starting strength gym
Page 1 of 31 12311 ... LastLast
Results 1 to 10 of 310

Thread: From Russia With Scotch

  1. #1
    Join Date
    Jun 2010
    Posts
    316

    Default From Russia With Scotch

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    31 years old
    169 lb (77 kg)
    5'10"

    (All figures hereinafter are in imperial units, except where stated otherwise.)

    Program—4-Day Texas Method (Reduced Volume)

    Monday
    BP x 5 x 4
    PR x 8 x 3

    Tuesday
    SQ x 5 x 4
    Halting DL x 5 x 3

    Thursday
    BP x 5 x 1
    PR x 3 x3

    Friday
    SQ x 5 x 1
    DL x 5 x 1

    (Conditioning and accessories as time permits.)

    Goals

    Reach a ~350 Wilks (USAPL Class 2 lifter) in a meet within the next 12 months, either in the 163 or the 183 lb class: http://www.usapowerlifting.com/wp-co...cations-lb.pdf
    Last edited by vadnov; 08-08-2016 at 01:39 PM.

  2. #2
    Join Date
    Jun 2010
    Posts
    316

    Default

    Monday

    BN 205 x 5 x 3
    PR 105 x 8 x 3
    Chin-up Bodyweight x 15 x 3
    Last edited by vadnov; 08-08-2016 at 01:39 PM.

  3. #3
    Join Date
    Jun 2010
    Posts
    316

    Default

    Tuesday

    SQ 275 x 5 x 4
    Halting DL 275 x 5 x 3
    Last edited by vadnov; 08-09-2016 at 04:18 PM.

  4. #4
    Join Date
    Jun 2010
    Posts
    316

    Default

    Thursday

    BN 225 x 3 x 1
    PR 145 x 3 x 3

  5. #5
    Join Date
    Jun 2013
    Location
    Sydney, Australia
    Posts
    5,581

    Default

    That's the same program I'm running, but I'm not dropping volume as you are. I'll be interested to see how you go. Good luck

  6. #6
    Join Date
    Jun 2010
    Posts
    316

    Default

    Friday

    SQ 315 x 3 x 1
    DL 405 x 3 x 1
    Pull-up Bodyweight x 10 x 3

  7. #7
    Join Date
    Jun 2010
    Posts
    316

    Default

    Quote Originally Posted by Simon Rest View Post
    That's the same program I'm running, but I'm not dropping volume as you are. I'll be interested to see how you go. Good luck
    Simon, thanks! I've run this before and this is probably my favorite powerlifting program. I find that I have way more energy and it fits into my schedule much better than the traditional 3-day split. If the 5 x 5 volume works for you, that's fantastic. I essentially vary the amount of sets on volume days based on RPE (between 3 and 5 sets total).

  8. #8
    Join Date
    Jun 2010
    Posts
    316

    Default

    BN
    210 x 5 x 2
    185 x 5 x 2

    PR
    120 x 8 x 1
    95 x 8 x 2

    Chin-ups
    Bodyweight x 15 x 3

    Cable rows
    130 x 10 x 2
    Last edited by vadnov; 08-16-2016 at 04:58 PM.

  9. #9
    Join Date
    Jun 2010
    Posts
    316

    Default

    SQ
    280 x 5 x 3

    Halting DL
    315 x 5 x 2

    Dumbbell curls
    30 x 12 x 3

    Lateral raises
    12.5 x 12 x 3

  10. #10
    Join Date
    Jun 2010
    Posts
    316

    Default

    starting strength coach development program
    BN
    230 x 3 x 1

    PR
    150 x 3 x 2
    145 x 3 x 1

    Pull-ups
    Bodyweight x 12 x 3

    French Press
    65 x 12 x 3

    Barbell Curls
    80 x 6 x 3

Page 1 of 31 12311 ... LastLast

Posting Permissions

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