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Thread: Mike's YNDTP program

  1. #11
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    • starting strength seminar april 2024
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    8-12-2015 WED HVY PULLS

    - SNATCH bar work; 95x3; 120x2; 145x1; 165x miss, x1; 175 6x1 missed a couple
    . . . but these felt good, easy-ish

    - RDL 245x5; 295 3x5 w/ straps

    - CHIN UPS just BW 5x6 5:00

    . . .try to slow down first pull so I don't over pull it thereby crashing down on me at bottom.
    Looks herky jerky . . .and yeah I stepped over bar, dishonor upon my family.
    Last edited by MBasic; 08-12-2015 at 01:31 PM.

  2. #12
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    8-14-2015. FRI. LITE RECVRY DAY

    - KLOKOV PRESSES (in lieu of OHP) barx20; 95x5; 115x5; 135 3x5

    - SNATCH bar work (hit my forehead with bar, stupid) 95x2; 115x2; 135x2; 155 3x2 missed couple

    - CLEAN + FRONT SQT + POWER JERK (1+1+1) 135; 185; 205; 205; 205

    - BENT ROWS 185 3x6 slow super set w/ DIPS 3x15

  3. #13
    Jonathan Sutton Guest

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    Do you compete in powerlifting or oly lifting?

  4. #14
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    JSutt: I don't compete in either, hence my log is in the general training section. If I can get my snatch and C&J up to some respectable numbers, I might do a masters meet. (I'll be 44 soon). If I can get my base strength level up ...I'm gonna maybe join a strict oly only gym and get coach etc. I have no real interest in powerlifting, other than the strength training side of it, programming, etc.

    8-16-2015. SUN. MED DAY SQTS / INT DAY BENCH

    - CGBP bar x 10; 134x5; 175x4; 205x3; 230x2; 250x1; 275x2; x2; x3 RPE 10...little elbow flare out

    - HBBS PAUSED 2sec 135x3; 185x3; 235 5x3 ...should inc next week

    - SNATCH DL x3 + SNATCH HI PULL x3: 135; 155; 175; 175

    - SNATCH DL 225x3; 245 3x3

    - CHIN UPS bw 2x3 for wu; BW+50#4 x4; BW x 8

  5. #15
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    8-19-2015 WED VOL upper / HVY legs

    One of the worst workouts of my life.
    However, OHP went OK

    - OHP bar x10, x5; 95x5; 135x4; 160x2; 185 3x5 6:00
    . . . grindy last reps of course; stuck here at 185 for a while

    - HBBS bar 2x5; 135x5; 205x4; 245x2; +belt 285 x1 . . .didn't feel too bad.
    . . . 310 x2 felt WAY TOO HEAVY; loose back tightness in bottom, turning in GM LBBS, STOPPED!
    . . . WTF; a guess I'd admit my sleep has not been good lately; this happened last week too
    . . . today was supposed to be the day I up my vol day weight: 305 last 2-3 weeks . . .but fuck no.
    . . . tried to go down 275 no belt . . .did a couple of reps, still felt heavy, shut it down

    - CLEAN I was curious to see what would happen here, wasn't good: 135x3; 160x2; 185x1; 205x miss; 205x1; 215x1 hard WTF; 225 lost in bottom . . .I felt backwards onto ass.

    shut down -- fuck me!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  6. #16
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    I took about 1 1/2 week off . . .I'm not counting 8-19 Wed . . .that sucked
    Switch things around a little : HLM thing . . .drop oly lifts a while.... just barbell stuff, and maybe some jumping stuff (son started basketball)

    8-26-2015 WED - HEAVY DAY?

    - INCLINE BOOB PRESS: bar x20; 135x5; 135x5; 185x4; 205x3 felt heavy???; 225 5x5 . . .each work set felt easier than last. Was easy overall, didn't pay attention to rest periods.
    . . .haven't done these in a while . . PR vol thing used to be 235 6x6 maybe . . . from today, I see 245# 5x5 in a month

    - HBBS no belt; 135x5; 185x4; 225x3; 250x2; 275 3x5 5:00's
    . . . fucking harder than I woulda liked !!! , but form was good/ok; I was upright anyways . . .using to quads.
    . . . glad to see my legs are weaker, and my upper body is stronger than ever, real happy about that.

