starting strength gym
Page 98 of 103 FirstFirst ... 488896979899100 ... LastLast
Results 971 to 980 of 1025

Thread: Codger's Quest

  1. #971
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Day 2 on the hypertrophy template.

    Touch and go bench: 165x8x1@7; 175x8x1@8; 180x8x1@9. Three to four minutes rest.

    Belt squat with pulley system on my rack: 135x10x1@7; 145x10x1@8; 155x10x1@9. Three to four minutes rest. My first serious attempt to do these so I'll probably repeat the same weight next week. The tricky thing about doing them with my pulley set up is that I have to brace myself so the pulley doesn't drag me forward. Other than that the movement feels pretty good, and I can get to below parallel.

    DB bench AMRAP: 70sx13x1@10; 62.5x11x1@10; 57.5x11x1@10. Two to three minutes rest. First time doing these. I think I'll try 60 pounds dumbbells for the first set next week and 55 pounds for the next two sets.

    DB flies: 30sx15x2@8. Two to three minutes rest. First time with these as well. I'll stick with the same weight next week and add more reps.

  2. #972
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Day 3 of the hypertrophy program.

    Sumo deadlift with belt: 225x8x1@7?; 237.5x8x1@7? 250x8x1@7? 5 minutes rest. First time doing these so I'm not quite sure what the right load should be. I'll add 10 pounds next time.

    Close-grip bench: 155x10x1@7; 162.5x10x1@8; 170x10x1@9. Five minutes rest.

    Incline bench, about 45 degrees: 85x17x1@9? 80x12x1@7?; 85x12x1@7? Trying to find the right load for these too. The first set was supposed to be AMRAP at about 70% of my e1RM. I'll start with 95 next tine.

    DB lateral raise: 20sx12x2@8 or 9. Two to three minutes rest.

    DB curls: 32.5 (each) x12x2@8. Two to three minutes rest.

    Triceps press downs: 70x15x2@8. Two to three minutes rest.

  3. #973
    Join Date
    Dec 2012
    Location
    Western NY
    Posts
    3,040

    Default

    Cannot sumo deadlift for love nor money.

  4. #974
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Cannot sumo deadlift for love nor money.
    I was surprised how tough they are--I thought they would be easier than conventional but not for me. I found a formula online where you divide your arm length (top of shoulder to fingertips) by your height, and divide your torso length by your height (top of shoulder to top of hip). Apparently I fall into a simian-like "short torso, long arm" category, best suited for conventional style.

  5. #975
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Week 2 day 1 of hypertrophy program.

    High bar back squat with belt: 210x8x1@6; 225x8x1@7; 237.5x8x2@8. Four to five minutes rest.

    Press: 95x8x1@6; 100x8x1@7; 105x8x2@8. Three to four minutes rest.

    RDL with straps: 230x12x1@6; 245x12x1@7; 257.5x12x2@8. Two to three minutes rest.

    Single-leg leg extensions: 10x15x1@7; 10x20x1@8. Two to three minutes rest.

    DB curls: 32.5sx13x2@8. Two to three minutes rest.

    Triceps press-downs: 72.5x12x2@8. Two to three minutes rest.

  6. #976
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Week 2 day 2.

    Touch and go bench: 170x8x1@6; 175x8x1@7; 182.5x8x2@8. Four to five minutes rest.

    Belt squats: 180x10x1@6; 190x10x1@7; 200x10x1@7; 210x10x1@8. Four to five minutes rest. Still figuring out the right weight for these. I might spring for a an attachment to my rack that would let me do belt squats without my pulley system.

    Flat DB bench: 60sx15x1 (amrap); 55x12x2@8. Two to three minutes rest.

    DB flies: 30x20x1@8; 35x17x1@9. I'll go up to 42.5 next time.

  7. #977
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Week 2 day 3.

    Sumo deadlift with belt: 225x8x1@6; 237.5x8x1@6; 250x8x2@7. Four to five minutes rest. I'll add 10 pounds next week.

    Close-grip bench: 157.5x10x1@7; 165x10x2@8; 172.5x10x1@10; 163.75x10x1@8.5. Four to five minutes rest. I'll drop the top set down to 170 or 167.5 next time since 172.5 was supposed to be an RPE 9, not a 10.

    45 degree incline DB bench: 47.5x15x1@amrap; 42.5x12x2@8. Two to three minutes rest. I'll make the first set 52.5 next week.

    DB lateral raise: 15x16x1@8; 15x15x1@8. Two to three minutes rest.

    DB curls: 32.5x13x1@8; 32.5x12x1@8. Two to three minutes rest.

    Triceps press downs: 72.5x15x2@8. Two to three minutes rest.

  8. #978
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Week 3 day 1 on hypertrophy program.

    High-bar squat with belt: 215x8x1@6; 230x8x1@7; 242.5x8x3@8. Four to five minutes rest.

    Press: 97.5x8x1@6; 102.5x8x1@7; 107.5x8x3@8. Four to five minutes rest.

    RDL with straps: 230x12x1@6; 245x12x1@7; 257.5x12x2@8. Three minutes rest.

    Single-leg leg extensions: 15x15x2@8. Two to three minutes rest.

    DB curls: 32.5x13x2@8. Two to three minutes rest.

    Triceps press downs: 75x13x2@8. Two to three minutes rest.

  9. #979
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Week 3 day 2.

    Touch and go bench: 170x8x1@6; 175x8x1@7; 182.5x8x3@8. Three to four minutes rest.

    Belt squat: 190x10x1@7; 200x10x1@8; 210x10x1@9; 200x10x1@8. Four minutes rest.

    Flat DB bench: 62.5x15x1 (amrap); 57.5x12x2. Two to three minutes rest. Next week I'll try 70 and 62.5.

    DB flys: 37.5x15x2@8. Two to three minutes rest.

    BB rows: 182.5x13x2@8. Three minutes rest.

    8 minutes of ab work: 70-second plank, 15 abmat situps; 45 second plank, 10 abmat situps.

  10. #980
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    starting strength coach development program
    Week 3 day 3.

    Sumo deadlift with belt: 235x8x1@6; 247.5x8x1@7; 260x8x3@7.5. Four minutes rest.

    Close-grip bench: 152.5x10x1@7; 160x10x1@8; 166.25x10x1@9; 157.5x10x1@9. Three to four minutes rest.

    45-degree incline db bench: 56.25x10x1@amrap; 48.25x12x2@8.5. Three minutes rest.

    DB lateral raise: 15x15x2@@8. Two to three minutes rest.

    BB rows: 182.5x13x2@8. Three minutes rest.

    DB curls: 32.5x12x2@8. Two to three minutes rest.

    Triceps press downs: 75x13x2@8. Two to three minutes rest.

    8 minutes ab work: 70 second plank; 45 second plank; 20 ab mat situps; 10 abmat situps.
    Last edited by codger; 02-29-2020 at 11:15 PM.

Page 98 of 103 FirstFirst ... 488896979899100 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •