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Thread: Seti's Training Log

  1. #91
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    • starting strength seminar april 2024
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    02/16

    BW: 94.65kg

    Squat
    20kg 2x5
    60kg 1x5
    100kg 1x3
    120kg 3x5

    PG Bench
    20kg 1x5
    60kg 1x5
    85kg 4x7

    Chinup
    29 (9,6,5,5,4)

    Curls
    20kg 1x10
    30kg 1x5
    42.5kg 5,5,4
    Last edited by Róbert Kovács; 02-19-2013 at 04:08 AM.

  2. #92
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    02/19

    BW: 93.4kg

    Squat
    20kg 2x5
    60kg 1x5
    100kg 1x3
    130kg 1x1
    145kg 5,4,2

    Second set, the 4th rep was a real grinder so I didn't attempt the 5th rep. I should have probably skipped the third set. Next week same weight. It might be because of the weight loss.

    PG Bench
    20kg 1x10
    60kg 1x5
    90kg 1x2
    100kg 1x1
    110kg 1x1
    117.5kg 1x0

    110kg was real smooth. 117.5kg PR attempt got stuck for a good 3 seconds in the midway point. Annoying.

    Power Clean
    60kg 1x3
    70kg 1x1
    80kg 1x1
    87.5kg 7x1

    Dips
    BW 1x5
    +22.5kg 3x5

    A bit of a disappointing session. Might need to consume a bit more carbs the dinner before.
    Last edited by Róbert Kovács; 02-19-2013 at 04:08 AM.

  3. #93
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    This mirrors my experience with weight loss. You may be able to get 1st set but the successive sets are really tough. I think your thought to add some carbs beforehand is a good idea.

  4. #94
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    Yeah, I'll try that, see how it affects this heavy day.
    Last edited by Róbert Kovács; 02-20-2013 at 10:43 AM.

  5. #95
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    I want to keep the squat intensity up during my weight loss (circa 6 weeks to go) , so I'll do triples instead from now on, inspired by a Tommy Kono squat program.

    Although I'll be doing the big no-no powerlifting low bar squat, I think it's still applicable. The daily setup stays the same, just the reps and slightly the number of sets changes.

    Heavy squats: 145kg 3-4x3
    Front squats: 77.5kg 2-3x3
    Medium squats: 135kg 2-3x3

    I'll do the front and medium sessions this week according to this, and do 145kg next week again. Then increase the Heavy day weight by 2.5kg each week or two. Front squats go up weekly, but because I'm still learning the movement. All the warmups change slightly, with a very slight added volume, but it's not a drastic difference.

    If anyone's interested this is the article I'm talking about.
    http://ditillo2.blogspot.co.uk/2008/...ommy-kono.html
    Last edited by Róbert Kovács; 02-20-2013 at 10:55 AM.

  6. #96
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    02/21

    BW: 93kg

    Press
    20kg 1x5
    50kg 1x5
    60kg 1x3
    70kg 1x1
    72kg 4x4 (PR)

    Front squat
    50kg 1x3
    60kg 1x3
    70kg 1x3
    77.5kg 3x3

    Pullup
    24 (8,6,6,4)

    Back Extension
    3x20

    Back is tired from front squats, need to be strict on form, as my mid-back might round during the reps. Back Extensions were too easy, time to add some weight I guess.
    Last edited by Róbert Kovács; 02-21-2013 at 08:24 AM.

  7. #97
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    02/24

    BW: 92.85kg

    Squat
    20kg 2x5
    60kg 1x5
    95kg 1x3
    120kg 1x3
    135kg 3x3

    Bench
    20kg 1x10
    60kg 1x5
    80kg 1x2
    87.5kg 4x6

    Deadlift
    60kg 1x5
    110kg 1x3
    140kg 1x1
    160kg 1x1
    177.5kg 1x2
    132.5kg 1x5 (deficit)

    Curl
    20kg 1x10
    30kg 1x5
    42.5kg 3x5

  8. #98
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    02/26

    BW: 92.7kg

    Squat
    20kg 2x5
    70kg 1x5
    100kg 1x3
    120kg 1x3
    135kg 1x3
    145kg 3,3,2

    Same thing as last week, although I'm only doing triples. Well I guess I have to stick with the weight for a while.

    PG Bench
    20kg 1x10
    60kg 1x5
    80kg 1x3
    90kg 1x2
    100kg 1x1
    110kg 2,1,1,1,1 (PR)

    Although I was aiming for 5x2, this is a PR too. Will probably go up from here for 5 singles.

    Chinup
    30(10,9,7,4)

    I'm happy with these, it has been a while since last time I could do 10 chinups. Rested plenty between the first 3 sets, and went to failure. The fourth set was added just to progress in the total reps.

    Dip
    BW 1x5
    +25kg 3x5

    My bodyweight is descending at a nice steady pace. A note: I've recently started fasted walking one hour three times a week (in the mornings before breakfast, to job). It might have to do something with it.
    Last edited by Róbert Kovács; 02-26-2013 at 04:31 AM.

  9. #99
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    Good work on the weight cut. I'm thinking I'll be going on a bit of a cut too as I'm putting on to much weight in my gut. What's your diet plan right now?

  10. #100
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    starting strength coach development program
    Thanks!

    I'm eating paleo, quite strict. I'm eating starchy vegetables (potatoes, sweet potatoes, plantains and cassava) only on gym days, a small amount at breakfast (PWO meal) and a bigger portion at lunch usually. I don't drink milk at the moment. I usually have a cheat meal per week, plus an all you can eat chinese buffet on Fridays. On that, I stick as close to paleo as I can, but it usually includes a small amount of rice or rice noodles, but most of it is meat and veg. As for snacks it's mostly fruit, nuts or 85% dark chocolate, here and there.

    As much as I love milkshakes, I don't need them now since all my training sessions are in the morning, so post workout I either have my breakfast (Tuesday and Thursday), or my big lunch (Saturday). On Saturday I eat only twice, a big lunch and a dinner. I just eat a banana or other fruit immediately after workout (11 am-ish).

    As noted, I believe the one hour walks in the morning on an empty stomach have a large role in boosting the weight loss. That I do on Monday, Wednesday, Friday. So basically I train or walk on an empty stomach 6 times a week.

    Fat levels have visibly went down, and I've noticed strength loss in squat and deadlift so far, but nothing drastic. Upper body stuff has improved.

    Shoot if you have questions!

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