Finding Out that the Iron Never Lies Finding Out that the Iron Never Lies - Page 127

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Thread: Finding Out that the Iron Never Lies

  1. #1261
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Feb 28 2020 Week 136
    Incline bench @ 275 lbs-1 Rpe 9.5; @ 235-3, 3, 3
    DB bench @ 100 lbs-10,9; @ 90 lbs-10; @ 80 lbs-10
    Chest supported rows @105 lbs-8,8,8,8
    Shrugs w/ straps @ 205 lbs-12,12,10
    Cable pressdown @ 100-20; @ 140-15; @ 120-20

    March 2, 2020
    High bar sqt @405 lbs-1; @ 425 lbs-1 PR Rpe 9.5; @ 385-1,1; @ 295-6 PR; 6,6
    Leg extensions@ 140 lbs-12,12,12
    Leg curls @ 80 lbs-11,11,11
    Calf raises @ 105 lbs-50 total

    March 4, 2020
    Bodywt 231 lbs
    Bench @ 315 lbs-3,3,3,3,3,3,3,3,3,3 not quick by the end. Strained my right trap about half way through because I was set up too low on the bench
    Press @ 135 lbs-6; @ 155-8,7
    chins-5,5,5,5,5 Tweaked trap affected this a bit
    skipped face pulls due to trap
    seated db curls @ 25 lbs-12,12,12

    March 8, 2020 Rt trap still a bit sore
    Sqts @ 405 lbs-3,3,3,3,3,3 Tired by the end. Program was for 10 sets of 2 reps but I just wanted to get session done
    Deads w/ straps @ 465 lbs-1,1,1,1,2 Supposed to be 10 singles but exhausted so just did a double after 4 singles

  2. #1262
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    March 9, 2020
    Floor press @ 315 lbs-1; @ 345 lbs-1 PR Rpe 9.5; @ 295 lbs-5,5,5
    Lying dead stop tricep extensions@ 75 lbs-8,8,8,8
    Chest sup row @ 205 lbs-9,9,9,9
    DB rear delt raises @ 15 lbs-15,15,15
    Bench @ 225 lbs-16,12,10

    March 12, 2020
    bodywt 228 lbs
    Snatch grip deads @ 475 lbs-1 Rpe 9.75; @ 405 lbs-3,3,3
    High bar sqt @ 315 lbs-5,5,5
    Leg curls @ 80 lbs-12,11,8
    Leg extensions @ 150 lbs-8,8,8
    Calf raises @ 110 lbs-50 myo reps

    March 13, 2020
    Bench @ 225 lbs-3,3,3,3,3,3,3,3,3,3 Quick
    5 ct spoto bench @ 275 lbs-5; @ 245 -5,5 @ 225-5
    Chins-6,6,6,6,6
    V grip pulldowns @ 100 lbs-12; @ 120-12; @ 140-12
    Side delt raises @ 20 lbs-10,10,10,0,10

    March 16, 2020
    Sqts @ 315 lbs-6,6,6,2
    Deads @ 355 lbs-5,5
    Hack sqt @ 225 lbs-10,10,10
    Situps w/ 5 lbs-10,10,10
    Back extensions w/ 5 lbs-10,10,10

    March 18, 2020
    DB bench @ 110 lbs-5 PR; @ 100-6; @ 90-10
    Incline db press @ 60 lbs-14,12,12
    Incline tate press @ 35 lbs-8,10,10
    Chest sup row @ 95 lbs=10,10,10,10
    Rear db delt raises @ 15 lbs-15,12,12

    March 20, 2020
    Pause sqts @ 405-1 Rpe 9.0; @ 325-4,4,4
    Sumo deads @ 405 lbs w/ straps-4,4,6

    March 23, 2020
    Bench @ 255 lbs-3,3,3,3,3,6,9
    Press @ 135 lbs-10,10,12
    Dips-25,20,20
    EZ curls @ 85 lbs-6; @ 65-10; @ 45-15

    All gyms closed due to corona virus- no rack at home so will have to get one ordered. Probably going to lose a few weeks as it looks like all racks and weights are sold out everywhere.

  3. #1263
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    April 5, 2020 New Home gym. I managed to get an order in for a Titan T3 rack and dip station which was delivered a few days ago. I am still waiting on the bench which is back ordered until April 20th, but I can at least squat, press and deadlift. I'm using a crappy caps bar right now. I've also ordered an American Barbell cerakote bar but that is likely a few weeks out from arriving. Took several hours to put together a platform and the rack yesterday. I'm going to slowly ramp up weights with linear progression as it's been a while since I could lift- definitely the longest break since I started seriously lifting about 9 years.

