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  1. #231
    Join Date
    Oct 2015
    Location
    San Antonio, Texas
    Posts
    432

    Default

    • phoenix arizona seminar date
    • texas seminar date
    5-25-2018
    Deadlift 555x5
    Squat 440x5x5
    BW 235.2

    5-29-2018
    Squat 445x5x5
    CGB 225x5x3

    5-31-2018
    Press 210x5x5
    BW 232.9

    6-4-2018
    Mobility:
    Agile8
    Jumps/Throws:
    Box Jumps x 10
    Main Lift:
    Squat 200x5, 250x5, 300x3, 350x5, 400x5, 450x5, 500x5
    Assistance Superset:
    DB Bench 3x10
    DB Row 3x10
    Back Raises 3x10

    6-5-2018
    Mobility:
    Agile8
    Jumps/Throws:
    Throws x 3 x 3
    Main Lift:
    Bench 120x5, 150x5, 175x3, 205x5, 235x5, 265x5, 295x5
    Assistance Superset:
    DB Incline Bench 3x10
    Pull-ups 3x10
    Hanging Leg Raises 3x5
    BW 233.8

    6-7-2018
    Mobility:
    Agile 8
    Jumps/Throws
    Box Jumps x 10
    Main Lift:
    Deadlift 220x5, 275, 330x3, 385x5, 440x5, 495x5, 553x5
    Assistance Superset:
    Push-up 3x20
    Pull-up 3x10
    Back Raises 3x10

    6-7-2018
    Mobility:
    Agile 8
    Jumps/Throws
    Box Jumps x3x3
    Main Lift:
    Press 95x5, 115x5, 135x3, 160x5, 180x5, 205x5, 225x5
    Assistance Superset:
    DB Incline Bench 3x10
    DB Row 3x10
    Farmer Walk x3

    6-10-2018
    CG Bench 95x5, 135x5, 185x5, 225x5, 245x5, 265x5

    6-11-2018
    Agile 8
    Box Jumps x3x3
    CG Bench 105x5, 135x5, 160x3, 175x5, 200x5, 225x12 PR
    DB Incline Bench 3x10
    DB Row 3x10

    6-13-2018
    Agile 8
    Throws 3x3
    Squat 200x5, 250x5, 300x3, 325x5, 375x5, 425x10 PR
    Back Raise 3x10
    Hanging Leg Raise 3x10

    6-15-2018
    Agile 8
    Box Jumps 3x3
    Press 90x5, 115x5, 135x3, 145x5, 170x5, 190x9 PR
    Dip 3x10
    BB Curl 3x10

    6-18-2018
    Agile 8
    Box Jumps 3x3
    Deadlift 220x5, 275x5, 330x3, 360x5, 415x5, 470x10 PR
    Pull-up 3x10
    Sit-up 3x20

    6-20-2018
    Agile 8
    Box Jumps x3x3
    CG Bench 105x5, 135x5, 160x3, 185x3, 210x3, 240x11 PR
    DB Incline Bench 3x10
    DB Row 3x10

    6-22-2018
    Agile 8
    Box Jumps 3x3
    Squat 200x5, 250x5, 300x3, 350x3, 400x3, 450x9 PR

    6-25-2018
    Agile 8
    Box Jumps 3x3
    Press 90x5, 115x5, 135x3, 160x3, 180x3, 205x7 PR
    Dip BWx10, 45x10x2
    BB Curl 95x10x3
    BW 235.5

    6-27-2018
    Agile 8
    Throws 3x3 superset with 3 warm-up sets
    Deadlift 220x5, 275x5, 330x3, 385x3, 440x3, 495x9 PR
    Pull-up 3x10
    Sit-up 3x20

    Friday, June 29, 2018
    Agile 8
    Throws 3 x 3
    CG Bench 105x5, 135x5, 160x3, 200x5, 225x3, 250x10 PR
    DB Incline Bench 75x10, 80x10x2
    DB Row 100x10x3
    BW 236.6

