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Thread: Journey to 210lb Standing Military Press

  1. #41
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    Oct 2013
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    clean & push press + 3 back squats @ 195lbs
    clean & push press + 3 back squats @ 195lbs
    clean & push press + 3 back squats @ 195lbs
    clean & push press + 3 back squats @ 195lbs
    clean & push press + 3 back squats @ 195lbs

    clean & 3 push presses + 3 back squats @ 185lbs
    clean & 3 push presses + 5 back squats @ 185lbs


    todays' BW = 200lbs

  2. #42
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    clean & front squat
    160x5
    170x3
    180x3
    200x3
    210x3
    225x3

    full ROM Push Ups @ 60lbs
    10x1=10
    15x1=15
    25x1=25

    today's BW = 205lbs


    I tried banging out heavy pull ups @ 75llbs but I feel way rusty because I haven't did them in a while. I used to crank 13-15 reps at 75lbs no sweat. I'll prob start doing pull ups again here soon. As long as I can maintain 15-20 reps in the 30-45lb range I'll be ok with that

  3. #43
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    full ROM Mixed Grip Pull Ups
    @ 35lbs
    20x1=20
    10x1=10
    @ 25lbs
    10x1-10

    full ROM Dips @ 60lbs
    10x3=30

    full ROM Push Ups @ 60lbs
    15x3=45


    todays BW = 205lbs

  4. #44
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    Oct 2013
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    full ROM Dips @ 60lbs
    20x2=40
    25x1=25

    full ROM Push Ups @ 60lbs
    15x3=45

    full ROM Mixed Grip Pull Ups @ 25lbs
    10x3=30

    todays BW = 202lbs

  5. #45
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    Oct 2013
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    clean & push press + 3 back squats @ 200lbs
    clean & push press + 5 back squats @ 200lbs
    clean & push press + 5 back squats @ 200lbs

    Back Squats @ 225lbs
    3x1=3

    clean & military press
    165x3
    170x3

    todays BW = 200lbs


    My wrist feels kinda sprained but I think it'll be ok

  6. #46
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    Oct 2013
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    Hail to the Dinosaurs!

    We always have a lot of beginners
    who start training in January - and
    a lot of readers who are getting
    back into their training after a
    long lay-off.

    So I thought I'd cover a beginner's
    program.

    It also doubles as a way to get
    back into training after a long
    (6 mos or more) lay-off.

    1. Train 3x per week.

    2. Use a total body workout.

    3. Use barbells and dumbbells.

    4. Start very light, and ease into
    your workouts. Keep them short,
    fast and easy.

    4a. Do 8 to 12 exercises.

    4b. Do one set of each exercise.

    4c. Start with 5 reps for your upper
    body exercises, and 10 reps for your
    lower body exercises and your light
    breathing pullovers after sets of
    squats and deadlifts.

    4d. Start with 10 reps for gut
    work.

    5. Make your workouts progressive.

    5a. Use single progression or
    double progression (as the terms
    are defined in the old York courses).

    5b. Single progression means you add
    ONE rep to every exercise each workout
    until you have doubled the original
    number of reps. For example, you do
    1 x 5 in the curl in workout number
    one, 1 x 6 in workout number 2, and
    so on, until you get to 10 reps.

    Note: For lower body exercises, you
    can add TWO reps per workout until
    you double the original number of
    reps.

    5c. Once you double the original number
    of reps, you add 5 pounds to the bar
    for your upper body exercises and 10
    pounds to the bar for your lower body
    exercises. Then drop back to the
    original number of reps (5 for upper
    body exercises and 10 for lower body
    exercises) and build back up.

    5d, Double progression means you repeat
    each workout one time without adding
    reps - and then add the additional rep
    in the next workout. So it's 1 x 5 in
    the curl in workouts 1 and 2, 1 x 6 in
    the curl for workouts 3 and 4, and so
    on.

    5e. Double progression is slower, but
    it often builds a better foundation,
    and thus, works better in the long run.

    6. Stick with the basic program, doing
    one set of each exercise and using your
    choice of single or double progression
    for the first three months of your
    training. After that, you can either
    try different exercises using the
    same basic approach, or keep the same
    exercises and start doing two sets of
    each exercise. After two or three
    months of two sets per exercise,
    move up to three sets per exercise.

    7. Here's a suggested program:

    Barbell curl

    Standing press (military press) with
    barbell

    Barbell squat (do full squats if possible;
    at the least, go to parallel)

    Very light breathing pullover with
    two dumbbells (always use a light
    weight on these - they are solely
    a breathing exercise)

    Barbell or two-dumbbell bench press

    Note: Do pushups if you don't have a
    bench - elevate your feet if you need
    to make them more difficult)

    Barbell bent-over rowing or pull-ups

    Deadlifts

    Very light breathing pullover with
    two dumbbells (see above note)

    Barbell shrugs

    Standing calf raises (use a calf
    machine if you train at a gym; do
    one legged calf raises holding a
    dumbbell in one hand if you train
    at home)

    Bent-legged sit-ups

    Lying leg raises

    There you go - a tried and true program
    for beginners!

    Feel free to share - there are lots of
    newbies out there who need to get started
    the right way. (And remember, we were
    all newbies once - so help them, and
    pay back whoever it was who got YOU
    started the right way.)

    As always, thanks for reading and have
    a great day. If you train today, make
    it a good one!

    Yours in strength,

    Brooks Kubik

  7. #47
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    Oct 2013
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    5a. Use single progression or
    double progression (as the terms
    are defined in the old York courses).

    5b. Single progression means you add
    ONE rep to every exercise each workout
    until you have doubled the original
    number of reps. For example, you do
    1 x 5 in the curl in workout number
    one, 1 x 6 in workout number 2, and
    so on, until you get to 10 reps.











    I read this and a light bulb went off. Now I'm thinking of using single progression on my military press @ 160-170lbs until I can reach 10 reps. I've already did 165x5 so now I'm thinking of dropping back down to 160lbs or staying at 165lbs and trying to reach 6-8 rep range. considering tweaking my schedule too. On Monday do Military Pressing and calisthenics, on Wed do calisthenics & on Friday BarBell Clean, Push Press, Squat Complexes
    Last edited by beasty boy; 01-11-2014 at 01:06 PM.

  8. #48
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    Oct 2013
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    clean & military press
    170x5
    170x3
    170x3
    170x3

    full ROM Dips @ 60lbs
    20x3=60

    full ROM Dips @ 60lbs
    10x3=30




    today's BW = 203lbs

  9. #49
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    Oct 2013
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    full ROM Dips @ 60lbs
    20x3=60


    full ROM Push Ups @ 60lbs
    10x3=30


    full ROM Mixed Grip Pull Ups @ 25lbs
    10x3=30


    todays BW = 202lbs

  10. #50
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    Oct 2013
    Posts
    1,625

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    starting strength coach development program
    Clean & Push Press @ 200lbs
    1x5=5

    Back Squats @ 225lbs
    5x1=5
    4x1=4
    3x1=3
    2x1=2
    1x1=1

    full ROM Mixed Grip Pull Ups @ 25lbs
    10x4=40

    barbell thrusters @ 95lbs
    10x2=20

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