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Thread: Nikola Competes

  1. #61
    Join Date
    Jun 2023
    Posts
    105

    Default

    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    How tall are you?

  2. #62
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default

    Quote Originally Posted by Yurkunas View Post
    How tall are you?
    6'0". Started the cut at 260.

  3. #63
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default Split LP

    Monday 1/1 - Upper
    Bench..............265x5x3
    Press...............155x5x3
    Lever Decline....70/s x12; 80/s x12+8+5

    Tuesday 1/2 - Lower
    Squat...............345x5x3
    Deadlift.............385x5
    Chin Up.............+15x8; BWx10

    Thursday 1/4 - Upper
    Bench..............270x5x3
    Press...............157.5x5x3
    Lever OHP.........55/s x10; 45/s x12+6+4

    Friday 1/5 - Lower
    Squat...............350x5x3
    Deadlift.............405x5
    Chin Up.............+25x5x3

    The idea here is to get back into harder, somewhat higher volume training as I gain weight. I reset my squat and deadlift by a lot to resolve some back pain and get in some technical practice. I'm also experimenting with the lever arms on my rack.

  4. #64
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default Split LP

    Monday 1/8 - Upper
    Bench..............275x5x3
    Press...............160x4,5,5,1
    Lever Incline.....70/s x8; 60/s x10+6+4

    Tuesday 1/9 - Lower
    Squat...............355x5x3
    Deadlift.............425x5
    Chin Up.............+30x5x3

    Thursday 1/11 - Upper
    Bench..............280x5x3
    Press...............162.5x5x3
    Swiss Bar Incline.180x4; 150x8

    Friday 1/12 - Lower
    Squat...............365x5x3
    Deadlift.............435x5
    Chin Up.............+35x5x3

  5. #65
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default Split LP

    Monday 1/15 - Upper
    Bench..............285x5x3
    Press...............165x5,4,4,2
    Swiss Bar Incline.180x4; 150x11

    Tuesday 1/16 - Lower
    Squat...............375x5x3
    Deadlift.............445x5
    Chin Up.............+40x5x3

    Thursday 1/18 - Upper
    Bench..............290x5x3
    Press...............167.5x4,3,4,2,2
    Swiss Bar Incline.180x5; 155x9

    Friday 1/19 - Lower
    Squat...............385x5; 330x8
    Deadlift.............455x1
    Chin Up.............+45x5x3

  6. #66
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default Heavy-Light

    Monday 1/22 - Bench
    Bench...............295x5; 255x11
    Press................145x8; 135x10
    LTE..................125x8; 105x10

    Tuesday 1/23 - Squat
    Squat...............395x5; 335x10
    Deadlift.............385x5x3
    Chin Up.............+45x6; BWx10

    Thursday 1/25 - Press
    Press................170x5; 145x10
    CG Bench...........255x8; 225x12
    Barbell Curl.........115x10; 100x15
    Seated Lateral.....25x10x3

    Friday 1/26 - Deadlift
    Deadlift.............455x5
    Squat...............335x5x3
    Swiss Bar Row....180x10,12

  7. #67
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default Heavy-Light

    Monday 1/29 - Bench
    Bench...............300x5; 265x8
    Press................150x8; 135x8
    LTE..................125x8; 110x10

    Tuesday 1/30 - Squat
    Squat...............405x5; 345x10
    Deadlift.............385x5x3
    Chin Up.............+45x7; BWx9

    Thursday 2/1 - Press
    Press................172.5x3; 150x9
    CG Bench...........260x8; 230x12
    Barbell Curl.........120x10; 105x16
    Seated Lateral.....25x12,11,10

    Friday 2/2 - Deadlift
    Deadlift.............460x2; 390x8
    Squat...............345x5x3
    Swiss Bar Row....200x10x2

  8. #68
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default Heavy-Light

    Monday 2/5 - Bench
    Bench...............302.5x5; 270x8
    Press................155x7; 135x10
    LTE..................125x8; 115x10

    Tuesday 2/6 - Squat
    Squat...............410x5; 355x8
    Deadlift.............390x5x3
    Chin Up.............+45x8; BWx11

    Thursday 2/8 - Press
    Press................172.5x5; 155x8
    CG Bench...........265x7; 235x12
    Barbell Curl.........125x10; 115x12
    Seated Lateral.....25x13,10,10

    Friday 2/9 - Deadlift
    Deadlift.............460x3
    Squat...............350x5x2
    Swiss Bar Row....210x10; 200x12

  9. #69
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    269

    Default On Pause for Now

    starting strength coach development program
    I've joined Andy Baker's online barbell club, so I'm going to host my week-to-week log over there. I'll pop in here to log some PRs and competition results, whenever I manage to find a meet. I'm committing to Baker's conjugate programming since that style has worked well for me in the past.

    This week, I took out a bench single at 335 and a squat single at 460 to calibrate my initial wave of dynamic effort work.

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