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Thread: Adaptive programming to avoid injuries, experimentation, and further gains

  1. #91
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    Jul 2018
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Week 20
    Thursday's workout
    Walking lunges: 2x25kg, 2 sets of 30
    CG bench: 85kg, 5, 5, 7
    PBM OHP: 60kg, 8, 6, 5
    Seated rows: 190lbs, 8, 8, 8
    Lat pulldowns: 180lbs, 8, 8

  2. #92
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    Week 21
    TMV leg press: 280kg, 5, 5, 5, 5, 5 (Volume PR)
    Bench: 90kg, 10, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
    Set 2: 6
    PBM ohp: 60kg, 8, 5, 4
    Lat pulldowns: 200lbs, 7, 7, 7
    Seated rows: 8, 8


    Feeling like my pressing strength is down by maybe 1/2 a rep.
    I'm not too concerned about it because of the weight cut.
    Feeling good to be nearing failure on Leg Press without injuries. I am hoping to get it to 300kg for 5 sets of 5.

    Todays Calorie Consumption
    1650

    Really hope to get to 80kg by October 19.
    I will stick with what I am doing till the 12th then decide whether I need to restrict calories further to reach my goal.

  3. #93
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    Week 21
    Wednesday's workout

    Dumbell lunges: 2x25kg, 2 sets of 30
    CG Bench: 85kg, 5, 5, 7
    Seated rows: 190lbs, 8, 8, 8, 8
    Lat pulldowns: 180lbs, 8, 8

  4. #94
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    Week 21
    Friday's workout

    TMI leg press: 300kg, 2, 1
    270kg, 3
    Bench: 90kg, 9, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
    Set 2: 6
    OHP: 68kg, 2, 1, 60kg, 6
    Lat pulldowns: 200lbs, 7, 7, 7
    Seated Rows: 200lbs, 8, 8

  5. #95
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    Jul 2018
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    Week 22

    TMV leg press: 285kg, 5, 5, 5, 5, 5
    Bench: 90kg, 10, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1
    Set 2: 6
    Lat pulldowns: 200lbs, 7, 7, 7
    Seated Rows: 200lbs, 8, 8
    PBM OHP: 60kg, 8, 6, 4

  6. #96
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    Jul 2018
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    Week 22
    Wednesday's workout

    Dumbell lunges: 2x25kg, 20, 38
    CG Bench: 87.5kg, 5, 5, 6
    Seated rows: 190lbs, 8, 8, 8
    Lat pulldown: 180lbs, 8, 8

  7. #97
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    Jul 2018
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    Today's weigh-in
    80.4kg
    Waist: 87cm

  8. #98
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    Week 22
    Friday's workout

    TMI Leg press: 300kg, 2 reps, 270kg, 5, 5
    TMV Bench: 90kg, 9, 7, 5, 5, 5, 5, 5
    PBM OHP: 60kg, 8, 5, 3, 3
    Lat pulldown: 200lbs, 7, 7, 7
    Seated rows: 200lbs, 8, 8

    For the first time ever I have finally reached failure on legs. I feel extremely satisfied to have reached that point. Constant back injuries have been a nightmare.

  9. #99
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    Jul 2018
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    Today's weigh-in
    79.9 kg
    Waist: 87cm

    I reached my goal of 80kg right on the deadline.
    Super happy with that

  10. #100
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    Apr 2018
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    starting strength coach development program
    How are the squats going? Getting to 80kg for 20 reps yet? What does your back say about that?

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