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  1. #1
    Join Date
    May 2010
    Posts
    100

    Default Charger's Log

    • starting strength seminar october 2021
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    I began training about a year ago. I was on SS from April 2010 through September of 2010 and most recently, the Greyskull LP from October 2010 through April 8th, 2010. I started the Texas Method this morning. I am 48 years old (soon to be 49), 6'3" and 270 lbs. My PRs to date are:

    Squat 350 x 5,5,4
    Deadlift 375 x 4
    Bench 193 x 5,5,5
    Press 125 x 5,5,5

    My goal with the Texas Method is to increase strength each week as I have recovery issues from workout to workout now.

    Today's workout:

    Warmup - 5 minute bike ride

    Squats:
    45 x 5,5
    120 x 5
    185 x 3
    245 x 2
    310 x 5,5,5,5,5

    Bench
    45 x 5,5
    85 x 5
    120 x 3
    155 x 2
    175 x 5,5,5,5,7

    Pendlay Row
    45 x 5,5
    85 x 5
    110 x 3
    135 x 2
    155 x 8,8,8

    Drop Curls
    85 x 15,15

    Neck Harness
    25 x 25,25,25,25

    Workout time - about one hour 45 minutes.

    Honestly, this workout felt about right. Somewhat longer than what I am used to but recovery and inensity days are going to be shorter and so, it will balance out.

  2. #2
    Join Date
    May 2010
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    100

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    Squat
    245 x 5,5

    Press
    120 x 5,5,5

    Conditioning
    200 kettlebell swings with 53 lb kettlebell in 9 minutes.

    Today felt good, the light day was welcome. Looking forward to intensity day on Thursday.

  3. #3
    Join Date
    May 2010
    Posts
    100

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    Intensity day:

    Squat
    340 x 5 (I am going to keep it here next week but will increase volume squats to 315 on Sunday)

    Bench
    190 x 6 (I will increase bench volume worksets by 5 lb to 180 and intensity by 5 lb to 195)

    Deadlift
    365 x 5 (Tougher than I would have liked. I may need to go to rack pulls, haltings, and power shrugs sooner than the mid 400s. My deadlift starts to go into the tank fairly quickly after I hit the mid 300s. 375 x 4 is my current PR. Not sure that I would have hit that level today based on this set of 5 at 365.)

  4. #4
    Join Date
    Sep 2010
    Location
    Florence, SC
    Posts
    4,174

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    Hey it's P-Zilla from SV!

    I say stick with the 5's on the deadlift.

    honestly I like the 5-8 range.

  5. #5
    Join Date
    May 2010
    Posts
    100

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    P.! Thanks for dropping by and for the input my friend!

  6. #6
    Join Date
    May 2010
    Posts
    100

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    4/17/11

    Warmup - 5 minutes on stationary bike. I read an interesting post over on Sherdog where a really good squatter (sorry, I am forgetting his name, probably my age :0) indicated that he puts his feet out on the outside of the pedals and keeps his knees out wide to help warmup his hips for squat. I tried this today and I think it does make a difference. I will keep doing this for warmup.

    Squat
    Warmups - 45 x 5,5; 135 x 5; 185 x 3; 225 x 2; 275 x 2
    Worksets - 315 x 5 sets of 5

    Press
    Warmups - 45 x 5,5; 65 x 5, 80 x 3, 100 x 2
    Worksets - 120 x 5 sets of 5

    Rows
    I started out with pendlay rows but they just weren't feeling that greaet and so, I decided to go with Yates Rows. I have used Yates Rows in the past and really like them. They are a cross between a power shrug and an upright row. There are videos of Yates on youtube performing Yates Row worksets with 405 lbs. They are a power lift and should be done explosively like the power shrug but you are bent forward more than the power shrug. They really work upper back, lats, and traps.
    Pendlay Rows - 45 x 5,5; 95 x 5; 135 x 5; 160 x 3 sets of 5
    Yates Rows - 205 x 12, 225 x 10, 245 x 10, 265 x 8 (a bit weak and slow at this weight and so, dropped back to 245)
    245 x 2 sets of 8
    I was trying to get a feel for workset weight with these as it had been a few weeks since I did them. Next week, I will work up to 3 sets of 8 at 250 and add five pounds per week. Eventually, I may switch to power shrugs.

    Neck Harness - 25lbs. x 4 sets of 30

    Leg lifts on the floor (in lieu of situps which aggravate my low back) 5 sets of 10

    This workout ended up being about one hour and 45 minutes and it went great. I will keep doing sets of 5 on squats for as long as possible but am planning to switch to 8 sets of 3 at some point.
    Last edited by Chargerforlife; 04-17-2011 at 11:51 AM.

  7. #7
    Join Date
    May 2010
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    100

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    Light day:

    Warmup - 5 minutes stationary bike

    Squat
    Warmup - 45 x 5,5; 135 x 5; 185 x 5
    Worksets - 255 x 5,5

    Close grip bench
    Warmup - 45 x 5,5; 95 x 5; 135 x 5
    Worksets - 160 x 5,5,5

    Curls
    75 x 15,15

  8. #8
    Join Date
    Jan 2011
    Location
    West Bend, WI
    Posts
    10,969

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    Looking good! Keep it up!

  9. #9
    Join Date
    May 2010
    Posts
    100

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    Quote Originally Posted by Callador View Post
    Looking good! Keep it up!
    Thanks Callador!

    Intensity Day

    Squat
    Warmup - 45 x 5,5; 135 x 5; 185 x 3; 225 x 2; 275 x 2; 315 x 1
    Worksets - 345 x 5 (had to dump it on the first attempt 3rd rep as I got too far forward and was out of balance. Started over and got the 5 reps)

    Press
    Warmup - 45 x 5,5; 85 x 3; 105 x 2
    Workset - 130 x 5 (push pressed rep 5. Will go up 2.5 pounds next press week)

    Deadlift
    Warmup - 135 x 5,5; 185 x 3; 225 x 2; 275 x 2; 315 x 1
    Workset - 375 x 5 (tried wearing the belt for the first time and it felt weird but I will keep using for my worksets from now on. I decided to go for 375 and the reps went up rellatively easy. I will go for 380 next week.)

  10. #10
    Join Date
    May 2010
    Posts
    100

    Default

    starting strength coach development program
    Volume Day:

    Warmup - 5 minutes stationary bike

    Squats
    Warmup - 45 x 5,5; 135 x 5; 185 x 3; 225 x 2; 275 x 2
    Worksets - 320 x 5 sets of 5

    Bench
    Warmup - 45 x 5,5; 95 x 5; 135 x 3; 160 x 2
    Worksets - 180 x 5 sets of 5

    Rows
    Pendlay - 45 x 8; 95 x 8; 135 x 8; 155 x 8
    Yates - 225 x 8; 250 x 3 sets of 8

    Curls
    75 x 15,15

    Leg lifts
    5 sets of 15

    Conditioning
    50 sandbag clean and press in 3 minutes (50 lb sandbag)

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