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  1. #561
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    • wichita falls texas december seminar 2020
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    Squat - 285-12,4,4,4,4,4,
    Bench - 220-8,2,8
    Chins - 11-6,6,6,6,
    Press - 145-7,2,7,
    SGDL - 275-11,3,3,3,3,3,
    Weighted Crunch - 40-12,4,5,5,5,4,
    CGIP - 170-8,2,2, really bothers my elbows and L shoulder. Will try a different incline press next time. Perhaps with DB's. Or maybe just drop it for now...
    EZ Bar Curl - 110-12,4,4,4,4,4,

  2. #562
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    Turned the big 55 years old yesterday!
    Changed things up a little today exercise selection wise. I like training only twice per week now as it leaves me with more energy to do other things.

    I'm doing a full body workout twice per week but will not repeat any exercises during the week going forward. After warm up I'm doing a high rep 1st set followed by myo reps after 25-30 second rest intervals. I'll keep doing this until I can't add weight/reps anymore or I get sick of it.

    Weight wise I seem to be stuck in the 210-213 range. My goal is still to be in the 200 range, just above manlet size. Can just see the outline of abz now.

    SGDL - 275-15,5,5,5,5,5,
    Press - 140-10,3,4,5,
    Weighted Crunch - 45-9,5,5,5,5,5,
    Decline DB Press - 65's-13,6,7,10,
    EZ Bar Curl - 115-9,3,3,3,3,5,
    Calf Raises - 110-10,10,

  3. #563
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    Squat - 315-9,3,3,3,3,3,
    Bench - 215-14,4,5,
    Chins - 11-7,7,7,7, rested longer between these sets
    Ab Wheel - 5,5,5,5, took it easy with these;haven't done them in a while
    70 degree incline press - 150-7,2,3,4, - These felt much better on my shoulder and elbows than 45 degree incline presses
    GHR - BW-5,6,7,10 - 1st time doing these in a while
    1 leg calf raise - L-15-10,10, - R-BW-10,10, Plantar fasciitis is mostly gone from my left foot. Still bothering my right which is much weaker and painful. Calf raises are helping I think.
    DB Curls - 40-10, 30-15,15, 25-5, 20-5, 15-5, - Last 4 sets were done without resting

  4. #564
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    Probably my quickest full workout in years...
    SGDL - 305-12,4,4,4,4,4,
    Press - 140-11,3,3,3,3,
    Weighted Crunch - 50-6,3,3,3,3,3,
    Decline DB press - 75-10,3,3,3,
    EZ Bar Curl - 125-6,2,2,3,3,3,
    Barbell Calf raise - 110-11,12,12,

  5. #565
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    Squat - 340-6,2,2,2,2,2, Squats are stronger than bench now! Hamstring is fine.
    Bench - 235-10,3,3,3,3,3, - Pressing has been disappointingly weak. Probably due to the cut in weight.
    DB Chicken Wings (for lack of a better description) 15-10, 20-10,10, Feels great on my shoulders.
    Chins - 10-8,8,8,8, - Now that I've reached 8 reps I will double the weight and start at 5's again
    Ab Wheel from knees - 6,6,6, stomach was sore from these most of last week
    High incline (70 degree) press - 180-3, 145-7,3,4,5, Was weaker than expected with these and dropped weight.
    GHR - BW-10, Orange band - 10,10,
    DB Curls - 40-12,30-10,20-10, Did all sets with no rest.
    DB calf raise - L foot - 15-10,12, R foot - Assisted BW-12,12, - Right foot/ankle still painful and weak. Slight improvement from last week.

  6. #566
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    SGDL - 330-9,3,3,3,3,3
    Press - 120-15,5,5,5, - De-loaded and reps up
    DB Crunch - 50-8,5,5,5,5,5,
    DB (slight) Decline bench - 85's-8,5,7, - lifted end of bench 3 inches to get the decline
    Chicken wings - 15-10, 20-10,10, 25-8
    EZ bar curl - 125-8,2,2,3,3,3,
    BB Calf raise - 135-12,12,12,

  7. #567
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    AM Body weight 215 - not really losing weight anymore, but not really trying either. Actually gained a couple pounds.
    Squat - 340-8,2,2,2,2,2, +2 reps from the same weight last week - est. 1RM-420 Slowly coming back...
    Bench - 260-6,2,2,2,2,2, est. 1RM 315 - well off recent 1RM but starting to recover.
    Chins - 22-5,5,5,5,5, - Doubled weight from last week and back to 5 reps
    Ab wheel - 8,8,8,8,
    High incline (70 degree) press - 145-10,3,3,4,5,
    GHR - BW-10, Blue band-10,10,
    DB Curl - 55's - 10,4,4,4,4, some cheating...
    DB Calf raise - Left-20-10,10,10, Right-BW with some assistance-10,10,12, - Left foot is healed, Right foot and ankle are still painful and sore. Not much improvement from last week.

  8. #568
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    AM Bodyweight- 215 - I'm finding it hard to lose weight if I'm working out.

    SGDL - 365-6,2,2,2,2,2, - starting to feel heavy now. E1rm-440
    Press - 200-1@8ish, 135-12,4,4,4,4,4, E1rm (based on 135-12) - 185 LOL
    Weighted Crunch - 50-14,4,4,4,4,4,
    DB decline press - 85's-10,5,5,8
    EZ bar curl 130-7,2,3,5, - some cheating going on...
    BB Calf raise - 135-15,15, Left foot feels great, right is better than Monday and healing slowly. Calf raises definitely helping plantar fasciitis.

  9. #569
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    AM Bodyweight - forgot to weigh myself

    Squat - 325-11,3,3,3,3,3, - Rx called for 14 reps but my right wrist was cocked a little funny and painful, so I stopped at 11. I didn't have 14 in me anyways; could only have done 1 or 2 more. E1rm unchanged at 420.
    Bench - 260-7,2,2,2,2,2, - Rx called for 8 but I didn't have it in me today. E1rm 320, up 5 pounds from last week
    Weighted Chins - 22-6,6,6,6, added 1 rep to each set from last week.
    Ab wheel from knees- 10,10,10, - today is the first day that these haven't caused stomach muscle pain
    DB calf raise - Left -20-10,12,13, - Right - BW-10,12,13, - Right foot is slowly getting better, Today I was able to do body weight un-assisted. Still, right arch and ankle are still quite sore. Felt better after the first set though.
    High incline press (70 degrees) - 160-7,2,2,2, - Went much better today.
    GHR - BW-10, Blue band for 10,10,
    DB Curls - 40-12,30-10, 20-12, - Did these non-stop and went for a pump.

    Considering I'm doing a 2 day a week general fitness program and not a powerlifting program, my strength is still returning, although not as rapidly as if I was doing a pure powerlifting program. This has been a good program for me so far, as it is allowing me to heal up a lot of chronic issues that have bothered me over the past year or so. I'm starting to get more enthusiastic about lifting again.

    I am considering adding a 3rd workout per week now, as 4 days off between workouts seems to be a little too long, and I am getting a little detrained. Or I may go to doing a workout every 3 days. We'll see...

  10. #570
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    starting strength coach development program
    Well, I did a mid-week workout, but it was a rehabilitative workout to help address some of my nagging injuries.

    The squat is where I feel I'm getting detrained by only doing it once per week so I'm going to re-assess my training for next week. I'll probably organize squats for Monday/Friday, and do deads on Wednesday.

    I'm also going to list my current injuries/sore points so I can keep track of them on a regular basis:
    -Right arch and ankle - Still sore and I am still limping. Much weaker than my left, but getting better slowly though. Call it 25%
    -Left arch/plantar fasciitis - mostly healed now. Call it 90%
    -Left inner thigh/groin - Only feel this when squatting over 225. Slight soreness not really limiting anything. Call it 90%
    -Right elbow & lower tricep tendon - Causing significant pain on certain exercises, and limiting strength. Call it 75%
    -Left middle deltoid - Causing pain and limiting strength, especially with OH pressing. Call it 75%

    Bench - 155-8, 200-6, 220-4,4, 245-4,4, - nice light and easy day. Slight comp pause on all reps
    DB Rows - 95-8,8,8, - slight pause at the top of each rep
    BB Calf raise - bar-10, 110-10, 155-10,10, Left calf was doing more work than the right, but felt good to do despite the pain.
    DB Press - 50's-8, 65's-6,6,4, Left arm failed at 4 reps due to sore deltoid.
    Cable curl - 70-8, 115-8,8, Can definitely feel right elbow/tricep tendon pain when doing these.

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