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Thread: BR's Off-Season Training Log

  1. #141
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    Default BR's Off-Season Training Log

    • starting strength seminar april 2024
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    Thanks, Shug. I’m finally close to previous maxes on all my lifts and should be setting some PRs soon. Excited for Columbus Day training this afternoon.
    Last edited by BostonRugger; 10-09-2017 at 08:10 AM. Reason: I spel gud

  2. #142
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    10/9/17 - Monday

    Squat - 45x5x4, 135x5, 205x3, 275, 335, 385&<6, 425@8, 445@9, 415x3@9, 405x3@9, 395x3@9

    2ct Paused Bench - 45x5x2, 95x5, 135x3, 175, 205, 225x4@7, 235x4@8, 245x3@9, 237.5x3@9, 232.5x3@9

    Rack Pull - 135x6x2, 225x6, 315x3, 385x6@6.5, 405x6@8, 395x6@8


    Notes:

    Everything works better when you're honest about RPE's. Looking back, I think it was a good thing that I failed a few reps/sets last week. It gave me a good calibration for knowing when I'm actually getting close to failure.
    Last edited by BostonRugger; 10-10-2017 at 11:32 AM.

  3. #143
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    10/11/17 - Wednesday

    Paused Bench - 45x5x3, 105x5, 155x3, 195, (belt/wraps)235@<6, 265@7.5, 290@9.5, 260x3@9, 255x3@9.5, 245x3@8.5

    2ct Paused Squat - (sleeves)45x5x2, 115x5, 185x3, 235, (+belt)265, 290x3@7, 310x3@8, 330x3@9, 320x3@9, 310x3@9

    Rows - 135x6, 165x6, 185x6, 195x6, 205x6

    Notes: Gross but relevant - chest zit on my sternum, right where the bar goes. I wound up touching down about an inch lower than usual. Felt like I was getting better ‘pop’ after the pause, but maybe losing tightness/stretch.

    I've been making the effort to eat 4-5 good quality meals daily with adequate protein and calories. Bodyweight = 242. Belt=tighter. This makes me happier than it should. Feeling like things are back on track after a low week last week. Looking back at the past two weeks, the difference is food and rest. I have to pay attention to recovery if I'm going to get results. Eat the food, Tina.
    Last edited by BostonRugger; 10-12-2017 at 09:35 AM.

  4. #144
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    10/12/17 - Thursday GPP

    7 mins Pull-Ups - 31
    7 mins abs - 2x5 rollouts, stuff
    Prowler - 135x :20/1:40 - 7rds

  5. #145
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    Default BR's Off-Season Training Log

    10/14/17 - Saturday

    Deadlift - 135x5x2, 225x5, 315x3, 395, 435, 480@8, 500@9, 460x3@9, 450x3@9, 440x3@9.5

    Press - 45x5x2, 85x3, 115x2, 145x1, 175x1, 190@8, 205@10(whoops), 175x3@8.5, 175x3@9, 170x3@9,

    3-0-3 Tempo Squat - 45x6, 105x6, 155x6@6, 175x6@7, 195x6x3@8s

    Notes:

    YouTube

    Forgot my lifting shoes so I trained in Sambas.
    Last edited by BostonRugger; 10-14-2017 at 07:17 PM.

  6. #146
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    10/15/17 - Sunday

    GPP

    Chins - 37 in 7 mins

    Prowler - 135x :20/1:40 - 7 rds

  7. #147
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    10/16/17 - Monday

    Squat- 45x5x2, 135x5x2, 205x3, 275, 335, 395, 435@8, 455@8-8.5, 470@9 PR, 415x3@9, 405x3@8.5-9, 395x3@9

    2ct Paused Bench - 45x5, 95x5, 145x3, 185, 215, 235x3@7, 245x3@8-8.5. 250x3@9, 245x3@9, 240x3@9

    Rack Pull - 135x6x2, 225x6, 315x3, 385x6@7, 405x6@8, 425x6@8.5-9

    Notes:

    BW - 246
    5.5 hrs sleep last night (whoops)

    Solid session.

    Expected to work for 455@9 on Squat. Instead it was more like an 8. Took a small PR to hit the 9. I should have a bigger one coming next week.

    YouTube

  8. #148
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    10/18/17 - Wednesday

    Paused Bench - 45x5x2, 105x3, 155x3, 195, 235, 270@8, 285@9, 265x3@9, 260x3@9-9.5, 252.5x3@9

    2ct Paused Squat - 45x5, 3’s x 115, 185, 235, 275, 305@7, 320@8, 335@9, 325@9, 315@9

    Rows - some

  9. #149
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    10/20/17 - Friday

    Lunchtime GPP

    Chins - 7 minute AMRAP - 43

    Prowler - :20/1:40 - 7 rds (135 lbs).

  10. #150
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    starting strength coach development program
    10/21/17 - Saturday

    Deadlift - 135x5x2, 225x5, 315x3, 385, 445, 485@8, 505@9, 465x3@9.5, 445@9-9.5, 425x3@8.5-9

    Press - 45x5x2, 85x3, 115x3, 145, 175@<6, 195@8, 205x0@>10, 175x3@9, 170x3@9, 165x3@9

    3-0-3 Tempo Squats - 105x6, 145x6, 165x6, 185x6, 205x6, 225x6

    Notes: End of the cycle. Testing next week.

    505 DL:

    YouTube

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