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Thread: Rockwood Athlete PL Template

  1. #71
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    2016.12.26

    SSB Squat
    175x4@5.5
    190x4@7.0
    205x4@7.5
    215x4@8.0
    205x2x4

    E1RM 258, x6@8=200

    Press
    95x4@3.5
    105x4@6.5
    115x4@8.5
    105x2x4

    E1RM 136, x6@8=101

    Chins 3x8


    Treating this week like a prep week and going for x4@8, plus 2 backoff sets to gauge where to be next week

    Quote Originally Posted by Mahendra View Post
    #swolecity
    #paleandpumped
    Last edited by gtl; 12-26-2016 at 08:39 PM.

  2. #72
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    Feb 2012
    Location
    Indianapolis
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    New work gym:

    Rogue R6
    Rogue Ohio bar (not ideal but not junk)
    Rogue econo bumpers (1 of 45,35,25,10 I think)
    Rogue flat utility bench
    Some other incline bench
    Dbs up to 100
    Kbs
    Cable station
    Body Solid GHR
    3 Concept 2 Rowers
    3 bikes
    Prob some other cardio stuff

  3. #73
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    2016.12.28

    Sumo DL
    155x2x5
    205x4
    255x4@7.5
    275x4@7.5

    Bench (TNG)
    165x5@5.0 (extra rep, oops)
    180x4@7.0
    190x4@8.0
    180x2x4

    E1RM 228, x6@8=178

    Pullups 2x8, 1x5

    #wrekt

    I haven't been this sore in as long as I can remember. I was waddling around today instead of walking. Plopping down when I would sit. It felt like my thigh muscles were going to rip off the bone just trying to get into position to pull. I could not set my back very well, even for baby weights. Called it at 275x4 and moved on to bench.

  4. #74
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    Indianapolis
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    starting strength coach development program
    2016.12.30

    Pause SSB Squat
    165x4@6.5
    185x4@7.5
    195x4@8.0
    185x4

    E1RM=234, x6@8=183

    Fat Bar Bench
    135x4@ez
    145x4@5.0
    155x4@6.5
    165x4@7.5
    170x4@6.5
    170x4@7.0

    E1RM=214, x6@8=167

    Pendlay Row 145x3x6
    Facepulls 2x12

    Thighs were finally not too sore to actually do some lower body shit

    Pecs were on fire, though. Not sure why sets of fat bar bench started to get easier, but I shut it down after that.

    I'm really not sure how I'm about to do x12 on Pendlay Rows next week. It's just a very poor position for me to maintain.

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