Training for life, improving my capabilities Training for life, improving my capabilities

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Thread: Training for life, improving my capabilities

  1. #1
    Join Date
    Jun 2019
    Posts
    120

    Default Training for life, improving my capabilities

    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    I discovered I really enjoy the accountability of posting my training here.
    My old log

    Starting strength is my primary program / method, but sometimes I change it up or add other programming depending on my schedule and goals.

    In general I train for capability and quality of life. I have a desk job but like to have the ability to do physical work and activities.

    Age: 42
    BW: 180lbs
    BF: 19% (Using a notoriously inaccurate hand held meter).

    I use the format : Weight x Reps x Sets
    Last edited by bikesandcars; 03-17-2020 at 07:07 AM.

  2. #2
    Join Date
    Jun 2019
    Posts
    120

    Default

    Training a Thursday/Saturday/Monday split

    Current goals:
    Trying to cut calories back and get down to between 160 and 170 lbs with slightly better numbers.
    Once I cut some body fat I plan to start eating more and go for the 5 rep goals of press:135,Bench:225,Squat:315,DL:405

    Monday 3/16/2020:

    Main Lifts
    Squat: 225x5x3
    Bench: 185x3x3, 135x10 (drop set)
    Deadlift:285x5x1

    Circuit: 1,2,3
    DB Press: 40x10,45x8,45x7
    Chins: 8,8,6(paused)
    Belt Squat:90x12,135x12,135x12
    Leg Raise:0,0,15
    Last edited by bikesandcars; 03-17-2020 at 07:06 AM.

  3. #3
    Join Date
    Jun 2019
    Posts
    120

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    Not very active tue/wed

    Thursday 3/19:
    Squat 230x5x3
    Press 117.5x5x3
    Deadlift: couldn't bust 295 off floor, felt tired.
    Chins: 10,10

  4. #4
    Join Date
    Jun 2019
    Posts
    120

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    Saturday 3/21:
    Circuit1:
    Deadlift: 225x5,255x5,255x5
    Dips: 8x8x8
    Circuit 2:
    Front squat: 155x5x3 : Comfortable weight, worked on form and speed.
    Circuit 3
    Bench: 185x4,3,3 135x10 drop set
    Rower Pulls: C2 Rower, Max Pulls for 45 seconds. I take my time, get tight, then do a row as hard as I can. 1 row about every 2 seconds. Stop when I've had enough. Using this for power and to get the heart rate up and opposite the push from benching.
    single leg Calf Raises (rehab work on ankle)
    Last edited by bikesandcars; 03-23-2020 at 01:26 PM.

  5. #5
    Join Date
    Jun 2019
    Posts
    120

    Default

    Monday 3/23:
    Squat: 235x5x3
    Press: 120x5x3
    Calf Raises (several random varieties)
    Power Cleans: 95x5x5
    Chins:5,5,5
    Airbike Tabata 20on/10off, 8 rounds (4 minutes).
    My legs felt stronger today coming off of the volume deadlift and front squat day with 1 day rest than they have been off of a 2 day rest. progress is progress.
    Last edited by bikesandcars; 03-23-2020 at 01:31 PM.

  6. #6
    Join Date
    Jun 2019
    Posts
    120

    Default

    Wed 3/25:
    Deadlift: 255x5x3 (normal grip)
    Bench:185x5,4,4
    Rower Pulls (in circuit with bench)
    Front Squat:155x5x3
    Dips:10,10,10
    Chins:8,5,5 (In circuit with Dips, found out I don't like them together).

  7. #7
    Join Date
    Jun 2019
    Posts
    120

    Default

    starting strength coach development program
    Friday 3/27:
    Squat: 240x5x3
    Press:122.5 x5x3
    Deadlift: 175x5x1
    Tire drag: 25lbs 10 minutes

    Sunday 3/29:
    Front squat: 160x3x5 (3 reps for 5 sets, focusing on power)
    Bench:185x5x5
    Power Cleans: 135x3x5 & Dips:10,10,10
    Chins: 10,5,5 & DBPress: 35x12,10,10

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