starting strength gym
Page 5 of 5 FirstFirst ... 345
Results 41 to 50 of 50

Thread: My Come Back Log

  1. #41
    Join Date
    Jun 2014
    Location
    New Jersey
    Posts
    3,436

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Saturday 2/3 Day #2 Chest/Back

    Note:
    chest
    I am trying to hit the muscle with varying ways of stimulus. For flat bench I used the isolateral hammer bench doing breakdowns set. then moved to isolateral inclines using 5 minute cluster, 6 reps, 15 sec intraset rest. then cable flat chest flyes using Time under tension 30/60, finally to finish off the pecs, pushups 5 minute cluster, 8 reps, 15 sec rest.

    Back
    started with (3) sets of Time under tension 30/90 using 3 variants of pulls. first set wide grip pull ups, second set neutral grip, last set regular grip chins. My logic was to start with the weakest grip then strongest grip as I get move fatigued.
    then, Bent over rows - Breakdown sets, then chest supported T-Bar rows using 5 second eccentric 5 reps cluster sets 15 second set.

    felt good about how this worked out.


    saturday Day #2 back/chest sets reps WT notes
    chest ISOLATER HAMMER CHEST PRESS - BREAKDOWNS 5 5,5,5,15,30 140, 140,140,110,50 work up sets to a hard set of 5 than do breakdown sets
    ISO LATERAL HAMMER INCLINE PRESS 5 min cluster 5 40 15 sec intraset rest
    FLAT BENCH CABLE FLYES 5 MIN CLUSTER 6 25 15 sec intraset rest
    chest finisher PUSHUPS 5 MIN CLUSTER 8 15 sec intraset rest
    2/14 snatch grip deadlifts 4 6@7,6@8,6@9;4-6%drop 185,205, 225, 245,225x2sets
    back wide grip pull ups, chins, neutral grip chins 3 30/90 bw
    BB row - breakdowns 5 5,5,5,15,30 135,155,160, 135, 95 work up sets to a hard set of 5 than do breakdown sets
    chest supported T-Bar Rows - 5 sec eccentric 4 5 55 5 SEC ECCENTRIC

  2. #42
    Join Date
    Jun 2014
    Location
    New Jersey
    Posts
    3,436

    Default

    Sunday 2/4 Day #2 Shoulders/Traps/Triceps

    HAPPY SUNDAY

    Note:
    I finished shoulders with rear delt incline swings for 100 reps. the first set I did 30 reps so I took 30 second rest, second set I did 25 took 25 second rest, third did 20 took 20 second rest. 4th set did 15 took 15 sec rest, last set finished 100.

    Smith Machine Close grip press for triceps I did Breakdowns. I like doing a few heavish sets that getting good pump on back end.

    Feel sore in my traps and mid back from the snatch grip deadlifts yesterday. by far my favorite deadlift variant.


    sunday SHOULDERS/TRI/TRAPS DAY #2 SETS REPS WT
    SHOULDERS Braford Press 4 6 45,50,55,60
    rear delt flyes on pec deck 5 min cluster 6 100 15 sec intraset rest
    incline rear delt flyes 100 in few as possible 100 total reps 40 see nots
    traps bb shrugs 5 min cluster set 6 185 15 sec intraset rest
    triceps smith machine close grip bench - breakdowns sets 3 6,6,6,15,30 110,130,140,110,70 worked up to hard 6 than breakdowns
    Incline BB skull crushers 3 30/90 50
    across bench tri ext 3 30/90 50
    finisher LADDERED TRI EXTENSIONS CLUSTER SET 100+ BW see notes
    30 cardio

  3. #43
    Join Date
    Jun 2014
    Location
    New Jersey
    Posts
    3,436

    Default

    Sunday 3/11

    Note:
    I've been distracted and logged in in awhile. trying to restart things.
    Yesterday was Day #2 Shoulders/Traps/Triceps

    sunday SHOULDERS/TRI/TRAPS DAY #2 SETS REPS WT
    SHOULDERS lean away side laterals - breakdwons 3 5,15,30
    iso lateral ohp - breakdowns 3 3,6,12 2 partials + 1 Full = 1 rep
    pec deck rear delts - breakdowns 3 5,15,30 40
    incline rear delts swings as few as possible 100+ rest=reps
    traps work out #3
    ss farmers walk 3 30 sec 80
    T-3 RAISES 3 8
    1 arm bb shrugs 3 6 95
    suspended kettle bell iso holds shrugs- snatch grip 3 12
    face pulls 3 12 35
    triceps close grip bench - breakdowns 3 5,5,5,15,30 140x3,110,70
    skull crushers on incline bench 3 30/90 60,60,50
    french press - cable rope 3 30/90 40
    30 cardio

  4. #44
    Join Date
    Sep 2011
    Location
    Valley of the Sun
    Posts
    1,487

    Default

    Good to see you, Lou.

