starting strength gym
Page 3 of 5 FirstFirst 12345 LastLast
Results 21 to 30 of 42

Thread: Big on the Basics... at 40.

  1. #21
    Join Date
    Aug 2013
    Posts
    147

    Default W4D1

    • starting strength seminar december 2024
    • starting strength seminar february 2025
    • starting strength seminar april 2025
    Roman chair extension holds 3 x 20s
    Roman chair side holds 3x25s

    Belt squat 180x3x5
    Incline press 105x3x5
    DB Row 70x3x5, 1x9

    Quote Originally Posted by Daniel Kerrick View Post
    Good luck with the modified program.
    Thanks man. All numbers going up, so far, so good.
    Last edited by my_back_hurts; 04-11-2023 at 06:38 PM.

  2. #22
    Join Date
    Aug 2013
    Posts
    147

    Default W4D2

    Bw 163

    Belt squat 190x3x5. Last set easier than the first.
    Bench 120x3x5
    Chins bw x 9, 20x 5,4,4,4

  3. #23
    Join Date
    Aug 2013
    Posts
    147

    Default W4D3

    Deadlift 190x1x5.
    Incline bench 110x3x5
    Belt squat 200x3x5. 5 lb jumps from now on - this was incredibly difficult. Last set was a real grinder. I also made a little platform to do these on that ensures full ROM even with 45s on the bar, which is nice.
    Chins 22.5x3x5, 1x4

    Well, I did it. One full month without adding or changing anything or switching programs. Probably a PR for me.
    Last edited by my_back_hurts; 04-16-2023 at 01:08 PM. Reason: Forgot how to count

  4. #24
    Join Date
    Aug 2013
    Posts
    147

    Default

    I've been poking around old posts here and see that incline bench doesn't get a lot of love. Thinking about dropping it and just benching every workout for the next 4 weeks. It's a little iffy on my shoulders unracking the incline anyways.

  5. #25
    Join Date
    Aug 2013
    Posts
    147

    Default

    Lost a week because family in town and lost 25 to 30% on my "squat" and deadlift. Don't take time off, duly noted.

    Belt squat 210x3F, 200xF, 180x3F, 160x5. 160 was RPE 10. Gave up after that.

    Incline bench 120x3x5

    Deadlift 180x1x5

    Chins bw x8,7,6

  6. #26
    Join Date
    Aug 2013
    Posts
    147

    Default

    W5D2

    Chins 0x2x8, 1x5
    Bench 140x3x5
    Deadlift 190x1x5
    Belt squat 160x3x5

  7. #27
    Join Date
    Aug 2013
    Posts
    147

    Default W6D1

    Belt squat 165x3x5
    Bench 150x3x5
    Deadlift 200x1x5
    Chins bw x 8,8,6,6,5

    After, I did some front squats with heels elevated at 80lbs for five sets of 3 and they felt okay.
    Last edited by my_back_hurts; 05-04-2023 at 08:32 AM.

  8. #28
    Join Date
    Aug 2013
    Posts
    147

    Default W6D2

    Belt squat 170x3x5
    Press 80x3x5. Wow it didn't hurt.
    Deadlift 210x1x5.
    Chins 0x5, 25x4x4

    BW this a.m. was 163. Time to up the caloric ante.
    Last edited by my_back_hurts; 05-08-2023 at 07:51 AM.

  9. #29
    Join Date
    Aug 2013
    Posts
    147

    Default

    Got distracted but back on track. Last night:

    Belt squat 165x3x5
    OHP 90x3x5
    Deadlift 225x4, 225x1.

    I somehow strained my pec deadlifting. Feels like it anyhow, right where it inserts near the shoulder. Weird.
    Last edited by my_back_hurts; 05-19-2023 at 08:25 AM.

  10. #30
    Join Date
    Aug 2013
    Posts
    147

    Default

    starting strength coach development program
    This weekend I did a 9-mile hike/walk instead of a 3rd training day. No weight in the pack, just a long walk in the park in the FL heat. Am going to try do one of the 10+ mile hikes once a month, I think it's good for me.

Page 3 of 5 FirstFirst 12345 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •