Quest For Strength Quest For Strength - Page 21

starting strength gym
Page 21 of 22 FirstFirst ... 1119202122 LastLast
Results 201 to 210 of 211

Thread: Quest For Strength

  1. #201
    Join Date
    Nov 2017
    Location
    WV
    Posts
    325

    Default

    • phoenix arizona seminar date
    • texas seminar date
    9/13/2019 Friday
    Treadmill 2 miles@6.3mph with .1 mile sprint at the end
    Abs
    Biceps DB Curls 30X10X2 L&R
    Triceps DB Kickback 20X10X2 L&R


    9/16/2019 Monday@Work (Heavy Day)
    Squats felt awful during the first few warmup sets. I thought that there was no way that today's weight was going to move. The funny thing was that when I hit 185# during warmups it felt easy. Why did the lighter starting weights feel heavier? The working sets went exceptionally well. Usually when moving up a weight I only get 3X4 then 4,5,4, then 3X5. Today I did 4,5,4. So it felt terrible at the beginning but ended up better then it should have. You just never know until you try.

    Next week I'll add 5# to the first set of benches and also to DB Rows.

    Squat 320X1, 295X4,5,4
    Bench 225X3, 215X4X2
    One Arm DB Row 135X10 L&R

  2. #202
    Join Date
    Nov 2017
    Location
    WV
    Posts
    325

    Default

    9/19/2019 Thursday@Work (Light Day)

    Today was a big failure with the deadlift. I can't keep doing deads only every week and a half. I have gone as far as I can and am starting to regress. More frequency is needed. Plus as I have said before I have a hard time getting into the deadlift mentally first thing in the morning. Mid day is much better after having a good breakfast and time to digest.

    Deadlift 405XFAIL, 380X1, 355X2
    KB Press 20X10, 35X10, 45X10 L&R
    Squat 280X5X2


    9/20/2019 Friday Cardio
    Treadmill 2 miles@6.3mph
    Abs 1 round with 16# medball
    DB Curls 35X8X2
    DB Tri kick backs 25X8X2

  3. #203
    Join Date
    Nov 2017
    Location
    WV
    Posts
    325

    Default

    A new week with a few tweaks to the program to allow for more deadlift frequency.
    I was doing a H/L/M program but only lifting 2 times a week. In order to continue making progress on squats the medium day had become almost a heavy day so I am dropping the medium day and will start over with a heavy day instead. Lower body will be on a 2 day schedule but upper body will stay on the same h/l/m that I have been running.

    Lower body will be S/D, upper H/L/M

    9/23/2019 Monday (S/M) this means Squat heavy and Medium upper body.
    AM@Home
    Squat 320X1, 295X4X3 My weight at home totals 8-10 pounds heavier then the same loading at work, so this was good.
    Lunch@Work
    Bench 215X5X3
    Chins 14, 12

    9/24/2019 Tuesday Cardio
    Treadmill 1 mile@6.4mph with two 1/10 mile sprints @ 8mph and 9mph.
    Abs 1 round with 16# medball

    9/26/2019 Thursday (D/H) this means Deadlift with light squats, Heavy for upper body.
    AM@Home
    Squat 280X5X2
    DB Row 140X7.5 L&R
    Lunch@Work
    Bench 230X3, 220X4, 3
    Deadlift 385X1 (easy today), 350X5 These were much better then the last couple of sessions. Increased frequency plus doing them later in the day was a big improvement!

    9/27/2019 Friday
    Treadmill 2 miles@6.3mph with 8mph sprint
    1 round abs (crunch & side twists) with 16# medball
    DB Curls 35X9X2
    Tri Kick Backs 25X9X2

  4. #204
    Join Date
    Nov 2017
    Location
    WV
    Posts
    325

    Default

    9/30/2019 Monday@Work (S/L) Squat heavy / Light upper body

    Good workout everything is going according to plan after the last few tweaks to the program. So far there has not even been a hint of shoulder pain. The barbell press is out because my shoulders do not like it and will start to hurt if I push the lift. I don't think that it is a form issue but due to the lack of flexibility in my shoulders. They must go past where they want to for the movement causing impingement. Using kettlebells instead unlocks the arms from each other and offers a movement path that works for me. There is rotation in the shoulder rather then having the hands locked forward. I am taking it slow and easy with this lift. Slow progress is much faster then injury, delays, and rehab.

