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  1. #231
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    4/18/2020 Saturday: Quarantine Workout #5, Workout A

    Increasing weights and or reps every workout. Band work has been done with a little more stretch each time, which increases resistance. This quarantine workout has done me a lot of good. My cardio has improved significantly in just 5 workouts. Cardio has been neglected over the winter, I am starting to feel better.

    The reason for the quarantine is that I had contact with a coworker who had contact with someone that has tested positive. Today marks the 2 week point for the coworker and he hasn't shown any symptoms of covid19. I am sure that I am in the clear, but my 2 weeks will not be up until the middle of next week. The guy that got sick was in bad shape. He is over the hump and is getting better now. It will probably take a month for him to recover. He is still on oxygen and has been for over a week.

    Round 1, Warmup
    KB Press 35X10 L&R
    KB Swing 50X10
    Lunges with 50#KB X10 L&R
    KB Swing 50X10
    Push-Ups with 30# Band X10
    KB Swing 50X10
    One Arm Rows 30# Band X 15 L&R
    KB Swing 50X10

    Round 2
    KB Press 50X10 L&R
    KB Swing 70X10
    Lunges with 70#KB X10 L&R
    KB Swing 70X10
    Push-Ups with 60# Band X10
    KB Swing 70X10
    One Arm Rows 60# Band X 10 L&R
    KB Swing 70X10

    Round 3
    KB Press 50X10 L&R
    KB Swing 100X10
    Lunges with 100#KB X9 L&R
    KB Swing 100X10
    Push-Ups with 60# Band X10
    KB Swing 100X10
    One Arm Rows 60# Band X 10 L&R
    KB Swing 100X10
    DB Curls 40X9,9 L&R
    Triceps Extensions 30# Band X10X2 L&R
    Last edited by Ken_L; 04-18-2020 at 06:49 PM.

  2. #232
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    4/20/2020 Monday: Quarantine Workout #6, Workout B

    My 2 weeks of self-isolation is up tomorrow! I may extend it until Friday because my family is paranoid schizophrenic about this thing.

    Round 1, Warmup
    Band Flys 30#X15 L&R
    KB Swing 50X12
    Lunges with 50#KB X12 L&R
    KB Swing 50X12
    Push-Ups with 30# Band X10
    KB Swing 50X12
    One Arm Rows 30# Band X 15 L&R
    KB Swing 50X12

    Round 2
    Band Flys 53#X10 L&R
    KB Swing 70X12
    Lunges with 70#KB X12 L&R
    KB Swing 70X12
    Push-Ups with 60# Band X10
    KB Swing 70X12
    One Arm Rows 60# Band X 10 L&R
    KB Swing 70X12

    Round 3
    Band Flys 53#X10 L&R
    KB Swing 100X10
    Lunges with 100#KB X10 L&R
    KB Swing 100X10
    Push-Ups with 60# Band X10
    KB Swing 100X10
    One Arm Rows 60# Band X 10 L&R
    KB Swing 100X10
    Chinups 14X2
    Walk about 1 1/2 miles
    Jog 1/4 mile

  3. #233
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    4/22/2020 Wednesday: Quarantine Workout #7, Workout A

    Progress continues, added a rep on shoulder press, resisted pushups, lunges with 100#'s, and curls. On band exercises I am continuing to get a little more stretch each workout. The bands are formidable. For example before the quarantine I was using a 150# dumbbell for one arm rows. One arm rows with two 30# bands (60# total) make it very hard to complete a set. They have more than double there rated weight when stretched out. Resisted pushups are done using kettlebells as handles. This allows for a little more range of motion.

    Round 1, Warmup
    KB Press 35X10 L&R
    KB Swing 50X12
    Lunges with 50#KB X12 L&R
    KB Swing 50X12
    Push-Ups with 30# Band X10
    KB Swing 50X12
    One Arm Rows 30# Band X 15 L&R
    KB Swing 50X12

    Round 2
    KB Press 50X11 L&R
    KB Swing 70X12
    Lunges with 70#KB X12 L&R
    KB Swing 70X12
    Push-Ups with 60# Band X11
    KB Swing 70X12
    One Arm Rows 60# Band X 10 L&R
    KB Swing 70X12

    Round 3
    KB Press 50X11 L&R
    KB Swing 100X10
    Lunges with 100#KB X10 L&R
    KB Swing 100X10
    Push-Ups with 60# Band X11
    KB Swing 100X10
    One Arm Rows 60# Band X 10 L&R
    KB Swing 100X10
    DB Curls 40X10X2 L&R
    Triceps Extensions 30# Band X10X2 L&R

  4. #234
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    This is my first week back in the home gym. The kettlebell workouts that I have been doing worked to preserve strength and improve conditioning. I am keeping it light on most exercises in order to work on form. It has been 3 weeks since my last workout in the home gym.

