Beastmaster103 - back to basics Beastmaster103 - back to basics - Page 29

starting strength gym
Page 29 of 78 FirstFirst ... 19272829303139 ... LastLast
Results 281 to 290 of 776

Thread: Beastmaster103 - back to basics

  1. #281
    Join Date
    Nov 2008
    Location
    Pittsburgh, PA
    Posts
    1,281

    Default

    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    04.21.15 - Tuesday - Bench Press, KUA - Week 1

    I set the bar low on my 1RM (235). I think it is to solidify form and build confidence in a longer progression prior to an official 1RM reset.

    BP: Warmup - 95 X 5; 135 X 5; Workset - 187.5 X 2; Piece of cake;
    Backoff sets - 165 X 4,4,4,8;

    Swiss Bar, Wide Grip, BP - 133 X 8; 143 X 8 X 2;
    LTE's - 85 X 8 X 3;

    Treadmill - 25 minutes;

    So far so good - everything felt good. I'll continue to ease back into the KUA. I'm hoping to run this for approximate 18 cycles (weeks) prior to a reset. Tonight will be DL.

  2. #282
    Join Date
    Nov 2008
    Location
    Pittsburgh, PA
    Posts
    1,281

    Default

    04.24.15 - DL and Press - KUA Week 1 DL; Week 2, Press - Friday

    This was a quick workout as I had to catch a flight to Vegas immediately following...

    Warmup - Treadmill 20 minutes;

    DL - 135 X 5; 225 X 5; 305 X 2; 265 X 4 X 3; 265 X 7;
    BB Shrugs - DOH Grip - 1st Set, no straps - 325 X 4; w/straps - 325 X 8; 335 X 8;
    Press - 95 X 5; 125 X 5; 150 X 2; 127.5 X 4 X 3; 127.5 X 8;
    Lateral DB Raises - 15's X 8/8; 20's X 4/4, 5/5;
    DB Row - 115 X 6/6, 5/5;
    BB Ez curl Bicep Curl - 95 X 6; 105 X 5;
    DB Farmer's Walk - 180 X 150' (one rest at midpoint/turnaround on driveway);

    Everything felt great.

    Saturday - 04/25/15 - Treadmill - 30 minutes;

    Tonight will be BP and BS. I'm still trying to double up workouts as the weights are not challenging (for a couple more weeks). I'll spread out the workouts after the third week for sure.

  3. #283
    Join Date
    Nov 2008
    Location
    Pittsburgh, PA
    Posts
    1,281

    Default

    04/28/15 - Tuesday, KUA - Week 2 - BP and BS;

    Warmup - Treadmill, 20 minutes;

    (Sets include warmup);

    BS - 135 X 5; 185 X 5; 235 X 3; 267.5 X 2; Back Off - 232.5 X 4,4,4,7;
    SSB Front Squat - 170 X 8 X 2;
    BP - 135 X 5; 165 X 3; 197.5 X 2; Back off - 170 X 4,4,4,8;
    LTE's - 95 X 8 X 2;
    Standing Calf Raises - 95 X 12 X 2; 115 X 12 - was in a rush, just reused EZ Curl Bar (which actually worked quite well);
    Pushups - 12, 8;

    I was in a rush to finish as my wife and kids got home. I had to cut things short from the latter sets of BP and beyond.

    Sidebar - I am going to my PCP on Friday. I plan on asking him about taking creatine as it is something I've never tried. Hopefully, it will provide a minor boost on endurance for reps...but we'll see.

    Upcoming Plan(s):
    4/29 - cardio
    4/30 or 5/1 - DL and Press - depends upon the timing on Thursday (daughter has an art show);

  4. #284
    Join Date
    Nov 2008
    Location
    Pittsburgh, PA
    Posts
    1,281

    Default

    04/29/15 - Wednesday - Treadmill - 25 minutes;

    This was just some light cardio at work prior to lunch. I'm very optimistic about making some significant gains in the 2nd round of KUA.

    The toughest part of all of this is trying to cut fat without stalling...I don't think it is going to happen...I'm not getting any younger.
    Last edited by beastmaster103; 04-30-2015 at 08:02 AM.

  5. #285
    Join Date
    Nov 2008
    Location
    Pittsburgh, PA
    Posts
    1,281

    Default

    05/01/15 - Friday - Deadlift

    Warmup - Treadmill - 10 minutes;
    DL - 135 X 5; 225 X 4; 315 X 5; 342.5 X 2;
    DL - Backoff Sets - 272.5 X 4,4,4,8;
    BB Shrugs - 365 X 8, 10, 8;
    DB Row - 115 X 8/8, 7/7;
    BB Bicep Curl (EZ Curl Bar) - 105 X 5; 125 X 4; 135 X 2; Wide Grip - 105 X 4;
    Farmer's Walk - 180 lbs (90/arm) - Down and back driveway X 2; 1st trip without dropping weight, 2nd trip, halfway stop;

    Overall - good workout. I was pressed for time with family obligations;

    Sunday - 05/03/15 - BS and Press

    Warmup - Treadmill - 25 minutes;
    BS - 135 X 5; 185 X 4; 235 X 3; 282.5 X 2; Backoff Sets - 247.5 X 4,4,3,5; Not feeling great about these backoff sets. I heard/felt a pop in my right elbow on my third set (stopped at three). I think I had the bar too low on my back and didn't keep tight form with my back, grip, elbows (out and up); It is very sore now. I am concerned, but I think I can try to continue with high bar for a week or two until the pain subsides;
    FS - 180 X 8 X 2;
    Press - 95 X 5; 135 X 4; 167.5 X 2; Backoff sets - 132.5 X 4,4,4,7;
    Swiss Bar Press - 123 X 5,6;
    Standing Calf Raises - 125 X 15; 145 X 15;
    LTE's - 85 X 8 X 2;

    I'm not happy about this potential setback...I'm finally able to focus on increasing strength and I fuck up on my form. I was testing my ROM and seeing how/when I felt pain in my right elbow (inside, not outside)...I should be fine on DL and BP. Press was not a problem whatsoever.

    I'm going to try to cut significantly as I went to the PCP on Friday...pushing the scale at 250...I may officially be in the fat fuck category. I am looking to drop to 220 by only dropping 0.5 lb/week, so it will (hopefully) be a minimal (or no impact) to my gainzzzz.

    Also had to watch both kids at the pool on Sunday, which is much more difficult than it sounds...

  6. #286
    Join Date
    Nov 2008
    Location
    Pittsburgh, PA
    Posts
    1,281

    Default

    05/06/15 - Wednesday - Bench Press;

    Treadmill - 25 minutes;
    BP - 135 X 5; 185 X 4; 212.5 X 2; 175 X 4,4,4,8;
    Swiss Bar BP, Wide Grip - 133 X 8; 148 X 8 X 2;
    Incline BP - 135 X 7 X 2;

    Everything felt fine. Left shoulder was a little tight until I used the lacrosse ball to loosen the shoulder blade area. Right elbow did not affect any of the lifts at all...which is promising.

    As a means of further protection, I've ordered a pair of rehband elbow sleeves. They are arriving today.

    Additionally, I started taking citrulline malate (2:1), L-carnosine with my protein shakes. I had (and added) Taurine for both protein shakes, and Beta-Alanine for the evening shake. I felt pretty solid on the last couple of reps on the AMRAP set, but it could have been because I really wanted to get my workout in that evening. I doubt these supplements would take affect so quickly as I only tried them (for the first time) about two hours before my workout last night.

    I'm excited to see how my progress continues as I've been being much more careful about my diet. I'll start to weigh myself at least once a week, if not more often (first thing in the morning).

  7. #287
    Join Date
    Nov 2008
    Location
    Pittsburgh, PA
    Posts
    1,281

    Default

    Quote Originally Posted by allent View Post
    YES!


    OK, I feel better. Noticing lots of people doing farmers walks recently, and most people doing way more than me, saw the first 180 and just threw up my hands. All I could think was "how are all these people with similar lifts SO MUCH BETTER than me at walking!"

    Creatine 4 lyfe

    One change I have made to KUA that had worked out for me personally is dropping the AMRAP set and adding additional sets of 4. I'm not sure I like it on DL and squat, I might switch back to 3x4, 4+, but on bench at least I am really happy with going heavier on the sets of 4 and doing more sets. Now that I think about it, I might actually switch back tonight for DL, 5 sets of 4 at 85% is just so, so miserable.
    Thanks for posting. I haven't heard from you in a while. I'm excited about KUA this time around. I think I can finally break through a few barriers - 500+ DL, 4 wheel BS, 3 wheel + BP, and 2 wheel + Press;

    I'll have to take another look at your log, but have you dropped AMRAP on all of the big 4? It sounds like bench can benefit from an increased volume. How many additional sets have you been adding?

    I had a run about 2 years ago with the Hepburn Method...it was a significant amount of sets that beat the shit out of me. After I swtiched programming to KUA, I have been hesitant to ramp up the volume to too many sets. Although the Hepburn method started out as 2 X 8 (at 80% of your 1RM, then 6 X 4 at 60%), adding a rep to one set per week until you got to 3 X 8, then upping the weight. It was absolutely brutal - I believe I had my first (and hopefully only) bout of overtraining occurring.

    I may need to try creatine anyways after I finish my slow cut...
    Last edited by beastmaster103; 05-08-2015 at 07:58 AM.

  8. #288
    Join Date
    Mar 2012
    Location
    Ohio
    Posts
    960

    Default

    Any word on that exam yet?!

  9. #289
    Join Date
    Nov 2008
    Location
    Pittsburgh, PA
    Posts
    1,281

    Default

    Quote Originally Posted by Tygerqb12 View Post
    Any word on that exam yet?!
    No!!! It's been 3 weeks, but I am expected to be patient and wait until late June/early July. I try not to think about it, but it is tough.

    Just wanted to let you know you're making some impressive progress on your training. If I can swing things, I may try a meet in OH. I've been checking powerliftingwatch.com and have not found anything to my liking as of yet.

  10. #290
    Join Date
    Nov 2008
    Location
    Pittsburgh, PA
    Posts
    1,281

    Default

    starting strength coach development program
    Quote Originally Posted by allent View Post
    Yeah, hit the 5 and 4 my first time on KUA, looking to finally break past them this time!

    No AMRAPS, and I've been going up to 6 sets. If I got all 6 without too much trouble (RPE 7 or so) I added more weight, if I finished the last set around an RPE 9 added less weight. If the last set was a 9.5-10, max effort kind of thing, which is where I am getting to on the lower lifts and very close to on the upper, then cut out a set.
    I have found on upper body lifts I can do more reps at a higher weight with more sets across, which I think is finally driving some progress in them. It also helps me on the lower body lifts keeping the "one more, sloppy ugly rep" tendency I have in check- I'm pretty good at repping out, to the point where my calculated maxes for anything over 3 reps are way higher than I can actually perform.
    That's interesting....it sounds like you just go by how your body feels after a set/workout. I'm going to try to stick to the standard KUA for as long as I can continue progress without a reset. Then, I'll try to rerun the programming after recalculating with new 1RM's. After that, I'll be open to trying anything on programming.

Page 29 of 78 FirstFirst ... 19272829303139 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •