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Thread: Meet Prep With Basic Barbell Training

  1. #281
    Join Date
    Jun 2020
    Posts
    383

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    • starting strength seminar december 2024
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    06-03
    Squat
    345x5x3

    Bench Press
    275x1
    262x5x3

    Chin-up
    3x13, 11, 10

    Back Extension
    22x10x3

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

    06-05
    Front Squat
    287x3x3

    Strict Press
    176x1
    167x4, 4, 3, 3, 3

    1" Deficit Deadlift
    410x5

    Barbell Curl
    101x6
    88x6x2

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

    06-07
    Squat
    355x5x3

    Bench Press
    278x1
    265x4x4

    Weighted Chin-up
    70x5x3

    Back Extension
    84x10x3

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

  2. #282
    Join Date
    Jun 2020
    Posts
    383

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    06-10
    Squat
    360x5x3

    Strict Press
    176x1
    169x3x5

    Power Clean
    198x3x5

    Barbell Curl
    97x6x3

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

    06-12
    Bench Press
    280x1
    267x3x5

    Chin-up
    3x14, 11, 10

    Overhead Squat
    158x3, 2, 3, 2, 3, 2

    Back Extension
    22x10x3

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

    06-14
    Squat
    370x5x3

    Strict Press
    178x1
    172x3x5

    1" Deficit Deadlift
    418x5

    Barbell Curl
    92x10
    101x7

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

  3. #283
    Join Date
    Jun 2020
    Posts
    383

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    06-17
    Bench Press
    282x1
    269x3x5

    Weighted Chin-up
    72x5x3

    Back Extension
    3x12

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

    06-19
    Front Squat
    290x3x3

    Strict Press
    180x1
    174x3x5

    Power Clean
    207x3x5

    Barbell Curl
    101x6x

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

    06-21
    Squat
    375x5x3

    Bench Press
    284x1
    271x3x5

    Chin-up
    3x14, 12, 10

    Back Extension
    3x12

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

  4. #284
    Join Date
    Jun 2020
    Posts
    383

    Default

    06-24
    Strict Press
    183x1
    176x3x5

    1" Deficit Deadlift
    440x1
    427x5

    Front Squat
    287x3x3

    Barbell Curl
    101x7x3
    88x9

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

    06-26
    Squat
    380x5x3

    Bench Press
    287x1
    273x2x4

    Lat-Pulldown
    135x8-10x3

    Back Extension
    22x10x3

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

    06-28
    Strict Press
    185x1
    178x3x5

    Power Clean
    213x3x5


    Overhead Squat
    163x3x5

    Barbell Curl
    101x5x3
    88x10

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

  5. #285
    Join Date
    Jun 2020
    Posts
    383

    Default

    07-01
    Squat
    383x5

    Bench Press
    287x1
    242x3x3

    Chin-up
    3x8

    Back Extension
    3x12

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

    07-03
    Strict Press
    187x1
    181x3x5

    1" Deficit Deadlift
    454x1
    432x5

    Front Squat
    287x3
    265x3x2

    Barbell Curl
    90x10
    99x7
    66x10

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

    07-05
    Squat
    383x5, 4

    Bench Press
    287x1
    242x5x3

    Chin-up
    3x10, 10, 8

    Back Extension
    22x10x3

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

    Caught a stomach bug last weekend, it was a weird week...

  6. #286
    Join Date
    Jun 2020
    Posts
    383

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    07-08
    Not-so-Strict Press
    190x1
    183x3x5

    Power Clean
    220x2x4

    Overhead Squat
    167x3x5

    Barbell Curl
    88x10
    101x9

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

    07-10
    Bench Press
    289x1
    250x5x3

    Chin-up
    3x8

    Squat
    388x5x3

    Back Extension
    22x10x3

    Bodyweight: 199.1
    ----------

    07-12
    Strict Press
    190x1
    155x3x5

    1" Deficit Deadlift
    458x1
    436x5

    Front Squat
    295x1
    273x3x3

    Cable Biceps and Triceps
    3x10 pump n' fluff

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

    I'm feeling better, despite the drop in bodyweight (my diet remains the same though...). Elbows are a bit sore since my last weighted chin-up, I'll make some changes for the press and bench programming.

  7. #287
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    882

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    are you able to keep progressing the load on DL with just one heavy set a week?

  8. #288
    Join Date
    Jun 2020
    Posts
    383

    Default

    07-15
    Squat
    395x5
    350x5x2

    Bench Press
    291x1
    255x3x3

    Pull-up
    3x8

    Back Extension
    22x10x3

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

    07-17
    Strict Press
    192x1
    158x5x3

    Power Clean
    220x1

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

    07-19
    Squat
    330x5x3

    Bench Press
    242x4x5

    Lat-Pulldown
    3x10

    Barbell Curl
    57x10x3

    Back Extension
    22x10x3

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

    Wednesday's workout was a new low for my elbows, but it's already starting to recover. I blame mostly the weighted chin-ups, and triceps shenanigans, specially the days I did the arm work at my building's gym, with fixed-collar bars.

  9. #289
    Join Date
    Jun 2020
    Posts
    383

    Default

    Quote Originally Posted by Cole Gorton View Post
    are you able to keep progressing the load on DL with just one heavy set a week?
    I'm actually pulling heavy once every 9-10 days, so the frequency is even lower. To be honest, my programming is all over the place lately, but deadlifts seem to be responding well to the increased work due to the 1" deficit and the top single (around 5% heavier than the set of faHve). I'll try 440x5 next Monday, it's about 20 lb lighter than my 5-rep PR, but now from a deficit, and truth be told, I'm quite chill about pulling 440 and over, which was not the case not long ago.

  10. #290
    Join Date
    Jun 2020
    Posts
    383

    Default

    starting strength coach development program
    07-22
    Squat
    345x5x3

    Press
    180x1
    163x3x3

    1" Deficit Deadlift
    463x1
    440x2

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

    07-24
    Front Squat
    295x3x3

    Bench Press
    242x5x3

    Lat Pulldown
    3x10

    Back Extension
    22x10x3

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

    07-26
    Squat
    350x5

    Press
    155x5x5

    Power Clean
    440x2x4

    Barbell Curl
    80x10x3

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

    My folks came to visit last weekend, I drank, ate out of the regular, slept poorly three nights in a row, no wonder Monday's workout was crap... Elbows are feeling almost a 100% now, hope to get my training back of track.

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