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Thread: Codger's Quest

  1. #921
    Join Date
    Jul 2017
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    adelaide, south australia
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    780

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    • starting strength seminar april 2024
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    Well done, Codger.
    It's tough being in the spotlight, and you handled everything with style.
    What did you weigh in at?

  2. #922
    Join Date
    Apr 2011
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    Gallup, New Mexico
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    1,154

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    Thanks for the kind words, 78 now! One of the nice things about yesterday's meet was that it was very low key. Lots of mutual encouragement among the lifters. It was completely enjoyable.
    I weighed in at 196, about 9 pounds less than my last meet. I'm trying to get my waist down to about 33 or 34 inches--another inch or two to go now.
    I hope your training is going well.

  3. #923
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    Jul 2017
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    adelaide, south australia
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    Hi Codger. Looks like we are pretty similar. When i got to 96 k, i was definitely too porky, so i trained myself down to the 85 k class, which cost me strength, but gave me a better look. Now the weightlifting federation changed all the bodyweight classes, so i can now weigh 90 k! Well, i don't want to look like a fatty, so i have the problem of increasing my weight, while further reducing my waist.
    I live with someone who has no problem at all telling me how i am looking, whether asked or not.
    This last year i have made very modest improvements. My breathing squat weight went from 104 k to 110, and my olympic deadlift from 107.5 k for 5 to 115 k.
    So next year is all experimental - how to look good-er, get stronger, and fight off father time.

    I think you were right to trim down some. Apparently fat around internal organs is really bad news.

  4. #924
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    Apr 2011
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    Gallup, New Mexico
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    Hi 78 now--Yes, I think we do seem to have much in common. I weighed in at 89 kilos for this recent meet, 4 kilos down from a meet I entered in April. From what I've been reading, a waist circumference above 40 inches is associated with significantly higher disease risks; 37 inches and above elevates your risk. So I'm aiming to get down to 33 or 34 inches over the next few months. I'm at 35 inches now and have lost more than 10 pounds simply by adding about four to six hours of walking each week to my routine.

    When I used a tape to measure my waist a few months ago I learned that pant sizes here in the US are way off in terms of reflecting true waist size. The tape said 37 inches while the tags in my pants are all 34 inches!

    My breathing squat weight went from 104 k to 110, and my olympic deadlift from 107.5 k for 5 to 115 k.
    That's great!

  5. #925
    Join Date
    Apr 2011
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    Gallup, New Mexico
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    Back to my regular training today:

    Squat, no belt: 245x4x1@7; 257.5x4x1@8; 270x4x1@9; 245x4x3. Four minutes rest.

    Incline bench: 105x10x1@7; 110x10x1@8; 115x10x1@9; 110x10x2. Four minutes rest.

    RDL: 225x8x1@6; 245x8x1@7; 275x8x1@8; 245x8x2. Three minutes rest.

    DB curls: 32.5x10x2@8. Two minutes rest, supersetted with triceps press-downs: 75x10x2@8.

    Yesterday I walked for three miles, did 2 sets of BB rows with 185 for 8 reps, and 7 minutes of ab work.

  6. #926
    Join Date
    Apr 2011
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    Gallup, New Mexico
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    The garage warmed up to about 35 degrees today--an improvement over Tuesday's low 20s.

    Touch and go bench: 190x4x1@7; 197.5x4x1@8; 205x4x1@9; 195x4x2. Four minutes rest. Based on my meet performance I set 235 as my e1RM, and used that to determine the weights for the work sets. All the RPEs felt about right.

    Paused squat, no belt: 230x7x1@7; 240x7x1@8; 250x7x1@9; 230x7x2. Four minutes rest.

    One-arm DB rows: 70x10x1@7; 75x10x1@;8; 80x10x1@9; 75x10x1. Two to three minutes rest.

    DB curls: 32.5 (each) x10x2@8; triceps press-downs: 75x10x2@8. Supersets with 2 to 3 minutes rest.

  7. #927
    Join Date
    Dec 2012
    Location
    Western NY
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    Any reason not to jump to an intermediate routine since you seem to be back in the groove?

  8. #928
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    Apr 2011
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    Gallup, New Mexico
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    Any reason not to jump to an intermediate routine since you seem to be back in the groove?
    I've been wondering about that myself lately. Maybe I'll ask one of the docs. I'm enjoying the beginner program--a nice variety of rep ranges and the volume is starting to pick up. I'm about 2/3 of the way through it so I might just see it through.

  9. #929
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    Apr 2011
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    Gallup, New Mexico
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    Week 8, day 3.

    Deadlift, no belt: 375x4x1@7; 390x4x1@8; 405x4x1@9; 365x4x3. Four minutes rest. As with my bench a couple of days ago I used my meet performance to set my e1RM--465--and worked back from that number to set the RPEs for today's lifts.

    Press, no belt: 105x8x1@7; 110x8x1@8; 115x8x1@9. Four minutes rest.

    DB split squats: bodyweight x10x1@7; 25x10x1@8; 27.5x10x1@9; bodyweightx10x1. Two to three minutes rest. I'm not used to these--they're pretty tough.

    Yesterday I hiked into the hogback ridge near our house--a brisk 50-minute walk--using nordic walking poles, which I'm really enjoying. After the walk I did two sets of BB rows: 8 reps with 185 pounds, followed by 7 minutes of ab work.

  10. #930
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    Apr 2011
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    Gallup, New Mexico
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    starting strength coach development program
    Today:

    Squat, no belt: 305x1x1@8; 275x5x1@9. Four minutes rest.

    Press, no belt: 70x12x1@6; 80x12x1@7; 95x12x1@8.5. Four minutes rest.

    Paused deadlift, no belt but I used straps due to the short rest and number of reps: 335x6x1@7; 345x6x1@8; 355x6x1@9. Three minutes rest.

    DB curls: 30x10x4. The program I'm doing called for as many sets of 10-15 reps at RPE8 as I could complete in 7 minutes; same for triceps press-downs: 70x10x4.

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