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  1. #1
    Join Date
    Jul 2007
    Posts
    69

    Default tpc's training journal

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Sex: male
    Age: 20
    Height: 6'
    Weight: 185 lbs
    BF%: 12ish

    Squat: 315x1
    DL: 405x1
    Bench: 245x1

    Training experience: body part splits in high school, starting strength, sf 5x5, upper lowers

    Current plan: Monday - chest/shoulders/tri, Tuesday - legs/back/bi, Thursday - chest/shoulders/tri, Friday - legs/back/bi

    Anything else you want to know just ask

  2. #2
    Join Date
    Jul 2007
    Posts
    69

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    Monday October 1, 2007
    chest/shoulders/tri


    incline bb bench
    45x10
    45x8
    95x5
    135x3
    160x1
    185x5x3

    cgbp
    45x8
    135x5
    185x8
    185x6

    db lateral raise
    25x10x2

    dips
    BWx15
    BWx12
    BWx12

    machine shoulder press
    125x8
    125x6

    reverse grip pressdown
    120x10x3

    comments
    Wasn't feeling incline bb bench today so I just did 3 sets of 5 and decided to move on. First time doing cgbp in a while. Grip was a little inside shoulder width. I think 205x5 is my best on those. I recently read an elitefts article about dips in the 10-15 rep range for intermediate lifters instead of lower reps. I would usually add weight on those but after reading the article i decided not too. Machine shoulder press for delts becase at that point my stabilizers were fried. Had a great pump after pressdowns. I didn't do any RC work, Ill do that later this week. I have a big Management exam Wed so I don't know if I am gonna make it to the gym tomorrow.

  3. #3
    Join Date
    Jul 2007
    Posts
    69

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    Here is that article I was talking about...

    http://www.elitefts.com/documents/five_things.htm

  4. #4
    Join Date
    Jul 2007
    Posts
    200

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    Hey, nice see you finally start a journal. Consider me on board.

  5. #5
    Join Date
    Jul 2007
    Posts
    69

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    Quote Originally Posted by Misanthrope View Post
    Hey, nice see you finally start a journal. Consider me on board.
    Thanks. Glad to have you on board!

  6. #6
    Join Date
    Jul 2007
    Posts
    69

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    No workout today because I have to study for an exam I have tomorrow. I will do legs/back/bis tomorrow night.

  7. #7
    Join Date
    Jul 2007
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    Wednesday October 3, 2007
    legs/back/bi


    squat
    45x10
    95x6
    135x5
    185x3
    225x3
    250x1
    275x1

    315x3
    275x7
    135x16

    bb row
    45x8
    95x5
    135x3

    185x5x5

    bb curl
    45x6
    65x3
    95x3
    105x3

    135x3
    95x10

    hypers
    25x10x3

    ab work
    3 sets

    comments
    Great workout tonight. I felt real good during squats so I decided to go heavy. My friend was there to spot which was reasuring. 315x3 is a pr! My face was beat red during the set haha. Rows were from the floor, deweighted after each rep. Decided to go wild on bb curls, never attempted 135 before, so that was exciting. First rep was clean, second 2 reps were slightly cheated (like BigD's). Overall, I was very happy with the workout!

  8. #8
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    Jul 2007
    Posts
    200

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    Nice job. What do you normally do for squats when you don't go heavy like you did tonight?

  9. #9
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    Jul 2007
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    Quote Originally Posted by Misanthrope View Post
    Nice job. What do you normally do for squats when you don't go heavy like you did tonight?
    I usually stay around 5 reps. For example, last week I did 245x5x5. I change up my rep ranges depending on how I feel. I have a bit of a squat ass though and I would like to bring up my quads. I tried front squatting but my form isn't great. I will probably do some high rep leg presses after dl this weekend.

  10. #10
    Join Date
    Jul 2007
    Posts
    132

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    starting strength coach development program
    Strong squat PR!

    How long have you been doing your current routine?

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