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

  1. #61
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    • phoenix arizona seminar date
    • texas seminar date
    My intermediate goal for bench was 105kg, for 5 reps. Didn't expect to get it that quickly.
    I guess I should now increase it to 110kg for 5 reps.

  2. #62
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    Default Bench AMRAP Results

    Bench

    75kg: 17
    77.5kg: 16
    80kg: 15
    82.5kg: 14, 14
    85kg: 13, 14, 13
    87.5kg: 11, 13, 12
    90kg: 11
    92.5kg: 10
    95kg: 8, 9
    97.5kg: 7
    100kg: 6
    105kg: 5

  3. #63
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    Week 16
    TMV Leg press: 255kg, 5 sets of 5 (Vol PR)
    TMV Bench: 105kg, 10 sets of 3 (Vol PR)
    PBM OHP: 51kg, 14, 8, 7
    Lat pulldowns: 200lbs, 5, 5, 5
    Seated rows: 200lbs, 8, 8

  4. #64
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    Week 16
    Wednesday's workout

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

  5. #65
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    Week 16
    Friday's workout

    TMI Leg press: 275kg, 5 (PR)
    TMI Bench: 115kg, 2, 2, 1 (PR)
    PBM ohp: 63kg, 6, 4, 4
    Lat pulldowns: 200lbs, 5, 5, 5
    Seated rows: 200lbs, 8, 8

  6. #66
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    Thinking after this week, I might give rest pause reps a go on bench.
    Many many many years ago I had good success with this technique.
    I will try it for 2 weeks, and if I see good results continue with it for a while.
    The last time I ran this method I chose a weight I could bench for 10 reps, racked the bar for 3 deep breaths, perform as many reps as possible usually only 1 maybe 2, rack the bar for another 3 deep breaths and continue doing that till I hit 20 reps in total. After a while I could bench the same weight for a 20 rep set without any rest between reps.

    I will be benching 90kg.
    If I can achieve 20 reps at that weight I will be the strongest I have ever been as a function of strength to weight ratio, (I’m already the strongest but I’m also the fattest)
    Last edited by positronbomb; 09-11-2019 at 06:53 AM.

  7. #67
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    Week 17
    Monday's workout

    TMV leg press: 260kg, 5, 5, 5, 5, 5 (Vol PR)
    PBM bench: 80kg, 15.5, 9, 9
    TMV OHP: 62kg, 5, 5, 5, 5, 5 (Vol PR)
    Lat pulldowns: 200lbs, 5, 5, 5
    Seated Rows: 200lbs, 8, 8

  8. #68
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    Week 17
    Wednesday's workout

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

  9. #69
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    Week 17
    Friday's workout

    TMI leg press: 280kg, 5 (pr)
    PBM Bench: 90kg, 11, 6, 6
    TMI OHP: 68kg, 4, 3 (pr)
    Lat pulldowns: 200lbs, 5, 5, 5
    Seated Rows: 200lbs, 8, 8
    TMI Dumbell lunges: 2x27kg, 10 (pr)

  10. #70
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    Jul 2018
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    starting strength nutrition camp
    Decided I am going to go on a cut for the next 5 weeks.
    Hoping to drop around 8 pounds.
    Weighed in this morning
    Weight 83.8kg
    Waist 90cm

    The goal is to hit 80kg in 5 weeks.

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