Dr. GainzZz™ Training Log Part III - Page 11

starting strength gym
Page 11 of 11 FirstFirst ... 91011
Results 101 to 108 of 108

Thread: Dr. GainzZz™ Training Log Part III

  1. #101
    Join Date
    Jul 2012
    Posts
    2,113

    Default

    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Jordan im looking for ideas for a couple of programs using autoregulation....what would a 4 day texas method split look like autoregulated(w volume/intensity press and bench each week)and what would a HLM autoregulated look like? Maybe something like

    Texas method
    Day 1
    Squat 7-8 5s repeats
    Sldls x3x5-8
    Chins

    Days 2
    Bench work up heavy 3,2 or 1 (rotating rep each week on all heavy/intensity days)fatigue stop
    Press ditto squat
    Assistance

    Day 3
    Squat 3,2,1
    Deadlift 5,3,2,1 fatigue stop

    Day 4
    Same thing as day 2 but flip the movements

    HLM
    Squat
    Work up to rpe 8x5 load drop 5%
    Close grip 5s 3s or 1s 9-10 rpe
    Sldls 3x5-8

    Squat light 3x5
    Press ditto
    Chins

    Squat ditto press progression
    Bench
    Deadlift 5,3,2,1 fatigue stop @10
    Bench

    Also on the HLM how could you turn it into a 2 day program with RPE?

    Im sorry. I know im asking alot here but im very interested in this.

  2. #102
    Join Date
    Sep 2010
    Posts
    10,199

    Default

    I don't really see what you're trying to do without seeing it all written out, but I've described an RPE version of and I don't think rotating the rep work each week is a good idea, in general.

    An RPE approach of TM would look like:
    Day 1:
    Squat x 5 @ 8 x 5 sets
    Bench x 5 @ 8 x 5 sets
    Row x 8 @ 8 x 4 sets

    Day 2:
    Paused squat x 3 @ 8 x 3 sets
    Press x 5 @ 9 x 3 sets
    Chin ups x 8 @ 9 x 3 sets

    Day 3:
    Squat x 3 @ 9 x 2 sets
    Bench x 3 @ 9 x 2-3 sets
    DL x 3 @ 9 x 3 sets

    HLM might look the same, tbh.

    Friday:
    Deficit DL: 635 x 1 @ 8.5, 605 x 3 @ 9, 575 x 3 @ 9, 545 x 3 x 2

    Squat w/o belt: up to 485 x 3 @ 8.5
    Pin Press: 225 x 3 x 3
    Last edited by Jordan Feigenbaum; 10-07-2016 at 10:10 PM.

  3. #103
    Join Date
    Jul 2012
    Posts
    2,113

    Default

    So you would be expected to hit all the sets at the given RPE or are you actually repeating it to a 9 RPE?

    Also what is the reason rotating the reps is a bad idea? Like you wouldnt recommend rotating ever and just stick with 3s through the entirety of it?
    Last edited by Eric Larousse; 10-08-2016 at 11:31 AM. Reason: Forgot something

  4. #104
    Join Date
    Sep 2010
    Posts
    10,199

    Default

    Quote Originally Posted by Eric Larousse View Post
    So you would be expected to hit all the sets at the given RPE or are you actually repeating it to a 9 RPE?
    I don't know what you mean by this.

    Also what is the reason rotating the reps is a bad idea? Like you wouldnt recommend rotating ever and just stick with 3s through the entirety of it?
    Rotating the reps too often is just changing the goal post vs. actually getting stronger. I would not "just stick with 3's through the entirety of it, but rather I would change the rep range periodically, maybe every 4-5weeks or so.