    Squats @ 225 lbs-5,5,5 Rpe 7.0. Bit of soreness by the last set.
    Press @ 135 lbs-5,5,5 Rpe 7.0
    Deads @ 315 lbs-5 Rpe 7.5

  4. #1264
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    April 7, 2020 Legs pretty sore from last session
    Squats @ 275 lbs-5,5,5 Rpe 8.0
    Dips-15,15,15
    Chins-6,6,6

    April 9, 2020 Bodywt 229 lbs
    Squats @ 315 lbs=5,5,5 Rpe 8.0
    Press @ 155 lbs-5,5,5 Rpe 8.5
    Deads @ 365 lbs-5 Rpe 8.0

    April 13, 2020
    Sqts @ 335 lbs-5,5,5 Rpe 8.0
    Floor press @ 225 lbs-5,5,5 Rpe 7.5
    Chins-7,7,7

  5. #1265
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    Since I had an extended layoff, I am still progressing up with linear progression but I'll hit my limits on that in a couple of weeks. Since I can't do the conjugate programing with the limited gym equipment at home that I was previously doing, I'll need to come up with another option. I'm considering moving back to another DUP program. I like the simplicity and I wouldn't need much equipment. I've done these programs before with great results, although not in a few years, and I'm not sure what has worked before would work now at almost 47 years old. Maybe a DUP program along the lines of:
    Session Exercises (Sets x Reps)
    1 Squat 4 x 8; Bench 4 x 8; Chins 3 sets
    2 Bench 4 x 6, Press 4 x 8; Dips 3 sets of 10-20 reps
    3 Deads 3 x 4 (drop sets), Bench 4 x 4
    4 Bench 4 x 2, Press 4 x 4; Close grip bench 4 x 10
    5 Squat 4 x 4; Bench 4 x 8; Chins 3 sets
    6 Press 4 x 2; Dips 3 sets of 10-20 reps, Floor press 3 x 8
    7 Deads 3 x 2 (drop sets), Bench 4 x 4
    8 Bench 4 x 2, Close grip 4 x 10, Chins 3 sets
    9 Squats 4 x 2 (drop sets), Press 4 x 6, Dips 3 sets of 10-20 reps
    Last edited by bustermonkey2; 04-15-2020 at 04:26 PM.

  6. #1266
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    Still doing linear progress. The extended layoff has taken a toll on my strength.

    April 15, 2020
    Squats @ 355 lbs-5,5,5 Rpe 9.0
    Press @ 165 lbs-5,5,5 Rpe 8.5
    Deads @ 405 lbs-5 Rpe 8.0


    April 20, 2020 Bodywt 229 lbs
    Squats @ 365 lbs-5,5,5 Rpe 9.0
    Dips-18,18,18
    Chins-8,8,8

    April 22, 2020 Bench arrived from Titan- Can finally get back to benching
    Bench @ 275 lbs-5,5,5
    Deads @ 435 lbs-5 Rpe 9.0

    April 24, 2020
    Squats @ 385 lbs-5,5,5 Rpe 9.5
    Bench @ 295 lbs-5,5,5 Rpe 8.5

    April 27, 2020
    Press @ 175 lbs-5,5,5 Lightheaded around 4th-5th rep on a few sets
    Deads @ 445 lbs-5 Rpe 9.0; @ 415 (w/ straps)-5 Rpe 9.0
    Dips-20,20,20

  7. #1267
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    April 29, 2020
    Squats @ 395 lbs-5,5,5 Rpe 9.25
    Bench @ 305 lbs-5,5,5 Rpe 9.5
    Chins-9,9,9

    May 2, 2020
    Press @ 185 lbs-5,5,5 Rpe 9.5
    Deads @ 455 lbs-5 Rpe 9.5; @ 415 lbs w/ straps-5 Rpe 8.5
    Dips w/ 25 lbs-12,12,15

    May 4, 2020
    Squats @ 405 lbs-5,5,5 Rpe 9.5
    Bench @ 315 lbs-5,5,5 Rpe 9.25
    Chins-10,9,9

    New programming Baker barbell club basic barbell starting week 114 8/5/2 programming
    Received new barbell- American Barbell Cerakote Training Bar in zombie green. Nice bar but took forever to get here.
    May 7, 2020
    Deads @ 385 lbs- 8 PR Rpe 9.0; w/ straps @ 365-8; w/ traps @ 345-8 Very tired by the end.
    Beltless Squats @ 225 lbs-8; @ 245-8; @ 265-8 Tiring
    Chins-10,10,9

    May 9, 2020
    Bench @ 275 lbs-8; @ 285-8; @ 290-8 Rpe 9.5
    Press @ 145 lbs-8,9,10 Rpe 9.5
    Dips w/ 35 lbs-10,12,15
    Last edited by bustermonkey2; 05-20-2020 at 10:56 AM.

  8. #1268
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    May 11, 2020
    Squats @ 365 lbs-8,8,8 Rpe 9.5 Tough
    Romanian deads @ 135 lbs-8; @ 155-8; @ 175-8
    Bbell rows w/ straps @ 155 lbs-8; @175-8,8

    May 13, 2020
    Beltless press @ 155 lbs-8,8,8 Rpe 9.0
    Paused bench (all reps paused) @ 265 lbs-8,8,8 Rpe 9.75 really tough
    Close grip bench @ 235 lbs-6; @ 225-8,9
    Lying tricep extensions @45 lbs-14, 14, 15

    May 16, 2020
    Deads @ 470 lbs-5 PR Rpe 9.25
    Deads w/straps @ 425 lbs-5,5 Really tiring
    Box squats @ 135 lbs-8,8,8. New movement. Exhausting.
    Chins-10,10,10
    Band pull through-15,15,15

    May 18, 2020
    Bench @ 325 lbs-5,5,5 Rpe 9.25
    Press @ 140 lbs-8,8,8
    Dips w/ 45 lbs-10,10,10
    Curls @ 45 lbs-15; @ 50-15,15

  9. #1269
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    May 25, 2020 BBell Club week 116
    Squats @ 415 lbs5,5,5 Rpe 9.75 Tough.
    Rom. deads w/ straps @ 205-6,6,6
    Bbell rows w/ straps @ 185-8,8,8

    May 27, 2020 Bodywt 234 lbs
    Press @ 190 lbs-5,5,5 Rpe 9.75
    Paused bench @ 270 lbs-8,8,8 Rpe 9.9. Barely got last rep
    Cosegrip bench @ 225-8,8,8 Rpe 9.9
    EZ bar lying triceps extension @ 51 lbs-12,12,12

    May 29, 2020 Bodywt 230 lbs
    Deads @ 535 lbs-2 PR Rpe 9.25. Not bad at all. Maybe could have even done a 3rd rep.
    Deads w/ straps @ 485-2; @ 435-2
    Beltless box squats @ 185 lbs-8,8,8 Exhausting
    Chins-11,10,10Red band pull throughs-17,17,17

    May 31, 2020 BBell club Week 117
    Bench w/ wraps @ 360 lbs-2,1 (fail); @ 345 lbs-2. A bit disappointed with this but it looks like I've haven't done enough heavy benching over last month so no big surprise.
    Press, beltless @ 145 lbs-8,8,8
    Dips w/ 45 lbs-12,12,12

  10. #1270
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    starting strength coach development program
    June 2, 2020
    Squats @ 455 lbs-2,2,2 Rpe 9.75 Tough.
    Beltless deficit deads w/ straps @ 365 lbs-8; @ 325-8,8 Exhausting
    Bbell rows w/ straps @ 190 lbs-8,8,8

    June 6, 2020
    Press @ 205 lbs-2,2,1 Fail
    Paused bench @ 275 lbs-8,8,8 Rpe 10
    Close grip bench @ 225-8,8,8 Hard- long rest breaks
    EZ bar lying triceps extension @ 51 lbs-15,15,15

    June 7, 2020 Week 118
    Deads @ 395 lbs-8 PR Rpe 9.25.
    Deads w/ straps @ 370-8; @ 350-8 Exhausted
    Beltless box squats @ 190 lbs-8,8,8 Exhausting
    Chins-11,11,11
    Red band pull throughs-18,18,18 Dead tired

    June 9, 2020
    Bench @ 290 lbs-8,8,8 Rpe 9.5
    Press, beltless @ 145 lbs-10,10,10
    Dips w/ 55 lbs-12,12,12

    June 12, 2020 Bodywt 228 lbs
    Squats @ 370 lbs- 8,8,8 Rpe 9.75 Tired
    Beltless rom. deads @ 205 lbs-8,8,8 Exhausted
    Beltless bbell rows @ 185 lbs-9,9,9
    Last edited by bustermonkey2; 06-18-2020 at 04:10 PM.

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