What's a Programming? - BostonRugger's a Real Intermediate Trainee Now What's a Programming? - BostonRugger's a Real Intermediate Trainee Now

starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 19

Thread: What's a Programming? - BostonRugger's a Real Intermediate Trainee Now

  1. #1
    Join Date
    May 2013
    Location
    Massachusetts
    Posts
    562

    Default What's a Programming? - BostonRugger's a Real Intermediate Trainee Now

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    M, 29, 6'1", 242 lbs.

    Novice Log:

    SS for Rugby

    Injury/BS Log:

    BR's Off-Season Training Log


    I started training in 2014. After using LP to gain strength for rugby, I stagnated for quite a while due to rugby injuries, layoffs, etc. A forced layoff from rugby allowed me to focus on strength training for a while this year. This summer I ran an abbreviated LP, then switched to the Barbell Medicine General Intermediate Program. I ran one cycle of that, culminating in the following numbers:

    SQ: 495 (30 lb PR)
    DL: 550 (5 lb PR)
    BP: 315 (ties PR at lower BW)

    Now that I'm working some actual intermediate programming, I thought I'd start logging in the appropriate sub-forum. Goals by spring are to squat 530, pull 575, press 225 and bench 335. From there, it'll be time to see if I can still keep up with the 22 year olds on the pitch. Still working out the longer term plan for programming my conditioning work. Past experience tells me that I do better if I ramp up the conditioning earlier, rather than wait until 6-7 weeks out as some might recommend.

  2. #2
    Join Date
    May 2013
    Location
    Massachusetts
    Posts
    562

    Default

    11/1/17 - Wednesday

    SQ - 45x5x4, 135x5, 205x3, 275, 345, 390, 425, 455@8, 400x5x2@8, 8.5, 390x5@8-8.5, 385@8

    2ct Paused Bench (w/ wraps) - 45x4x2, 95x4, 145x2, 185x2, 215x1, 230x4@7, 237.5x4@8, 245x4@9, 240x4@9.5, 230x4@9-9.5

    RDL - 135x7, 225x3, 275x7@6, 295x7@8, 305x7x3@8ish

    Notes:

    Bodyweight 242. I slacked on the eating after testing last week and just sort of ate what I felt like. Gotta get back on track.

    4-5 minute rest periods on squats. 3 minute rests on bench.

    RPE is jumping up too fast as sets accumulate. Going to get my conditioning back in line here to make sure I can get the work in without having it take all damn night.
    Last edited by BostonRugger; 11-02-2017 at 09:47 AM.

  3. #3
    Join Date
    May 2013
    Location
    Massachusetts
    Posts
    562

    Default What's a Programming? - BostonRugger's a Real Intermediate Trainee Now

    11/3/17 - Friday

    Paused Bench - 45x5x2, 95x5, 135x3, 185x2, 225, 255, 275@8, 242.5x5@8.5, 240x5@8.5, 235x5@9, 225x5@8.5

    2ct Paused Squat - 45x4x2, 135x4, 185x2, 225x2, 265x2, 295x4@7, 310x4@8, 325x4@9, 315x4@9, 305x4@9, 295x4@9

    Press - 45x7, 75x3, 105x3, 125x7@6, 130x7@8, 125x7@8, 120x7@8

    Notes: I’m in Connecticut for a wedding this weekend. Trained at Lightning Fitness in South Windsor. Awesome gym. Extremely well equipped with plenty of space for lots of strong people working out. Benched on an elitefts comp bench with an Ohio Power Bar. Used the Westside power bar for squat and press. Nice to use quality barbells for a change.

    Bench was a mess. Starting to think I have a higher drop-off from singles to higher rep sets than the standard RPE chart would indicate. Could also be a conditioning/rest thing. We’ll see.

    Paused squats went well. No belt.
    Last edited by BostonRugger; 11-03-2017 at 06:14 PM.

  4. #4
    Join Date
    May 2013
    Location
    Massachusetts
    Posts
    562

    Default

    11/4/17 - Saturday

    Pre-Wedding GPP in hotel fitness room.


    Curls - 8s w 35-45 lbs x 3 sets

    Superset w:

    Standingpulleytricepextension thing - 45lbs x 3 sets

    Abs - Planks, hanging leg raises, cable crunches

    10 mins on Eliptical
    10 mins on bike

    Notes: Post workout nutrition included prime rib that looked like it came fresh off the top of Fred Flintstone’s car.

