not "I don't want to be able to walk." SGDL and fronties tomorrow are going to be hell.

  7. #1167
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    From 8/4

    B4, W1, D4:

    Paused Bench:
    155x6
    155x6
    155x6
    155x6

    Beltless SGDL:
    315x4 @7
    335x4 @8
    335x4 @8

    Beltless Front Squat:
    185x5 @8 (adductor lock up, and done)

    Pendlay Rows:
    185x8
    185x8
    185x8
    185x8

    Lat Pulldowns: (using rope attachement)
    100x12
    100x12
    100x12
    100x12

    Reverse Hypers:
    x12
    x12
    x12

    High Plank:
    3 sets of 60 sec hold

    Notes: Decent day. Had the adductor lock up issue that I've fought since I can remember. Basically if I try and squat while I"m still very sore, somthing about the mechanics pisses off my adductor that it gets very painful and "locks up" after I complete a set. I have this issue whenever I jump back into doing more volume after a lower volume/testing block. I should be fine next week as I adapt to the increased volume.

  8. #1168
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    B4, W2, D1:

    Beltless Squat:
    260x10
    260x10
    260x10
    260x10

    Bench:
    215x2 @8.5
    215x2 @8.5
    190x5 @8
    190x5 @8
    190x5 @8
    190x5 @8

    DB Split Squat:
    15x10
    15x10
    15x10

    Decline DB Press:
    55x12
    55x12
    55x12

    Tempo Leg Press:
    80 per side x20
    80 per side x20

    Skullcrushers:
    60x10
    60x10
    60x10
    60x10

    Notes: Woooof. Those 10's do not in-fact get easier. Just didn't feel like I had much push today. Could feel my legs shaking 5 reps into the first set.

  9. #1169
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    B4, W2, D2:

    Beltless Deadlift:
    300x7
    300x7
    300x7
    300x7
    300x7

    Bench:
    155x10
    155x10
    155x10
    155x10

    Assisted Pullups:
    80x10
    80x10
    80x10
    60x10

    Lying Hamstring Curls:
    90x7
    90x7
    90x7
    100x7

    Seated Cable Rows:
    Plate 9 x12
    Plate 9 x12
    Plate 9 x12

    Face Pulls:
    25x15
    25x15
    25x15
    25x15

    Swiss Ball Triple Threat:
    x10
    x10
    x10

    Cardio:
    80 RPM in gear 9 until 350kcal (~28 minutes)

    Notes: Decent day. Chest is definitely sore from yesterday.

  10. #1170
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    starting strength coach development program
    B4, W2, D3:

    Speed Deadlift:
    210x5
    210x5
    210x5
    210x5

    Paused, Beltless High Bar:
    305x4 @7.5
    305x4 @7.5
    305x4 @8
    305x4 @8





    BSS:
    20x8
    20x8
    20x8

    Press:
    100x8
    100x8
    100x8
    100x8

    DB Side Lateral W/ Iso Hold:
    10x10
    10x10
    10x10
    10x10

    Leg Extensions:
    55x25
    55x25
    55x25

    High Plank:
    x60 sec
    x60 sec
    x60 sec

    Notes:

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