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Thread: Mike's YNDTP program

  1. #21
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    • starting strength seminar april 2024
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    9-6-2015 SUN MED. DAY

    - FRONT SQUAT bar x5,x5; 95x5; 135x5; 185x3; 210x5; 215x5; 220x5

    - SN G DL 230x5; 235x5; 240x5

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

    - WIDE GRIP PULL UPS 6; 5; 5; 5

    - FACE PULLS light wt 3x15

    Thoughts: Front squats weren't so bad keep add 5#/wk. CGBP I think I' do 225;230;225;230 next time, then 230 straight across.
    WG Pullup maybe 6,6,5,5; 6,6,6,5; 6,6,6,6; 7,6,6,6 . . . or something like that.
    Did alot of yard work this weekend. Not very good sleep. Heavy day will be interesting to see how THAT goes . . .

  2. #22
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    9-9-2015 WED... so called HEAVY DAY

    - INCLINE BOOB PRESS bar x20, x5; 135 2x5; 175x4; 205x3; 235 5x5 4:45 rests
    . . .last set was like rpe 8.5

    - HBBS Beltless bar 2x5; 135 2x5; 185x4; 225x3; 260x2 felt heavy/wrong; 245 3x5
    . . . decided to deload of sorts; focus on perfect upright form (See thoughts)

    - CLEAN GRIP DL 225x5; 285x3; 335 3x5 !st set hooked / 2 & 3 straps
    . . . last set/rep was pretty tough

    - CHINS 8 rpe 9.5 ; 7 ; 7

    thoughts: Squats felt terrible warming up (heavyish). I'm going to re-do my back squat programming strategy again. I remember hearing (keep in mind an Oly lifting context) . . .that the Front Squat and HBBS shouldn't really drift too far apart. I've heard certain lifters say they don't back squat with too much terribly more weight than there max front squat . . .or even their max clean.
    If you just go heavy on a High Bar Sqt . . . it just morphs into a LBBS with bar high on traps . . . I think the trick is too find the right load percentage: good HB form while moving the weight fast and explosive.
    . . .and this number isn't going to be above 85% of 1RM I'm guessing. My front squat seems OK (not terribly weaker, still progressing back after deload). Maybe those front squats on Sundays are taking more out of me than I give them credit for (Med.day is too heavy). Maybe wednesdays will morph into the Med Day w/ this reset/re-think. Sundays will morph into the Heavy Day . . .pushing the Fsquats up. Whatevs . . .
    Last edited by MBasic; 09-09-2015 at 04:08 PM.

  3. #23
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    9/11/2015 FRI LIGHT DAY

    - BTN PRESS bar x 10; 95x5; 115x5; 135x5; 140x5; 135x5

    - BENT ROW 190 3x5

    - SEATED JUMPS TO BOX 5x5

    - CMVJ to BACKBOARD 5x5
    . . . could def. get up about an inch or two higher on the purple pad. Last time maybe 5/25 attempt did not even touch

  4. #24
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    9-13-2015. SUN. MED DAY(but this all fucked now)

    - FRONT SQUAT bar 2x5; 95x5; 135x5; 190x3; 215x5; 220x5; 225x5
    . . .these were hard! This is heavy day now?

    - SNGDL 185x5; 235x5; 240x5; 245x5
    . . .these were hard??

    - CGBP barx10; 135x5; 185x5; 230x5; 225x5; 230x5; 225x5

    - WIDE GRIP PULL-UPS just BW... 5 too wide grip; 6;6;6

  5. #25
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    nice work - like the front squats

  6. #26
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    Quote Originally Posted by old guy View Post
    nice work - like the front squats
    Thanks, but I can do better . . . .I got away from the front squats, and it shows.
    A short while ago I was up to 275 5 x triples . . . now these are killing me . . .I have to re-train myself to lead with my chest outta the bottom/hole.

