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Thread: An Attempt at Consistency

  1. #111
    Join Date
    Jul 2018
    Posts
    442

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    2/27
    PBW2D3

    Press
    107.5x5x3-PR
    4-5 minutes rest.

    Seated DB Strict Press
    40sx8, 7
    30sx11
    2 minutes rest

    Assisted Dips-tried with bands the first two sets instead of the gravitron. Not a fan.
    5-black band
    8-black and red
    #13 gravitron
    10,8,9,9,9
    1 min rest

    Lateral Raises
    15sx15,15,12,10,10

    All in all great session.

    Calibrated our scale to the gym scale. Pretty sure Im in the 210-212 range.
    Navy bf calc says 15 percent which is lower than ever. But I would say closer to 20.

  2. #112
    Join Date
    Jul 2018
    Posts
    442

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    PB W2D4
    Starting to get a little chunky. However at my physical today my resting heart rate was 59!

    Chins
    I have the details in my book.
    38 reps in 9 sets. 23 without a band.

    Wide Grip Pulldowns
    #10x12
    #9x10
    #8x12

    T Bar Rows
    90x13
    90x12
    70x12

    Rear Delt Rows
    55x17x3

    Shrugs
    155x20, 17, 15

    Great bodybuilding style back day.

  3. #113
    Join Date
    Jul 2018
    Posts
    442

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    PBW2D5

    Parents are visiting. Been busy building and not eating. 2 big meals in last 2 days.

    Squats
    135x5
    185x3
    225x2,1
    185x5,6,6

    Smith Front Squats
    110x9,8
    90x10

    Leg Ext
    90x12
    80x12
    70x12

  4. #114
    Join Date
    Jul 2018
    Posts
    442

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    PB W3D1
    Nutrition very bad lately. Back on the wagon tonight. Junk food lately.

    Bench
    160x3x3
    115x10x3

    Assisted Dips
    #12x15, 10, 9,9
    #8x5

    DB Bicep Curls
    35sx9
    30sx10,5
    25sx5
    Hammer Curls
    25sx10

    Cable Curls
    80x10
    70x10

  5. #115
    Join Date
    Jul 2018
    Posts
    442

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    Right after waking up this afternoon.
    ( ) = Rest after set

    PBW3D2
    Deadlift
    135x5, 225x3, 315x1 (3), 345x1 (5), 375x1-PR (3)

    4" deficit snatch grip deadlift
    135x5 (3)
    Strapped
    185x5,5,4-im not very good at using straps and the left one came loose on setup for 5th rep.

    I think the deficit may be more than 4 inches. My back is completely horizontal.

    Leg Curls
    90x12
    80x10

  6. #116
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    2,004

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    Am I reading this right? You set a DL personal record today?

  7. #117
    Join Date
    Jul 2018
    Posts
    442

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    Yes sir! 375 is a lifetime conventional PR for me. It was a grind but I think I have at least 10 more pounds in me.

    A short story-i came back to lifting with 8 weeks of bigger leaner stronger. Which took about 12 weeks. Now I am working through a 5 day Powerbuilding split. It is essentially Andy Baker's KSC method but without the 3 week rep rotation as I am not that advanced.

    I am not entirely sure if it is working. I may be too advanced of a program for me but I'm giving it a solid shot.

    I think I need more frequency, so once this run is over, if I need to lose some weight I will. If not I plan on jumping into the vanilla montana method and running that for as many 2 week cycles as I can.
    After that, probably lose some weight and go right back into a Powerbuilding cycle.

    Also, those were definitely 6 inch deficits. I'll back that down a whole lot lower next time.

  8. #118
    Join Date
    Jul 2018
    Posts
    442

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    In the gym before work tonight.

    PB W3D3
    Misgrooved the first press set badly

    Press
    110x3,4,3
    Strip plates
    95x4
    Change plates
    80x6,7

    Seated DB Press
    45sx4
    40sx7
    35sx7

    Assisted Dips
    #11x15,12,10,10

    Lateral Raises
    20sx15
    20sx8 15sx5
    10sx15

  9. #119
    Join Date
    Jul 2018
    Posts
    442

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    I started my cut today. I'm uncomfortable and don't want to push my waist up further.

    Morning weight-211
    Waist-36 how I usually measure. 38 with slack in my belly and tape.
    Bicep- 14.75
    Neck-16.5
    Chest- 42.5

    Goal is 10 pounds in 8 weeks. Rather than track calories I am just going to pull a little off of every meal, and swap some of the larger carb portions for veggies.

    PB W3D4
    Chins
    5,5,5,5,4
    Assisted Pullups double banded
    4,3

    Extra Wide Lat Pulldowns
    #9x10
    #8x10
    #7x13

    T Bar Rows with V grip and straps
    92.5x12x3

    Rear Delt Rows
    60x17x3

    Shrugs with Straps
    165x20,20,16

    I just want to lean out a little, maybe take 4 weeks around maintenance, then continue gaining. I'm in this for the long haul so that's how I'm going to do it.

    I will probably keep the split for now as it has enough pump volume to keep it fun while cutting, yet still hits the big lifts.

  10. #120
    Join Date
    Jul 2018
    Posts
    442

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    starting strength coach development program
    So I started lifting at 6'4, 195. 35 ish waist.
    Now 211. 36 plus.

    If 36-16 percent.
    If 38-20 percent.

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