Meet Prep With Basic Barbell Training Meet Prep With Basic Barbell Training - Page 20

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Thread: Meet Prep With Basic Barbell Training

  1. #191
    Join Date
    Jun 2020
    Posts
    320

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    • starting strength seminar december 2023
    • starting strength seminar february 2024
    • starting strength seminar april 2024
    12-12
    Squat
    350x5x3

    Press
    187x5
    183x5x2


    Rack Pull
    496x3
    440x3

    Barbell Curl
    66x10x3

    Bodyweight: 200.6
    ----------

    12-14
    Overhead Squat
    167x3x5


    Close-Grip Bench Press
    175x10, 8, 7

    Chin-up
    62x5x3

    Read delt. raise + calf raise + back extension
    3x10-15

    Bodyweight: 200.8
    ----------

    12-16
    Squat
    420x1
    395x5

    Pin Press
    190x5x2


    Power Clean
    202x3x3

    LTE
    123x6
    110x10, 6

    Bodyweight: 200.4
    ----------

  2. #192
    Join Date
    Jun 2020
    Posts
    320

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    12-18
    Squat
    350x3

    Press
    155x3

    Deadlift
    395x3

    Close-Grip Bench Press
    220x3x2

    Bodyweight: 200.2
    ----------

    12-21
    Squat
    350x5

    Press
    155x5x3

    Deadlift
    395x5

    Chin-up
    3x10

    Bodyweight: 200.6
    ----------

    12-23
    No training

    Bodyweight: 201.3
    ----------

    12-26
    Bench Press
    220x5x3

    Squat
    310x5x3

    Bodyweight: 202.2
    ----------

    12-28
    Press
    155x5x3

    Deadlift
    310x5x2

    Chin-up
    1x10

    Back Extension + Calf Raise
    1x10

    Bodyweight: 202.4
    ----------

    12-30
    Bench Press
    220x5x4

    Squat
    330x5

    Barbell Curl + LTE + 90 Bench Sit-up
    1x10

    Bodyweight: 201.9
    ----------

    After what seemed like a brush with overtraining, I'm getting back on track. In this last few weeks I tweaked my right pec again, my left deltoid started cramping, and something happened in my right hip area that caused sciatica-like pain/discomfort. I'm feeling better overall, but will take things slowly.

    My plan is to fit my current training program in a pyramid-like planning, something like the program known out on the interwebs as "madcow advanced", or the first program on the advanced chapter of PPST. It'll actually be just a better organized version of what I'm already doing, or at least that's what I'm hoping for.

    I'm doing a "mini-run" of the program just to get some conditioning back without any substantial fatigue.

    Happy new year to everyone, best wishes!

