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Thread: Duck's Training Journal

  1. #1
    Join Date
    Oct 2008
    Posts
    8

    Default Duck's Training Journal

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Session 1
    DB Push Press 1x5
    T-Bar Row 3x5
    Hammer Curl 1x5
    Evening
    Full Squat 1x20
    DL 1x20

    Session 2
    DB Bench 1x5 or 3x5
    Lat exercise
    May throw in dips (assisted)
    Evening
    Full Squat 1x20
    DL 1x20

    Session 3
    DB Strict Press 3x5
    T-Bar Row 3x5
    Hammer Curl 3x5
    Evening
    Full Squat 1x20
    DL 1x20

    Personal Info:
    Exp: Intermediate (trained sporadically this year due to my schedule)
    Height: 6' 1"
    Weight: 200-202lbs
    Age: 30's

    Goals:
    Reduce BF for health reasons.

    High rep upper body exercises are useless for me which is why I'm doing a 1x5 or 3x5 set rep scheme.

  2. #2
    Join Date
    Oct 2008
    Posts
    8

    Default

    I made adjustments to my routine. I can't squat and DL during the same session at this weight. My quads, hams, and glutes were fried after I squatted today.

    Tuesday 11/4
    DB Push Press 1x5x54lbs
    DB Bench Press 1x5x60lbs
    Full Squat 1x20x196lbs
    T-Bar Row 3x5x105lbs
    This is what the third session of the week will resemble.

  3. #3
    Join Date
    Oct 2008
    Posts
    8

    Default

    Thursday 11/6
    DB Strict Press 3x5x45lbs
    Wide Grip Chin-ups 2x8 (assisted)
    Dips 1x8, 1x6 (assisted)
    DL 1x20x220lbs

  4. #4
    Join Date
    Oct 2008
    Posts
    8

    Default

    Saturday 11/8-I didn't write down this session until today so the numbers may not be 100% accurate.
    Grip/forearm work
    DB Push Press 3x5x50lbs
    DB Bench Press 3x5x56lbs
    Full Squat 1x20x196lbs
    T-Bar Row 3x5x100lbs

    Tuesday 11/11-road trip

    Wednesday 11/12
    CoC gripper 2 sets to failure
    DB Push Press 1x4x56lbs, failed on 5 rep
    T-Bar Row 3x5x110lbs
    Full Squat 1x20x200lbs
    decided to drop bench on OHP days

  5. #5
    Join Date
    Oct 2008
    Posts
    8

    Default

    I did this routine for 2 more sessions. I got up to 230lbsx20 DL and 200lbsx20 Full Squats started at 166 or 170lbsx20 Full Squats. Now I feel dizzy and fatigued all the time even on my off days. I can't handle this shit anymore.

    Friday 11/21
    Coc Trainer 1x10, 1x9
    Full Squat 1x5x210lbs
    DB Bench 1x5x64lbs
    DB Row 1x5x80lbs
    DB Bicep Curl 1x4x33, 1x1x32lbs
    Forearms
    Thor's Hammer 3x8x15lbs
    DB Seated Pronation 3x8x10lbs

    Knuckle Push-up 10, 10, 10, 10, 9=49

    Tabata Squat Jumps: 4 minutes

    Saturday 11/22
    Decline Sit-ups 2x10x100lbs
    DB Side Bends 2x10x81lbs each side (I have 3lbs not 2.5lb plates)
    I could of used my Iron Woody fractional plates
    Standing BB plate twist 1x30x50lbs

    Cardio
    18 minutes

    Session 1
    Full Squat
    Bench
    Horizontal Row

    Session 2
    Deadlift
    Romanian Deadlift
    Overhead Press

    Session 3
    Full Squat
    Bench
    Horizontal Row


    Sunday 11/23
    DL 1sx5rx260lbs
    RDL 3sx5rx200lbs
    Strict DB Press 1sx5rx46lbs

    Tabata Squat Jumps: 4 minutes

    Knuckle Push-ups: 100 b/t 8pm-12am

    Thursday 11/27
    Full Squat 1sx5rx220lbs
    DB Bench Press 1sx5rx65lbs
    T-Bar Row 3sx5rx120lbs

    *I threw in the OL because I was bored this day

    Friday 11/28
    DB Pwr. Jerk 1sx5rx58lbs
    DB Pwr. Snatch 3sx5rx60lbs (should of used more weight)
    DB Pwr. Clean 3sx5rx75lbs

    Abs
    Decline Sit-ups 2sx12rx50lbs
    DB Side Bends 2sx10rx80lbs each side
    Standing BB Plate Twists 1sx30tx50lbs

    I wish I had enough room in my crib to do Full Contact Twists

    Saturday 11/29
    DL 1sx5rx280lbs
    RDL 3sx5rx220lbs
    Wide Grip Pull-ups 3x5bw (assisted)

    Sunday 11/30
    I didn't do abs. I had to work on class assignments all day.

    Monday 12/1
    11" Box Squats 3sx5rx210lbs
    DB Bench 2sx5rx60lbs, 1sx4rx60lbs, falied on 5th rep
    T-Bar Row 3sx5rx115lbs

    Modified Routine
    Session 1

    Full Squat
    T-Bar Row
    Abs

    Session 2
    Bench
    Overhead Press

    Session 3
    Deadlift
    Romanian Deadlift

    Session 4
    Bench
    Overhead Press

    Session 5
    Full Squat
    T-Bar Row
    Abs

    Tuesday 12/2
    Full Squat 1sx5rx230lbs
    T-Bar Row 3sx5rx125lbs
    Decline Sit-ups 2sx10rx50lbs
    Standing BB Plate Twists 50rx50lbs
    DB Side Bends 2sx15rx60lbs each side

    Evening
    Tabata Jump Squats: 4 minutes

    Wednesday 12/3
    DB Bench Press 1sx5rx66lbs
    DB Pwr. Jerk 1sx5rx60lbs
    Quicky!

    Evening
    Knuckle Push-ups 2sxfailure

    Powerboxing
    10x1-minute rounds

    Thursday 12/4
    DL 1sx5rx290lbs
    RDL 3sx5rx220lbs (I narrowed my stance)
    BN Lat Pulls 3sx10rx250lbs

    Tabata Squats: 4 minutes

  6. #6
    Join Date
    Apr 2008
    Posts
    19

    Default

    What's "powerboxing" Duck?

  7. #7
    Join Date
    Oct 2008
    Posts
    8

    Default

    Quote Originally Posted by manchild View Post
    What's "powerboxing" Duck?
    Scroll down to the middle of the page. http://www.rossboxing.com/thegym/thegym24.htm

  8. #8
    Join Date
    Oct 2008
    Posts
    8

    Default

    starting strength coach development program
    Friday 12/5
    DB Bench Press 3sx5rx61lbs
    DB Pwr. Jerk 3sx5rx56lbs

    Knuckle Push-ups 1x15, 1x10, 1x10

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