    So I did do some training this week, though was pretty busy with work so I didn't log it. Here was my work schedule:

    Sun: 0000-1030 (overnight Saturday to post rounds Sunday)
    Mon: 0600-1800 (call)
    Tues: 0600-1930 (late clinic in afternoon)
    Weds: 0600- 1730 (clinic in afternoon)
    Thurs: 0600-1800 (call)
    Fri: 0600-1500 (normal shift)
    Sat: OFF (HOLY SHIT)

    Monday (Horns)
    Sq + belt: 495 x 1 @ 7, 550 x 1 @ 8.5, 495 x 3 x 2, 455 x 3, 475 x 3
    Press w/ belt: 225 x 3 @ 8, 255 x 1 @ 8.5, 225 x 3 x 3
    Speed bench: 225 x 3 x 12 EMOM

    Tuesday -Didn't train. Recorded Wodcast Podcast The WODcast Podcast : 245: Dr. Jordan Feigenbaum and guest host Kenny Kane

    Weds (Horns)
    DL from 2 mats, belted: 585 x 1, 645 x 1 @ 9, 550 x 3, 570 x 3, 580 x 3
    Bench Press: 315 x 3, 365 x 1 @ 7, 390 x 1 @ 8, 405 x 1 @ 9, 355 x 3 x 3
    Speed SQ: 315 x 3 x 12 EMOM

    Thurs (Deuce)
    Speed Press: 155 x 3 x 12 EMOM

    Fri: Deuce
    2ct paused squat + belt: 505 x 1 @ 7, 545 x 1 @ 8.5, 495 x 3 , 475 x 3 x 2
    Close grip bench: 315 x 1, 365 x 1 @ 9, 345 x 3 x 3
    DL + belt: 605 x 1 @ 7, 675 x 1 @ 9, 625 x 3, 585 x 3, 555 x 5

    Sat: Deuce
    Pin Press, shoulder level: 220 x 1 @ 6, 245 x 1 @ 8, 260 x 2 @ 9.5, 235 x 3 @ 10, 220 x 3 x 2
    Speed DL: 330 x 1 x 15 every 30s
    Pin Bench Press: 275 x 3, 315 x 3, 275 x 6, 225 x 15

  5. #105
    Join Date
    Jul 2012
    Posts
    2,113

    Default

    What i mean is say you do 5x5@8 well if you hit an 8 the first set are you actually going to be able to maintain an 8 rpe for the remaining sets(4 more sets)

  6. #106
    Join Date
    Sep 2010
    Posts
    10,199

    Default

    Probably.

  7. #107
    Join Date
    Sep 2010
    Posts
    10,199

    Default

    Monday:
    Squat w/ belt: 455 x 1, 505 x 1 @ 7, 555 x 1 @ 8, 585 x 1 @ 9-9.5, 550 x 3 @ 10, 495 x 3, 455 x 3
    Press: 185 x 1, 235 x 1 @ 6, 275 x 0 (missed well above my forehead. I was surprised how high it got. I should've made this), 235 x 3 x 3
    Speed press: 155 x 3 x 12 EMOM

  8. #108
    Join Date
    Sep 2010
    Posts
    10,199

    Default

    starting strength coach development program
    Nights, man. Woof.

    Tuesday:
    Paused DL: 585 x 1, 525 x 3 x 3
    Bench: up to 385 x 1, shoulder hurt, shut it down.

    Wednesday:
    Speed Squat 315 x 3 x 12 EMOM
    Close grip bench: 365 x 1 @ 8, 405 x 1 @ 9, 315 x 12

    Thursday:
    Pin Press 225 x 5 x 3
    Speed DL 305 + mini's x 1 x 15 q30s
    Speed Bench 235 x 3 x 12 EMOM

    Friday:
    2ct paused squat up to 505 x 3 @ 9, then 475 x 3, 485 x 3, 505 x 2
    DL + belt: up to 655 x 1 @ 8.5, then 585 x 3-3-6
    Pendlay Rows 315 x 8-8-11

    Starting Strength Meet in Oakland Sunday Plans:
    Squat: 515-545-565/585
    Press: 230-245-255/265
    DL: 625-660-680/700

    Would like to total 1500, which would be 565-255-680. If I hit my thirds I'd get 1550, which seems like it'd be a really good day. BW has been bouncing between 200-204 and since it's a weigh "out" situation, I'm betting I'll weigh 208 or so.

Page 11 of 11 FirstFirst ... 91011

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •