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Thread: SSOC Client's Road to: 205,315,405,500

  1. #11
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    Apr 2015
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    • starting strength seminar april 2024
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    TUESDAY:

    My manhood was tested today as the temperature in the garage reached 95 degrees; it felt like my hometown of Plano, TX. I still managed some sweet volume PR's on the squat and bench though.

    Squat: 275x6x4
    Bench: 215x5x5
    Pause Squats: 245x2x6
    Chin ups: BW+17.5lbs x 7,5,3,2,3,2,2

  2. #12
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    Apr 2015
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    THURSDAY:

    Deadlift: 390x3 PR
    Press 1.5: 145x5x4 Volume PR
    Floating Deadlift: 310x3x3

    FOUR-O-FAHVE INBOUND!

  3. #13
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    SATURDAY:

    Squat: 310x1 295x2
    Bench: 245x2 PR 235x2x2
    Close Grip Bench: 195x2x6

    Prowler: 45 on/45 off x10
    Last edited by Brian Sloan; 08-13-2018 at 10:51 AM.

  4. #14
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    MONDAY:

    Squat: 277.5x6x4
    Press 1.5: 140x5,5,5,5,4 (I mis grooved the last rep and couldn't save it; MULLIGAN!)
    Block Pulls: 350x3x5

    Today was my 1st time ever doing block pulls, and I can already tell it will be an intense love hate relationship.

    zhhFQb5.jpg

  5. #15
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    WEDNESDAY

    Pause Squat: 247.5x2x6 (No more than 3 minutes rest between sets)
    Bench: 215x5x4 (5 minutes rest between sets)
    Floating Deadlift: 312.5x3x3 (2 minutes rest between sets)

    This workout is deceptively light on paper. In practice however, the incomplete rest periods make everything feel horrific. It's a nice way to induce stress with lighter weights, and the pauses help reinforce good habits and staying tight. The prowler conditioning on Saturdays help a lot with this workout!

  6. #16
    Join Date
    Jan 2018
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    Quote Originally Posted by Brian Sloan View Post
    TUESDAY:

    Squat: 275x6x4
    Bench: 215x5x5
    Pause Squats: 245x2x6
    Chin ups: BW+17.5lbs x 7,5,3,2,3,2,2
    WOW, seems brutal (squats). I'd say at this point your max is what 315? 320?
    your notation means 275 for six reps for four sets, correct? Then six doubles for pause squats?

  7. #17
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    Mar 2013
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    Walled Lake, Michigan
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    Floating Deads. I must try them sometime.

  8. #18
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    Oh I always write it as sets x reps. I know that's not how the books do it, but it's just my preference. It's 6 sets of 4 reps, and 2 sets of 6 reps, so 8 total sets of squatting. My max probably is around 320, but I haven't done a single in a long time so I'm not sure. Tomorrow I'll be taking 310 for a ride so well see!

    Floating deadlifts are fun! Stanton's been programming them along with paused deadlifts every couple weeks to reinforce good back positioning/ leading with the chest.

  9. #19
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    Apr 2015
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    SATURDAY

    Squat: 310x3x2 PR
    Press 1.5: 160x3x2 PR
    Deadlift: 395x3 PR

    Light Weight! Today was my 2nd time trying 310 and 160, and everything magically felt 20 lbs lighter than last week. I think it's mostly the confidence from having been under the weight before. With the deadlift, I spontaneously decided to pull in socks (instead of shoes) and hook grip (instead of alternate), and I wasn't disappointed. My back angle felt a lot better.



    It needs work, but I'll take it.

  10. #20
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    Apr 2015
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    starting strength coach development program
    TUESDAY

    Squat: 280x6x4 (Volume PR)
    Bench: 210x5x5
    Rack Pull: 370x3x5

    This was a very tough volume day that took about 2.5 hours, but it was well worth it. Some big PRs are scheduled for Saturday, so I should be ready!
    Last edited by Brian Sloan; 08-22-2018 at 05:16 AM.

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