    Monday, July 2, 2018
    Agile 8
    Throws 3x3
    Squat 200x5, 250x5, 300x3, 375x5, 425x3, 475x7 PR
    Ab Circuit x1:
    Weighted Sit-ups 25x10
    Hanging Leg Raise x10
    Ab Wheel x15
    Side Bends 45x20 per side
    BW 232.7

    Wednesday, July 4, 2018
    Agile 8
    Box Jumps 3x3
    Press 90x5, 115x5, 135x3, 170x5, 190x3, 215x6 PR
    Dip BWx10, 50x10x2
    BB Curl 95x10, 105x10, 115x10

    Friday, July 6, 2018
    Agile 8
    Throws 3x3
    Deadlift 220x5, 275x5, 330x3, 415x5, 470x3, 525x7 PR
    Pull-up BWx10x3
    Sit-up BWx20x3
    BW 234.7

    Monday, July 9, 2018
    Cycle 1, Deload Day 1
    Agile 8
    Throws 3x3
    Press 90x5, 115x5, 135x5, 160x5
    Deadlift 220x5, 275x5, 330x5, 385x5
    Sit-up BWx20x3
    BW 233.8
    Notes:
    My current daily diet is:
    Breakfast- 4 eggs, 2 pieces of bacon, oatmeal with goat's milk, and coffee with collagen.
    Lunch- 3 chicken thighs, potato chips, pickle, and some fruit.
    Dinner- whatever my wife or the boys at work decide to make. We're having brisket, mashed potatoes, and okra at home this week. The firehouse meals always have plenty of protein and I can usually eat as much as I want.

    Wednesday, July 11, 2018
    Cycle 1, Deload Day 2
    Agile 8
    Throws 3x3
    CG Bench 105x5, 135x5, 160x5, 185x5
    BW 234.9

    Friday, July 13, 2018
    Cycle 1, Deload Day 3
    Agile 8
    Jumps 3x3
    Squat 200x5, 250x5, 300x3, 350x5, 405x5, 455x3, 505x1
    DB Bench x10
    Pull-up x10
    Back Raise x10

    Monday, July 16, 2018
    Cyle 2, 3x5 Day 1
    Agile 8
    Box Jumps 3x3
    Press (TM 230): 95x5, 115x5, 140x3, 150x5, 175x5, 195x9 PR
    Dip 5x10
    Curl 5x10

    Wednesday, July 18, 2018
    Cycle 2, 3x5 Day 2
    Agile 8
    Throws 3x3
    Deadlift (TM 560): 225x5, 280x5, 335x3, 365x5, 420x5, 475x10 PR
    Pull-up 3x10
    Sit-up 3x20
    BW 231.3

    Friday, July 20, 2018
    Cycle 2, 3x5 Day 3
    Agile 8
    Throws 3x3
    Bench 110x5, 135x5, 160x3, 175x5, 205x5, 230x13 PR
    Incline DB Bench 3x10
    DB Row 3x10
    BW 235.2

    Monday, July 23, 2018
    Cycle 2, 3x5 Day 4
    Agile 8
    Throws 3x3
    Squat (TM 510): 205x5, 255x5, 305x3, 330x5, 385x5, 435x10 PR
    531 Ab Circuit x1
    BW 233.7

    Wednesday, July 25, 2018
    Cyle 2, 3x3 Day 1
    Agile 8
    Throws 3x3
    Press (TM 230): 95x5, 115x5, 140x3, 160x3, 185x3, 210x7 PR
    Dip 3x10
    Curl 3x10
    BW 234.5

    Friday, July 27, 2018
    Cycle 2, 3x3 Day 2
    Agile 8
    Throws 3x3
    Deadlift (TM 560): 225x5, 280x5, 335x3, 390x3, 450x3, 505x8 PR
    Pull-up 3x10
    Sit-up 3x20
    BW 234.5

    Monday, July 30, 2018
    Cycle 2, 3x3 Day 3
    Agile 8
    Throws 3x3
    Bench 110x5, 135x5, 160x3, 190x3, 215x3, 245x10
    BW 236.0

    Wednesday, August 1, 2018
    Cycle 2, 3x3 Day 4
    Agile 8
    Throws 3x3
    Squat (TM 510): 205x5, 255x5, 305x3, 360x3, 410x3, 460x8
    Assistance Superset x3:
    Push-up x20
    Pull-up x10
    Ab Wheel x15
    BW 238.1

    Friday, August 3, 2018
    Cycle 2, 5,3,1 Day 1
    Agile 8
    Throws 3x3
    Press 95x5, 115x5, 140x3, 175x5, 195x3, 220x5
    Assistance Superset x3:
    DB Bench 85x12
    BB Row 185x12
    Sit-up BWx20
    BW 236.6

    Sunday, August 5, 2018
    Cycle 2, 5,3,1 Day 2
    Agile 8
    Throws 3x3
    Deadlift (TM 560): 225x5, 280x5, 335x3, 420x5, 475x3, 530x7 PR
    BW 236.6

    Wednesday, August 8, 2018
    Cycle 2, 5,3,1 Day 3
    Agile 8
    Throws 3x3
    Bench TM 270: 110x5, 135x5, 160x3, 205x5, 230x3, 255x9 PR
    Superset:
    DB Incline Bench 75x12x3
    DB Row 75x12x3
    BW 236.0

    Friday, August 10, 2018
    Cycle 2, 5,3,1 Day 4
    Agile 8
    Throws 3x3
    Squat TM 510: 205x5, 255x5, 305x3, 385x5, 435x3, 485x5
    BW 236.3

    Monday, August 13,2018
    Agile 8
    Throws 3x3
    Squat 205x5, 255x5, 305x5
    BW 238.6

    Start of JIm Steel's 2 Day Split Option 2
    Friday, August 17,2018
    Agile 8
    Squat (405x3, 420x2, 430x2)x3
    Bench 260x3x5
    BW 233.2
    Notes: Starting TMs = Squat 575, Bench 325, Deadlift 640, Press 255. My shoulder has recovered from the minor overuse injury I sustained from the Texas Method 4 Day Split. I am back to benching with my normal grip after 12 weeks of benching exclusively with a close grip. Jim Steel very generously gave me his book of programs. I am following his 2 day split and training every third day. Our baby boy is due in 4 weeks!

    Monday, August 20, 2018
    Agile 8
    Deadlift 510x2x5
    Press 180x5x5
    BW 233.2

    Thursday, August 23, 2018
    Agile 8
    Squat (445x4, 460x2, 490x1)x2
    Bench 195x5, 230x5, 265x4*, 260x2x2, 275x2x2, 245x6, 230x8
    BW 232.4
    Notes: Good workout out in the garage. It was pretty hot out there. Bench moved well. I accidentally misloaded one set. I chalk it up to the heat. I cannot drink enough fluids lately.

    8-27-2018
    Deadlift 510x3x5
    Press 190x4x5

  2. #232
    Join Date
    Oct 2015
    Location
    San Antonio, Texas
    Posts
    432

    Default

    8-30-2018
    Squat 460x2x10
    Bench 260x4x5

    9-2-2018
    Deadlift 510x4x5
    Press 205x3x5

    9-5-2018
    Squat 345x5, 405x5, 490x3, 460x3, 490x3, 430x3, 460x3, 490x3
    Bench 195x5, 230x5, 260x8

    9-8-2018
    Deadlift 510x5x5
    Press 215x2x5

    9-11-2018
    Squat 345x5, 405x5, (460x5, 520x1)x3
    Bench 260x5x5

    9-14-2018
    Deadlift 510x6x5
    Press 220x2x5

    9-17-2018
    Squat 490x2x8
    Bench 195x8, 230x6, 245x5, 260x4, 275x3, 260x4, 245x5, 230x6, 195x12
    BW 234.7

