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Thread: Joe's training for life...

  1. #71
    Join Date
    Jun 2023
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    103

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    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    So, Thursday or Friday I had a decent arm day at the gym.

    Saturday I hit the gym early (around 8am) with Sarah and Connor, not my favorite time for bigger lifts.
    Squats:
    bar x 5
    135 x 5
    225 x 5 sets of 5 reps

    Deadlifts
    135 x 5
    225 x 5
    315 x 5 sets of 5 reps

    I planned on a using more weight this day but during warm ups I switched plans. Wasn't feeling too strong that early in the morning. I picked right. The lighter volume felt pretty good and I don't feel bad about it considering moving 405/500 last week.

    Sunday at the gym with Connor Chase and myself:
    Bench
    bar x 20, 10, 5, 5
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    added hooks with 30lbs total:
    275 x 3
    325 3 sets of 3 reps

    Inc db presses
    80s x 5 sets of 10 reps

    Chain fly (1 click higher than the db press)
    1 pair x 20 reps
    2 pair x 12, 15
    5/8 chains

    Felt decent today. I think I am pressing as strong as I have in 8+ months. I tried looking back and on 8-8-23 I hit 355 for a single. I am pretty sure I haven't moved anything heavier than that until last weeks 370. 325 x 3 triples is also pretty solid for me and they weren't awful. My last set was not in a great groove either and I still completed it. I feel like this current "training idea" is working very well for me. Stress is still kind of high. Weight has been 200 +/- 3lbs. since last summer. So neither one of those could be the variable. Also staying tight on keto which I would think would pull away from performance a bit but it isn't. So it's not diet, not stress and not weight... Gotta be the training.

  2. #72
    Join Date
    Jun 2023
    Posts
    103

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    Tuesday at the gym while Connor was working:

    Neutral pull ups
    me x 1, 2, 3, 4, 5, 5, 5

    Barbell rows
    bar x 8
    95 x 8
    145 x 8
    195 x 8
    245 x 4 sets of 8 reps

    Smith shrugs
    1 plate x 5
    2 x 5
    3 x 5
    4 x 5
    5 x 5
    3 x 20

    Rev pec dec
    too light x 4 sets of 25 reps

    Good day overall.

  3. #73
    Join Date
    Jun 2023
    Posts
    103

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    At gym while Connor worked

    Full range bench:
    bar x 20, 10, 5
    135 x 5
    185 x 5
    225 x 3
    Dead Bench:
    260 x 7 singles with 60 seconds of rest

    DB alt front raise
    20s x 5
    30s x 5
    40s x 5
    50s x 3 sets of 5 reps

    Seated db side laterals (Jay Cutler style)
    20s x 12
    30s x 12
    40s x 12, 12

    Bradford presses
    bar x 10
    55 x 10
    65 x 10
    75 x 10
    85 x 10
    95 x 10

    Good day. I was happy with how the dead bench felt which is the main goal of the day. Even though it's still only 70%, it feel better and quicker than the fist 3 weeks when I used 60%. Good sign.

  4. #74
    Join Date
    Jun 2023
    Posts
    103

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    198.8 this morning
    Trained at the gym

    Squats
    bar x 5
    135 x 4
    225 x 3
    315 x 2, 3, 5

    Deadlifts
    135 x 2
    225 x 2
    315 x 1
    405 x 1
    495 x 1
    550 x miss

    Wasn't feeling it this week either. That's 2 weeks in a row for some reason. O-well. I got something in. I kinda knew 550 wasn't going to go but I figure what the heck. At least I cracked it off the floor.

    https://www.facebook.com/1409226448/...50446127140586

  5. #75
    Join Date
    Jun 2023
    Posts
    103

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    Monday at gym

    Back

    Neutral pull ups
    me x 1, 2, 3, 4, 5, 6

    Wide pull downs Alt reps front to back
    60 x 10 (total)
    80 x 10
    100 x 10
    120 x 4 sets of 10 reps

    HS iso row
    top grips, palms down, together
    1 plate a side x 10
    2 a side x 10
    3 a side x 10, 10
    switched to neutral lower grip and did 1 arm at time with "twist" for more ROM
    3 a side x 10, 10

    Cable pull overs with rope
    60 x 3 sets of 20 reps

    seated db hammer curls
    30s x 3 sets of 20 reps, both hands same time

    Felt pretty good today.

  6. #76
    Join Date
    Jun 2023
    Posts
    103

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    Wednesday at the gym

    Full range bench
    warm ups to 225
    Dead bench
    280 x 5 singles with 75 second rest intervals

    And I don't recall what I did after that for shoulders

  7. #77
    Join Date
    Jun 2023
    Posts
    103

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    Skipped arms and legs between Thursday, Friday and Saturday. Connor didn't have a very good week and I was pretty stressed and worn down.
    Also switching around my training days slightly.

    Sunday - Chest/Bench
    Monday - Back/Deadlift
    Wednesday - Shoulders/Bench
    Friday - Legs/Squat

  8. #78
    Join Date
    Jun 2023
    Posts
    103

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    starting strength coach development program
    Sunday at the gym

    Bench
    bar x 20, 10, 5
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    added hooks with 70 total
    275 x 3
    325 x 1, 1, 1
    First single was kind of sloppy
    Second one looked great
    Third one was real strong

    Inc bench
    bar x 15
    135 x 10
    185 x 3 sets of 10 reps

    Cable fly from just below waist
    20 x 10
    30 x 10
    40 x 10
    50 x 10

    Solid day.

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