Fiftyfit - One Day At a Time Fiftyfit - One Day At a Time - Page 14

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Thread: Fiftyfit - One Day At a Time

  1. #131
    Join Date
    Nov 2010
    Posts
    409

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    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    Im in Burlington, VT visiting a friend for a bit, and worked out at a gym called Lift VT. Ive trained there quite a few times when Ive been in the area, and while it has everything I need, its not really my kind of place. Still, I had a great workout, and that is what counts.
    Bwt. - 195
    DB swing: 40x10 (these are the old-style DB swings, as done in John Grimeks day)
    Press behind neck: 55x5, 75x3, 95x1, 110x1, 115x1
    Pull-up: bwt. x 5, 4, 4
    Front SQ: 100x5, 130x5, 160x3, 185x3
    Halting DL: 155x5, 205x3, 255x1, 305x3
    Face pull: 45x7, 7, 6
    BB curl: 55x5, 75x2, 95x5

  2. #132
    Join Date
    Nov 2010
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    409

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    Still in VT, had to postpone my last workout till today, had a head cold over the weekend.
    Bwt. - 196
    BP: 115x3, 135x3, 155x3, 175x3, 190x3, 170x5x3 b/o
    SQ: 145x3, 175x3, 205x3, 235x3, 260x3 no b/o
    Good morning: 80x10, 100x10, 120x10
    Dips: bwt. x 6, +30x3, +55x5
    DB laterals: 19 1/2 x 8, 8, 8

  3. #133
    Join Date
    Nov 2010
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    409

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    Back home for todays workout, my heavy day.
    Bwt. - 196
    DB swing warmup: 40x12
    Ext. rotator: 21 1/2 x 9, 9, 9
    Dead-stop SQ: 205x4, 260x4, 310x4, 365x4
    BP: 110x10, 135x8x2, 160x4x2, 180x2x2, 200x1x2
    BP lockout for time: 285 x 12 sec. hold x 2 sets
    BB row: 125x5, 150x2, 180x5
    Alt. DB front raise: 20x6, 6, 6

  4. #134
    Join Date
    Oct 2014
    Location
    New York
    Posts
    1,931

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    WO looks good. How is the cold? All this Corona virus talk is getting to be to much for me.

  5. #135
    Join Date
    Nov 2010
    Posts
    409

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    Quote Originally Posted by BrooklynJerry View Post
    WO looks good. How is the cold? All this Corona virus talk is getting to be to much for me.
    My cold has passed, and Im actually feeling very strong. Ive monkeyed around a little with a couple different ideas over my last couple workouts, but realize I need to stick with what has been working so well for me these last couple months. Im just hoping that my meet doesnt get cancelled next month...a lot of cancellations popping up all over with this scare!

  6. #136
    Join Date
    Nov 2010
    Posts
    409

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    A great workout today, very happy with the plan I set up over the last few months. I havent done overhead presses in two and a half months...added them back in today.
    Bwt. - 194 (need to get my weight up a few pounds)
    DB swing: 40x13
    OHP: 55x5, 75x3, 95x1, 120x2, 100x5x2 b/o
    Pull-up: bwt x 5, 5, 4
    Front SQ: 100x5, 130x5, 160x3, 190x3
    Rack pull: 195x5, 245x3, 295x1, 345x5
    Face pull: 45 x 7, 7, 7
    BB curl: 55x5, 75x2, 100x3

  7. #137
    Join Date
    Nov 2010
    Posts
    409

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    My workout today started out great, but unfortunately ended on a bit of a sour note.
    Bwt. - 196
    Ext. rotator: 21 1/2 x 10, 9, 9
    DB swing: 40x14
    45 deg. inc. press: 95x5, 115x3, 130x1, 150x4, 135x5x2 b/o
    SQ: 155x3, 185x3, 215x3, 240x3, 265x3
    Stiff-leg DL: 155x6, 205x3, 235x5
    Dips: bwt. x 6, +35x3, +70x3*PR (seemed to strain my elbow on the last set, bummer)
    Laterals: 20x9, 8, 8

  8. #138
    Join Date
    Nov 2010
    Posts
    409

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    After my last workout I was feeling some strain in my hip flexor, so I took a couple days extra and worked out this morning. I found out yesterday that the State meet is cancelled when I got a refund check of my entry fee, so now I have time to dial things back and go into maintenance mode for awhile.
    Bwt. - 195
    DB swing: 40x15
    Ext. rotator: 21 1/2 x 10, 10, 9
    Dead-stop SQ from 12 below lockout: 215x4, 265x4, 315x4, 370x4
    BP: 95x5, 140x5, 177x3x3, CGBP b/o: 165x3x2
    BB row: 115x5, 140x5, 185x5
    Alt. front raise: 20x7, 6, 6

  9. #139
    Join Date
    Oct 2014
    Location
    New York
    Posts
    1,931

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    So many things have changed with this virus. Stay well.

  10. #140
    Join Date
    Nov 2010
    Posts
    409

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    starting strength coach development program
    Light day;
    Bwt. - 195.4
    DB swing: 42x10
    OHP: 55x5, 75x3, 90x1, 105x3x5 sets
    Pull-up: bwt. x 5, 5, 5
    Front SQ: 100x5, 130x5, 165x3, 195x1
    Halting DL: 165x5, 215x3, 265x1, 315x3
    Face pull: 45x8, 7, 7
    Fat bar curl: 57x5, 70x2, 87x3, 3, 3

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