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  1. #891
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    Jul 2017
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    adelaide, south australia
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    336

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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    These 10-rep squat sessions with short rests feel like HIIT workouts--they leave me gasping for air. But I feel pretty good afterwards.
    Effen right Codger. Short rest training was what i needed to adapt to the 1 or 2 minute rest i get at comps.
    Far from ideal for building max strength, but you can make some progress.

  2. #892
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    Apr 2011
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    Gallup, New Mexico
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    Thanks for checking in, 76 now. I agree--the conditioning work has been beneficial. I went on a long steep trail with my wife yesterday for a couple of hours--a hike that used to leave me out of breath--and I felt fine.

  3. #893
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    Apr 2011
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    Gallup, New Mexico
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    Week 4.2, day 2

    Press, no belt: 121.25x4x1@6; 126.25x4x1@7; 131.25x4x3@8. Three to four minutes rest.

    Squat, no belt: 225x7x1@6; 235x7x1@7; 245x7x2@8. Four minutes rest.

    BB rows: 152.5x10x1@6; 160x10x1@7; 170x10x2@8. Three minutes rest.

  4. #894
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    Apr 2011
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    Gallup, New Mexico
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    Beginner's Template, week 4.2 (aka the 5th week):

    Deadlift, no belt: 340x4x1@6; 355x4x1@7; 372.5x4x2@8. 3 minutes rest.

    Bench: 160x8x1@6; 167.5x8x1@7; 177.5x8x2@8. 3 minutes rest.

    Squat, no belt: 205x10x1@6; 215x10x1@7; 225x10x2@8. 3 minutes rest. Phew, these are really like a HIIT session.

    Walked for about 2 miles yesterday with my wife. Actually I tried something new: "nordic walking," where you use poles to mimic the actions of cross country skiing without the skis. Pretty good workout, including a steep hill up into the cliffs near our house. After the walk I did some ab wheel stuff: roll-outs, pikes, knee tucks, bridges. (I have an ab wheel that you can strap to your feet, which opens up a lot of different movement possibilities.)

  5. #895
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    Apr 2011
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    Gallup, New Mexico
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    Beginner's Template, week 4.3 (6th week):

    Squat, no belt: 247.5x4x1@6; 260x4x1@7; 272.5x4x2@8. Three to four minutes rest.

    Bench, touch and go: 157.5x10x1@6; 165x10x1@7; 172.5x10x2@8. Four minutes rest.

    Deadlift, no belt: 285x8x1@6; 300x8x1@7; 315x8x2@8. Three minutes rest.

    Finished with a couple of sets of abmat sit ups. Yesterday my wife and I hiked for a little over 2 miles. Another beautiful fall day in northern NM.

  6. #896
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    Apr 2011
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    Gallup, New Mexico
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    Week 4.3, day 2.

    Press, no belt: 122.5x4x1@6; 127.5x4x1@7; 132.5x4x3@8. Four minutes rest.

    Squat, no belt: 230x7x1@6; 240x7x1@7; 250x7x2@8. Four minutes rest.

    BB rows: 155x10x1@6; 162.5x10x1@7; 172.5x10x2@8. Three minutes rest.

    Two sets of abmat sit ups, 15 reps each.

  7. #897
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    Apr 2011
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    Gallup, New Mexico
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    Week 4.3, day 3.

    Deadlift, no belt: 345x4x1@6; 360x4x1@7; 380x4x2@8. Four minutes rest. Weird form issue where my right knee collapsed inwards a bit on a few reps, even though the weight felt very manageable. Hadn't experienced this before.

    Bench, touch and go: 162.5x8x1@6; 170x8x1@7; 180x8x2@8. Three to four minutes rest.

    Squat, no belt: 210x10x1@6; 220x10x1@7.5; 225x10x2@8 or 8.5. Three minutes rest. I find it hard to judge RPEs on these high-rep squats. But my estimated one-rep max based on these is about 330, which feels about right for this stage of training, and it's consistent with the estimated 1RM for my lower-rep squats. I had planned to try 230 today for the last 2 sets but thought It might be better to repeat last week's weight.

  8. #898
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    Apr 2011
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    Gallup, New Mexico
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    Missed Monday's workout because of work but I'll still squeeze in three workouts on the beginner template this week.

    Yesterday, Week 4.4 (7th week), day 1:

    Squat, no belt: 252.5x4x1@6; 265x4x1@7; 277.5x4x2@8. Four minutes rest.

    Bench, touch and go: 160x10x1@6; 167.5x10x1@7; 175x10x2@8. Four minutes rest.

    Deadlift, no belt: 290x8x1@6; 305x8x1@7; 320x8x2@8. Three minutes rest.

    This morning I went for a brisk walk (nordic walking with poles) into the hills in my neighborhood for about an hour. Then did 3 sets of lat pulldowns with 115 pounds for 15 reps, 3 minutes rest. Followed by some ab wheel work.

  9. #899
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    Apr 2011
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    Gallup, New Mexico
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    Beginner template, Week 4.4 (aka 7th week), day 2.

    Press, no belt: 105x4x1@6; 123.75x4x1@7; 128.75x4x3@8. Four minutes rest. I used less weight today than last week's pressing session but I don't see it as a regression; it's a more accurate RPE assessment. The first set probably should have been around 117.5.

    Squat, no belt: 235x7x1@6; 245x7x1@7; 255x7x2@8. Four minutes rest.

    BB rows: 157.5x10x1@6; 165x10x1@7; 175x10x2@8. Three minutes rest.

  10. #900
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    Apr 2011
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    Gallup, New Mexico
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    starting strength coach development program
    Week 4.4 day 3.

    Deadlift, no belt: 350x4x1@6; 365x4x1@7; 385x4x2@8. Four minutes rest.

    Bench, touch and go: 165x8x1@6; 173.75x8x1@7; 182.5x8x2@8. Four minutes rest.

    Squats, no belt: 210x10x1@6; 220x10x1@7; 230x10x2@8. Three minutes rest.

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