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Thread: Nikola Competes

  1. #21
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default 8-5-2

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Monday 2/6 - Bench
    Bench...............265x8x3
    Incline..............205x10; 195x10; 185x10
    Machine Fly.......245x18; 225x20+10+7
    Barbell Curl........115x12; 105x12; 95x12
    Cable Curl.........115x16+8+8

    Tuesday 2/7 - Deadlift
    Deadlift.............405x8x3
    SG Deadlift........375x7
    Leg Curl............360x13; 340x14+7+4
    Calf Machine......325x10,8,6. 3-3-3 tempo

    Thursday 2/9 - Press
    Press................157.5x8x3
    DB Press...........70x8; 65x9; 60x10
    Seated Lateral...30x10+7+6
    CG Bench..........285x1,2,3
    Pressdown.........130x8; 115x12; 100x12; 85x14

    Friday 2/10 - Squat
    Squat...............375x8x3
    HS Hack Press....200/s x8; 190/s x10,8
    Leg Ext.............205x10,8,6. 3-3-3 tempo
    Calf Machine......325x12,10,8. 3-3-3 tempo

    Saturday 2/11 - Back Day
    Hang BB Row......275x10; 225x12; 185x18
    DB Row.............140x10; 100x16
    HS High Row......3pps x14; 3pps x10,8,6
    Face Pull...........72.5x18+12+10

  2. #22
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default 8-5-2

    Monday 2/13 - Bench
    Bench...............300x5,5,4
    Inc DB Bench.....80x10; 75x11; 70x11
    HS Decline.........4.5pps x10; 3.5pps x16+7+4
    Inc DB Curl........50x12; 45x12; 45x10
    Barbell Curl........90x12+8+6

    Tuesday 2/14 - Deadlift
    Deadlift.............450x5x3
    TnG Deadlift.......375x8
    Leg Curl............360x14; 340x15+8+4
    Calf Machine......345x10,8,6. 3-3-3 tempo

    Thursday 2/16 - Press
    Press................177.5x5x3
    Seated Press.....135x12; 125x12; 115x12
    Machine Lateral..258x16; 238x16+10+10
    CG Bench..........235x10,9,9
    OH Cable Ext......100x9; 85x12; 70x14; 55x20

    Friday 2/17 - Squat
    Squat...............430x5x3
    HB Pause Squat..325x7
    Leg Ext.............225x10,8,6. 3-3-3 tempo. 345x16,12,10
    Calf Machine......345x12,10,8. 3-3-3 tempo

    Skipped back day. Low back is feeling fatigued.

  3. #23
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default 8-5-2

    Monday 2/20 - Bench
    Bench...............325x2x3
    HS Incline..........3.5pps x6; 3pps x10; 2.5pps x12
    HS Dip..............170/s x13; 145/s x16+6+5
    Cable Curl..........175x16; 160x12; 145x10
    Machine Curl......245x12+7+5

    Tuesday 2/21 - Deadlift
    Deadlift.............505x2x3
    Back Ext...........62x14x3
    Leg Curl............260x10,8,6. 3-3-3 tempo
    Calf Machine......345x14,12,10. 3-3-3 tempo

    Thursday 2/23 - Press
    Press................192.5x2x3
    Machine Press....258x10; 238x12; 218x11
    Lateral Raise......40x10x3
    CG Bench..........240x10,9,7
    Rolling DB Ext.....55x12; 50x12; 45x12; 40x14

    Friday 2/24 - Squat
    Squat...............470x2x3
    HS Leg Press.....300/s x20,20,15
    Leg Ext.............245x10,8,6 (tempo); 345x12+8+7
    Leg Press Calf....200/s x20+12+10

    Saturday 2/25 - Back Day
    Hang BB Row......285x12; 235x14; 195x20
    DB Row.............140x12; 100x18
    HS High Row......3.5pps x12; 3pps x14+8+7
    Face Pull...........80x20+12+10

    Great doubles week. Hit all the PRs and feeling pretty good.

  4. #24
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default 8-5-2

    Monday 2/27 - Bench
    Bench...............267.5x8x3
    Incline..............225x5; 205x8; 185x11
    Machine Fly.......265x15; 245x16+7+5
    Barbell Curl........120x10; 110x10; 100x10
    Cable Curl.........130x16+10+6

    Tuesday 2/28 - Deadlift
    Deadlift.............410x8x3
    SG Deadlift........375x8
    Leg Curl............260x12,10,8. 1-3-3 tempo
    Calf Machine......345x16,12,10. 1-3-3 tempo

    Thursday 3/2 - Press
    Press................160x8x3
    DB Press...........70x9; 65x9; 60x12
    Seated Lateral...30x12+8+6
    CG Bench..........245x8x3
    Pressdown.........130x8; 115x13; 100x14,12

    Friday 3/3 - Squat
    Squat...............380x8x3
    HS Hack Press....200/s x10x3
    Leg Ext.............245x12+6+5. 1-3-3 tempo
    Leg Press Calf....380x18+12+10. 1-3-3 tempo

    Skipped back day for low back fatigue.