  5. #5
    Join Date
    May 2013
    Location
    Massachusetts
    Posts
    562

    Default

    11/6/17 - Monday

    DL - 135x5x2, 225x5, 315x3, (belt) 385, 445, 485@8, 425x5@8, 415x5@8, 405x5@7-7.5, 405x5@8

    Bench - 45x5x2, 105x5, 145x3, 185, 215, 245x4@6.5-7, 255x4@8, 265x4@9, 260x4@9, 255x4@9

    Front Squat - 45x7, 95x7, 145x3, 175x7@6, 185x7@7, 195x7@7.5-8, 195x7@8, 185x7x2@8

    DB Incline Bench Press - 50x8@6, 55x8@7, 60x8x4@8ish

    Video:

    YouTube

    Notes: The dumb was strong tonight. I lost count on my first set of 5 on dead’s. Stopped at 4. I then got impatient and intentionally rushed the third set, leading to bad form.

    I guess I learned to front squat in the past 6 weeks of not doing them?

    I dialed back the load on volume sets (4s,5s) by about 2% compared to the rpe chart. Seems to be about right for hitting the desired RPE on presses. I also assigned (read: pulled out of my ass) a deadlift ‘training max.’ I want to base my DL work off of flat backed percentages/RPEs. Mixed success on that front tonight.

  6. #6
    Join Date
    May 2013
    Location
    Massachusetts
    Posts
    562

    Default

    11/8/2017 - Wednesday

    Squat - 45x5x2, 135x5, 205x3, 275, 355, 415, 455@8, 400x5x4@8,8,8.8.5

    2ct Paused Bench - 45x4x2, 95x4, 135x2, 175x2, 215x2, 230x4@6.5-7, 240x4@8, 250x4@9, 245x4@9.5, 235x4@9, 230x4@9

    RDL - 135x7, 225x3, 285x7@6, 300x7@7, 315x7@7.5, 325x7@8-8.5, 315x7x2@8,8

    YouTube

    Notes: I messed up and didn’t get video of 455. RDLs are finally feeing right.

    BW: 243.5

  7. #7
    Join Date
    May 2013
    Location
    Massachusetts
    Posts
    562

    Default

    11/9/17 - Thursday

    GPP

    Chins - (BW+30)x5x2, (BW+25)x5

    Cardio Medley - Row, Heavy Bag, Bike, Run - 7,6,5,4 minutes

  8. #8
    Join Date
    May 2013
    Location
    Massachusetts
    Posts
    562

    Default

    11/12/17 - Sunday

    Paused Bench - 45x5x4, 105x5, 155x3, 195, 225, 255@6ish, 277.5@8, 240x5x4@8,8,8,8-8.5, 235x5@8.5

    2ct Paused Squat - 45x4x2, 115x4, 185x2, 255x2, 300x4@7, 315x4@8, 330x4@9, 320x4@9, 310x4@9, 300x4@9

    Press - 45x7, 85x7, 115x7@6, 125x7@timetogohome

    Notes: RPE chart prescribed 245 for the load on bench volume. Based on last week’s performance I went with 240. That allowed me to maintain that load across sets and to complete more volume at the prescribed RPE. Going to continue like this with pressing movements.

    Based on feedback from a form check regarding my arm angle, I experimented with a thumbs-around grip (hands brought in maybe 3/4” on each side). Strangely, the bar still started to roll up on me on the 4th rep at 330. Having the bar gripped in my hands stopped the roll very quickly. I’ll keep experimenting.

    Pressing betless, wrapless, non-2.0 after bench volume is humbling.

  9. #9
    Join Date
    May 2013
    Location
    Massachusetts
    Posts
    562

    Default What's a Programming? - BostonRugger's a Real Intermediate Trainee Now

    11/14/17 - Tuesday

    DL - 135x5x2, 225x5, 315x3, 385, 445, 495@8, 435x5@8.5, 425x5@8, 415x5@8

    Bench - 45x5x2, 105x5, 155x2, 195x2, 225x2, 250x4@7, 260x4@8, 270x4@9-9.5, 260x4@9, 250x4@9

    Notes: Had a commitment tonight so only able to spend a little more than an hour in the gym.

    No time to weigh in, but my belt was tiiiiiight.
    Last edited by BostonRugger; 11-14-2017 at 07:58 PM.

  10. #10
    Join Date
    May 2013
    Location
    Massachusetts
    Posts
    562

    Default

    starting strength coach development program
    11/15/17 - Wednesday

    Homeownership GPP - 3 hours

Page 1 of 2 12 LastLast

Bookmarks

Posting Permissions

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