Training for life, improving my capabilities Training for life, improving my capabilities - Page 2

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Thread: Training for life, improving my capabilities

  1. #11
    Join Date
    Jun 2019
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    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    Wed 4/8
    Front squat: 170x5x3
    Bench: 190x5x3 alternating sets with C2rower: 30 seconds light, 30 seconds hard
    Deadlift: 155x10x5 alternating with Dips:10x5
    Chins: 10x1
    Hanging Leg Raise: 15x2 alternating with db press: 35x10, 40x8, 40x7
    tire drag.. 25lbs + 80lbs kids for a bit, then through the neighborhood 10 ish minutes
    100 single-under jump rope

    Body weight down from 185 last month to 177 ish. I'm eating healthy overall with a good mix of carbs/protein but I do like icecream. I do some intermittent fasting by skipping breakfast several times per week, usually on my training days but it doesn't seem to make a big difference. I have lunch around noon then train around 2 or 3.
    Last edited by bikesandcars; 04-08-2020 at 06:42 PM.

  2. #12
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    Jun 2019
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    Friday 4/10
    Squat 255x5x1
    Press 130x3,4,4
    Deadlift 225x5x1

  3. #13
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    Jun 2019
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    Monday 4/13: switching to 4 day split:

    Bench: 155x5,175x5,192.5x5
    Press: 70x10x5 alternating with Chins: 5x5 paused
    Triangle Pushup: 10x3 alternating with ring rows: 7x3

    strained a muscle in my right shoulder benching, 192.5 went up very slowly and I felt it right before the top.

    body weight up at 180... I like ham! gotta cut it back a little.

  4. #14
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    Jun 2019
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    Tue 4/14:
    Squat: 260x5x1
    Deadlift: 225x5x5 (75% 5rm) alternating with hanging leg raise (15x5)
    Tire Drag: 45lb plate, forwards / backwards

  5. #15
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    Jun 2019
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    Thur 4/16
    Press: 130x5,4,3
    Chins: 6,6,6,6,6
    Close grip Bench: 115 x 10(reps) x 5 sets
    Chest supported db row: 20 x 12,12,12
    band curls / tri's : 3 circuits till failure.
    Last edited by bikesandcars; 04-16-2020 at 06:53 PM.

  6. #16
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    Jun 2019
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    Friday 4/17:
    Deadlift: 295x5x1
    Squat: 155x10x5
    hanging leg raise: 15x5
    glute-ham roller hamstring curl / GHR ab rolling / 30 second high effort rows: 3 rounds.

  7. #17
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    Jun 2019
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    Saturday 4/18: Recovery / movement day
    usual warm-up (1 min each rower/air bike / treadmill)
    Press: 135x2
    Bench: 195x2
    Chins: 5 reps (paused)
    hanging rows: 8 reps
    1.5 mile jog with the kids.

  8. #18
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    Jun 2019
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    Monday 4/20:
    warmup
    Bench(max): 185x1,195x1,205x1,215x1,135x14(close grip) * felt shoulder on 215x1, could have done 2 but was cautious. shoulder feeling better from last week just need some more time to heal fully, 225 in sight.
    Row (alternating with bench). I put my feet on the wall opposite my squat rack and use the lower pullup bar: 8,7,6,7,7

    Press(volume) 75x10x5 : last reps started to burn
    Weighted Chin (alternating with press): 10x3,25x2,35x2,45x2,55x1

    Curl/Tricep band work: 3 rounds (8-12 rep range).

  9. #19
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    Jun 2019
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    Tuesday 4/21:
    Squat: worked up to 275, failed. de-loaded to 245x3x3. 155x10x5.
    *My form last Tuesday wasn't great, I added a lot more volume (155x10) last Friday and was sore for 3 days. I may have succeeded in adding too much unfamiliar volume which hurt my recovery while at the same time not doing enough intensity. I also think squatting lighter may have hurt my feel or form for squatting heavy. Whatever happened, Today was a real set back on the squat. I think I need more "heavy" touches per week on the squat. Also will be upping the protein (I have been slacking).
    Last edited by bikesandcars; 04-21-2020 at 12:13 PM.

  10. #20
    Join Date
    Jun 2019
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    158

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    starting strength coach development program
    Thursday 4/23:
    Press: 125 5+ set = 6
    Bench: 155x5x5 paused
    Dips: 8,8,8,10,5
    Tricep: band pull-downs: 3x15
    curls: 2 sets

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