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Thread: BR's Off-Season Training Log

  1. #1
    Join Date
    May 2013
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    Default BR's Off-Season Training Log

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    Background

    I've been strength training on and off since 2012. My semi-annual training pattern goes something like this:

    1. Train.
    2. Get kinda strong in time for rugby season.
    3. Lose strength gains and/or injure self playing rugby.
    4. Repeat, getting (just slightly) stronger than last time.


    Old Log:

    SS for Rugby

    Current Goals:

    This is shaping up to be a weird winter training-wise. I separated my right AC joint on 11/8. As of now I can't press or bench press any considerable weight. The only squat variant that works (so far) is the SSB. I pulled last night and the shoulder held up well so I'm optimistic about deadlifts. Cleans are out for a while.

    For now, I'm going to train the deadlift as my main lower body lift while using the SSB to keep doing some kind of squatting. I'm thinking that my presses will have to progress at a really slow rate, if at all. I'm going to use this opportunity to improve my conditioning levels which haven't been good enough lately.

    The plan is subject to change, depending on recovery time for the shoulder.

    11/17/16 - Thursday

    LBBS - tried a thumbs around grip to see if that might work. It became too painful at 165 so I switched to the SSB.

    SSB - 55*5*2, 95*5, 135*5, 175*5, 215*5, 235*5, 255*5

    DL - 135*5*2, 185*5, 235*5, 285*2, 325*2, 365*2, 405*5

  2. #2
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    11/19/16 - Saturday

    Press - 25x25x3

    Lat Pulldowns - 40x25, 80x25x2

    Rowing Intervals - (:20 on/1:40 off) x 8 rounds

    Avg Pace Per Round= 1:20.7


    Notes: Pressing and lat pulls went well. I have to be careful to brace well and use perfect form on each rep. As long as I can continue to do this without pain, I'll take small, regular jumps on these two movements 2-3x/wk and decrease the reps as I go along. My shoulder has felt much better for the 24 hours immediately following this workout.

    The plan for conditioning work is to row twice a week. One workout will be an interval session like today. I'm going to add a round each week as long as I can match or beat today's average pace per round. If I can't do that, I'll repeat the same number of rounds until I can maintain that pace for all rounds. Planning to keep doing that until I'm at 12 rounds and then just look to improve the pace each week.

    The second workout will be a longer distance row. I'll try 5000m on Tuesday. Over time, I can see myself changing this to 2x2500m, 5x1000m,etc.

  3. #3
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    11/21/16 - Monday

    Deadlift - 135x5x2, 215x5, 285x2, 345x8x3

    Press - 30x25x3

    SSB Squat - 55x5, 105x5, 155x5, 205x2, 245x2, 275x5x3

    Notes: 8's on the DL are interesting. I think I'll be able to tolerate the increased DL frequency and volume, but time will tell. I'm starting to like the SSB too.

  4. #4
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    Apr 2016
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    ABQ, NM
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    Default

    Sucks about your ac. I broke my collar bone last winter and had a similar experience: deads were it for me for about a month. You're pulling quite a bit only a week and a half later though!

  5. #5
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    Quote Originally Posted by JakeN View Post
    Sucks about your ac. I broke my collar bone last winter and had a similar experience: deads were it for me for about a month. You're pulling quite a bit only a week and a half later though!
    Thanks man.

  6. #6
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    11/23/16 - Wednesday

    Press- 25x10x2, 35x25x3

    Lat Pull - 100x20, 100x15, 110x15

    5000m row - 21:10.9

  7. #7
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    11/23/16 - Friday

    Press - 40x25, 40x20x2

    Deadlift - 135x5x2, 225x5, 305x2, 385x1, 435x3, 405x3

    SSB Squat - 55x5x2, 125x5, 185x5, 255x2, 285x5x2, 285x1, 285x3

    Notes: I had a foam roller standing up next to the rack and before my third set of squats someone moved it over a couple of feet without me noticing (I had stupidly left it near the plate storage). This put it directly under the plates on the right side of my bar as I started squatting. The plates hit the top of the roller about 1/2 way through down on my first rep which threw me over to the to the side a bit. I stood up and racked the bar. When I tried the set again, I realized that the weird motion had aggravated my surgically repaired right knee. Stopped at three reps.
    Last edited by BostonRugger; 11-25-2016 at 11:01 PM.

  8. #8
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    11/26/16 - Saturday

    Press - 25x10x2, 35x10, 45x20, 50x15, 50x20

    Chins (w/ blue band) - 5 (too soon for these)

    Rowing Intervals (:20/1:40) -

    9 rounds, 1:23.8/500m avg pace. I messed up the start on one round and was smoked by the 9th.

  9. #9
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    11/28/16 - Monday

    Press - 25x10x2, 40x5, 50x20, 55x20, 65x20

    Deadlift - 135x5x2, 205x5, 265x2, 315x2, 350x5x3

    Notes: 5's it is. After last week, I knew I had overshot the mark with the DL volume. Back to 5's.

  10. #10
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    starting strength coach development program
    12/1/16 - Thursday

    Deadlift - 135x5x2, 225x5, 315x3, 365x1, 415x3x2

    Press - 25x10x2, 40x5, 55x5, 70x18, 75x15, 80x15

    SSB Squat - 55x5, 115x5, 175x3, 215x2, 255x2, 295x5x3

    Chins - 1,2,3,1,1,2,2,2,2

    Notes: Great workout. I can do chins again!

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