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  1. #101
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    Dec 2017
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    • wichita falls texas december seminar 2020
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    Hypertrophy Week 7

    04/08/19 Monday

    Squat - 285x1, 250x6, 240x6x3

    Press - 140x1, 120x6, 110x6, 115x6x2

    DB Incline Bench - 65x8x2, 60x8x2


    04/10/19 Wednesday

    Deadlift - 315x1, 280x6, 265x6x3

    Bench - 220x1, 190x6, 180x6x3

    2ct Paused Leg Press - 310x11x4


    04/12/19 Friday

    2ct Paused Squat - 195x8, 205x8, 215x8x3

    CGBP - 140x8, 155x8, 165x8x3

    DB Flat Bench - 65x11, 65x8, 60x10, 50x11


    04/13/19 Saturday

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

    2ct Paused Bench - 140x8, 150x8, 160x8x3

    T-Bar Row - 80x11x4

  2. #102
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    Dec 2017
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    Strength Week 1

    04/15/19 Monday

    Comp Squat - 250x5, 260x5, 270x5

    Comp OHP - 115x5, 125x5, 120x5

    Pendlay Rows - 155x10, 165x10, 175x10


    04/16/19 Tuesday

    Comp Deadlift - 275x5, 295x5, 315x5

    Comp Bench - 185x5, 190x5, 200x4 (misgroove)

    3-0-3 Tempo Squat - 135x10, 155x10, 185x10

    Total time 57:12


    04/18/19 Thursday

    Beltless Squat - 235x4, 250x4, 255x4 (meant to put on 260. dumb me.)

    Bench with Bands - 165x4, 170x4, 180x4

    Close Grip Incline Bench - 135x10, 140x10, 145x10

    Total time 56:51


    04/19/19 Friday

    Rack Pull, mid-shin - 285x4, 295x4, 300x4

    CGBP - 175x4, 185x4, 200x4

    Leg Press - 360x10, 450x10, 500x10

    Total time: 63:08


    Lingering back pain (2/10) slightly occupying my mind during training.

  3. #103
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    Dec 2017
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    Strength Week 2

    04/22/19 Monday

    BW - 173

    Comp Squat - 315x1, 250x5x5

    Comp OHP - 140x1, 115x5x5

    Pendlay Row - 175x10, 185x10, 190x10, 180x10

    Time: 99:47


    04/23/19 Tuesday

    Comp Deadlift - 365x1, 290x5x5

    Comp Bench - 225x1, 180x5x5

    3-0-3 Temp Squat - 155x10, 175x10, 195x10, 185x10

    Time: 105:38


    04/25/19 Thursday

    Beltless Squat - 245x4, 255x4, 260x4, 245x4x3

    Bench with Bands - 160x4, 165x4, 170x4, 160x2 (Exact same setup but felt harder than last week. Left elbow pain.)

    Incline CGBP - 135x10, 140x10 (Quit the next set mid-set. Psychological fatigue maybe. A complete fucking mess in the head.)

    Time: 79:31


    04/27/19 Saturday

    Block pull, mid shin - 145x4, 155x4, 185x4, 175x4x2 (LBP)

    CGBP - 175x4, 190x4, 200x4, 190x4x3

    Leg Press - 270x10, 360x10, 410x10, 390x10

    Time: 83:50


    This week started out nicely for the first two competition-lifts days, then had a bad interference from emotional stuff for the last two days. Man period perhaps? Actually made it in on Friday, but experienced back pain during warmup so stopped and did some rehab air squats/DLs and left. Was not able to stay calm this time and got super frustrated. Pushed myself into the gym on Saturday and finished the planned workout with much lighter weights. Glad to have made it.

  4. #104
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    Dec 2017
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    Recovery Week 1

    05/19/19 Sunday

    HBBS - 135x15, 155x15x2

    1ct Paused Bench - 115x15, 120x15x2

    Deadlift - 135x15, 145x15, 155x15

    Crunch - +10 lbs x15, +25 lb x15x2

    Superman - BW x15x3


    05/22/19 Wednesday

    HBBS - 135x12x2, 140x12x2

    1ct Paused Bench - 115x12, 120x12, 125x12x2

    Deadlift - 140x12, 150x12, 160x12x2

    Situps - BWx15, +6lbs x15, +10lbs x15, +10lbs x12

    Back Extension - BWx12x4

    Time: 79:48


    05/24/19 Friday

    HBBS - 135x10, 145x10, 145x10x3

    1ct Paused Bench - 115x10, 120x10, 130x10x2, 140x10

    Deadlift - 145x10, 155x10, 165x10x2, 170x10

    Abmat Crunch - BWx10x5

    Cobra - BWx10x5

    Time: 102:35


    After doodling around for three weeks, I have decided to ditch the strength program and focus on a period of de-loading and healing for my back to get rid of the pain.