    I am going to try and move to a M/W/F program. This will give me more frequency in the main lifts. Wednesday will be a light day. For now I will run an LP so it will be Heavy/Light/Heavy moving to H/L/M later on.

    4/27/2020 Monday
    Squat 275X7,7,8

    4/28/2020 Tuesday
    Bench 215X4,4,3
    One Arm DB Row 150X5 L&R

    4/30/2020 Thursday
    Squat 280X7,7,8
    Deadlift 315X5

  5. #235
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    5/1/2020 Friday

    Continuing to improve in small increments this week. Feels really good to be back home! Still the kettlebell/band workouts that I did in quarantine did me a lot of good. I was able to maintain strength and improve on cardio quite a bit.

    I need to get heavier kettlebells but everyplace seems to be sold out. Going to try duct taping some small plates on the 50# kb and see how that works.

    Bench 215X4X3
    Chins BWX13,14
    KB Press 50X12X2 L&R
    Last edited by Ken_L; 05-02-2020 at 12:15 PM.

  6. #236
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    5/4/2020 Monday (Post Quarantine LP)

    First day changing things up a bit. I need more frequency on upper body lifts. My old program (before the quarantine) was a split that took 1 1/2 weeks to complete each cycle for upper body, 1 week for lower. This will cycle every week. Eventually it will look like an H/L/M but for now H/L/H to allow for an short LP without killing myself.

    Squat 285X7X3
    Bench 215X4X3
    One Arm DB Row 150X6 L&R
    Last edited by Ken_L; 05-08-2020 at 10:09 AM.

  7. #237
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    5/6/2020 Wednesday (Light)

    This was done as a HIIT workout and will continue to help with some much needed conditioning as well as promoting recovery. Duct taping an extra 5 pounds to the bottom of a kettlebell for shoulder presses worked out great. I have to oil the pulleys on my cable system, they added a lot of extra resistance and made quite a bit of noise. There is no telling what the real weight was on cable triceps push-downs. I am thinking about moving the deadlift to light day next time. It will be easier to do deads without squatting first. The swings will serve as a thorough warmup without draining all energy like squats do.

    Round 1, Warmup
    KB Press 35X15 L&R
    KB Swing 50X10
    DB Curls 42.5X8 L&R
    KB Swing 50X10
    Cable Triceps Pushdowns 60?X10
    KB Swing 50X10

    Round 2
    KB Press 55X8 L&R
    KB Swing 70X10
    DB Curls 42.5X8 L&R
    KB Swing 70X10
    Cable Triceps Pushdowns 60?X10
    KB Swing 70X10

    Round 3
    KB Press 55X8 L&R
    KB Swing 105X10
    DB Curls 42.5X8 L&R
    KB Swing 105X10
    Cable Triceps Pushdowns 60?X10
    KB Swing 105X10

  8. #238
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    5/8/2020 Friday (Post Quarantine LP)

    I will do deadlifts tonight. Deads are one lift that I just can't get into mentally after finishing squats. Next week I will move them to Wednesday which is a light day. Going to try and keep the short LP going through next week, maybe longer by dropping the reps to 5 when 7's run out. After that Friday will become a medium day. Got the 5th rep on the first set of benches today. Hopefully by next Friday I'll get 3X5, then progress using micro plates.

    Squat 290X7X3
    Bench 215X5,4,4
    Chins BWX14,15 BW=225

  9. #239
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    5/8/2020 Friday Evening Continued (Post Quarantine LP)

    Deadlift 135X5, 225X5, 325X6

  10. #240
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    starting strength coach development program
    5/11/2020 Monday (Post Quarantine LP)

    I wasn’t able to keep up 7’s on squats. The first set was a 7 rep max. It could also be that I am not fully recovered from Fridays workout which included both squats and deads, two days off usually is not enough. I am undecided whether or not to try 295 again on Friday or move up to 300 and drop to 5’s. Either way LP is probably about done, it’ll be hard work from this point on.

    5 on the first two sets of bench this time, better then last week. I will get 3X5 on Friday.
    Added a rep on rows. I need another set of 25’s. 150 is all I can fit on the dumbbell with the weights that I have.

    Squat 295X7,5,5
    Bench 215X5,5,4
    One Arm DB Row 150X7 L&R
    Last edited by Ken_L; 05-11-2020 at 07:04 AM.

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