    Squat 325X1, 295X5X3 PR Next week I get to move on to 300#'s for worksets This was a long time coming!
    KB Press 20X10, 35X10, 45X10, 53X1(easy) L&R I have to bring a 50# kettlebell into the gym before next light day.
    Superset Bi/Tri
    DB Curls 35X10X2
    Tri Kickbacks 25X10X2
    Last edited by Ken_L; 10-01-2019 at 06:30 AM.

  5. #205
    Join Date
    Nov 2017
    Location
    WV
    Posts
    325

    Default

    10/3/2019 Thursday@Work (D/M) Deadlift Priority / Medium Upper Body

    I was going to do light squats on deadlift day but decided on medium instead to keep up the intensity. I was still able to make my deads in the afternoon so I'll keep it this way for a while and see what happens.

    AM
    Squat 280X5X3
    Bench 220X4X3
    Chins 15,13

    Lunchtime
    Deadlift 390X1, 355X5

  6. #206
    Join Date
    Nov 2017
    Location
    WV
    Posts
    325

    Default

    10/4/2019 Friday Cardio

    As the weight on the bar increases running is continually getting harder the day after working legs. I am going to try two short 12 minute sessions per week instead of one longer session.

    Treadmill 12 minutes for a distance of 1.3 miles: 10min@6.3mph, 1min@6.6mph, 1min@8mph
    ABS silly stuff 16 pound med ball
    DB Curls 40X4, 35X11 L&R
    DB Tri Kickbacks 25X11X2 L&R
    Last edited by Ken_L; 10-11-2019 at 06:40 PM.

  7. #207
    Join Date
    Nov 2017
    Location
    WV
    Posts
    325

    Default

    10/7/2019 Tuesday (S/H)

    Last week I had said that I was going to move on to 300# for work sets. My weights at home are heavier then stated so the total is right around 300# for a 295# loading. My bar weighs 47# and my 45's are all a half a pound over weight. I will be stuck at home for squats in the morning for the next couple of weeks due to a very busy schedule. The remainder of my workout will be done during lunch hour at the gym at the college where I work. I prefer to go to the college gym for my workout because there are no interuptions. For example my girls shut the basement light out on me 3 times this morning while they were getting ready for school. I am glad that I was between sets each time. I don't need over 300 pounds on my back in total darkness! Then to top it off my wife starts screaming in a state of panic. Turned out to just be a mouse in the house, so I set a bunch of traps and went back to finish squatting.

    AM@Home
    Squat 320X1, 295X5X3

    Lunch@Work
    Bench 235X2, 220X4X2
    One Arm DB Row 140X8 L&R
    Last edited by Ken_L; 10-10-2019 at 12:26 PM. Reason: Wrong day of the week

  8. #208
    Join Date
    Nov 2017
    Location
    WV
    Posts
    325

    Default

    10/10/2019 Thursday (D/L)

    On my deadlift set at 360 I did not feel as stable as usual in the core, so I did not attempt the 5th rep. After finishing I looked down at the bench next to me and there was my belt! At least I know I can do them and that the belt is not a crutch. 360 will be repeated next week for 5 reps.

    AM@Home
    Squat 285X5X3

    Lunch@Work
    Deadlift 395X1, 360X4
    KB Press 20X10, 35X10, 53X5X2 L&R

  9. #209
    Join Date
    Nov 2017
    Location
    WV
    Posts
    325

    Default

    10/11/2019 Friday Cardio

    Treadmill 12 minutes for a distance of 1.35 miles: 5min@6.4mph, 1min@8mph, 4min@6.4mph, 1min@7mph, 1min@8mph
    ABS silly stuff with 16 pound med ball.
    DB Curls 35X12 L&R
    DB Tri Kickbacks 25X12 L&R

  10. #210
    Join Date
    Nov 2017
    Location
    WV
    Posts
    325

    Default

    starting strength nutrition camp
    10/14/2019 Monday@Work (S/M)

    My kids had off of school today so I was able to get my whole workout done in the morning at the college gym. Looks like I got the weight right for today. It is a bit tough going back and forth lifting at home versus the college gym since my weights are heavier. It feels good to be doing work sets at over 300 pounds and it will be even better when they are at 315!
    Bench didn't feel any better then last time. I am at the point where things really slow down. I will keep going for another couple of weeks, then determine if a tweak to the program is needed for benching.
    Chins, need to start adding weight.

    Squat 330X1, 305X4X3
    Bench 220X4X3
    Chins BW 15,14

Page 21 of 22 FirstFirst ... 1119202122 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
  •