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Thread: Joe's training for life...

  1. #51
    Join Date
    Jun 2023
    Posts
    103

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    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    At the gym:

    Deadlifts
    135 x 5
    225 x 4
    315 x 3
    405 x 2
    500 x 1

    Squats
    135 x 5 sets of 10 reps

    45 degree hyperextensions
    me x 5 sets of 10 reps

    And called it good.

  2. #52
    Join Date
    Jun 2020
    Location
    Georgia, USA
    Posts
    1,681

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    Quote Originally Posted by Yurkunas View Post
    At the gym:

    Deadlifts
    135 x 5
    225 x 4
    315 x 3
    405 x 2
    500 x 1

    And called it good.

    A perfect plate loading pyramid. Great work!

  3. #53
    Join Date
    Jun 2023
    Posts
    103

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    Gym with crew:

    Bench
    bar x bunch of warm ups
    135 x 10
    185 x 5
    225 x 5
    275 x 3
    275 + 50 on hooks x 2
    315 + 50 on hooks x 3 sets of 2 reps. The first set was kind of slow and the second 2 sets moved pretty good.

    Inc db press
    50s x 25, 25

    Cable fly
    40 x 20, 20

    Done

  4. #54
    Join Date
    Jun 2023
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    103

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    Quote Originally Posted by Fred J View Post
    A perfect plate loading pyramid. Great work!
    Thank you Fred.
    That's my "go to" for deadlifting. I'm pretty happy if I can still pull 5 fairly smoothly. If I'm not consistent with my training it'll be shaky but it'll go. If I'm doing fairly well, it'll be pretty smooth.

  5. #55
    Join Date
    Jun 2023
    Posts
    103

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    Monday at the gym:

    Barbell rows
    bar x 10
    95 x 10
    115 x 10
    135 x 10 sets of 10 reps

    Neutral grip chins
    me x 3, 3, 5

    Rev pec dec
    100 x 20
    130 x 15
    160 x 12, 12
    *I think those weights are correct for the rev pec dec... I'm not used to the new machine yet.

    Done. Felt pretty good.

  6. #56
    Join Date
    Jun 2023
    Posts
    103

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    Tuesday - off

    Wednesday:

    Dead Bench
    bar x 10
    95 x 10
    135 x 5
    185 x 3
    those were full range for warm up
    then dead:
    210 x 8 sets of singles with timed 30 second rest periods

    Barbell front raise
    bar x 10
    55 x 10
    65 x 10
    75 x 10 felt heavy, 10 more

    db side laterals
    15s x 15
    20s x 12
    25s x 12, 12, 12

    Good day in the basement.

  7. #57
    Join Date
    Jun 2023
    Posts
    103

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    Friday:
    Some arms at the gym while Connor worked his first shift.
    I didn't write it all down but:
    rope press downs as a warm up
    elbows out extensions
    db OHExt
    dips
    inc db curls
    barbell curl
    cable curl

    Saturday at the gym:
    Man stuff:
    leg extensions as a warm up
    squats, bar, 95, 135, 185, 225, 275, 315 all for 1 set of 5 reps
    deadlifts, 135, 225, 315 and 405 all for 1 set of 5 reps
    kneeling leg curl, quarter each side 3 or 4 sets of 10
    back to leg extensions because they felt pretty good 2 more sets of 15
    Decent day and felt good.

  8. #58
    Join Date
    Jun 2023
    Posts
    103

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    Bench at the gym:

    bar x 20, 15, 10, 5
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    275+60 on hooks x 2
    315+60 on hooks x 3 sets of doubles
    So, 10 more pounds on the negatives this week. They did actually feel better than last week. Last week unracking 365 felt awful. Today it fell heavy but not horrible.

    Inc db press
    60s x 3 sets of 20 reps

    Pec dec
    stayed lighter and did several sets of 12-15 reps just really focusing on the stretch.

    Done and feel pretty good.
    Trying to shovel in these 6 eggs so I can slam down a shake with 2 scoops and get a good 100g of protein down right after training...

  9. #59
    Join Date
    Jun 2023
    Posts
    103

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    Back day started at the gym:
    Pull downs
    Neutral 24" grip
    50 x 15
    80 x 15
    110 x 12
    140 x 12
    170 x 12, 12
    Put on the close underhand handle
    170 x 12, 12

    Went home because Connor was leaving and did:
    Barbell rows
    bar x 10
    135 x 10
    185 x 10, 10, 10

    Rear db laterals
    10s x 10
    15s x 10
    20s x 10
    25s x 10, 10, 10

  10. #60
    Join Date
    Jun 2023
    Posts
    103

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    starting strength coach development program
    In the basement:

    Full range Bench:
    bar x 20
    95 x 10
    135 x 5
    185 x 3
    Dead Bench
    210 x 10 singles with 30 second rest intervals

    Barbell front raise
    bar x 8
    55 x 8
    65 x 8
    75 x 8
    85 x 8, 8

    DB side laterals
    25s x 15, 15, 15

    Good session.

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