Defying Inferior Genetics Defying Inferior Genetics - Page 10

starting strength gym
Page 10 of 12 FirstFirst ... 89101112 LastLast
Results 91 to 100 of 115

Thread: Defying Inferior Genetics

  1. #91
    Join Date
    Dec 2017
    Posts
    150

    Default

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Developmental Week 3

    01/28/19 Monday

    BW - 175.4

    Squat - 325x1, 295x4, 265x4x3

    Bench - 220x1, 200x4, 185x4x3

    2ct Paused DL - 275x5, 295x5, 315x5, 300x5


    01/30/19 Wednesday

    2ct Paused Squat - 235x5, 245x5, 255x5, 240x5

    Press - 140x1, 125x4, 115x4x3

    Pendlay Rows - 165x10, 175x10x4


    02/01/19 Friday

    Deadlift - 385x1, 350x4, 310x4x3

    Floor Press - 175x5, 195x5, 205x4, 185x5

    Leg Press - 450x10, 500x10x4

  2. #92
    Join Date
    Dec 2017
    Posts
    150

    Default

    Peaking Week 1

    02/04/19 Monday

    BW - 176

    Squat - 325x1, 280x4x4

    Bench - 225x1, 205x3x5

    Pin Bench - 185x4, 190x4, 195x4, 185x4


    02/05/19 Tuesday

    Deadlift - 390x1, 360x4, 335x4x2

    CGBP - 210x1, 200x3, 185x3x3

    Beltless Squat - 225x6, 245x6x3


    02/07/19 Thursday

    2ct Paused Squat - 285x1, 275x3, 260x3x2

    2ct Paused Bench - 220x1, 210x3, 200x3x2

    Beltless Press - 100x6, 115x6x2, 115x5


    02/08/19 Friday

    2" Deficit DL - 310x1, 300x3, 285x3x2

    2ct Paused Bench - 220x1, 210x3, 195x3x3

    RDL - 235x6, 250x6, 255x6x2

  3. #93
    Join Date
    Dec 2017
    Posts
    150

    Default

    Peaking Week 2

    02/11/19 Monday

    BW - 175.4

    Squat - 335x1, 280x5, 300x3, 305x3x2

    Bench - 235x1, 210x3x5

    Pin Bench - 190x4, 195x4, 205x3 (fail), 190x3 (fail)


    02/12/19 Tuesday

    Deadlift - 390x1, 375x3, 360x3, 360x1 (fail)

    CGBP - 215x1, 205x3, 185x3, 190x3x2

    Beltless Squat - 205x6, 225x6x3

    Low back pain. Minor but i did cut myself some slack on Squat


    02/14/19 Thursday

    2ct Paused Squat - 290x1, 280x3, 265x3x2

    2ct Paused Bench - 225x1, 215x2 (fail), 190x3x2

    Beltless Press - 110x6, 115x6x3

    Elbow pain.


    02/15/19 Friday

    2" Deficit DL - 315x1, 305x3, 290x3x2

    2ct Paused Bench - 205x1, 200x3, 190x3x2

    RDL - 245x6, 265x6x3

    Shoulder pain.


    This week has been shitty for training. I may have let my ego/shame get in the way again and the fatigue level has crept up.
    Last edited by Shawnlock; 02-15-2019 at 11:07 AM.

  4. #94
    Join Date
    Dec 2017
    Posts
    150

    Default

    Peaking Week 3
    (Flu and lost a lot of weight)

    02/18/19 Monday

    BW - 172

    Squat - 335x1, 320x1, 295x3

    Bench - 235x1, 220x2, 205x3

    Deadlift - 385x1


    02/20/19 Wednesday

    BW - 172.6

    Squat - 325x1

    Bench - 230x1


    02/23/19 Saturday (Meet Day - first meet ever)

    Weign-in 75.80KG

    Squat - 145KG, 155KG, 162.5KG (fail)

    Bench - 100KG, 105KG, 107.5KG

    Deadlift - 170KG, 180KG, 190KG

    83 KG open class second place.

    Didn't make my original goal of 9 for 9 and 1000-lbs club (997.59 lbs. SO CLOSE!!)Neither did I meet my soul mate as I have low-key fantasized. However, this meet was very well-run and I had tons of fun. Very surprised by this award result for sure.

