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  1. #351
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    • wichita falls texas december seminar 2020
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    week 15 workout 2 deload

    bench 5, 3, 2, 1 at 100, 105, 110, 115kgs all paused. all easy. short breaks. 115 moved well. very confident to have 120 as a current opener.
    hbbs 3x5 at 100kgs. easy
    def deads 3x5 at 140kgs. easy

  2. #352
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    week 15 workout 3 deload

    deadlift 5, 3, 2, 1 at 170, 180, 190, 200kgs. fuck. my. life. moving all weekend again. did about 18 hours of work and had no energy at all. still 200 moved ok.
    ohp 2x5 at 68kgs. while un packing the bar after deadlifts i dropped a 25kg iron plate on my toe. got 2 sets into this and said fuck it and left.
    no squats.
    Last edited by 16bit; 05-01-2016 at 05:51 PM.

  3. #353
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    accessories day

    sldl 5x10 at 140kgs easy.
    db ohp 5x8 at 25kgs. ok tonight. dropping reps to keep the weight going up
    ghd 3x10 at 10kgs. pretty good tonight.
    dips 5x10 at 10kgs. ok.
    lat pulldowns 5x10 at 70.3 kgs. i supersetted these with dips to save time.

    not too bad considering how big a weekend i had.

  4. #354
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    week 16 workout 1

    squats 5x5 at 150kgs. all sets above 8.5. last set pretty close on for 9.5. not tight enough and falling a bit forward on the last couple of reps on almost every set. that is another PR. i don't believe i have done any more than that for a single set of 5. going up next week because death wish.
    pause bench 5x5 at 100kgs. pretty easy. quick rests.

    was not sure how this session was going to go considering how shit my deload week was that wasn't a deload. plan on killing my bench and deadlifts this week. deadlifts will fly.

  5. #355
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    week 16 workout 2

    bench 5x5 at 115kgs. 4th set was a mess, 5th was much better. volume pr.
    def deads 3x5 at 165kgs. pretty good. nothing over a 7.5
    squats 5x5 at 120kgs. easy recovery squats. pretty good form.

  6. #356
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    week 16 workout 3
    deadlifts 5x5 at 192.5kgs. fucking hard today.
    ohp 5x5 at 68kgs. ok form was a bit off early. hard though.
    hbbs 5x3 at 142.5kgs. really hard tonight.

  7. #357
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    accessories day

    sldl 3x5 at 145. easy but my erectors were super sore today. only did 3 of 5 sets
    db ohp 5x8 at 25kgs. easier than last week.
    ghd 5x10 at no weight. feeling sore and I have to squat tomorrow so took it easy
    lat pull downs 5x10 at 72.6kgs. not too bad, starting to get harder.
    meant to do dips by my left shoulder didn't want to. warmed up with bw and called it.

    did some rolling.

    hope i feel better tomorrow.

  8. #358
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    squats 5, 3 at 152.5kgs 5, 4 at 147.5kgs 5, 3 at 140kgs. what a fucking shit.show. first set felt like a 5rm. second set 3rd rep was a propper grinder so called it. dropped to 147 and fuck. dropped to 140 and did an extra 3 reps at the end to make up for the others. need to rethink this.

    bench 5x5 at 102.5 kgs. not bad but not great either. need to work on staying tight.

    all in all a pretty shitty session.
    Last edited by 16bit; 05-11-2016 at 05:36 AM.

  9. #359
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    so re think is this.

    i don't think i am able to progress at the same rate over my second 4 week block of 5's as i did in my first.

    so i am going to basically re do the last 2 weeks to be 2.5kgs over what i did in the first block.

    will see how it goes.

  10. #360
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    starting strength coach development program
    week 17 workout 2

    bench 5x5 at 116kgs. hard this week. form is a bit shit. arse lifting and elbows not staying tight enough.
    squats 3x5 at 125kgs. harder then it should have been. back felt tired and so did legs.
    def dead 3x5 at 170kgs. back felt really tired. couldn't even get the first one off the floor. got my shit together and got it done.

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