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  1. #11
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    Apr 2011
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Today, heavy bench, light press

    Weighed myself first things this morning on empty stomach: 207 pounds. Still 6', alas.

    Light press, emphasizing bar speed: 130x3x5; one minute rest.

    Bench, paused (prepping for meet on April 29): 237.5x1x3. Each single went up slowly but steadily. Seven minute rest. Aiming for 240 PR at the meet.

    Incline dumbbell press: 55 each dumbbell x10x3; four minute rest. Going up to 57.5 next week.

    Dips: body + 15 pounds x10x3; five minutes rest. Going up to 20 pounds next week.

  2. #12
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    Today, heavy deadlift, light squat:

    Squat: 275x3x5, trying to emphasize bar speed. One to two minutes rest; no belt.

    Deadlift: 460x1x3; hook grip and chalk; seven minutes rest between singles; held at the top for three seconds or so. Each single was tough but not brutal, and went up fairly smoothly. Felt a bit light headed when I put the bar down each time. My tentative lifts for the meet on April 29: 455, 465, 470. Might try 475 depending on how my middle attempt goes.

    SLDL: 295x8x2; straps, five minutes rest. Felt good. Going up to 300 next week.

    Shurgs: 185x15x3; straps, four minutes rest. Fairly easy. Going up to 190 next week.

  3. #13
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    This week marks the start of my third three-week cycle on Andy Baker's Strength and Mass After 40.

    Today, heavy press, light bench:

    Press: 142.5x5x3 (weight, reps, sets); eight minutes rest; strict press; felt good. Going up to 145 next cyle of 5s.

    CGBP: 202.5: 7, 6, 5. Sticking with same weight until I hit 8 reps on at least one set and no set falls below 5. Five minutes rest.

    LTE: 87.5x10x3; four minutes rest. Going up to 90 next week.

    Overhead triceps extension with dumbbell: 32.5x10x3; four minutes rest. Same weight next week, trying for 12 reps.
    Last edited by codger; 04-11-2017 at 11:39 PM.

  4. #14
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    Heavy squats/upper back today:

    Squat: 325x5x3; seven to eight minutes rest. Hard, but I'll add five pounds on my next cycle of 5s. During the last rep of each set I could feel the pressure building up in my ears. I've been using the valsalva; might need to exhale a bit when coming up.

    Chins, with 25 pounds: 9,8,7,6. Eight minutes rest.

    BB rows: 185x10x2. I'll stick with the same weight next week.

    DB curls: 35x10x3

    Rest tomorrow!

  5. #15
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    Beautiful spring day here in the Four Corners. Perfect weather for a garage workout.

    Today, heavy bench/light press:

    Press: 130x3x5; about 90 seconds rest. Emphasizing bar speed.

    Bench: 220x5x3; 8-10 minutes rest. This tied a pr for me for three sets of five. The last rep of all three sets was tough, and locked out slowly. But I'll try going up to 222.5 on my next cycle of 5s in four weeks. Hoping to hit 225x5x3 this summer, which I've never done before.

    Incline dumbbell press, 57.5 pounds each dumbbell: 10x3 (reps, sets); four to five minutes rest. Bump it up to 60 pounds next week.

    Dips: 25 pounds: 10x3 (reps, sets); five minutes rest. I'll try 30 pounds next week.

  6. #16
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    My least favorite workout today, heavy deadlifts/light squats:

    Light squats: 280x3x5 (weight, reps, sets); two minutes rest, no belt. Supposed to emphasize bar speed, but didn't feel so speedy.

    Deadlift: 415x5x3; straps; eight minutes rest. I don't know if deadlifts ever feel good, but these didn't feel terrible. I changed my breathing. Instead of holding the valsalva through the entire rep range (up and down) I exhaled while locking out. This eliminated the lightheadedness i had been experiencing while deadlifting. I'll try 420 for my next cycle of 5s.

    SLDL: 300x8x2; straps; six minutes rest. I'm still feeling my way into this lift--I hadn't done them before starting this program. I enjoy the stretch I get in my hamstrings with them. 305 next week.

    Shrugs: 190x15x3; straps; three minutes rest. These are also new to me; I feel like I'll be able to add weight steadily for a while. Going up to 195 next week.

  7. #17
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    very impressive. good job!

  8. #18
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    Thanks, Tom!

  9. #19
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    This week's focus: 3x3 on the heavy lifts.

    Today:

    Press: 152.5x3x3: seven minutes rest. Felt surprisingly good. Probably could have gotten four reps each time.

    CGBP: 202.5: 8, 7, 5. Five minutes rest. An improvement over last week, when I did 7, 6, and 5 reps at the same weight. So I'll go up to 205 next week.

    LTE: 90x9x3, four minutes rest. I'll repeat the same weight next week and see if I can do 3 sets of 10.

    Overhead triceps extension with dumbbell: 32.5x11x3; three to four minutes rest. Same weight next week--will try 12 reps.

  10. #20
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    starting strength coach development program
    Heavy squats/upper back:

    Squats: 340x3x3; seven minutes rest; belted. Didn't feel too bad. I think I'll make this my opening weight for my meet on the 29th. Changed my breathing pattern so that I exhaled as I pushed through the slow part near the top of the lift. No more uncomfortable pressure in my ears.

    Chins: 25 pounds: 9,8,7,7; eight minutes rest. Chalked my hands for the last set because the pullup bar was getting slippery. Improved last week's total by one rep.

    BB rows: 185x10x2; straps, five minutes rest. I'll try same weight next week until I hit 12 reps.

    DB curls: 35 each dumbbell: 12, 11, 10; four minutes rest.

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