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  1. #121
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    10/2/2018 MISS Tuesday


    Cardio - Treadmill 2 miles @ 6.4mph Time 18:35 Breath changes were at 1.0 and 1.8 miles with the normal 8mph sprint from 1.9-2.0 miles. I just might make the goal to progress next week. I really think that Friday's HIIT sled/kettlebell workout is contributing quite a bit.

    While my time may not be impressive to many of you teens and 20 something year olds, remember I am over 50 and weigh 230+ pounds.

  2. #122
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    10/4/2018 Thursday@Work Finding The Least Effective Dose

    Felt terrible today. Severe lack of sleep, inadequate nutrition, and incomplete recovery. The result was a not so great leg workout this morning. Squats were extra hard and my warmup for deadlifts with 225 felt like a workset instead of like a feather. Upper body work was not to bad but not the greatest either.

    Shoulder Stretches

    Squat 3RG25 250(8,5,6-19) This was a really bad performance today. I call a mulligan.

    Bench Press 45X5, 95X5, 95X10, 140X21 Did 1 extra rep for more burn, 20 was just a bit short. What is this cardio? No, just trying to figure out what I can get away with without causing my shoulder to act up again. No pain or discomfort at all. I will keep adding 5 pounds a week and see where this goes. Feels great!

    One Arm DB Row 85X15 L&R

    Kettlebell Press 20#X10 L&R, 35#X12, 35#X13 L&R Added a second work set. More practice for proper form is needed.

    Deadlift 135X5, 225X5, 300X8 Deads felt much heavier then they should have today. Even 225 felt heavy.

    Chins 15 Bodyweight I am going to add a second set of chins in a few weeks. Exercises are slowly being worked back up. One set weighted, the second bodyweight.

  3. #123
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    10/5/2018 Friday@Home

    I didn't do HIIT with the sled/kettlebells on Friday. My kids wanted to play basketball so that was substituted, about 45 minutes.


    10/8/2018 Monday@Work Left Shoulder Rehab Week 9

    Shoulder Stretches

    Squat 3RG25 250#(10,8,7-25) I was able to get plenty of rest over the weekend and also make sure my diet was correct. The result was that I made the reps today. If I absolutely had to one more could have been done each set 250# was a sticking point for a few weeks. Two things contributed to this. One was that on my second workout of the week I was only doing one set, that was not enough to drive progress. Two because of my crazy schedule I had not been able to get proper rest/nutrition.

    Superset Fly/Row (Band)
    Modified Fly 31# X 20, 38# X 10, 38# X 10, 31# X 15
    Row 35# X 20, 43# X 10, 43# X 10, 35# X 15

    Superset Lateral Raise/Front Raise (Band)
    Lateral Raise 11# X 20, 16# X 6, 13# X 10, 11# X 11
    Front Raise 8# X 20, 13# X 9.5, 13# X 9, 8# X 15

    Superset One Arm Chest Press/Face Pulls (Band)
    One Arm Chest Press 28# X 20, 35# X 10, 35# X 10, 28# X 15
    Face Pulls 13# X 20, 19# X 10, 19# X 10, 13# X 15 Stretched the bands for a little more resistance.

    Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band.
    Biceps 20,10,10,15
    Triceps 20,10,10,15

  4. #124
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    10/9/2018 MISS Tuesday

    Cardio - Treadmill 2 miles @ 6.4mph Time 18:35 Breath changes were at 1.0 and 1.6 miles with the normal 8mph sprint from 1.9-2.0 miles. I was not fully recovered from squats on Monday and felt pretty sore. To add to that I left my running sneakers at home and ended up running in my work shoes. My work shoes are Rockport walking shoes. They pass for shoes but wear like sneakers.


    10/11/2018 Thursday@Work Finding The Least Effective Dose

    Shoulder Stretches

    Squat 3RG25 255(8,7,6-21) Not bad for the first day at a new weight.

    Bench Press 45X5, 95X5, 95X10, 145X20

    One Arm DB Row 90X15 L&R Still adding 5lbs a week. Haven't slowed down yet.

    Kettlebell Press 20#X10 L&R, 35#X15 L&R

    Deadlift 135X5, 225X5, 305X8 Deadlifting after adding 2 more sets of squats is defiantly harder.

    Chins +15lbs X 8
    Last edited by Ken_L; 10-11-2018 at 07:04 PM. Reason: Typo

  5. #125
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    10/13/2018 Saturday Went to a climbing gym with my kids. It is very good exercise and a lot of fun too. Weight training makes a huge difference in climbing. I would say that the two biggest helps are chins and grip strength. This was done instead of Friday's HIIT.


    10/15/2018 Monday@Work Left Shoulder Rehab Week 10

    Shoulder Stretches

    Squat 3RG25 255#(9,7,7-23) Picked up 2 reps over last Thursday.

    Superset Fly/Row (Band)
    Modified Fly 31# X 20, 38# X 10, 38# X 10, 31# X 15
    Row 35# X 20, 43# X 10, 43# X 10, 35# X 15

    Superset Lateral Raise/Front Raise (Band)
    Lateral Raise 11# X 20, 13# X 10, 13# X 10, 11# X 15
    Front Raise 8# X 20, 13# X 6, 13# X 6, 8# X 15

    Superset One Arm Chest Press/Face Pulls (Band)
    One Arm Chest Press 28# X 19, 35# X 10, 35# X 10, 28# X 15
    Face Pulls 13# X 20, 19# X 10, 19# X 10, 13# X 15 Stretched the bands for a little more resistance.

    Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band.
    Biceps 20,10,10,16
    Triceps 20,10,10,15

  6. #126
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    10/16/2018 MISS Tuesday

    Cardio - Treadmill 2 miles @ 6.4mph Time 18:34 Made the breath changes at 1.25 and 1.8 miles along with the 8mph sprint from 1.9 to 2 miles. Next week I will move to 6.5mph.

  7. #127
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    10/18/2018 Thursday@Work Finding The Least Effective Dose

    Shoulder Stretches

    Squat 3RG25 255(10,8,7-25) Made the goal of 25 reps today. Next time will be 260#

    Bench Press 45X5, 95X5, 95X10, 150X20

    One Arm DB Row 95X15 L&R

    Kettlebell Press 20#X10 L&R, 35#X15, 10 L&R Added a backoff set at 35# since there was no improvement since last week.

    Deadlift 135X5, 225X5, 310X6 Deadlifts definitely were easier when I was only doing 1 set of squats on Thursday, but squats were not progressing. I guess it doesn't matter. Even though I am fatigued I'll continue to do what I can. Deads should go up as my squat does.

    Chins +15lbs X 9, 8 Added a second set of chins.
    Last edited by Ken_L; 10-18-2018 at 01:51 PM.

  8. #128
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    10/22/2018 Monday@Work Left Shoulder Rehab Week 11


    I had to do an abbreviated workout today. There is a conference going on at the college where I work. It is an all day event and continues into the evening. I have to run the sound/lights/projection. At least the basics were covered which is much better then skipping the workout entirely.

    Shoulder Stretches

    Squat 3RG25 260#(7,7,6-20) This was the first day at 260 pounds. I am not sure whether or not I am going to do a full set of squats plus deadlift on Thursday because I will be in a 5k race on Saturday. The course is a very difficult one with lots of elevation changes and steep inclines (I live in the mountains) so being fully recovered is important. Most likely the race will also throw a monkey wrench into next Mondays workout.

    Superset Fly/Row (Band)
    Modified Fly 31# X 20, 38# X 10, 38# X 10, 31# X 15
    Row 35# X 20, 43# X 10, 43# X 10, 35# X 15

    Superset One Arm Chest Press/Shoulder Press (Band)
    One Arm Chest Press 28# X 19, 35# X 10
    Shoulder Press 8# X 15, 11# X 5 For those that think using bands is for wimps, the 11 pound workset was a lot tougher then pressing a 35 Pound kettlebell. I can press a 53 pounder for at least what I did here.
    Last edited by Ken_L; 10-22-2018 at 12:06 PM.

  9. #129
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    10/23/2018 MISS Tuesday

    Cardio - Ran a practice 5k outside on the actual course that will be used for the race this Saturday. I am thinking about only doing 2 sets of squats tomorrow. 1 set is not enough to preserve strength and 3 sets drives good progress. I do not want to be fatigued for the run, so 2 sets it is. For deadlifts I will just do 1 set of 5 instead of going for max reps like I have been doing. Upper body is no a problem but lower body fatigue is because the course is in the mountains and has constant elevation changes. For this old 230 pound guy the uphill parts are tough! The college soccer players can run the course in about 19 minuets. For me around 30 minutes is a good time.

  10. #130
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    starting strength coach development program
    10/25/2018 Thursday@Work Finding The Least Effective Dose

    Shoulder Stretches

    Squat 260(7,8) My form was better on the second set, more hip drive. Only 2 sets were done today because I want to be fully recovered for the 5k on Saturday.

    Bench Press 45X5, 95X5, 95X10, 155X16,15 Failed to hit 20 reps at 155# so I added a second set.

    One Arm DB Row 100X13 L&R Failed to make 15 reps. I didn't add a second set because I do not want to make to many additions at one time. Besides adding 5# per week on DB rows is like adding 10# on Barbell rows. I will repeat the same weight next week and then move to 2.5# increments.

    Kettlebell Press 20#X10 L&R, 35#X15, 15 L&R Form wasn't what it should have been on the first set otherwise an additional rep or 2 could have been done. The second set felt great. I am thinking about purchasing 40 and 45 pound kettlebells since the jump from 35 to 53 is a big one. The 40 could be used now if I had it.

    Deadlift 135X5, 225X5, 315X5 Deadlifts felt easy today! I could have done a few more reps but didn't because the 5k is in 2 days.

    Chins +15lbs X 10, 9 Picked up a rep on each set over last week.
    Last edited by Ken_L; 10-25-2018 at 10:20 AM. Reason: Typo

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