  7. #27
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    9-16-2015 WED. HVY upper LITE lower

    - INCLINE BOOB PRESS: bar x15; 135x5; 175x5; 215x3; 240 5x5 5:15 rests +/-
    . . .245 5x5 next week should not be problem

    Then about a 20 min wait for a fucking squat rack.
    D.McNabb and his entourage of white puppies, tying up TWO squat racks doing OHP press variant: leg push press, with arched back lumbar . . . practically standing steep incline press.
    They could've all used one rack (four puppies+ McNabb) . . .they talk and bullshit between sets thus taking alot of time, which is fine, but why tie up two when ya'all can rotate in one one station.
    Another guy doing elaborate pyramid curl program with 10# bumer plates: 3 plates per side, then 2, then 1, then 2, then 3 , then 2, then 1, etc, etc fuck!
    A 45 Y.O. decent looking mom chick doing deep HB squats with sorta bad form . . .she gets pass . . . needs to turn toes out andpush knees out, would fix everything.
    And a guy doing Olympic lifts: 95#SN & 175#PC . . .he comes up, sees the problem, asks if I could work in. I say I'm doing squats, not working from platform.
    I said "Thanks, I'll wait, you're at least doing something that requires the platform, unlike curl bros, and five guys using two racks for stupid shit".

    - HBBS bad bad felt like shit: 135 x 5; 185 x4 fuck; 225x1 something wrong, unrecovered stop.

    - CLEAN GRIP DEADLIFT 255x3; 315 3x3 . . .these felt wierd

    - CHIN 1 rep . . .elbow hurt, disgruntled and mad, left

    IN AFTERNOON w/ son:

    - CMVJ to backboard 5x5

    - CHINS 6 or 7 sets x5

    . . . did while kids was doing basketball drills and his goblet squats, etc
    Last edited by MBasic; 09-17-2015 at 05:48 AM.

  8. #28
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    9-18-2015 FRI LITE UPPER - LITE LOWER

    - BTN PRESS x5's: bar; 95; 120; 140; 135; 140
    . . . harder than I would like it to be

    - LBBS LP : barx5; x5; 95x5; 135x5; 185 4x5
    . . . first time ever doing LB squats, fucking weird !
    . . . gonna LP these; too much knee; bar forwards; fuck weird!

    - SUPINE BENT ROW 135x5; 185 4x6

    - CMVJ to backboard 4x5

    BW 217
    Last edited by MBasic; 09-18-2015 at 06:42 PM.

  9. #29
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    9-20-2015 SUN. MED UPPER LP SQUATS

    -FRONT SQUATS barx5; barx5; 95x5; 145x4; 195x3; 230x1 felt too heavy, shut it down

    -LBBS LP barx5; 95x5; 145x5; 195 3x5

    -DEADLIFTS 225x5; 315x5

    -CGBP barx15; 135x5; 185x5; 225 4x5
    . . . Didn't want to push it too much, hvy day is building now

    - PULL-UPS bwx6 . . . Got call from home, had to leave gym

    Later in evening :
    -PULL-UPS BW 5x5

    -C2ROWER fucked around for 5-10 minutes

  10. #30
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    starting strength coach development program
    9-23-2015 WED. - LP SQUATS - HVY UPPER

    Had to fast to get blood drawn in AM, so didn't feel too, ate big breakfest after this.
    Slept good night before (RLS minimal); but now, today before/during workout, vertigo spells.
    And . . . . bad headache

    - INCLINE BOOB PRESS bar x10,x10; 135 2x5; 175x4; 215x3; 245 5x5 5:30 rests +/-
    . . . very last rep was RPE 9.5
    . . . this is a 5x5 PR I guess, I remember (logged on phone) doing 245 3x5, but rests were short; best ever was 250 for a 5RM

    - LBBS LP bar 3x5; 115x5; 165x5; 205 3x5
    . . .bar maybe need to be lower
    . . .knees better
    . . . more aware of lumbar at bottom, better

    - CHIN UPS, just BW 5 x 6 reps

    did not want to DL, 225 x2 and felt like poop

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