I Come From the Land of the Ice and Snow I Come From the Land of the Ice and Snow - Page 51

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  1. #501
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    • wichita falls texas december seminar 2020
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    Solid training. I like the idea of accumulating volume with consecutive singles at a straight weight. I'm going to try it with my squats this weekend.

  2. #502
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    Thanks Steve. It's an idea I had recently that sort of grew out of one random session, but now that I've tried it I rather like it and want to push it a little to see where it goes. I have a meet in ~8 weeks so doing singles at this point makes sense.

    I've been considering an approach where, if 10x1 for a new weight stalls, say you get 3x1 or 5x1, you back down to the previous weight for 5x2. Then you could even go for 8x2 or 10x2 before trying to go up again. I haven't stalled yet so I don't know.

  3. #503
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    It sounds like a logical programming. I'm interested to see how far you can push it before tweaking it.

  4. #504
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    Monday Oct 8th 2012 - Squat Day

    Squat

    20kg (44 lbs) x 10
    70kg (154) x 5
    100kg (220 lbs) x 3
    130kg (287 lbs) x 1
    150kg (331 lbs) x 1,1,1,1,1,1,1,3 (10)

    160kg next week.

    Bench Press

    60kg (132 lbs) x 8
    100kg (220 lbs) x 3
    130kg (287 lbs) x 1
    125kg (276 lbs) x 2,2,2,2

  5. #505
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    Wednesday Oct 10th 2012 - Deadlift Day

    Press


    50kg (110 lbs) x 5
    60kg (132 lbs) x 5
    70kg (154 lbs) x 1
    77.5kg (170 lbs) x 1,1,1,1,1,1,1,F,F (7)

    Trying this weight again next week.

    Power Clean

    50kg (110 lbs) x 3
    60kg (132 lbs) x 3
    70kg (154 lbs) x 3
    80kg (176 lbs) x 3

    Deadlift

    120kg (265 lbs) x 3
    150kg (331 lbs) x 1
    180kg (397 lbs) x 1
    205kg (452 lbs) x 1
    227.5kg (501 lbs) x 1
    205kg (452 lbs) x 1,1,1,1,1,1,2 (10 total 205+)

  6. #506
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    Friday Oct 12th 2012 - Bench Press Day

    Bench Press

    60kg (132 lbs) x 8
    90kg (198 lbs) x 5
    110kg (242 lbs) x 2
    125kg (276 lbs) x 1,1
    135kg (298 lbs) x 1,1,1
    132.5kg (132 lbs) x 1,1,1

    Here I have to confess to several mistakes. I was coaching two beginners and helping out two others at the same time. I was sharing the bench with another guy and it had become piled with a horrendous mish-mash of small plates. I actually thought I had loaded 135 on the bar when I actually had 125. When I had done two suspiciously easy singles (elated after first one, suspicious after second) I loaded the planned weight on. I actually should have done 132.5 for the full 10 first because the 3rd 135 single was a grinder. The 1st was good, 2nd ok. I took a little off, but the damage was done and 132.5 was harder than it was last week and the 3rd again was a grinder. I will do 132.5kg for 10 singles next week. 135 was premature.

    Power Snatch

    50kg (110 lbs) x 2,2
    60kg (132 lbs) x 2
    65kg (143 lbs) x 2
    70kg (154 lbs) x 2

    Power Shrug

    130kg (287 lbs) x 5
    150kg (331 lbs) x 5,5
    180kg (397 lbs) x 5

    Weighted Pullup

    25kg (55 lbs) x 5,5,5

  7. #507
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    Monday Oct 15th 2012 - Squat Day

    Squat

    20kg (44 lbs) x 10
    50kg (110 lbs) x 5
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    130kg (287 lbs) x 1
    150kg (331 lbs) x 1
    160kg (352 lbs) x 1,1,1,1,1,1,1,1,2 (10)

    Not entirely happy with the depth on all of those. I want to repeat the weight and perhaps finish 10 in fewer sets.

    Bench Press

    60kg (132 lbs) x 8
    100kg (220 lbs) x 3
    120kg (265 lbs) x 4,4

  8. #508
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    Wednesday Oct 17th 2012 - Deadlift Day

    Deadlift

    70kg (154 lbs) x 5
    120kg (265 lbs) x 3
    160kg (352 lbs) x 3
    190kg (419 lbs) x 1
    210kg (463 lbs) x 1
    230kg (507 lbs) x 1
    210kg (463 lbs) x 1,1,1,1,1,1,1,1 (8)

    I am really, really pleased with this. 227.5 was very heavy last week and I was dreading 230 this week. However, it went up much faster and easier than last week's heavy single. Of course this time I did deadlifts first. This may make the crucial difference.

    Press

    50kg (110 lbs) x 5
    60kg (132 lbs) x 5
    65kg (143 lbs) x 3
    70kg (154 lbs) x 1
    77.5kg (170 lbs) x F,F,1
    70kg (154 lbs) x 3,3,3,3,3,3

    This week 77.5 was too heavy and the one single I got was ugly and grindy. Presumably I was tired after all those deads.

    Bench Press

    60kg (132 lbs) x 8
    100kg (220 lbs) x 3
    120kg (265 lbs) x 1
    130kg (287 lbs) x 1

  9. #509
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    Quote Originally Posted by hbriem View Post
    This week 77.5 was too heavy and the one single I got was ugly and grindy. Presumably I was tired after all those deads.
    Yup, the arms and shoulders aren't exactly doing nothing during deadlifts ...

  10. #510
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    starting strength coach development program
    Friday Oct 19th 2012 - Bench Press Day

    Bench Press

    60kg (132 lbs) x 8
    100kg (220 lbs) x 3
    120kg (265 lbs) x 2
    132.5kg (292 lbs) x 1,1,1,1,1,1,1,1 (8)
    110kg (242 lbs) x 6

    The 8th single was pretty slow and grindy so I stopped. The 110 set proved I was too tired as I should be able to get 8-10.

    Power Clean

    40kg (88 lbs) x 3
    50kg (110 lbs) x 3
    60kg (132 lbs) x 3
    70kg (154 lbs) x 3
    80kg (176 lbs) x 3
    90kg (198 lbs) x F,1,1
    92.5kg (203 lbs) x F,F

    Rack Pull

    240kg (529 lbs) x 1
    260kg (573 lbs) x 1 (PR)
    270kg (595 lbs) x F

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