  5. #25
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default 8-5-2

    Monday 3/6 - Bench
    Bench...............300x5x3
    Inc DB Bench.....80x11; 75x11; 70x10
    HS Decline.........4.5pps x12; 4pps x12+7+4
    Inc DB Curl........55x8; 50x12; 45x12
    Barbell Curl........90x14+8+6

    Tuesday 3/7 - Deadlift
    Deadlift.............455x5x3
    TnG Deadlift.......375x9
    Leg Curl............280x12+6+4. 1-3-3 tempo
    Calf Machine......345x17+10+8. 1-3-3 tempo

    Thursday 3/9 - Press
    Press................180x5x3
    Seated Press.....140x12; 130x12; 120x12
    Machine Lateral..278x16; 258x16+10+8
    CG Bench..........250x7,7,8
    OH Cable Ext......100x12,9; 85x13; 70x16

    Friday 3/10 - Squat
    Squat...............440x5x3 <-- was supposed to be 435; misloaded asymmetric 440.
    HB Pause Squat..325x8
    Leg Ext.............245x14+7+4. 1-3-3 tempo
    Leg Press Calf....225/s x30+16+12

  6. #26
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default 8-5-2

    Monday 3/13 - Bench
    Bench...............327.5x2x3
    HS Incline..........3.5pps x7; 3pps x11; 3pps x9
    HS Dip..............190/s x8; 145/s x20+8+6
    Cable Curl..........190x12; 175x12; 160x10
    Machine Curl......245x14+8+5

    Tuesday 3/14 - Deadlift
    Deadlift.............515x2x3
    Back Ext...........70x12x3
    Leg Curl............280x14+7+4. 1-3-3 tempo
    Calf Machine......345x20+10+8. 1-3-3 tempo
    HS Row.............145/s x16; 125/s x16+8+6
    HS Rear Delt.......100/s x16+10+8

    Thursday 3/16 - Press
    Press................195x2x3
    Machine Press....278x10; 258x12; 238x10
    Lateral Raise......45x8x3
    CG Bench..........255x7,7,8
    Rolling DB Ext.....60x10; 55x10; 50x12; 45x14

    Friday 3/17 - Squat
    Squat...............475x2x3
    HS Leg Press.....345/s x16x3
    Leg Ext.............265x12+7+5. 1-3-3 tempo
    Leg Press Calf....300/s x26+14+12
    Machine Pulldown.265x14+8+6
    Face Pull............100x20+14+10

    Time for a deload week. Spreading back work between deadlift and squat day now. Difficult to get in the gym five days a week.

  7. #27
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default Deload Week

    Tuesday 3/21
    Squat...............380x5
    Bench...............270x5
    Back Ext............BWx12x3

    Friday 3/24
    Squat...............440x2
    Press................185x3

    Keeping intensity exactly the same and dropping tonnage.

  8. #28
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default 8-5-2

    Monday 3/27 - Bench
    Bench...............270x8x3
    Incline..............225x5; 205x8; 185x9
    Machine Fly.......285x15; 265x16+5+4

    Tuesday 3/28 - Deadlift
    Deadlift.............415x8x3
    SG Deadlift........385x6

    Thursday 3/30 - Press
    Press................162.5x8,8,7
    DB Press...........70x9; 65x8,6
    Seated Lateral...35x12+6+5
    CG Bench..........260x6x3
    Pressdown.........130x10; 115x14,10; 100x13

    Friday 3/31 - Squat
    Squat...............385x8x3
    HS Hack Press....200/s x12x3
    Leg Ext.............265x14+7+5. 1-3-3 tempo
    Leg Press Calf....345/s x30+16+14
    Chin Up.............BWx11,6
    Prone Pulldown...200x8, 180x10

  9. #29
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default 8-5-2

    Monday 4/3 - Bench
    Bench...............302.5x5,5,4
    Inc DB Bench.....85x8; 80x8; 75x7
    HS Decline.........5pps x6; 4pps x14+8+4
    Inc DB Curl........55x12,8; 50x10
    Barbell Curl........95x12+7+5

    Tuesday 4/4 - Deadlift
    Deadlift.............460x5x3
    TnG Deadlift.......385x8
    Leg Curl............280x15+8+4. 1-3-3 tempo
    Calf Machine......345x22+16+12
    T-Bar Row.........4pl x6; 3pl x10+5+4
    DB Rear Delt......60x14+8+6

    Thursday 4/6 - Press
    Press................182.5x5x3
    Seated Press.....145x10; 135x8; 125x10
    Machine Lateral..298x16+10+8
    CG Bench..........265x6x3
    OH Cable Ext......115x8; 100x10; 85x14,10

    Friday 4/7 - Squat
    Squat...............445x5x3
    HB Pause Squat..335x6
    Leg Ext.............285x14+7+5. 1-3-3 tempo
    Leg Press Calf....400/s x35+20+14
    Pull Up..............BWx8,6
    Supine Pulldown.205x10; 185x12

  10. #30
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default 8-5-2

    starting strength coach development program
    Monday 4/10 - Bench
    Bench...............330x2x3
    HS Incline..........3.5pps x8; 3pps x10,9
    HS Dip..............190/s x9; 170/s x14+8+5
    Cable Curl..........190x14,10; 175x10
    Machine Curl......265x12+8+6

    Tuesday 4/11 - Deadlift
    Deadlift.............525x2x3
    Back Ext...........80x12x3
    Leg Curl............300x12+6+4. 1-3-3 tempo
    Calf Machine......345x26+14+12
    HS Row.............190/s x12; 145/s x14+10+8
    HS Rear Delt.......125/s x14+8+6

    Thursday 4/13 - Press
    Press................197.5x2x3
    Machine Press....298x8; 278x10; 258x9
    Lateral Raise......45x10x3
    CG Bench..........270x6x3
    Rolling DB Ext.....65x8; 60x10; 55x12; 50x14

    Friday 4/14 - Squat
    Squat...............480x2,1
    HS Leg Press.....400/s x14x3

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