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  1. #21
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    Jun 2014
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    New Jersey
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    • starting strength seminar october 2023
    • starting strength seminar december 2023
    • starting strength seminar december 2023
    I'll check my set up tomorrow....the bar is up against my shins for sure....I will have my buddy vid it. thanks....saw your pull....go stuff.

  2. #22
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    Jun 2014
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    TODAY 4/1/15 WEEK #4 HEAVY WEIGHT ACCLIMATION DAY #3

    squat
    285 x 3 pr
    295 x 3 pr
    300 x 3 pr

    military press
    90 x 3
    100 x 3
    110 x 8, 8, 8

    bldl
    245 x 5, 5
    Last edited by lou t; 04-01-2015 at 06:07 AM.

  3. #23
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    Today 4/3 week #4 day #4 heavy weight acclimation
    bw 162

    bench - top sets only
    230 x 3
    235 x 3
    240 x 3
    former pr 237.5 on december 15th

    db prone row
    55 x 12, 10, 10

    weighted dips
    +32.5 x 20

    db hammer curl
    20 x 12, 12, 12 ,12

    10 minutes tabata elliptical

    stretch

  4. #24
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    today 4/4
    bw 162

    heavy squat-top sets only
    305 x 3
    310 x 3

    standing press
    75x5
    90x3
    105x2
    110 x1
    120 x 4

    BLDL
    160 x 20
    just getting in some volume...


    Chins
    bw x 12, 10, 6

    Note:
    Oblique injury caused me not to attempt 315 in squat....too painful. I will need to rest...not happy

  5. #25
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    today 4/6 week #5 high intensity strength

    bench - top set only
    245 x 3

    wide grip pull downs
    120 x 12, 12, 10, 10

    weighted dips
    +35 x 20

    preacher curls
    65 x 5, 5, 5

    side bends
    30 x 15

    10 minutes tabata
    Note...last week of this 5 week cycle next week start new cycle. will have to stop heavy squats due to oblique injury...will op to leg press, leg extensions and light squats for a few weeks....bummed
    Last edited by lou t; 04-06-2015 at 05:53 AM.

  6. #26
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    turns out I have a second to third degree tear in my right oblique...will not be able to do heavy squats or deads for 4 to 6 weeks

    leg press
    315 x 15, 15, 15

    Leg extensions
    100 x 8, 8, 8,

    squats
    135 x 10 this is not a typo

    25 minutes cardio stair climber

  7. #27
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    Today 4/9
    modified workout no heavy squats or deads for a few more days

    military press
    75 x 5
    90 x 3
    105x2
    110x1
    120 x 8 rpe @ 9

    sldl
    135 x 15
    185 x 15

    super set
    low bar squats @ 135 x 10
    leg press @ 315 x 15
    leg ext. 120 x 10
    repeated 3 x's

    seated good mornings
    30 x 25

    hypers
    bw x 20

    side bends
    30 x 10, 10

    10 minutes tabata bike

  8. #28
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    Jun 2014
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    New Jersey
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    4/11
    no heavy squats for 4 weeks....

    Super set done x 3
    low bar squat 135 x 12
    leg press 315 x12
    leg ext 120 x 12

    Snatch grip dealift
    135 x 12, 12

    SLDL
    225 x 6, 6

    Military Press
    105 x 5,5,5,5,5, 9

    10 minutes tabata

  9. #29
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    Mar 2013
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    Walled Lake, Michigan
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    Glad to find you again. I rarely compete so I don't often look here. I'll try to keep track. A question: I note on another thread that you are trying to lose weight. I don't understand why. Maybe it's to keep in this lower weight category but muscles weigh more than fat. Perhaps there are other competitive reasons why you wish to lose more weight that I don't quite understand.

  10. #30
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    starting strength coach development program
    Quote Originally Posted by carson View Post
    Glad to find you again. I rarely compete so I don't often look here. I'll try to keep track. A question: I note on another thread that you are trying to lose weight. I don't understand why. Maybe it's to keep in this lower weight category but muscles weigh more than fat. Perhaps there are other competitive reasons why you wish to lose more weight that I don't quite understand.
    glad you found me carson.....I will try to explain in short order.....and thanks for checking in....

    when I competed last December, 3 months prior to the comp I added calories to a total of 2200 per day....I started out @ 153 @ 15%BF and by comp day I was 164 with added fat around my waist...I want to get back to 15% BF no other goal other than I liked they way I felt and looked.

    Powerlifting doesn't lend itself to enough cardio for me to lose fat @ 2200 per day....so I tested my maintenance calories for 3 weeks to get an accurate number..its about 1850 + or -. If I use the 11.43 (cut) x my BW = 1850....now I spent 3 weeks @ 1850 and didn't lose a lb.

    Before you ask how hard do I train....I am told I'm an animal...I train very hard.

    I am also a cardiac patient that takes cholesterol meds. which can have a negative effect on T.

    So I kept dropping 50 cal per day (weekly) to arrive about 1650 - 1700.

    Since then I've lost 6 lbs (in 7 weeks) and one notch on my belt.

    Once I get to 15% BF...I will slowly increase my calories back up to 2000 - 2200 checking weekly to see how the scale moves....

    I think the reason I gain fat during that period prior to the Dec. comp is because I added too many cal. too soon and wasn't doing enough cardio.

    I weight train 4 days a week..I finish each session with 10 minutes of tabata on bike. I do (1) 30 minute cardio per week.

    My strength gain have been very good if you like to gander at my log....

    thanks Carson for your interest..

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