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Thread: back in the saddle

  1. #1
    Join Date
    May 2009
    Location
    Austin, TX
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    Default Jake gets strong (again)

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Update: Current plan is to just lift the heaviest weights I feel comfortable with, go home, then do the same thing the next time I'm in the gym. We'll see how it goes.

    PR tracker:

    Squat: 435x1, 395x5(+1), 275x20
    Bench: 290x1, 245x5(+1)
    Deadlift: 565x1, 485x5
    Front Squat: 325
    Press: 205x1, 175x5
    Push Press: 225
    Snatch: 210
    C&J: 260

    Old Intro :

    Four months ago I was a strong enough guy, but then I went ahead and went on a trip to India and Nepal, hiking 6-12 hours a day for weeks at a time, constant diarrhea, rice-based diet, etc.

    Old numbers:
    Squat: 365x1, 325x5
    Bench: 250x1, 225x5
    Deadlift: 500x1, 440x5 (?)
    Front Squat: 275
    Press: 170x1
    Snatch: 185x1
    C&J: 230x1 (?)

    Upon to my return I'm down to 190 (from 220) at 6'2" and, as you might expect, my strength (along with the rest of my fitness) has gone to shit. But hey, it's a chance to stuff my face and get on a linear progression.

    The plan's not classic SS (modified basically to work on weak points and let me do exercises that I like) but hopefully it's close enough that I'll get big and strong.

    Mon -
    OL warmup to heavyish snatch and front squat OR c&j and overhead squat (alternating)
    Power Clean: 3x4
    Press: 4x5
    Squat: 3x5
    Pull-up: 2x5 (weighted)
    Plank: 2x20sec (weighted)

    Weds -
    OL warmup to heavyish snatch and front squat OR c&j and overhead squat (alternating)
    Front Squat: 5x4
    Bench: 3x5
    Deadlift: 1x5
    Pendlay Row: 2x5
    Plank: 2x20sec (weighted)

    Fri:
    OL warmup to heavyish snatch and front squat OR c&j and overhead squat (alternating)
    Power Snatch: 3x4
    Squat: 3x5
    Push Press: 3x5
    Pull-up: 2x5 (weighted)
    Plank: 2x20sec (weighted)

    I'm hoping to get back up to a 500lb deadlift single after a few months, and maybe I'll even be able to ride the linear gains past where I was before the trip.
    Last edited by Jake Galgon; 05-09-2011 at 03:04 PM. Reason: new records

  2. #2
    Join Date
    May 2009
    Location
    Austin, TX
    Posts
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    Default

    Sun 11/22/09:

    OL warmup, snatch & power snatch singles @ 135
    Squat: 3x5 @ (205,185,185) (overestimated my strength for the first set)
    Press: 4x5 @ 95
    Power Clean: 3x5 @ 135
    Pullup: 2x5@ +30 (assuming belt is ~5)
    Plank: 2x20sec @ +90

    Tues 11/24/09:

    Truncated warmup (lifting with my brother, time-constrained)
    Front Squat: 5x4 @ 125
    Bench: 3x5 @ 115
    Deadlift: 1x5 @ 225
    Pendlay Row: 2x5 @ 115
    Plank: 2x25sec @ +90

    Thu 11/26/09:

    Ran the family's annual Thanksgiving mile race. 6:30--pretty embarrassing, and a minute off of my time last year. At least I had jet lag and malnutrition to blame though. Thought I was starting slow with the lifting, but I was basically sore from Tuesday through Friday.

    Sat 11/28/09:

    squat: 3x5 @ 205
    push press: 3x5 @ 115
    power snatch: 3x4 @ 115
    pullup: (5,4) @ +40
    plank: 2x30sec @ +90

    Mon 11/30/09:

    AM:
    snatch singles to 135 plus 2 misses at 155
    front squat singles to 205
    power clean: 3x4 @ 155
    PM:
    Squat: 3x5 @ 225
    Press: 4x5@115
    Pullup: 3x5 @ +40
    -missed the planks, had to go to the airport
    Last edited by Jake Galgon; 12-01-2009 at 12:07 AM.

  3. #3
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    Default

    Snatch singles to 135
    C&J singles to 185
    Overhead Squat singles to 165

    Front Squat: 5x4 @ 175
    Bench: 3x5 @ 165 (depressingly heavy)
    Deadlift: 1x5 @ 315
    Pendlay Row: 2x5 @ 155

  4. #4
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    Default

    Actually, quick question about the program I'm doing:

    the volume of the slow lifts in this routine, particularly as far as big lower body lifts go, is less than in classic SS. I'm hoping that this will make room for the heavy c&j+ohs or snatch+fs singles in my warmup. Anybody with experience care to correct me?

    I'm planning, if the volume gets too high, to switch to squatting only once a week, front squatting twice, deadlifting once, and keeping everything else largely the same. I suppose maybe I should drop the pullups/rows first but I like them too much.
    Last edited by Jake Galgon; 12-03-2009 at 11:12 PM.

  5. #5
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    Default

    Snatch singles to 145
    C&J singles to 165
    Front Squat singles to 225

    Power Snatch: 3x4 @ 125
    Squat: 3x5 @ 245
    Push Press: 3x5 @ 135
    Pull-Up: 2x5 @ + 47.5 (downgrading my estimate of the belt's weight to 2.5 lbs)
    Plank: 2x20sec @ 115

    Shit got heavy this workout, particularly the squats and the planks. I'm probably only going to jump 10 lbs on the squat next time, and really focus on form--I was going back to my old problems of shooting the hips and bringing the knees in. I hope that front squats will help with at least the former problem--the knees probably just need discipline.

  6. #6
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    Default

    gym was crowded and i was pressed for time so I skipped the OL warmup except for snatches up to 135

    Squat: 3x5 @ 255
    Press: 4x5 @ (125, 125**, 120, 120*)
    Power Clean: 3x4 @ 185
    Pull-Up: 2x5 @ +50
    Plank: 2x20sec @ +120

    * = missed rep

  7. #7
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    May 2009
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    Default

    Snatch singles to 155 plus two misses at 165
    Front Squat singles to 235 (one miss then one successful)

    Front Squat: 5x4 @ 195
    Bench: 3x5 @ 185
    Deadlift: 1x5 @ 365 (felt like a true max)
    Pendlay Row: 2x5 @ 185

  8. #8
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    Location
    Austin, TX
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    Default

    Snatches to 135
    C&J to 205
    OHS to 175

    Power Snatch: 3x4 @ 135
    Squat: 3x5 @ 265 (starting to have trouble keeping the knees out)
    Push Press: 3x5 @ 155
    Pull-Up: 2x5 @ 52.5

    Cooled down with 10-8-6 of {135lb front squat, bodyweight dip} at a brisk (but not sprint) pace.
    Last edited by Jake Galgon; 12-11-2009 at 04:47 PM.

  9. #9
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    Austin, TX
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    Default

    Power Clean: 3x4 @ 195
    Squat: 3x5 @ 275
    Press: 4x5 @ 125
    Pull-Up: 2x5 @ 55

    Cooled down with a brisk 10-7-4 reps of {135lb front squats, bodyweight dips}

  10. #10
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    May 2009
    Location
    Austin, TX
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    Default

    starting strength coach development program
    Some hill sprints today, generally between 25 and 75 meters. Nothing too wild.

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