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

  1. #21
    Join Date
    Apr 2015
    Location
    Rota, Spain
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    363

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    NUTRITION/ BODY COMP CHECK IN

    BW: 209
    Waist: 35.75"
    Macros: (215/435/71) (p/c/f)

    The overall goal is to gain 0.5-1.0 LBS per week. I don't care what I look like as long as I'm getting stronger, but my waist has to stay below 38" for the Navy. I'll probably start a little cut when the waist approaches 37", but that's a ways away.

  2. #22
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    Apr 2015
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    Rota, Spain
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    THURSDAY

    Pause Squat: 250x2x6
    Press 1.5: 145x5x4
    Floating Deadlifts: 330x3x3

    I felt like hot garbage at the start of this workout due to Tuesday's 3x5 rack pulls, but I felt a lot better after a few warm up sets. Motion is lotion!

  3. #23
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    Apr 2015
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    Rota, Spain
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    SATURDAY

    Squat: 315x2x2 PR (definite form breakdown but still acceptable)
    Bench: 245x3x2 PR (smokeshow)
    Deadlift: 400x3 PR (shitshow)

    Yeah Buddy! Big milestones today!

    Squat: I would like for my chin to stay down and my hips to go an inch deeper.

  4. #24
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    Apr 2015
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    Rota, Spain
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    LATER THAT DAY...

    There was penance!



    I find 45/45 to be the ideal work/rest ratio. It typically takes me about 45 seconds to complete a balls-to-the-wall set of five on the squat, so this workout helps a lot with recovery between sets on the following week. Also, the iron gods look favorably upon it!

  5. #25
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    Apr 2015
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    Rota, Spain
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    TUESDAY

    Squat: 280x6x4
    Press 1.5: 142.5x5x5
    Rack Pull: 375x3x5

  6. #26
    Join Date
    Feb 2014
    Location
    Jax, FL
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    993

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    Quote Originally Posted by Brian Sloan View Post
    SATURDAY

    Squat: 315x2x2 PR (definite form breakdown but still acceptable)
    Bench: 245x3x2 PR (smokeshow)
    Deadlift: 400x3 PR (shitshow)

    Yeah Buddy! Big milestones today!
    Nice progress.

  7. #27
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    Apr 2015
    Location
    Rota, Spain
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    Thanks man! Finally seeing 3 plates on the squat was satisfying as hell for about 5 minutes; until the desire for 4 set in...

  8. #28
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    Apr 2015
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    Rota, Spain
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    WEDNESDAY

    Nutrition/Body Composition

    BW: 209.6
    Waist: 35.75"

    P/C/F: 215/435/70

  9. #29
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    Apr 2015
    Location
    Rota, Spain
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    THURSDAY

    Pin Squat: 250x2x6 (It's time to rewrite The Divine Comedy. I found another circle of hell.)
    Bench: 220x5x4
    Floating Deadlift: 330x3x3 (These are tough, but my back feels amazing afterwards.)

    Pin Squat


    Floating Deadlift

  10. #30
    Join Date
    Apr 2015
    Location
    Rota, Spain
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    starting strength coach development program
    SATURDAY:

    Squat: 315x3x2
    Press 1.5: 165x3x2 PR
    Deadlift: 405x3 PR


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