  5. #45
    Join Date
    Sep 2013
    Location
    Stockholm, Sweden
    Posts
    2,389

    Default

    Quote Originally Posted by Culican View Post
    Good to see you, Lou.
    I say the same, good to see you Lou.

  6. #46
    Join Date
    Jun 2014
    Location
    New Jersey
    Posts
    3,436

    Default

    Quote Originally Posted by 57bergstrm View Post
    I say the same, good to see you Lou.
    Quote Originally Posted by Culican View Post
    Good to see you, Lou.
    thank you both. I regret I am not as active as I used to be. since my days of powerlifting are probably behind me, BBing has become my focus.

    I thought I had a shot of competing in a PLing meet this spring but my legacy injuries just wont let me go heavy in my training. I just start breaking down. I did get my squat up to 365 @ bw of 155lbs and deadlift up to about 400, but my intercostal injury from 2 years ago got aggravated and I haven't squatted in 4 weeks.

    I do miss competing in Pling. My buds are pushing me to do a BBing show, I am considering doing it in October.

    In the meantime, I will keep working as hard as I can to get bigger.

  7. #47
    Join Date
    Jun 2014
    Location
    New Jersey
    Posts
    3,436

    Default

    3/13
    Day #1 Legs/Biceps
    Note:
    pretty pleased with todays trainng. felt like I hit my quads pretty hard.
    The 3 position/3 ct paused squats where done in a hack squat machine. 1/4 way down I paused for 3 ct, 1/2 down paused for 3 ct and then at the bottom paused 3 ct. this was murder especially doing them after the hip belt squats. then I went to smith machine bulgarian splits and then 3 sets of 30 reps on the leg press.

    the 35/90 are time under tension sets. rep for 35 seconds doing full range of motion for about 15 reps, then did partials for about 10 seconds and then a static hold for about 3 seconds. I love this type of arrangement becuase I know I am using every muscle fiber.


    TUESDAY legs/biceps day #1 sets reps WT notes
    legs leg curls - 3 ct. eccentric 5 min cluster 3 70 15 sec rest
    BANDED RDL - 5 sec eccentric 5 min cluster 6 135 20 sec rest.
    hip belt squats 5 15,12,10,8,6 100,125,150,175,185
    SQUAT - 3 POSITION - 3 CT PAUSE 4 6 270
    Smith machine SPLIT SQUATS 4 10 70
    leg press 3 30 180
    biceps MACHINE PREACHERS 3 35/90 50,45,40
    Spider curls straight bar 3 35/90 30
    ezbar drag curls 3 35/90 30
    ss standing calf raise 4 10 200
    seated calf raise 4 12 135
    cardio 25

  8. #48
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    780

    Default

    Hi Louis. Yes, injuries are the pits, and multiple injuries are multiple pits.

    There is nothing you can do to force recovery, just apply yourself gently to see what nature will do by-and-by.

    The bodybuilding contest is a good plan, and i am sure you will do well.

  9. #49
    Join Date
    Jun 2014
    Location
    New Jersey
    Posts
    3,436

    Default

    thanks John

    3/16
    day #2 legs/biceps

    Note:
    legs - started with hip belt squats. work my way up to 200lbs and did 3 sets at 200, then strip down to 150 and did 15, then strip down to 100 and did 30 reps. no rest during the breakdown sets. moved on the smith machine split squats. Then hack squats for 3 sets of 20. close foot position with heels touching, toes point out and heels off the platform oushing off the ball of my foot. then did leg press for 3 sets of 30. Kill my quads.

    moved on to lying leg curls for Time Under Tension 35/90 75lbs with a 3 second eccentric for 3 reps, 15 second rest another 3 reps...did this for 5 minutes.

    moved onto to biceps starting with chin ups, the did a superset of incline DB curls 3 continuous sets of 25, 20, 15 for 6 reps, controlled eccentric. rested 20 seconds then did another 3 sets of incline db curls 20,15,10, rest 20 seconds did another 3 sets 15,10,5. immediately after I did 1 set of 21's using a ezbar curls. that all equals 1 round. I did 4 rounds. brutal.

    friday legs/biceps/calf day #2 sets reps WT notes
    legs hip belt squats - heavy 8 then (2) breakdowns 5 8, 15, 30 200, 150, 100
    smith machine split squats 4 10 70 static hold last rep for 8 seconds
    hack squats 3 20 90
    leg press 3 30 180
    leg curls - 3 ct. eccentric 5 min cluster 3 75 15 sec intraset rest
    biceps
    chin ups 4 15,10,10,10
    ss x 4 incline DB curls 3 6 20,17.5,15
    ezbar curls 1 21's 30
    ss standing calf raise 4 10 180
    seated calf raise 4 12 135
    cardio 30

  10. #50
    Join Date
    Jan 2016
    Location
    Seaford NY
    Posts
    114

    Default

    starting strength coach development program
    Hi Lou. I always admire your persistence, and your will to work around any issues. I hope you do the BB show too. Are you still working with Sean and Martin?

Page 5 of 5 FirstFirst ... 345

Posting Permissions

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