  5. #105
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    Mar 2019
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    Quote Originally Posted by Shawnlock View Post
    Crunch - +10 lbs x15, +25 lb x15x2

    Situps - BWx15, +6lbs x15, +10lbs x15, +10lbs x12

    Back Extension - BWx12x4

    Abmat Crunch - BWx10x5

    Cobra - BWx10x5

    After doodling around for three weeks, I have decided to ditch the strength program and focus on a period of de-loading and healing for my back to get rid of the pain.
    I don't know the nature of your back injury, but this may be worthy of consideration: Your Gut, Your Health, and Situps | Mark Rippetoe

    Hope things improve for you.

  6. #106
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    Dec 2017
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    Quote Originally Posted by zft View Post
    I don't know the nature of your back injury, but this may be worthy of consideration: Your Gut, Your Health, and Situps | Mark Rippetoe

    Hope things improve for you.
    Thank you for the suggestion and your kind wish! Definitely food for thought! I am no longer in the initial acute pain phase, and try to move in various ways by giving these exercises a try at little to no load, hoping to further desensitize the painful area.
    Last edited by Shawnlock; 05-25-2019 at 08:25 AM.

  7. #107
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    Dec 2017
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    Recovery Week 2

    05/27/19 Monday

    Squat - 140x10, 145x10, 150x10, 155x10x2

    Incline Bench - 115x10, 120x10, 125x10, 130x10, 115x10

    Hip Thrusts - 95x10, 105x10, 115x10, 125x10x2


    05/29/19 Wednesday

    1ct Paused Bench - 120x10, 125x10, 130x10, 135x10x2

    Incline DB Bench - 40x10, 45x10, 50x10, 55x10x2

    Decline situps - BWx10x5

    Time: 78:00


    05/31/19 Friday

    Deadlift - 145x10, 155x10, 165x10, 175x10x2

    Floor Press - 115x10, 125x10, 135x10, 145x10x2

    Leg Press - 180x10, 270x10, 320x10, 360x10x2

    Time: 84:42

  8. #108
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    Dec 2017
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    Recovery Week 3

    06/03/19 Monday

    Squat - 135x10, 140x10, 145x6, 150x10, 150x10

    Incline BP - 115x10, 120x10, 125x10x3

    Hip Thrusts - 100x10, 110x10, 115x10, 125x10x2

    Hamstring Curls - 85x10, 100x10, 110x10, 115x10x2

    Time: 92:00


    06/05/19 Wednesday

    1ct Paused Bench - 120x10, 125x10, 135x10, 140x10x2

    Incline DB Bench - 45x10, 50x10, 55x10, 60x10, 55x10

    Decline situps - BWx10x4, BWx8

    Time: 62:45


    06/07/19 Friday

    Deadlift - 145x10, 155x10, 165x10, 175x10, 185x10

    Floor Press - 115x10, 120x10, 125x10, 130x10, 135x10

    Leg Press - 180x10, 270x10, 290x10, 310x10x2

    Time: 72:55


    Mostly a pain-free week. Happy face.
    Last edited by Shawnlock; 06-14-2019 at 08:39 AM. Reason: Typo

  9. #109
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    Dec 2017
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    Recovery Week 4

    06/11/19 Tuesday

    Squat - 135x8, 140x8, 150x8x2, 160x8, 165x8

    High Incline BP - 95x8, 100x8, 105x8x2, 115x8x2

    Hip Thrusts - 105x8, 115x8, 125x8x2, 130x8x2

    Time: 85:37


    06/12/19 Wednesday

    1ct Paused Bench - 120x8, 125x8, 135x8x2, 145x8x2

    Low Incline BP - 115x8, 120x8, 130x8x2, 140x8, 135x8

    Decline situps - BWx10x3

    Time: 48:40


    06/14/19 Friday

    Deadlift - 145x8, 155x8, 170x8x2, 190x8x2

    Floor Press - 125x8, 135x8, 140x8x2, 145x8, 150x8

    Leg Press - 270x8, 290x8, 320x8x2, 360x8x2

    Time: 79:25

  10. #110
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    Dec 2017
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    starting strength coach development program
    Recovery Week 5

    06/17/19 Monday

    Squat - 140x8, 150x8, 160x8x2, 170x8x2

    High Incline BP - 95x8, 105x8, 115x8x2, 120x8x2

    RDL - 135x8, 145x8, 155x8x2, 165x8x2

    Time: 86:42; Pain: 2/10; Exertion: 6/10


    06/19/19 Wednesday

    1ct Paused Bench - 120x8, 130x8, 135x8, 140x8, 150x8x2

    Low Incline BP - 115x8, 120x8, 125x8, 130x8, 135x8, 140x8

    Decline situps - BWx8x4

    Time: 50:37; Pain: 2/10; Exertion: 4/10


    06/21/19 Friday

    Deadlift - 155x8, 175x8, 195x8x2, 225x8x2

    Floor Press - 125x8, 130x8, 135x8, 145x8, 155x8x2

    Leg Press - 270x8, 320x8, 360x8x2, 380x8x2

    Time: 82:14; Pain: 1/10; Exertion: 5/10

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