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Thread: Kyousha Log

  1. #1
    Join Date
    Feb 2012
    Posts
    27

    Default Kyousha Log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Thought I may aswell make a log.
    I trained for a few years, like most people I had no idea what I was doing until I started a Bill Starr style training plan, then started making alot of progress. Then I did not train for about 1.5 years due to becoming abit of a vag, now I am 4 weeks back into training/becoming less vag-like.

    My best PR's at 90kg BW were:

    HB Squat 185kg x 3
    Bench 130kg x 3
    Dead 230kg x 3
    Press 90kg x 8
    CoC #1.5 x 18 / #2 x 2

    I am 25yo, 5ft 7" and around 200lbs, fluctuates alot by a few kilos a month. Press is definitely my strongest lift and favourite lift.

    So here it is, this is my training plan (roughly based on 5/3/1):

    Session A Bench 4x5, 1x8 > CGBP > Rows
    Session B Squat 5x5 > Clean > CoC
    ++++++
    Session C Press 4x5 1x5-8 > Dips > Chin-Ups
    Session D Deadlift 1x3-5 > RDL > CoC
    ++++++
    ++++++

    Last weeks sessions went roughly like this:
    Bench 95kg x 8
    Squat 150kg x 5 (switched to LB Squat, wish I found SS earlier)
    Press 75kg x 6
    Deadlift 170kg x 5 day before yesterday, which was nice and smooth, adding 10kg a week to Deadlifts.

    Next Session is A and I will be doing Benchpress 97.5kg x 8, then Session B will be Squats 155kg x 5, Sessions C will be Press 77.5kg x 5 , Session D will be Deadlift 180kg x 5.

    I am adding 2.5kg/week to Press and Bench, 5kg to Squat, 10kg to Deadlift.
    This program is just intended to get me back to where I was at before, or until progress stops, then I am switching to 5/3/1.

  2. #2
    Join Date
    Feb 2012
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    27

    Default

    7th March 2012
    Session A:

    Training session went ok today. Hit all the reps I intended to. Had 2 cheese omolettes, a banana, protein drink, and 50g peanut butter after my session. Used my foam roller on my upper back and legs, and a rubber ball to massage my upper back and shoulders and tibialis anterior.

    Bench - 20x5 / 40x5 / 55x5 / 70x5 / 82.5x5 / 97.5x8
    CGBP - 82.5x2x12 / 60x12
    Rows - 60x12 / 90x2x8 / 102.5x5
    Supine ChinUps BW x 6

    Next Session A will be Bench 100x8 if all goes to plan.

  3. #3
    Join Date
    Feb 2012
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    27

    Default

    08 March 2012
    Session B:

    Squats - 62.5x5 / 85x5 / 105x5 / 117.5x5 / 155x5
    Clean - 60x3 / 70x3 / 80x3x1
    CoC 1.5# Left 15 Reps , Right 8 Reps
    CoC 1.5# Hold Left 20 seconds , Right 20 seconds

    Need to pay closer attention to my Squat form, especially leaning forward too far on some reps, seems to infuriate my back, I have to rest it against something or it tightens/fires up. These felt much harder than 150x5 last session, and I believe it is because last session my form felt good, this session it felt all over the place, plenty of power leaks. I only got 3 hours sleep last night, so my CNS is probably tired. Still a good session, I got all the reps I was intending to in spite of sloppy form.
    Captain of Crush 1.5 was good reps in left hand, right hand not so good, but meh.
    After my session I ate Chicken Curry + Rice, 50g Peanut Butter, Protein Drink, Banana, bowl of Golden Grahams, and 3 Eggs.

  4. #4
    Join Date
    Feb 2012
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    27

    Default

    10 March 2012
    Session C:

    Press - 30x5 / 42.5x5 / 55x5 / 65x5 / 77.5x5
    Dips - 3x12
    Chins - 3x12

    Very happy with getting all the prescribed reps on the SOHP, can't wait to get back to my old 5RM of 100kg.

    On Dips and Chins I started with 10kg for first set then dropped off to 5kg, next session I might just do BW and try increase reps to 3x15, then start adding 2.5kg a week. Did first two Chins sets supinated then last set pronated.
    Had 2 Eggs and Protein Drink and bowl of cereal after session.

  5. #5
    Join Date
    Feb 2012
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    Default

    11 March 2012
    Session D:

    Deadlift - 70x5 / 110x5 / 130x5 / 180x5
    Hang Clean - 70x3 (Technique)
    RDL - 80x2x8
    CoC 1.5# Static Hold / Speed Close Singles (quickly swapping Left and Right between reps)

    Deadlifts went up surprisingly fast and easy, no effort at all, 190 next week.
    I did Hang Cleans in an attempt to teach myself to not use my arms on cleans.
    RDL still getting used to the movement, so going light atm. Also using these as a way of getting used to the hook grip.
    On the Speed Closes I just slam the thing shut as forcefully as possible, then quickly swap to other hand, and repeat until I cant close it all the way anymore.

    Had 3 Eggs, Protein Drink and Fruit n Fibre Cereal after training, then an hour later I had Bacon Egg and Cheese Pasta.
    I will rest for 2 days now. Lots of foam rolling, lots of eating, lots of sleeping.

  6. #6
    Join Date
    Feb 2012
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    27

    Default

    14 March 2012
    Session A:

    Bench - 40x5 / 55x5 / 70x5 / 85x5 / 100x8
    CGBP - 3x12
    ChinUps - 3x12 (various grips)

    Bench felt a little harder than I expected it to, but wasn't exactly an 8 rep max.
    CGBP - I did 3x12 with 70kg.
    ChinUps used BW, and used supine grip on first set, semi supine (like EZ Curl grip) on the 2nd set and pronated on the last set. Only managed 6 reps with BW using prone grip, bit dissapointing.

    Had 2 scoops protein drink, a cereal bar, and a banana directly after training. (and an hour before training I had 185g Tuna and a banana.)

  7. #7
    Join Date
    Feb 2012
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    15 March 2012
    Session B:

    Squat - 65x5 / 87.5x5 / 110x5 / 125x3 / 160x5
    CoC #2 - 98% Close
    CoC #1.5 - Static Holds
    Hang Clean - 60x3x3

    Squats were brutal. I might reduce the jumps to 2.5kg a week now.
    Damn close on the CoC #2, will get it next time.
    Hang Clean - seriously need to work on clean technique.

  8. #8
    Join Date
    Feb 2012
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    18 March 2012
    Session C:

    Press - 32.5x5 / 45x5 / 55x5 / 67.5x5 / 80x5
    Dips - 2x8 @ 2.5kg
    Chins - 2x8 @ BW

    Press was nice, last rep was fast and smooth. I am going to look into microplates so I can reduce increments for when I get over 90kg(I don't think 2.5kg/week is realistic long term for the Press).

    I have decided to back off abit on the Dips and Chins, reduced to 2x8. I felt like they were pushing my recovery too hard. I am going to increase by 2.5kg a session.

    I am fiddling around with my calories atm. At 200lbs, 5ft7", and doing this program I estimate I need around 3000calories?
    Trying to get 27% calories from Protein, 50% from fat, the rest from Carbs.
    At 4 meals a day I am aiming for 50-55g Protein, 40-45g of Fat and 40-45g Carbs every meal. We will see how that goes...

  9. #9
    Join Date
    Feb 2012
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    19 March 2012
    Session D:

    Deadlift - 75x5 / 112.5x5 / 135x3 / 190x5
    RDL - 2x8 @100
    Hang Clean - 60x3 / 62.5x3 / 65x3 / 67.5x3

    Wow these deadlifts were brutal, lots of little red spots on my shoulders after these, burst blood vessels?

    Feel like my ability to explode is increasing due to the Hang Cleans, just need to keep doing these technique sets.

    I am going to do a Deload week now. Starting to feel alittle overtrained. I am going to use 60% of my 5RM for sets of 5.
    When I come back from the deload, it will be these weights - A: Bench 102.5x8, B: Squat 162.5x5, C: Press 82.5x5, D: Deadlift 195x5.

  10. #10
    Join Date
    Feb 2012
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    27

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    starting strength coach development program
    28 March 2012
    Session A:

    Bench - 40x5 / 55x5 / 72.5x5 / 85x5 / 102.5x9
    CGBP - 2x8 (72.5)
    Dips - 1x8 (5kg)
    ChinUps - 2x8 (5kg)

    Deload week definitely helped, felt so much more energy and freshness. Could have done 10 reps on the Bench, decided to leave one in the tank. 105kgx8 next week should be easy.
    Did all my ChinUps from dead stop. Squats tomorrow! I have a feeling they are going to be brutal...

    I had my BF% measured with some scales at a Pharmacy, not sure how accurate they are. With the athletic setting it said 17.3%, at a BW of 91.1kg, which gave me a fat mass of 15.8kg. My prediction was 20%. I don't really care anyway I was just curious, so I thought I would check it out.

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