    9-19-2018
    Deadlift 410x5, 465x5, 515x5x3
    Bench 210x5, 240x5, 265x5x3
    BW 236.3

    9-24-2018
    Squat 370x5, 420x5, 465x5x3
    Bench 215x5, 245x5, 270x5x3
    BW 233.8

    9-27-2018
    Deadlift 415x5, 470x5, 520x5x3
    Bench 220x5, 250x5, 275x5x3

    10-1-2018
    Squat 375x5, 425x5, 470x5x3
    Bench 225x5, 255x5, 280x5x3
    BW 233.9

    10-4-2018
    Deadlift 420x5, 475x5, 525x5x3
    Bench 230x5, 260x5, 285x5x3
    BW 233.8
    Last edited by Joseph Rodriguez; 10-08-2018 at 10:29 PM.

  3. #233
    Join Date
    Oct 2015
    Location
    San Antonio, Texas
    Posts
    432

    Default

    SSOC Test Workout
    10-8-2018
    Squat 455x5
    Press 205x5
    Deadlift 495x5
    Bench 275x5

  4. #234
    Join Date
    Oct 2015
    Location
    San Antonio, Texas
    Posts
    432

    Default Start of SSOC Club Membership Training

    10-10-2018
    Squat 425x5x3
    Bench 245x5x3
    Deadlift 465x5
    BW 232.6

    I have been playing around with the idea of joining SSOC for a long time. I have recently found that whenever I deviate from the SS way of training my strength training progress comes to an abrupt halt. My mind was made up to join when I saw that there was a new more affordable SSOC Club Membership option available shortly after the birth of my son. I just don't have the time and patience to figure out my programming at this time in my life. I also acknowledge that try as I might, it is impossible for me objectively evaluate my form when performing the lifts. I pitched the idea to my incredibly supportive wife and she insisted that I enroll in SSOC. I suspect that it was for 1 of 2 reasons: 1. She has seized the opportunity to have me shut up for the bargain price of $100 per month. 2. She is concerned that our son's first words will be squat, press, deadlift, fahves, or hip drive.

  5. #235
    Join Date
    Oct 2015
    Location
    San Antonio, Texas
    Posts
    432

    Default

    10-12-2018
    Squat 435x5x3
    Press 175x5x3
    Deadlift 475x5
    BW 234.1

  6. #236
    Join Date
    Aug 2017
    Location
    Chicago, IL
    Posts
    463

    Default

    You're in good hands. It's been fun to follow your progress on Instagram. Congrats on the son and good luck with training!

  7. #237
    Join Date
    Oct 2015
    Location
    San Antonio, Texas
    Posts
    432

    Default

    Thank you Alex! It is such a relief to have my training planned out for me. The emphasized focus on training with correct technique is not only going to help me to lift safe, but I really think that I am going to hit some big PRs.

    10-15-2018
    Squat 440x5x3
    Bench 255x5x3
    Deadlift 480x5
    BW 237.2

  8. #238
    Join Date
    Oct 2015
    Location
    San Antonio, Texas
    Posts
    432

    Default

    10-22-2018
    Squat 405x5x3
    Press 155x5x3
    Deadlift 445x5
    BW 229.9

    This was my first workout after being sick all last week. I had had to dress out in my bunker gear and take pictures with dozens of children at a fire safety outreach program last week and I guess one of the little ones got me sick. It's no big deal, it just goes to show that life provides your deloads. Now it's time to run that LP.

  9. #239
    Join Date
    Oct 2015
    Location
    San Antonio, Texas
    Posts
    432

    Default

    10-24-2018
    Squat 415x5x3
    Bench 235x5x3
    Deadlift 455x5
    BW 234.0

  10. #240
    Join Date
    Oct 2015
    Location
    San Antonio, Texas
    Posts
    432

    Default

    starting strength nutrition camp
    10-26-2018
    Squat 425x5x3
    Press 165x5x3
    Deadlift 465x5

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