  3. #193
    Join Date
    Jun 2020
    Posts
    320

    Default

    01-02
    Squat
    310x5x5

    Bench Press
    242x5

    Close-Grip Bench Press
    135x10

    Power Clean
    175x3

    90 Bench Sit-up
    2x10

    Bodyweight: 202.8
    ----------

    01-04
    Squat
    265x5x2

    Press
    155x5x5

    Deadlift
    350x5x2

    Chin-up
    3x10

    Back Extension + Calf Raise
    3x10

    Bodyweight: 202.6
    ----------

    01-06
    Squat
    330x5

    Bench Press
    220x5x5

    Power Clean
    175x3x3

    Barbell Curl + LTE + 90 Bench Sit-up
    3x10

    Bodyweight: 201.3
    ----------

  4. #194
    Join Date
    Jun 2020
    Posts
    320

    Default

    01-09
    Squat
    330x3x3

    Bench Press
    250x5

    Close-Grip Bench Press
    155x10

    Power Clean
    198x3

    Chin-up
    3x12, 10, 10

    90 Bench Sit-up
    3x10

    Bodyweight: 202.6
    ----------

    01-11
    Squat
    287x3x2

    Press
    167x3x3

    Deadlift
    395x3x2

    Back Extension + Calf Raise + Rear Delt. Raise
    3x10

    Bodyweight: 201.5
    ----------

    01-13
    Squat
    350x3

    Bench Press
    242x3x3

    Power Clean
    190x3x3

    Dips
    1x10

    Barbell Curl + LTE + 90 Bench Sit-up
    3x10

    Bodyweight: 200.4
    ----------

  5. #195
    Join Date
    Jun 2020
    Posts
    320

    Default

    01-16
    Squat
    330x5x5

    Bench Press
    242x5
    255x1

    Close-Grip Bench Press
    167x10

    Power Clean
    202x3

    Chin-up
    3x13, 11, 10

    90 Bench Sit-up
    3x10-12

    Bodyweight: 201.1
    ----------

    01-18
    Squat
    287x5x2

    Press
    158x5x5

    Deadlift
    395x5x2
    418x1

    Back Extension + Calf Raise + Rear Delt. Raise
    3x10-12

    Bodyweight: 200.4
    ----------

    01-20
    Squat
    350x5
    375x1

    Bench Press
    230x5x5

    Power Clean
    190x3x3

    Dips
    2x10

    Barbell Curl + LTE + 90 Bench Sit-up
    3x8-12

    Bodyweight: 200.0
    ----------

  6. #196
    Join Date
    Jun 2020
    Posts
    320

    Default

    01-23
    Squat
    350x5x5

    Bench Press
    247x5
    260x1

    Close-Grip Bench Press
    175x10

    Power Clean
    207x3

    Chin-up
    3x14, 11, 10

    90 Bench Sit-up
    3x10-12

    Bodyweight: 200.6
    ----------

    01-25
    Squat
    295x5x2

    Press
    163x5x5

    Deadlift
    418x5x2

    440x1

    Back Extension + Calf Raise + Rear Delt. Raise
    3x10-15

    Bodyweight: 201.1
    ----------

    01-27
    Squat
    375x5
    395x1

    Bench Press
    233x5x5

    Power Clean
    195x3x3

    Dips
    3x10

    Barbell Curl + LTE + 90 Bench Sit-up
    3x6-15

    Bodyweight: 200.0
    ----------

  7. #197
    Join Date
    Jun 2020
    Posts
    320

    Default

    01-30
    Squat
    370x5x5


    Bench Press
    250x3 + 1 + 1
    265x1

    Close-Grip Bench Press
    185x10

    Power Clean
    210x2

    Chin-up
    3x14, 12, 10

    90 Bench Sit-up
    3x10-12

    Bodyweight: 201.5
    ----------

    02-01
    Squat
    300x5x2

    Press
    167x5
    155x5x4

    Deadlift
    427x5
    385x5
    450x1

    Back Extension + Calf Raise + Rear Delt. Raise
    3x10-15

    Bodyweight: 201.3
    ----------

    02-03
    Squat
    388x5
    418x1

    Bench Press
    238x5x5

    Power Clean
    198x3x3

    Dips
    1x10
    22x10
    44x6

    Barbell Curl + LTE + 90 Bench Sit-up
    3x6-15

    Bodyweight: 200.6
    ----------

  8. #198
    Join Date
    Jun 2020
    Posts
    320

    Default

    02-06
    Squat
    330x3x3

    Bench Press
    253x3x2
    265x1

    Close-Grip Bench Press
    190x9

    Power Clean
    210x2

    Chin-up
    3x10

    Bodyweight: 201.7
    ----------

    02-08
    Press
    167x3x3

    Deadlift
    440x3x2
    460x1

    Bodyweight: 201.1
    ----------

    02-10
    Squat
    395x3
    418x1

    Bench Press
    242x3x3

    Power Clean
    202x2x4

    Dips
    44x10,8,6

    Bodyweight: 201.1
    ----------

  9. #199
    Join Date
    Jun 2020
    Posts
    320

    Default

    02-13
    Squat
    375x3x3

    Bench Press
    255x3
    265x1

    Power Clean
    212x2


    Chin-up
    3x10

    Bodyweight: 202.4
    ----------

    02-15
    Press
    172x3x3
    180x1

    Deadlift
    450x3
    430x3
    475x1

    Back Extension
    3x10

    Bodyweight: 200.6
    ----------

    02-17
    Squat
    407x3
    430x1

    Bench Press
    247x3x3

    Power Clean
    185x2x3

    Dips
    3x10

    Bodyweight: 199.3
    ----------

  10. #200
    Join Date
    Jun 2020
    Posts
    320

    Default

    starting strength coach development program
    02-20
    Squat
    395x3x3

    Bench Press
    260x3
    273x1

    Power Clean
    216x2


    Chin-up
    3x10

    Bodyweight: 200.2
    ----------

    02-22
    Press
    175x3x3
    185x1

    Deadlift
    463x3

    485x1
    440x3

    Back Extension
    3x10

    Bodyweight: 199.7
    ----------

    02-24
    Squat
    350x3
    375x1

    Bench Press
    250x3x3

    Power Clean
    190x2x4

    Dips + Barbell Curl
    3x10

    Bodyweight: 200.0
    ----------

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