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Thread: Back to PL after years of Muay Thai and Jiu Jitsu

  1. #31
    Join Date
    May 2011
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    189

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Saturday 3/29/14

    GPP
    Abs/low back
    7min
    10 hanging leg raises
    1 min push up position plank

    Upper back 7min
    BB Rows
    45x10
    95x10
    125x3x10

    7 intervals
    C2 Rower :20/1min

  2. #32
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    May 2011
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    189

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    Monday 3/31/14

    Switching over to weight x reps x sets

    Squat
    45x4x2
    135x4
    225x4
    275x2
    305x4 @7
    325x4 @8
    350x4 @9 (video)



    Bench (1 sec pause)
    45x4x2
    95x4
    135x4
    185x4
    205x4 @7
    215x4 @8
    225x4 @9.5

    Bench (2 count pause)
    165x7
    180x5 @7
    190x5 @8
    200x5 @9

    Realized partway through that I was supposed to be doing 5's and not 7's for the supp bench

  3. #33
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    May 2011
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    189

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    Tuesday 4/1/14
    Paused DL (2")
    135x5
    22x5
    275x5 @7
    305x5 @8
    325x5 @9

    Close Grip Bench
    45x5x2
    95x5
    135x5
    165x5
    185x5 @7
    195x5 @8
    205x5 @9

    Tempo Squats (3/0/3)
    135x5
    185x5
    235x5 @7
    255x5 @8
    275x5 @9


    Wed 4/2/14
    GPP
    Abs/Low Back 7 min
    Ab Wheel 55 reps from knees

    Upper Back
    Chins 7 min 40 reps

    Airdyne Sprints
    :20/1:40 x 7


    Thursday 4/3/14
    Paused Squats
    45x5x2
    135x5
    225x5
    275x5 @7
    295x5 @9 (video)
    Too big a jump...also look a tad high



    Press
    45x4x2
    95x4
    125x2
    145x4 @7
    150x4 @8
    160x4 @9 (video)


  4. #34
    Join Date
    May 2011
    Posts
    189

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    Deadlift
    135x4
    225x4
    295x4
    325x2
    355x4 @7
    370x4 @8
    380x4 @9

    Bench (TnG)
    45x5x2
    135x5
    185x5
    205x5 @6
    215x5 @7
    225x5 @8.5
    230x5 @9

    Pendlay Rows
    135x5
    185x5 @7
    195x5 @8
    205x5 @9

  5. #35
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    May 2011
    Posts
    189

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    Saturday 4/5/14
    GPP
    Max reps ab wheel from knees (7 min)
    Max reps chins (7 min)
    KB swings 32kg x 15
    7 rds 1 min rest

  6. #36
    Join Date
    May 2011
    Posts
    189

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    Monday 4/7/14

    Squat
    45x5x2
    135x5
    225x5
    275x3
    300x1
    325x5 @7
    335x5 @8.5 (video)
    340x5 @9 (video)
    330x5 @9
    320x5 @9
    Trying to do a better job of sitting back and not letting my knees slide forward





    Bench (1ct)
    45x5x2
    135x5
    185x3
    200x5 @7
    205x5 @8
    215x5 @9
    205x5 @9

    Bench (2ct)
    135x6
    180x6 @7
    190x6 @8
    195x6 @9
    185x6 @8
    185x6 @8

  7. #37
    Join Date
    May 2011
    Posts
    189

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    Tuesday 4/8/14

    Paused DL
    135x6
    225x6
    275x3
    295x6 @7
    305x6 @8
    315x6 @9
    300x6 @9

    Bench (2 boards)
    45x6x2
    135x6
    185x6
    215x6 @6
    225x6 @7
    230x6 @7.5
    240x6 @8
    250x6 @9
    240x6 @9

    First time doing these, had a little trouble judging RPE

    Pin Squat
    45x6x2
    135x6
    225x6
    255x6 @8
    265x6 @9
    250x6 @9

    These got heavy faster than I anticipated
    Last edited by TS32; 04-08-2014 at 06:54 PM.

  8. #38
    Join Date
    May 2011
    Posts
    189

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    Wed 4/9/14
    GPP
    Abmat Situps 7min
    90 reps
    Chins 7min
    50 reps

    24kg KB snatches x 100

  9. #39
    Join Date
    May 2011
    Posts
    189

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    Thurs 4/10/14

    Paused Squat
    45x6x2
    135x6
    225x3
    265x6 @7
    275x6 @8
    290x6 @9 (video)
    280x6 @9



    Bench (TnG)
    35x6x2
    135x6
    185x4
    210x6 @7
    220x6 @8
    225x6 @9
    215x6 @9

    Press
    45x5x2
    95x5
    125x3
    145x5 @8
    150x5 @9
    140x5 @9

    Were heavier than I anticipated...I imagine that was due to benching immediately before hand.

  10. #40
    Join Date
    May 2011
    Posts
    189

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    starting strength coach development program
    Saturday 4/12/14
    Deadlifts
    135x5
    225x5
    315x3
    350x5 @7
    360x5 @8
    370x5 @9
    355x5 @9

    Close Grip Bench
    45x6x2
    95x6
    135x6
    165x6
    185x6 @7
    195x6 @8
    200x6 @8.5
    205x6 @9
    195x6 @9
    185x6x2 @8
    Called due to time

    Pendlay Rows
    135x6
    185x6 @7
    195x6 @8
    205x6 @9
    185x6 @8
    Called due to training for 2 hrs at this point
    Last edited by TS32; 04-12-2014 at 11:10 PM.

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