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Thread: Program Hopper - H-L-M

  1. #11
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    Jul 2017
    Location
    Australia
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Wednesday - Light day

    Less than 5 hours sleep two nights in a row.
    Tired, dehydration headache and on a 5-600 cal deficit ATM.

    SQ (2x5)
    100x5,5

    PR (4x6)
    54x6,6,6,6

    ditched BB Row. Too tired.

    Better than nothing.

    30 mins

  2. #12
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    Jul 2017
    Location
    Australia
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    Wednesday - Light day

    SQ (2x6)
    100x2,2 (225)

    PR (4x6)
    54x6,6,6,6 (120)

    BBR (4x6)
    67.5x6,6,6,6


    Friday - Medium day

    SQ (3x6)
    110x6,6,6 (240)

    BP (4x6)
    80x6,6,6,8 (175)
    82.5x6

    DL (1x6)
    130x6 (285)


    Monday - Heavy day

    SQ (4x5)
    125x5,5,5,5 (275lb - 5 mins rest)

    INCB (4x5-7)
    72x6,7,7,7,6 (160 - 4 min rest)
    60x10 back off set after 1 min

    DL (3x5)
    120x5,5,5 (265)


    Wednesday - Light day

    SQ (2x5)
    110x5,5

    PR (5x5)
    58x5,5,5,5,5 (128 - 5 mins rest - just made the reps on last two sets)

    BBR (4x5-7)
    78x8,8,8,8,9 (too light)

    Chins
    BWx12,10,10

  3. #13
    Join Date
    Jul 2017
    Location
    Australia
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    Friday - Medium day

    Tired today. Called out until midnight and up at 0600.
    Feeling it in my knees as inflammation (mild) and legs.
    Felt fine after warm ups and squatted easily with good depth and bounce at the bottom.

    SQ (3x5)
    115x5,5,5 (253 - 3 mins)

    BP (4x5)
    85x5,5,5,5 (187 - 5 mins)
    CGB 76x5 (167 - my 10 yr old wanted the bench and I was running out of time so only one set of CGB)

    DL (1x5)
    140x5 (308 - felt good)

    I can feel that GGW will start to get heavy in weeks 7-9.

  4. #14
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    Jul 2017
    Location
    Australia
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    Saturday - Accessory day to increase PR frequency on H-L-M

    PR (4x5)
    40x5,5,5,5 (88lb - 2 mins rest - super set with BW Chins)

    BW Chins
    9,8,8,7 (2 mins rest - super set with PR)

    LTE
    37x15,12,10, 8
    32x11, 9

    BB Curl
    32x12,11,10
    DB Curl density sets (10 breaths between)
    12.5x16/10/10

  5. #15
    Join Date
    Jul 2017
    Location
    Australia
    Posts
    53

    Default Heavy Day

    Monday - Heavy day

    SQ (4x4)
    132x5,4,4,4 (290lb - 6-7 mins rest)

    INC BP (4x5-7)
    75x7,7,7,7 (165lb - 4 mins rest)
    DB 25x10

    DL (3x4)
    130x4,4,4 (3 mins rest)

    Curls
    25x10
    35x10
    32.5x10
    30x10
    27.5x10
    25x10

    90 mins

  6. #16
    Join Date
    Jul 2017
    Location
    Australia
    Posts
    53

    Default Light Day

    Wednesday - Light day

    SQ (2x4)
    115x4,4

    PR (4x4)
    61x4,4,4,6 (135lb - new 6 rep PR)
    72x1 (159lb - just for fun - this is my most recent 1RM on which this pogram cycle for PR is based)

    BBR (4x4)
    85x4,4,4,7

    Chins
    BWx10,10,9,8

  7. #17
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    Jul 2017
    Location
    Australia
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    Friday - Medium Day

    SQ (3x4)
    275x4,4,4

    BP (4x4)
    200x4,4,4,4

    CGB (2x8 paused)
    165x8,8

    DL (1x4)
    320x4

    45 mins

  8. #18
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    Jul 2017
    Location
    Australia
    Posts
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    Monday - Heavy day (05:30)

    SQ (4x6)
    275x6,6,6,6 (heavy)

    INC BP (4x5-7)
    167x6,6,5,6
    150x8

    GM (3x8)
    155x8,8,8

    These replaced light DL as lower back is feeling really tight last couple of weeks.

    BB Curl
    25x10
    35x10
    32.5x10
    30x10
    27.5x10
    25x10

    80min

  9. #19
    Join Date
    Jul 2017
    Location
    Australia
    Posts
    53

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    Wed - Light

    SQ 220x5,5 paused
    PR 120x6,6,6,6
    Chins BWx8,8,7,6
    Dehydrated, long day in the bush, two nights less than 5 hours sleep.

    Friday - Medium

    SQ 245x6,6,6,6,6
    BP 175x6,6,6,8 + 185x6
    DL 285x6
    LTE 37x10,10,12, 10

    Sat - Accessory day

    PR 105x3,3,3,3,3,3 (DE 2 mins rest)
    Chins BWx9,8,8,7
    LTE 82x15,12,10,8, 70x11,9
    Last edited by Peter Egener; 03-16-2018 at 09:02 PM.

  10. #20
    Join Date
    Jul 2017
    Location
    Australia
    Posts
    53

    Default

    starting strength coach development program
    Monday - Heavy

    SQ 290x4,4,4,4
    INC BP 163x7,7,7,7
    DL 285x4,4,4
    Curls 6 sets BB

    Wed - Light

    SQ 253x4,4,
    PR 132x4,4,4,6 (PR), 155x1
    BBR 187x4,4,4,4
    Chins BWx10,10,9

    Friday - Medium

    SQ 275x6,6,6,6,6
    INC BP 168x6,6,6,6 + 150x8
    GM 150x10, 170x8, 170x8 (lower back still tight from DL)
    More curls

    Sat - Accessory day

    PR 110x3,3,3,3,3,3 (DE 2 mins)
    Chins BWx10,11,9,8

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