ColoWayno's log ColoWayno's log - Page 325

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  1. #3241
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    Feb 2010
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    • starting strength seminar february 2023
    • starting strength seminar april 2023
    • starting strength seminar june 2023
    Thursday (A3)
    Dead Lift
    5x335
    Bench
    3x5x195

  2. #3242
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    Wrapping up the A cycle work, I have a massage scheduled for Sunday. I love it when recovery weeks align with holidays. I may do one more squat session to finish out this cycle. The end of this cycle is probably what I dread the most in this program, but then it’s over.

    Either way, I already bested the last cycle by 10 pounds for dead lifts, squats and bench press, 9 pounds on overhead press. Not bad.
    One thing about this program is I seem to put on weight ... weighed in at 207 this morning ... I usually hover at around 200. I’m good with it for now but I know I’ll feel better < 200.

    I will make plans soon for the B cycle... next week is for recovery and eating vast quantities.

    FYI the “A”cycle is like a miniature linear progression, mostly 3x5’s, 1x5 deadlifts. Progress for for 3 weeks. Mostly 5 or 10 pound jumps.
    “B”cycle is a miniature Texas Method. Alternating Lighter 4X5’s and heavier 1x5’s. Deadlifts are still 1x5. It lasts 2 weeks.
    “C” cycle is for heavy’ish singles or maybe 3’s to change it up. One week of that.

    Each cycle is followed by a recovery week. Sweet, sweet recovery.
    Last edited by ColoWayno; 11-19-2022 at 12:09 AM.

  3. #3243
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    Saturday (A4, recovery)
    Squats
    10x145
    Press
    8x110
    Pull Ups
    2x6
    Two Handed K Bell Swings
    5x8x45 on a 1 minute clock

  4. #3244
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    Saturday (B1)
    Squats
    4x5x215
    Press
    4x5x95
    Bench
    4x5x170

    I didn’t quite do as much recovery work as I should have. Not ideal, but it was a holiday week after all.
    I went easy on the over head presses this time around, hoping it gives my shoulder more time to recover.

  5. #3245
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    Feb 2010
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    Monday (B1)
    I got some nice new running shoes and I’ve decided to try to get out to the park twice on most days, and do some walking and jogging. Today I did 5 15 second intervals on a one minute clock, once in the morning and again this afternoon.

    I’ll progress that in some fashion over the weeks as long as the weather is half way decent.
    Last edited by ColoWayno; 11-28-2022 at 05:20 PM.

  6. #3246
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    Feb 2010
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    Tuesday (B1)
    Bench
    5x205

  7. #3247
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    Wednesday (B1)
    Squats
    5x265
    Dead Lifts
    5x340

  8. #3248
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    Thursday (B1)
    Intervals
    5x15s on a 1 minute clock (0.5 miles @ 15’ 47” pace)
    Pull Ups
    1x5
    Last edited by ColoWayno; 12-02-2022 at 07:23 PM.

  9. #3249
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    Friday (B1)
    Conditioning
    5x15s on a 1 minute clock, with walking between “sprints”

    Covered 0.51 mile in 8 minutes @ 15’ 35” mile pace
    Last edited by ColoWayno; 12-05-2022 at 04:30 PM.

  10. #3250
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    Feb 2010
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    starting strength coach development program
    Sunday (B2)
    Squats
    4x5x225
    Press
    4x130
    Bench
    4x5x180

    I think I will reset presses a bit.

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