Tsypkin's Log Tsypkin's Log

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Thread: Tsypkin's Log

  1. #1
    Join Date
    Feb 2009
    Posts
    100

    Default Tsypkin's Log

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Current Program:

    Monday

    Power Clean 5x2
    Front Squat 5x5
    Press 5x3
    5 minute metcon

    Tuesday
    10 minute metcon

    Wednesday
    Deadlift 5x5 or 5x3 (alternating weeks)
    Weighted Ring Dip 5x5 or 5x3 (alternating weeks)

    Thursday
    Rest

    Friday
    Power Clean 5x2
    Front Squat 5x3
    Press 5x5

    Saturday
    10 minute metcon

    Sunday
    Rest

    I am doing front squats in place of back squats because I have stands, not a rack, and no spotter. I'm just not comfortable putting upwards of 300# on my back with no protection other than knowing I can dump my plates since they're bumpers. Weighted ring dips in place of bench because a) I like them more and b) I don't have a bench. Presses are all being done completely strict (no bounce at bottom.) I am backing off a bit on the weight this first week.

    Current PRs
    Power Clean: 215#x2
    Front Squat: 275# x3
    Press: 185#
    Deadlift: 455#
    Ring Dip: 110#

    Goals
    Power Clean: 275#x1, 245# 5x2
    Front Squat: 355#x1, 315# 5x3, 275# 5x5
    Press: 225#x1, 195# 5x3, 175# 5x5
    Deadlift: 500#x1, 455# 5x3, 405# 5x5
    Ring Dip: 155#x1, 125# 5x3, 100# 5x5

    3/30/2009
    Today's training is dedicated to Jeremy Backman.

    Power Clean 5x2
    195#, 195#, 195#, 195#, 195#
    Front squat 5x5
    235#, 235#, 235#, 235#, 235#
    Press 5x3
    165#, 165# (2), 160#, 160#, 160#
    3 rounds for time:
    200m run
    15 SDHP (65#)
    3:43

    3/31/2009
    For time:
    50 double unders
    7 rounds of:
    (7 kettlebell snatches, right side [35#],7 kettlebell snatches, left side [35#], 7 pullups, 7 box jumps [20"] )
    50 double unders
    8:57

  2. #2
    Join Date
    Feb 2009
    Posts
    100

    Default

    4/1/2009

    5x5 deadlift @ 365#

    This was easy muscularly, but I was pretty fried from the last 2 days and I didn't sleep much last night. I did a 5x5 with 375# a couple months back. I can definitely handle a lot more.

    5x3 ring dip
    80#, 80#, 80#, 80#, 80# (2)

    Dunno what happened that last set, the first four were easy. Weird.

    Nothing left for metcon today.

  3. #3
    Join Date
    Feb 2009
    Posts
    100

    Default

    4/3/2009
    Power Clean 5x2 @ 205#
    Front Squat 5x3 @ 255#
    Press 5x5 @ 145#

    250m (ish) run
    25 burpees
    250m (ish) run
    2:44

    4/4/2009
    AMRAP in 10 minutes:
    10 pullups
    25 situps (unanchored)
    7 rounds + 1 pullup

  4. #4
    Join Date
    Feb 2009
    Posts
    100

    Default

    4/6/2009
    Skipped power cleans due to ankle injury (hurt it during those stupid burpees on Friday...last freakin' rep, too.)
    Front squat 5x5 @ 245#
    Press 5x3
    165# (2)
    160# (2)

    On the attempted 3rd rep at 160# I thought my head was going to pop, it hurt like hell and I got dizzy and nearly blacked out. Called it a day there.

  5. #5
    Join Date
    Feb 2009
    Posts
    100

    Default

    4/7/2009

    2k row - 7:27.4

  6. #6
    Join Date
    Feb 2009
    Posts
    100

    Default

    4/8/2009

    Deadlift 5x3 @ 385#
    Ring Dip 5x5 @ 65#

  7. #7
    Join Date
    Feb 2009
    Posts
    100

    Default

    4/10/2009
    Recovery Day
    Front Squat 3x3 @ 225#
    Press 3x3 @ 150#
    AMRAP in 5 minutes:
    10 pullups
    20 squats
    6 rounds + 10 pullups + 10 squats

  8. #8
    Join Date
    Feb 2009
    Posts
    100

    Default

    4/11/2009
    8x250m row, 1 minute rest between
    47.1
    47.5
    49.1
    50.7
    51.1
    51.4
    50.4
    49.1

  9. #9
    Join Date
    Feb 2009
    Posts
    100

    Default

    4/13/2009

    5x2 power clean @ 210#
    5x5 front squat @ 255#
    5x5 press (paused) @ 150#

  10. #10
    Join Date
    Feb 2009
    Posts
    100

    Default

    starting strength coach development program
    4/14/2009
    4x40y dash
    6.41, 6.10, 6.13, 6.46
    10 second sprint, 20 second rest x 10
    575m (100m turn around)
    Nasty, nasty wind. I felt like Bob Seger.
    Deadhang overhand pullups 11, 8, 8

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