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  1. #31
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    Jun 2018
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    • phoenix arizona seminar date
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    Week 14

    25 March 2019:
    Volume:
    Squat: 45x5, 135x5, 185x5, 225x3, 275x1, 295x5x5
    Press: 45x5, 65x5, 95x5, 115x1, 125x5x5

    26 March 2019:
    Conditioning:
    HIITx20mins
    Pull-ups: AMRAP in 7 mins: 33
    Abz: AMRAP in 7 mins: didn't count

    27 March 2019
    Recovery:
    Squat: 235x5x2
    Bench: 185x5x3
    Deadlift: 410x5

    29 March 2019
    Intensity:
    Squat: 335x5
    Press: 140x3x2
    Curls
    Last edited by Robert D; 03-29-2019 at 04:12 PM.

  2. #32
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    Jun 2018
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    Week 15:

    01 April 2019:
    Volume:
    Squat: 300x5x5
    Bench: 207.5x5x5
    Incline Dumbells: 130x10x3

    Conditioning:
    HIIT: 20 mins
    Pull-ups: AMRAP in 7 mins: 33
    Abz: AMRAP in 7 mins

    Recovery:
    Squat: 240x5x2
    Press:125x5x3
    Dead: 415x4, I am undecided if I should reattempt next week or switch to 2 triples.

    Intensity:
    Squat: 340x5
    Bench: 230x3x2
    Last edited by Robert D; 04-24-2019 at 10:32 AM.

  3. #33
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    Week 16:

    08 April 2019:
    Volume:
    Squat: 305x5x5
    Press: 127.5x5x5
    Incline Dumbells: 130x10x3

    Recovery:
    Squat: 245x5x2
    Bench: 190x5x3
    Deadlift: 420x3x2
    Curlz: 80x5x3

    Intensity:
    Squat: 345x5
    Press: 142.5x3x2
    Deficit Dead: 315x5x2
    Last edited by Robert D; 04-15-2019 at 01:14 PM.

  4. #34
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    Jun 2018
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    Week 17:

    15 April 2019:
    Volume:
    Squat: 310x5x5
    Bench: 210x5x5
    Dips: (+45)x10x3
    Pull-Ups: BWx9+7+6

    17 April 2019:
    Recovery:
    Squat: 280x5x2 (decided to use 90% instead of 80%)
    Press: 127.5x5x3
    Deadlift: 425x3x2
    Curlz: 60x10x3

    19 April 2019:
    Intensity:
    Squat: 350x3x2
    Bench: 232.5x2x3
    Deficit Dead: 315x5x3
    Pull-up: (+25)x5x3
    Last edited by Robert D; 04-19-2019 at 04:21 PM.

  5. #35
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    Jun 2018
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    Week 18:

    22 April 2019
    Volume:
    Squat: 315x5x5
    Press: 130x5x5
    Incline Dumbbells: 120x10, 130x9, 140x8
    Pull-Ups: BWx10x3

    Recovery:
    Squat: 285x5x2
    Bench: 200x5x3
    Deadlift: 430x3x2
    Curlz: 65x5x5

    Intensity:
    Squat: 355X3X2
    Press: 145x3x2
    Deficit Deadlift: 320x5x2
    Pull-up: (+27.5)x5x3
    Last edited by Robert D; 04-26-2019 at 02:38 PM.

  6. #36
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    Jun 2018
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    Week 19:

    29 April 2019:

    Volume:
    Squat: 320x5x5
    Bench: 212.5x5x5
    Dip: (+47.5)x10x2
    Pull-ups: BWx10x3

    Recovery:
    Squat: 290x5x2
    Press: 130x5x3
    Deadlift: 435x3+2+1, (missed my second planned triple, on to doubles next week I think)
    Curlz: 70x5x5

    Intensity:
    Squat: 360x3x2
    Bench: 235x2x3
    Deficit Deadlift: 325x5x3
    Pull-up: (+30)x5x3
    Last edited by Robert D; 05-03-2019 at 03:43 PM.

  7. #37
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    Jun 2018
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    Week 20:

    08 May 2019

    I missed the gym on Monday, and can't make it up on Tuesday either. So I'm going to try to program in a weird day Wednesday, and shoot for PRs on Friday anyway.

    Weird Day:
    Squat: 325x5x5
    Press: 135x5x5
    Bench: 205x5x3
    Deadlift: 440x2x3

    That was a dumb idea. Instead I'm just going to skip recovery squats, and do three days in a row of lifting.

    Volume Day:
    Squat: 325x5x5
    Press: 135x5x5
    Pull-Ups: BWx10x3

    "Recovery Day":
    Bench: 205x5x3
    Deadlift: 440x2 ( bar was glued to the floor for the next set, I even tried doing 405 for a back off set or two. Couldn't budge the bar)
    Curl: 80x5x5
    Lesson learned this week: Do not skip workouts, and you need days in between

    Intensity:
    Squat: 365x2
    Press: 150x2x3

    I'm going to repeat this weeks Squat and deadlift workouts. My upper body lifts did not suffer from cramming my schedule, so I'll proceed as normal in that regard.
    Last edited by Robert D; 05-10-2019 at 05:14 PM.

  8. #38
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    Jun 2018
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    Week 21:

    13 May 2019

    Volume:
    Squat: 330x5, 315x5x3, 315x3 (missed some reps). My squat has been feeling heavier lately, I'm inclined to think its diet related.
    Bench: 215x5, 205x5x4
    Pull-ups: (+10)x10x3

    Recovery:
    Squat: 285x5x2
    Press: 135x5x3
    Deadlift: 425x3, 425x1 I am just not getting recovered on my deadlift/squat anymore. Its either not enough food, or I am just not on the right program anymore.
    I am going to run out the rest of this week. Then switch to a 4 day TM template, and also try to slow gain more weight.
    Curlz: 85x5x3
    Last edited by Robert D; 05-15-2019 at 04:47 PM.

  9. #39
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    Jun 2018
    Posts
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    Week 22:

    20 May 2019

    (Switching rep notation to sets x reps)

    Monday:
    Bench: 225x1x5
    Press: 137.5x3x5, 137.5x2x4 (Need to get used pressing and benching the same day. I think I should have had this)
    Tricep Extension: 150x3x10

    Tuesday:
    Squat: 335x1x5
    Clean: 135x5x3 (I suck at cleaning)
    Pendlay Row: 115x3x10
    Curlz: 60x3x10

    Thursday:
    Press: 140x5
    Bench Press: 205x5x5
    Incline Dumbbells: 120x3x10

    Friday:
    Deadlift: 405x1x5
    Squat: 305x1x5, 275x4x5
    Pull-Ups: (+25)x1x10, (BW)x2x10
    Curlz: 60x3x10
    Last edited by Robert D; 05-24-2019 at 04:08 PM.

  10. #40
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    Jun 2018
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    Week 23:

    Tuesday:
    Bench Press: 227.5x1x5
    Strict Press: 125x5x5
    Incline Dumbbells: 130x3x10
    Tricep Extension 155x3x10

    Thursday:
    Squat: 340x1x5
    Clean: 137.5x5x3
    Row: 135x3x10
    Curl: 70x3x10

    Friday:
    Press: 142.5x1x5
    Bench Press: 207.5x5x5
    Incline Dumbbells: 130x3x10
    Last edited by Robert D; 05-31-2019 at 03:48 PM.

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