    - Clean DEAD LIFT 225x3; 275x3; 325 3x5 5:00's
    . . . (DOH, hooked, wider grip than a "anything-goes-DL" . . .straight back; ext'd lumbar & thorasic, etc . . .lower hip start. . . like a Clean . . oh, and no belt)
    . . . thumbs are problem, need tape next time . . . would like to get this up to 405 3x5 with GOOD form

    - CHIN UPS just BW 8;8;6

    Thoughts:
    Beltless squats might be the shit for strengthening the back/trunk. Got away from these, could've been a mistake.
    Squats maybe do 285x5, then 275 2x5 back offs nx week; then 295x5, 280 2x5; then just add 5# per week after that: 300 1x5, 285 2x5

    Deads . .could add 5#'s every week, need to remember tape. Got away from heavy deads . . .coulda been a mistake.

    Inclines . . . add 5# every week for a month, maybe lower sets as weight creeps up, maybe like: 230 5x5; 235 5x5; 240 4x5; 245 4x5; 250 3x5; 255 3x5

    Also weighed 219 . . .down from 223-224 . . . would like to stay under 100kg
    Last edited by MBasic; 08-26-2015 at 03:38 PM.

  7. #17
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    9-28-2015 FRI. LIGHT DAY --- BIG PROBLEMS

    - BTN PRESS, Standing bar x10; 95x5; 115x5; 135 3x5

    - BENT ROW 185 3x5

    while warming my legs up for some box jumps . . .I did AN AIR SQUAT, and my right QUAD CRAMPED UP SO BAD I had to bail out. That's right, I could not rise from the bottom position. The pain was such that I had to roll off to the side in the squat pos. I laid on the floor . . . I left gym very sad.

    WHAT

    THE

    FUCK

  8. #18
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    8-28-2015 SAT

    Continuation of 'light day'. Quad felt better, thorough warm up.
    Did some seated box jumps. Tried one CMJ to box . . .quad locked up again.
    Left.

    for about five years, I think I've had RLS (Restless Leg Syndrome).
    And its been getting worse; and lately been getting debilating leg cramps.
    Two or three quad cramps / and a couple of hammy cramps.
    I think there is something wrong . . . and getting worse w/ nerves, nutrition, sleep, etc

    8-29-2015 SUN MED DAY

    - FRONT SQUAT bar x5,x5; 135x5; 185x5; 205x5; 210x5; 215x5

    - SN G DL 185x5; 225x5; 230x5; 235x5

    - CGBP 135x5,x5; 185x5; 225 4x5

    - WIDE GRIP PULL UPS BW 3x5

    - FACE PULLS 3x15 w/ some light weight

    other thoughts:
    front squats: add 5#'s across next week . . . so 210x5;215x5;220x5 . . .then 215;220;225 . . .remember MED DAY !
    sngdl: same thing 5#'s accross . . .this would be a minor load increase for Med. day. . .

    Terrible sleep last couple of nights. "Jumped"/leg kick while finally dosing off . . .awoke myself with a rt.quad cramp at same time. Did some googling: maybe I have magnesium deficiency and/or too much caffeine and/or too much calcium or something.
    Maybe got 1 1/2 of sleep last night.
    Last edited by MBasic; 08-31-2015 at 01:27 PM.

  9. #19
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    9-2-2015 WED HEAVY DAY

    - INCLINE BOOB PRESS: bar x 20; 135x5; 135x5; 175x4; 205x3; 230 5x5
    . . . about 4:30-5:00 rests . . one long one, waiting for spotter

    - HBBS beltless bar x5, x5; 135x5; 185x5; 225x3; 250x1; 275x1; 285x5; 275 2x5 back offs . . . 5:00 rests

    - CLEAN DL no belt, no straps, hook: 225x5; 280x3; 330 3x5

    - CHINS wasted by this point: 7,6,5 . . blah

  10. #20
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    starting strength coach development program
    9-4-2015. FRI. LIGHT DAY

    - BTN PRESS 95x5; 135x5; 135 3x5

    - BENT ROW 185 3x6

    - SEATED JUMPS TO BOX 5x5

    - CMVJ to backboard 5x5

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