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Thread: Meet Prep With Basic Barbell Training

  1. #11
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    Jun 2020
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    • starting strength seminar april 2021
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    Week 4/10 - 01/16 - Volume day

    Bodyweight fasted:198.6

    Squat
    325x5x5

    Bench press
    245x5x5

    Deadlift
    423x5


    Barbell curll
    57x10x3

    Hit a new deadlift PR today (192 kg). Previous PR was 190 kg (418 lbs), done in a four-day split as the first lift of the day, around the same bodyweight.
    Last edited by ReconquistaBarbell; 01-20-2021 at 12:17 PM.

  2. #12
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    Jun 2020
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    01/18 - Light day

    Bodyweight fasted: 198.8

    Front squat
    250x3x3

    Press
    163x5x4


    Chin-up
    3x14, 11, 10

    Back ext.
    30x10x3

    Sit-up, hips 90
    30x10x3

    My best 5x5 press is 161, a couple of weeks back I did 163x5x3. Since I was short in time today I settled for one more set than last time. Sort of a volume PR.
    Last edited by ReconquistaBarbell; 01-20-2021 at 12:17 PM.

  3. #13
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    Jun 2020
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    01/20 - Intensity day, part 1

    Bodyweight fasted: 197.5

    Squat
    380x1x2
    360x5

    Bench press
    280x1x2
    262x5

    Power clean
    185x3x5

    Got a new SS style-bench press 5RM today. I'm starting to feel the effects of the cut and I'm a little under the goal weight. I'll up my calories a little bit and try to stabilize around 198 (technically the weight class is 198.4, since I can weight up to 90 kg).
    Last edited by ReconquistaBarbell; 01-20-2021 at 12:50 PM.

  4. #14
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    Jun 2020
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    01/21 - Intensity day, part 2

    Bodyweight fasted: 198

    Press
    180x1x7

    Close grip bench press
    215x5x3

    Weighted chin-up
    25x5x3

    Splitting intensity day has been very productive. I don't have to train for 2h+ and there's enough gas for a productive second chin-up workout.
    Last edited by ReconquistaBarbell; 01-21-2021 at 11:47 AM.

  5. #15
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    Jun 2020
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    Week 5/10 - 01/24 - Volume day

    Bodyweight fasted: 197.5

    Squat
    335x5x5

    Bench press
    250x5x3

    Wide grip bench press
    250x5x2

    Block pull
    430x5

    Barbell curll
    60x10x3

    Had to take an extra rest day, mostly due to work and poor sleep. Squats felt surprisingly light, bench was very heavy, had to widen my grip to complete the assigned sets and reps. Since I got my deadlift PR, I switched to block pulls in order to keep increasing the load while allowing for recovery. The blocks in my gym put the bar about one inch bellow my tibial tuberosity, but it's enough to take almost all the initial knee extension drive out of the movement, just where I tend to fail my deadlifts, which in my experience makes for a very efficient indicator of deadlift strength.
    Last edited by ReconquistaBarbell; 01-24-2021 at 03:01 PM.

  6. #16
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    Jun 2020
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    01/28 - Light day

    Bodyweight fasted: 197.3

    Front squat
    260x3x3

    Press
    163x4x3

    Chin-up
    3x10, 10, 8

    I'm having some work and sleep (work related) issues this week, had to postpone my workout and was felling like shit when I got to do it. I'll have a couple of double shits next week as well, lets see what happens... I'll try to stick to the plan as well as I can.

  7. #17
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    Jun 2020
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    112

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    01/30 - Intensity (?) day

    Bodyweight fasted: 198

    Bench press
    280x1
    265x2x3

    Close Grip bench press
    220x5x3

    Squat
    375x1
    310x5

    Power clean
    200x1x2
    175x3

    My energy levels are still low, everything feels heavy and after the first lift I have no energy left...
    Last edited by ReconquistaBarbell; 02-01-2021 at 09:20 AM.

  8. #18
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    Jun 2020
    Posts
    112

    Default 02/01 - Volume day, part 1

    Squat
    345x5x3

    Block pull
    440x5

    Bodyweight fasted: 198.4

    Starting to feel good again. Decided to split volume day in two since I'm still sore from saturday's bench press, this gave me some ideas that might come in handy in the future. I'll have three double shifts this week, lets see if I can keep up...

  9. #19
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    Jun 2020
    Posts
    112

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    02/02 - Volume day, part 2

    Bench press
    252x5x3

    Wide grip bench press
    252x5x2

    Barbell curl
    62x10x3

    Bodyweight fasted: 197.5

  10. #20
    Join Date
    Jun 2020
    Posts
    112

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    starting strength coach development program
    02/05 - Light + Intensity day, part 1

    Squat
    400x1x2
    365x5

    Pin squat
    265x5x2

    Bodyweight fasted: 196.6

    One more workout before I get back to my regular routine.

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