The Road to 405 The Road to 405 - Page 15

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Thread: The Road to 405

  1. #141
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    7/27/16

    Recovery Day

    Squat: 250x5x2
    Press: 135x5x3
    Chins: BWx5, BW+20x5

    Easy Peasy

  2. #142
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    7/29/16

    Intensity Day

    Squat: 355x5

    355x5 - YouTube

    Bench: 255x5, 230x8

    PC: 180x3

    30min Incline Treadmill Walk

    Not a great day. Squats felt good and moved well but it was all downhill from there.
    Bench felt way heavier than it should have.
    PC was a complete shit show. I've somehow suddenly forgot how to do them. My rack for reps 2 and 3 at 180 was the position I would normally press from. Not good. I need to drop back to 175 next week and learn how to get under the bar better. And hopefully I'll have a little more help than usual considering I'll be in the presence of greatness (Wichita Falls).
    I'm going to try to do LISS cardio on Wednesdays and Fridays. Seems it will be beneficial to start building my aerobic base back up. I've also changed my diet a bit. But having a weak/bad workout 1 week after instituting diet changes and not even losing any weight is not a great start to this new plan. Still too small a sample size to worry about anything though. Body probably just needs a little time to adjust to the new changes. I admit it did feel good to get the heart pumping again

  3. #143
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    8/1/16

    Volume Day

    Squat: 275x5, 305x5x4

    305x5 - YouTube

    Press: 150x5x5

    DL: 405x5, 365x5

    405x5 - YouTube

    Everything felt fine. Still going beltless in the DL. No issues yet

  4. #144
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    8/3/16

    Recovery Day

    Squat: 250x5x2
    Bench: 215x5x3
    Chins: BWx4,4,4,4,5,5
    Conditioning: Incline Treadmill Walk: 30min. 3.5 Speed. Ramp to 5.5 Incline

    I was kind of stiff today. Shins bothering a bit. Oh well. Nothing major

  5. #145
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    8/5/16 - WFAC

    Intensity Day

    Squat: 360x5
    Press: 170x5, 145x8

    Was great lifting with everyone. Would have been cool if I was planning any PR's but still fun. I skipped PC because it was like 9:30 at night and the room was still pretty full.
    Dave A. hit a 600lb squat and Austin B hit a 635 DL. Crazy.
    And goes without saying the Coaches Conference was awesome overall. Really excited where the organization is headed. All the presentations were great. And it was fun to meet and interact with a bunch of Coaches I hadn't met yet!
    Last edited by Ryan Arnold; 08-08-2016 at 07:31 AM.

  6. #146
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    Great to meet you, Ryan!

  7. #147
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    Thanks Leah you too!

  8. #148
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    8/8/16

    Volume Day

    Squat: 310x5x5

    310x5 - YouTube

    Bench: 230x5x5

    DL: 410x5

    Today was rough. Very rushed due to arriving late last night. Squats were creaky but moved well. Bench felt great and easy. DL felt heavy and I didn't have time for a back off set which was annoying. Overall I'm ok with it though
    Last edited by Ryan Arnold; 08-08-2016 at 05:21 PM.

  9. #149
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    8/10/16

    Recovery Day

    Squat: 250x5x2
    Press: 135x5x3
    Chins: BWx5, BW+25x5
    Conditioning: Incline Treadmill walk - Speed 3.5. Ramp to incline of 6.0. 30min

    The usual. Nothing interesting about Recovery Day other than the fact that it seems I've instituted some LISS cardio and its actually stuck in the program

  10. #150
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    starting strength coach development program
    8/12/16

    Intensity Day

    Squat: 365x5

    365x5 - YouTube

    Bench: 260x5, 235x9

    260x5 - YouTube

    PC: 175x3

    Felt awful going into this one. Knees and shins were cranky and was not squatting with any sort of precision during warm up sets. However the top set moved pretty well and I was happy about that. I've done 365x5 before but depth was questionable - not this time though. Hoping to get 370x5 next week.
    Bench also pretty much flew up. 5th rep slowed a bit. So will have to decide whether to make a 2.5lb or 5lb jump next time. Probably 5.
    PC has become a disaster. I've somehow had an uncharacteristically large amount of form slip. I didn't get to film it but I grinded the hell out of my shins and jammed the hell out of my wrist on all 3 reps of the top set. So I'll need another deload here and some video to try and figure this out. I may also consider switching to Power Snatch just to get more familiar with it and revisit the teaching method

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