Still trying to lift more at the shore Still trying to lift more at the shore - Page 71

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Thread: Still trying to lift more at the shore

  1. #701
    Join Date
    Jun 2015
    Location
    Ocean City, MD
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    1,971

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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Press (I)
    127.5x3x5
    ~3m rests

    Deadlift
    330x6, 310x5
    Kid sleeping, slow descent, brutal. When I move to KSCPB 5 day next month, deadlifts will be done in the afternoon of my day off from work while the kids are at school

    Dips
    5,5,5
    First time doing these in forever.....no shoulder pain!!!!!

  2. #702
    Join Date
    Jun 2015
    Location
    Ocean City, MD
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    Squat
    315x1, 345xF. 225x8x3
    PR attempt didn't even budge out of the hole. Wanted to crush this and 350 next week, then a light week before starting KSCPB on Nov 4. Decided to start getting myself conditioned for the 8x3 torture to come. May take a light week next week and then start KSC a week early depending if I feel like going for a deadlift 1rm first.

    Press
    122.5x6x4

    Chins
    4,4,4

  3. #703
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    Jun 2015
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    Ocean City, MD
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    Airdyne
    26 min, 7.6 miles

  4. #704
    Join Date
    Jun 2015
    Location
    Ocean City, MD
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    Press (I)
    130x3x5

    Deadlift
    365x3x2
    3rm! And I got it twice! And with a slow descent!

    Dips
    6,6,6

  5. #705
    Join Date
    Jun 2015
    Location
    Ocean City, MD
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    Light week before starting KSCPB on Sunday!!!! I'm planning on training and sleeping better than I ever have before!

    Squat (L)
    225x5x2
    Beltless and easy

    Bench
    155x5x2
    First time benching in about 6 months due the left shoulder (tendinitis?). I actually think it was my right elbow being jacked up in the squat causing it. Some minor discomfort but nothing too bad.

    Chins
    4,3,3,3

  6. #706
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    Jun 2015
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    Ocean City, MD
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    Airdyne
    5 x 20:100
    91-93 sprints, 40 rest. Felt like shit. I'm talking about the kind of shit where I couldn't stay on the bike after the last sprint to cool down, had to go straight to the garage floor on my back.

  7. #707
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    Jun 2015
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    Ocean City, MD
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    Another light session, should be nice and fresh to begin hopefully a productive block of KSCPB on Sunday


    Squat
    225x5x2
    Beltless and easy

    Press
    105x5x2
    Beltless and super easy

  8. #708
    Join Date
    Jun 2015
    Location
    Ocean City, MD
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    Kicking off KSCPB! Hoping for a solid 5 month training block this winter with good focus ; the key will be getting enough sleep, which I haven't done in like 4 years. Kids are a little older now and sleeping better.

    Squat
    245x8x3
    Trouble getting air, especially 2nd 2 sets...bar moved well though so I'll go for a +10 in 3 weeks.


    Here is my template:

    Sunday: Squat + calf raise
    Monday: LISS (Airdyne)
    Tuesday: Bench + dips + BB curls
    Weds: Deadlift + Paused squat
    Thurs: Chins + HIIT
    Friday: Press + CGBP
    Sat: OFF

    For anyone who doesn't know, main barbell lift at beginning of each workout rotates weekly on a 3 week rotation of 8x3, 5x3, 2x3. I would consider it a successful winter if I can at least reach all my current 1rms for my doubles across week. Current bw is around 219 lb (6 ft tall)

    Let the gainz begin!

  9. #709
    Join Date
    Jun 2015
    Location
    Ocean City, MD
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    Airdyne (LISS)
    27 minutes, 7.8 miles
    Missed 7.9 by just a few seconds

  10. #710
    Join Date
    Jun 2015
    Location
    Ocean City, MD
    Posts
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    starting strength coach development program
    Bench
    165x5x3
    Super easy, all sets on 1 breath. No shoulder pain, building it back up slowly given long layoff from benching. Gonna run at least the first couple cycles on 5x3 to build bench back up and depending how it goes I'll start working in 8s and 2s on 3rd or 4th cycle

    Dips
    7,7,7

    BB curls
    75x8, 65x10, 55x12

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