starting strength gym
Page 100 of 127 FirstFirst ... 50909899100101102110 ... LastLast
Results 991 to 1,000 of 1262

Thread: Skid (Marc's) log

  1. #991
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Warm up - 500M row

    Workout specific warm up circuit:
    DB bench (varying grips) - 40's-12,12,12,12,
    Lat pulldown - 160-12,12,12,12
    Tricep press downs (rope) - 90-12,12,12,12

    Tempo narrow grip bench with slight pause
    199-8,8,8,
    210-8,8,8
    221-8,8,8, triceps were burning on the last couple sets

    Accessory circuit:
    Cable row - 180-15, 205-15,15
    Tricep press downs - 90-15,15,15,
    Cable delt rear flies - 15-15,15,15,

  2. #992
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Last day of work until the New Year! - Whew, since I stepped down from my management job I've been outside in the cold working for the past couple weeks which takes a toll on the body.

    Warm up - 500M row

    More warm up (14 minute circuit back and forth)
    Poliquin step ups - 90 lbs-10
    Band pull thru - 125lb band - 10

    Speed Squat
    Bar-10
    155-3
    243-1
    243 + 36 chains - 3,3,3,3,3,3,
    Last set


    Accessory circuit:
    Hanging knee raise to sides - 20,20,16
    Suitcase abs - 12,12,10,
    Frog stretch 20 second hold - 1,1,1,

  3. #993
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Christmas Eve

    Warm up - 500M row

    Workout specific warm up circuit:
    DB bench - 45's -12,12,12,12
    Incline bench supported DB row to hips - 50-12,12,12,12
    Reverse grip tricep press down - 90-12,12,12,12

    Feet up bench - 2 second pause last rep
    bar-10
    155-5
    220-5,5,5,5,5,5,5, (easy peasy)

    Accessory circuit:
    Tempo lat pulldown - 180-12,12,12,
    Tempo DB fold-ins - 25-12,12,12
    Incline bench y raise - 10-12,12,12

  4. #994
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Warm up - 500M row

    Not 100% today as I spend a couple hours shoveling heavy snow which quite fatigued me.

    More warm up (did only a couple sets of each as I was tired today)
    Poliquin step ups 90-10,10,
    Band pull thru's Green band - 10,10,

    14" box squat with SSB bar
    bar-5
    160-3
    270-2
    330-2,2,2,2,2,2,
    Last set


    Sumo Deadlift - barely got these done. First couple sets only did 4 but programmed for 6.
    358-4,4,6,
    381 + yellow band - 2 - video


    Hanging knee raise - 30 non stop

  5. #995
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Warm up circuit:
    DB bench press - 35's -25,25,25,25
    Cable row - 135-25,25,25,25
    DB fold-ins - 20-25,25,25,25

    Speed Bench
    Bar-10
    155-3
    220-1
    220+60 chains - 3,3,3,3,3,3,


    Accessory Circuit
    DB row - 105-10,10,10,
    Seated tricep extension (cable) - 115-15,15,15,
    cable face pull - 135-15,15,15,

  6. #996
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    669

    Default

    Are you basically a westsider now?

  7. #997
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Quote Originally Posted by cole205 View Post
    Are you basically a westsider now?
    I haven't gotten any stronger over the past few years despite training hard. I'm sure age has something to do with it as I'm turning 60 soon. So yes, I am trying something new and am doing a Westside conjugate style of training. I'm not sure if it will make me any stronger, and in fact may make me weaker. We'll see what happens at my meet in February.

    One thing I do like is that there is a lot of variety that makes the workouts interesting. In addition, it reduces "mileage" on the joints since you aren't doing the same exercises over and over.

  8. #998
    Join Date
    Dec 2022
    Posts
    100

    Default

    Quote Originally Posted by skid View Post
    I haven't gotten any stronger over the past few years despite training hard. I'm sure age has something to do with it as I'm turning 60 soon. So yes, I am trying something new and am doing a Westside conjugate style of training. I'm not sure if it will make me any stronger, and in fact may make me weaker.
    I competed over the years doing different forms of training. I never ran a pure system. I always adapt it. I am running conjugate now but adapting it to what I think and feel will work for me. I am much more intuitive as I have gotten older. I hear this debate over Westside often over the years.

    I am sure age plays a role no matter what form of training we do. For me its a matter of knowing what I need. My joints can no longer handle the type of training I did when I last competed in 2016.

    I like your log and will follow with interest.

  9. #999
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    Quote Originally Posted by lou tuch View Post
    I competed over the years doing different forms of training. I never ran a pure system. I always adapt it. I am running conjugate now but adapting it to what I think and feel will work for me. I am much more intuitive as I have gotten older. I hear this debate over Westside often over the years.

    I am sure age plays a role no matter what form of training we do. For me its a matter of knowing what I need. My joints can no longer handle the type of training I did when I last competed in 2016.

    I like your log and will follow with interest.
    Thanks Lou, likewise I am following your training with interest too!

    Warm up - 500M row

    Workout specific circuit:
    Step ups - 80 lbs-10,10,10,10,10,10,
    Band pull thru's heavy - green band - 10,10,10,10,10,10,

    Speed squat
    Bar-10
    155-5
    265-1
    265 + 40 chains - 3,3,3,3,3,3, 45 seconds rest between sets
    video
    https://www.youtube.com/shorts/O_gGTGznT6s

    Accessory circuit (nonstop):
    Hanging knee raise to sides - 26,14,15 went to failure on these and the abs
    Suitcase abs - 11,9,8,
    Frog stretch - 20 seconds - 1,1,1

  10. #1000
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,896

    Default

    starting strength coach development program
    Warm up - 500M row

    Workout specific warm up circuit:
    DB bench press - 35-25,25,25,25, varied hand angle each set
    Chest supported incline DB row - 40-20,20,20,20, each arm
    Side laying tricep extension - 15-25,25,25,25 - first time doing these

    Paused Floor press (lowered in a tempo fashion, up explosively) - first time doing these as well.
    243-5,5,5,5,5,5,5, - These seem useful for building strength off the bottom of the bench. Similar to box squats

    Accessory circuit:
    Tempo chinups - 7,7, - used a light band for assistance - still only managed 7 where I can do at least 10 normal pullups anytime.
    Band tricep press down - heavy purple band -12,12,
    DB lat raises - 10-15,15,

Posting Permissions

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