  5. #95
    Join Date
    Dec 2017
    Posts
    150

    Default

    Hypertrophy Week 1

    02/25/19 Monday

    Squat - 235x6, 250x6, 265x6x2

    Press - 100x6, 110x6, 115x6, 115x4

    DB Flat Bench - 50x16, 5, 5, 4, 3


    02/26/19 Tuesday

    Deadlift - 295x6, 315x6, 320x6x2

    Bench - 155x6, 160x6, 170x6, 175x6

    Leg Press - 270x16, 5x5


    02/28/19 Thursday

    HBBS - 205x8, 215x8, 225x8x2

    Incline Bench - 140x8, 145x8, 150x8, 150x7

    DB Standing Press - 30x13, 4 reps x5


    03/01/19 Friday

    2" Deficit DL - 245x8, 265x8, 275x8x2

    CGBP - 145x8, 150x8, 160x8x2

    Pendlay Rows - 155x15, 5, 4 reps x4, 2 reps

  6. #96
    Join Date
    Dec 2017
    Posts
    150

    Default

    Hypertrophy Week 2

    03/04/19 Monday

    BW - 171.4

    Squat - 245x6, 255x6x2, 270x6x2

    Press - 105x6, 110x6, 115x6x3

    DB Flat Bench - 50x13, 5, 5, 3


    03/05/19 Tuesday

    Deadlift - 295x6, 305x6x2, 315x6x2

    Bench - 175x6, 185x6, 190x6, 180x4, 180x6

    Leg Press - 360x16, 5x5


    03/07/19 Thursday

    HBBS - 215x8, 225x8, 230x8x3

    Incline Bench - 140x8, 145x8, 150x8x2, 150x6

    DB Standing Press - 30x15, 5, 4 reps x4


    03/08/19 Friday

    2" Deficit DL - 255x8, 265x8, 280x8x2

    CGBP - 150x8, 155x8, 165x8x2, 165x7

    Pendlay Rows - 155x14, 5, 4, 4, 4, 3

  7. #97
    Join Date
    Dec 2017
    Posts
    150

    Default

    Hypertrophy Week 3

    03/12/19 Tuesday

    Squat - 275x6, 280x6x2, 285x6x2

    Press - 105x6, 115x6, 120x6, 120x3, 105x7

    DB Flat Bench - 50x16, 5, 5, 4, 4, 3


    03/13/19 Wednesday

    Deadlift - 295x6, 305x6x2, 325x6x2

    Bench - 165x6, 175x6, 185x6x2, 185x5

    Leg Press - 410x15, 5x5


    03/16/19 Saturday

    2" Deficit DL - 255x8, 265x8, 285x8, 290x8x2

    CGBP - 145x8, 155x8, 165x8, 160x8x2

    DB Standing Press - 30x12, 5x5


    Missed a day this week. No excuses.

  8. #98
    Join Date
    Dec 2017
    Posts
    150

    Default

    Hypertrophy Week 4

    03/18/19 Monday

    Squat - 265x6, 275x6x3, 285x6x2, 275x6

    Press - 100x6, 110x6x2, 120x5, 115x6x2

    DB Flat Bench - 55x15, 5, 4, 3


    03/19/19 Tuesday

    Deadlift - 285x6, 305x6x3, 310x6x3

    Bench - 165x6, 170x6x2,180x6x2, 175x5

    Leg Press - 450x15, 5, 5, 5, 4, 3


    03/21/19 Thursday

    HBBS - 205x8, 215x8, 225x8x2, 215x8

    Incline Bench - 135x8, 145x8, 155x8, 150x8x2

    DB Standing Press - 30x15, 5x5


    03/22/19 Friday

    2" Deficit DL - 245x8, 265x8, 285x4 (back pain), 225x8x2

    CGBP - 145x8, 155x8, 160x8x3

    Seated Cable Row - 120x16, 5x5

  9. #99
    Join Date
    Dec 2017
    Posts
    150

    Default

    Hypertrophy Week 5

    03/26/19 Tuesday

    Squat - 325x1, 265x6, 245x6, 235x6 (back pain lingers)

    Press - 135x1, 115x6, 105x6, 110x6, 105x6

    DB Incline Bench - 60x8x3


    03/27/19 Wednesday

    Deadlift - 245x1, 215x6, 205x6x2

    Bench - 205x1, 180x6, 175x6x3

    2ct Paused Leg Press - 270x11x3


    03/29/19 Friday

    2ct Paused Squat - 190x8, 195x8, 200x8x2

    CGBP - 140x8, 150x8, 160x8, 165x8

    DB Flat Bench - 65x10, 60x11x2


    03/30/19 Saturday

    2ct Paused DL - 185x8, 195x8, 205x8x2

    2ct Paused Bench - 140x8, 145x8, 155x8x2

    T-bar Row - 70x11x3


    Not being able to afford coaching definitely sucks, especially when pain is involved. The only part I can control is my own patience, and hopefully the correct amount of aggressiveness for load management.

    However, lifting is still my favorite hobby and I wouldn't trade it for anything else.

  10. #100
    Join Date
    Dec 2017
    Posts
    150

    Default

    starting strength coach development program
    Hypertrophy Week 6

    04/01/19 Monday

    Squat - 295x1, 260x6, 245x6x3

    Press - 135x1, 115x6, 110x6x3

    DB Incline Bench - 65x8x4


    04/02/19 Tuesday

    Deadlift - 245x1, 225x6, 205x6x3 (too light)

    Bench - 215x1, 190x6, 180x6x2, 175x6

    2ct Paused Leg Press - 290x11x4


    04/04/19 Thursday

    2ct Paused Squat - 195x8, 200x8, 205x8x3

    CGBP - 140x8, 150x8, 165x8x2, 160x8

    DB Flat Bench - 65x11x2, 55x11x2


    04/05/19 Friday

    2ct Paused DL - 185x8, 195x8, 205x8x3

    2ct Paused Bench - 145x8, 150x8, 160x8x2, 155x8

    T-Bar Row - 80x11x4

Page 10 of 12 FirstFirst ... 89101112 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •