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  1. #4281
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    • starting strength seminar december 2023
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    Dwayne for the win.

    The real money is next time through. We'll know how you respond to the routine and what numbers to beat in an apples to apples comparison.

    My first time through this style training I didn't hit a real PR until the final weeks of triples and doubles, I believe. But now this cycle I'm hitting true PRs on each rep range.

  2. #4282
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    Default Tuesday, 03/31/15

    Squat
    135x5
    225x3
    295x2
    325x8x2
    295x8
    Probably easier than last week.
    http://www.youtube.com/watch?v=oEE4s660RKY

    I skipped the last backoff set on purpose, but as I was setting up for SLDL, we had a cat emergency and had to take him to the OSU vet clinic. Don't worry, it was the one that DEL, not my training partner.

  3. #4283
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    Quote Originally Posted by sking1001 View Post
    Great point, Dwayne. I'll have to check my log book when I get home to see what kind of block I was in. But I did that 275x7 on 12/14/14, and I just had a meet on 11/16/14, so my guess is that I was just finishing an accumulation block or starting a transmutation block. Unfortunately I don't keep a good spreadsheet of tonnage. Since I'm been pounding 8's for 5 weeks now and I'm not used to them, I suppose you could say I'm in the trenches now.

    Thanks for the input, big guy!
    Quote Originally Posted by Josiah Moye View Post
    Dwayne for the win.

    The real money is next time through. We'll know how you respond to the routine and what numbers to beat in an apples to apples comparison.

    My first time through this style training I didn't hit a real PR until the final weeks of triples and doubles, I believe. But now this cycle I'm hitting true PRs on each rep range.
    Listen to Jmoye. I think what you might be experiencing now with the bench is a transient thing. 5 weeks of 8's can beat you down for sure but there is a useful adaptation that is occurring that you will reap the benefits of in the later weeks. For me, my performance can wildly vary (+/- 20 lbs) on the lifts due to training state, environment, sleep, emergencies, and a bunch of other factors.
    Also, I'm glad you are figuring out the back thing. Knowledge is power.

  4. #4284
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    Default Friday, 04/03/15

    TnG Bench Press
    135x10
    185x5
    215x8x2

    DB Bench
    90ís x 8 x 2

    DB Incline
    70ís x 8 x 2

    Seated DB Press
    50ís x 8 x 2
    I think these are too light now.

    F/L/R Delts 3x8 w/30's (~2 min rests)
    Dips 3x12 (60 sec rests)
    Tricep Pushdowns 3x8 w/160 (60 sec rests)
    Cable Crossover 50x12, 70x8, 60x12 (~60 sec rests)

  5. #4285
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    Default Saturday, 04/04/15

    Deadlift
    245x5
    335x3
    385x2
    405x8
    375x8 w/straps

    http://www.youtube.com/watch?v=tG34AG27ue4

    Rack Pull
    335x8x2

    Leg Press
    380x8x2

    High Bar Squat
    135x5
    185x5
    225x5x2
    ATG...paused last rep.

    Chins 2x8

    Hot tub/pool.

  6. #4286
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    Default

    Okay, here we go with FAHVES!! This is where we get skrong boys and girls...


  7. #4287
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    Default Monday, 04/06/15

    TnG Bench Press
    135x8
    185x5
    225x3
    245x2
    270x5
    270x4
    240x5x2
    Got all cocky thinking I was gonna blow through this, then couldn't get 5 on the 2nd set. Backoffs were really easy though. Bench is not where it was, so I'm just going to accept that and build it back up.

    Incline Bench Press
    165x5x3
    Started too light, but this one will move fast.

    Overhead Press
    145x5x3
    Still easy enough with lots of room to spare, but not as easy as incline. Kept rests to less than 3 minutes.

  8. #4288
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    Default Tuesday, 04/07/15

    Squat
    135x5
    225x4
    315x2
    345x5x2
    315x5x2

    SLDL
    255x8x3
    By the way, I do these bodybuilder style where I barely touch the floor each rep...a lot of tension on the hamstrings.

    Chins 3x8 w/+10 pounds (kept rest to ~2 min)
    BB Curls 3x8 w/85 pounds

    Great workout. Everything moved fast and strong, especially the chins and curls, haha. Chins were really easy, so I'm going to keep adding weight.

  9. #4289
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    Default Thursday, 04/09/15

    Had to move this up a day and didn't have much time either, so I just got the main stuff in. I did this at home and had to deal with the adjustable dumbbells...plates everywhere, poor me.

    TnG Bench Press
    135x5
    185x5
    225x8x2

    DB Bench
    95’s x 8 x 3

    DB Incline
    75’s x 8
    75's x 8 x 3
    I got pulled away for 1/2 hour or so after the first set, so I just did 4 total.

    Seated DB Press
    55’s x 8 x 3

    For some reason I only logged 2 sets last week, but I actually did 3. Moved everything up 5 pounds from last week too. 95 pound dumbbells still feel so light. Everything was easy. The worst part was having to put some light wraps on my thighs to minimize bruising from my bulky dumbbells lol.

    No time for training today, but I'm looking forward to pulling for only 5 reps tomorrow morning!

  10. #4290
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    Jan 2009
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    starting strength coach development program
    I think getting the intensity on the DBs up will help. Also lets drop to 5s on the light bench day.

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