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Thread: Meet Prep With Basic Barbell Training

  1. #261
    Join Date
    Jun 2020
    Posts
    340

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    01-15
    Squat
    352x5x3

    Press
    174x3
    178x3
    183x3

    Pin Press
    176x4

    Deadlift
    445x4
    445x1

    Barbell Curl
    88x8x3

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

    01-17
    Front Squat
    265x3x3

    Bench Press
    253x5x3

    Weighted Chin-up
    66x5

    Back Extension
    123x10

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

    01-19
    Squat
    365x5x3

    Press
    174x5x3

    Power Clean
    207x2x4

    Barbell Curl
    90x8x3

    LTE
    88x10
    105x8

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

  2. #262
    Join Date
    Jun 2020
    Posts
    340

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    01-22
    Squat
    380x5x3

    Bench Press
    265x1

    Lat Pulldown
    135x10x3

    Back Extension
    5x10

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

    01-24
    Front Squat
    277x3x3

    Press
    172x5x3

    Deadlift
    450x5

    Barbell Curl
    80x10

    Bodyweight: 202.0
    ----------

    01-26
    Squat
    392x5

    Bench Press
    242x5

    Lat Pulldown
    138x10x3

    LTE
    88x10x2

    Back Extension
    110x10

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

    Aaaaaaand my right pec cramped again... This time I blame it on my old mattress. My back/right shoulder was probably a little off during what was supposed to be the first of three ascending triples. Nothing serious, but it still bothered me during Wednesday's workout. By Friday I was able to do 5's up to 242 without much discomfort, but decided not to push it. I believe when the next bench-priority week comes I'll be able to train as normal again.

    About some of the ancillary work: I'm normally do 5 ascending sets of 10 and write down the load of the last set.

  3. #263
    Join Date
    Jun 2020
    Posts
    340

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    01-29
    Squat
    392x5x3

    Press
    176x3
    180x3
    185x3

    Pin Press
    176x5

    Power Clean
    209x2x4

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

    01-31
    Front Squat
    287x3x3

    Bench Press
    247x5
    250x3
    220x6

    Lat Pulldown
    150x10

    Back Extension
    3x10

    Bodyweight: -
    ----------

    02-02
    Squat
    395x5

    Press
    176x5x3

    Deadlift
    454x3
    454x2

    Barbell Curl
    80x10

    Bodyweight: -
    ----------

    I won't count it as such, but 392x5x3 is sort of a sleeveless-volume-squat-PR. Right pec and back are almost 100%, noticed that my shoulders are uneven when I do curls, it may have something to do with it.

    Fatigue was setting in by the end of the week and I couldn't finish my deadlift set. Next time I'll come back with a vengeance. Also, my scale ran out of battery and I didn't record my bodyweight on days 2 and 3, but it's probably fluctuating around 200-201.

  4. #264
    Join Date
    Jun 2020
    Posts
    340

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    02-05
    Squat
    400x3x3

    Bench Press
    238x5
    250x1

    Chin-up
    3x5

    Dumbbell Press
    50x5x3

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

    02-07
    Overhead Squat
    135x3x5

    Press
    145x5
    150x5
    152x5

    Power Clean
    211x2x4

    Barbell Curl
    80x6x3

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

    02-09
    Squat
    405x3

    Dips
    5x5

    Chin-up
    5x5

    Lat Pulldown
    150x10
    143x10
    138x10

    Back Extension
    22x10x5

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

    I'm sorting out my back/pec issues...

  5. #265
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    Jun 2020
    Posts
    340

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    02-12
    Squat
    350x5x3

    Press
    176x3
    183x3
    187x3

    Pin Press
    180x5

    Deadlift
    456x3
    456x2

    Barbell Curl
    80x8x3

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

    02-14
    Front Squat
    295x3x3

    Bench Press
    5's up to 220x5

    Dips
    5x6

    Chin-up
    5x6

    Back Extension
    44x10x3

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

    02-16
    Press
    178x4, 4, 4, 3

    Power Clean
    214x2x4

    Squat
    370x5

    Barbell Curl
    84x8x3

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

    Interesting week this one. Right pec doesn't bother anymore, but the knot on my upper back is still there, showing signs of improvement though.

    Weighed a new bodyweight record of 204 lb on Thursday, body composition is still good (probably around the 15% mark, I had it tested back in November and measured at about 14% weighing around 198 lb).

    I've been thinking about my programming, I'm still using the Phase III LP "split" as a template, but I may have to make some additional changes soon. I'm trying not to rely on any fixed structure and wave loads and volume based on what has worked in the past, focusing on making the most out of each set and recover well. I think I'll try one more deadlift set of five before reintroducing haltings and block pulls, this time not during a heat wave I hope.
    Last edited by ReconquistaBarbell; 02-23-2024 at 06:24 PM.

  6. #266
    Join Date
    Jun 2020
    Posts
    340

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    02-19
    Bench Press
    5's up to 230

    Weighted Dips
    1x5
    22x5
    33x5
    44x5
    55x4+1

    Chin-up
    4x8, 8, 7, 7

    Squat
    370x5x3

    Back Extension
    57x10x3

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

    02-21
    Strict Press
    154x5x3

    Deadlift
    470x1
    458x4+1

    Overhead Squat
    140x3x5

    Barbell Curl
    88x8x3

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

    02-23
    Bench Press
    5's up to 233

    Dips
    5x7

    Weighted Chin-up
    1x5
    22x5
    33x5
    44x5
    55x5

    Squat
    383x5

    Back Extension
    66x10x3

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

    I'm feeling confident doing the bench press again, back feels almost 100%. I had to rest-pause the fifth rep of the heavy deadlift set, not ideal but I'm actually satisfied with my performance. I'll include block pulls and haltings on the rotation from now on and it should be just fine.

  7. #267
    Join Date
    Jun 2020
    Posts
    340

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    02-26
    Press
    180x3
    185x3
    190x3

    Pin Press
    185x5

    Power Clean
    216x2x4

    Squat
    383x3x3

    Barbell Curl
    90x8

    Bodyweight: 203.5
    ----------

    02-28
    Bench Press
    5's up to 238x5

    Dips
    1x5
    22x5
    33x5
    44x5
    55x7

    Chin-up
    4x8, 8, 8, 7

    Front Squat
    300x3x3

    Back Extension
    70x10x3

    Bodyweight: 204.4
    ----------

    03-01
    Press
    178x3x5

    Squat
    395x5

    Block Pull
    485x1
    463x5

    Barbell Curl
    90x8x3

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

  8. #268
    Join Date
    Jun 2020
    Posts
    340

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    03-04
    Bench Press
    5's up to 242

    Dips
    5x8, 8, 8, 7, 7

    Weighted Chin-up
    1x5
    22x5
    33x5
    44x5
    55x5

    Squat
    395x5x3

    Back Extension
    3x10

    Bodyweight: 203.5
    ----------

    03-06
    Strict Press
    156x5x3

    Power Clean
    218x2x4

    Overhead Squat
    145x3x5

    Barbell Curl
    92x8x3

    Bodyweight: 203.3
    ----------

    03-08
    Bench Press
    5's up to 247

    Weighted Dips
    1x5
    22x5
    44x5
    55x5
    66x5

    Chin-up
    4x9, 9, 8, 7

    Squat
    405x5

    Back Extension
    75x10x3

    Bodyweight: 203.7
    ----------

  9. #269
    Join Date
    Jun 2020
    Posts
    340

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    03-11
    Press
    183x3
    187x3
    192x3

    Pin Press
    190x5

    Squat
    350x0

    Halting Deadlift
    440x1
    395x8

    Barbell Curl
    95x5

    Bodyweight: 203.0
    ----------

    03-13
    Bench Press
    5's up to 250x5

    Dips
    5x8

    Chin-up
    1x5
    22x5
    33x5
    44x5
    55x5

    Front Squat
    304x3x3

    Back Extension
    22x10x3

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

    03-15
    Press
    180x3x5

    Power Clean
    220x2x4

    Squat
    410x3

    Barbell Curl
    95x8, 8, 7

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

    This was a weird week. Started with a back tweak, now on my left side on the lat area, felt like a meatball. Couldn't squat for sh*t, but still managed my first real PR in a long time on the press. By Friday it was gone, squated just fine and did volume work on cleans with two communist iron plates for the first time!

  10. #270
    Join Date
    Jun 2020
    Posts
    340

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    starting strength coach development program
    03-18
    Bench Press
    5's up to 255

    Chin-up
    4x10, 9, 8, 7

    Weighted Dips
    1x5
    22x5
    44x5
    60x5
    70x5

    Squat
    360x5x3

    Back Extension
    3x10

    Bodyweight: 203.7
    ----------

    03-20
    Strict Press
    158x5x3

    Deadlift
    485x1
    463x5

    Overhead Squat
    135x3x5

    Barbell Curl
    95x8x3

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

    03-22
    Bench Press
    5's up to 250
    260x3
    200x8

    Weighted Chin-up
    1x5
    22x5
    33x5
    48x5
    60x5

    Dips
    4x12, 10, 8, 9

    Squat
    375x3
    350x3x2

    Back Extension
    3x10

    Bodyweight: 203.5
    ----------

    Previous 5RM on the deadlift was 458x5 on a deadlift bar with mixed grip (holding the bar on the base of the fingers), this time around was 463x5 on a regular stiff bar (no excessive whip) and with straps (bar on the palm of the hands, so the range of motion was a little bit longer). I was beat up for the rest of the week though.

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