Bench
Up to 255x5x2
Deadlift
Up to 315x5, 365x3
Press
Up to 165x5x2
Pullups
BWx3x4
C2 Erg
30/50 x7, then a single 250m all @ 1:55-2:00.
Printable View
Bench
Up to 255x5x2
Deadlift
Up to 315x5, 365x3
Press
Up to 165x5x2
Pullups
BWx3x4
C2 Erg
30/50 x7, then a single 250m all @ 1:55-2:00.
Press
175x5x3
Deadlift: 3" belt
355x5, 405x3 - DOH
Bench
275x5x2
Ring Rows
BWx8,6,6
LTEs
67x8, 77x8x2 - first time doing this in quite a while, it was a pleasure not to have them irritate my left pec. If i can keep that pec healthy, the goal is to turn this ramp-up into an LP, then back to weekly and then bi-weekly programming, then a final run probably in 3 week waves, up to a goal of 315 press and 500 bench by New Years, with a 700 deadlift as the bonus goal. Even though I'll be moving cross-country in the middle of it. Let's do this!
Bench
295x5x3
Press
185x5x2
Deadlift
405x5, 445x3
445x3 DL on IG
Pullups
BWx3,4,4,3
DB Curls
40x8x2
C2 Erg
45/60 x8 @ 1:53-1:57, then last one at 1:50.
Bench Press
315x5x3, 285x5
Deadlift: 3" belt
465x3 - mixed grip
Press
170x5, 195x5, 175x5
Ring Rows
BWx8x3
LTEs
8s @77,87,97
C2 Erg
30/75 x8 @ 1:42-1:45, last one at 1:39. Then 275m/1:30 x 2 at 1:55ish.
This was pretty easy. I think all my hiking with the pup has increased my conditioning by accident - not entirely surprising, just interesting to actually experience.
Press:still no belt or wraps
95x5, 135x5, 165x5, 185x5, 200x5
Ring Rows
BWx6x5
Notes: Wanted to do barbell rows but my left QL (I think) has really been acting up lately so skipping anything that flares it up, even if only a little. It's the same issue I've had more or less constantly since this workout nearly two years ago: https://startingstrength.com/resourc...ml#post1461493
At the time, I didn't know what was happening yet with my knees, or else I wouldn't have been so stubborn about continuing to squat 500+ lbs despite having sharp stabbing pains every time on the way down, causing me to lose all tightness and collapse into the hole. Which, with 500 lbs, caused this back tweak which I'm still dealing with today. It comes and goes, but comes more often than goes, and a single flare-up event could be something as simple as being seated next to another big person on a plane, and then it's irritated for weeks or even months after that. Very annoying, but you live and learn.
Pullups
BWx4x2
Curls
35x8, 45x8x2
Pre-Seminar lifting at Westminster S&C with Reynolds, Sims, and Troupos.
Bench: no belt or wraps
315x5, 335x5x2, 295x5
Notes: Moving really fast and well. Feeling great.
Deadlift: 4" belt (cause I didn't travel with both belts)
495x3
435x5
Notes: Moved really well too. My back has been cranky all week till today and these felt great and moved fast.
Press: no belt or wraps
205x5x2
Notes: EZPZ lemon squeezy.
Pullups
BWx4x4
LTEs
85x8, 105x8x2
Video of my DL and Press along with Sims' DL and Pete's press.
So. A spot opened up at the Maryland Fall Classic at Westminster S&C in a week and a half and I took it. I haven't competed since the 2015 fall classic, and really want some external motivation for my training that I haven't had in so long. The goal here is to post a total so I can do Nationals in January, where I want to peak and hit PRs. I can't train my squat but I can take a token squat to post a total and train the shit out of my press and (hopefully) deadlift. My goal for January is a 1000 lb total between press and DL, with 315/700 (kilo equivalents). For this meet, I'm obviously not going to peak or even hit heavy singles since it's such short notice, but I do want to not totally embarrass myself so going to adjust my programming a bit so I can train through it but hit slightly heavier singles than I'd otherwise have been ready for in less than two weeks.
Press: no belt or wraps
225x3, 235x2 @6.5
Bench: no belt or wraps
315x5, 345x5x2 @7, 315x5
Deadlift: 4" belt
505x1 @6 - supposed to be 525 but I misloaded
455x5
Some press and DL vids
Chins
BWx4x2
Pullups
BWx4x2
DB Curls
40x8, 50x8x2
Press: Hips on first rep, dead stop on all others
165x4, 175x4x3
T-Bar Row
70x10, 115x10, 135x10, 155x10x2 - plate weight only
Close Neutral Grip DB Bench: Tempo 3-1-3
70x8x4
Notes: I'm trying to avoid another pec strain so want to do a less stressful alternative than the close grip bench I've done in the past on Wednesdays, along with limiting chin/pullup volume. Alas 70 is the heaviest dumbbell we have. Did the first two sets with a 1ct pause and the last two without the pause; with the pause I felt a little tweaky in the pec, without the pause was a bit easy. Blargh.
LTEs
87x10, 107x10x2
C2 Erg
45/60 x8 @ 1:53-1:56, last one at 1:48. Conditioning always seems to get shafted when I'm doing seminars, because of harder time constraints than usual. Getting back into it today was rough, especially without having walked or hiked much the past week.