One Lift Per Day - TM Intermission One Lift Per Day - TM Intermission

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Thread: One Lift Per Day - TM Intermission

  1. #1
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    Default One Lift Per Day - TM Intermission

    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Novice Thread: The Comeback - 1.5 year hiatus
    Texas Method First Run: Back to Texas (Method) - The Comeback continues!

    Final numbers when Texas Method had to be put on pause:
    Squat Volume 390x5x4
    Squat Intensity 450x3
    Deadlift 485x3
    Bench Press 300x1, 255x5
    Press 175x5x3, 205x2x2

    Due to travels getting in the way of lifting, i will do a one lift per day until after the next travel, then get back on the Texas Method.
    Last edited by iamgmo; 08-06-2019 at 12:49 AM.

  2. #2
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    W1D1 Monday - Deadlift Day:

    Deadlifts:
    [Warmup]
    135x5
    225x3
    315x2
    405x1
    455x1
    [Worksets]
    490x1* (Was supposed to be a triple, but my knee hurt and i just panicked and stopped... strength was there but trying to take it EZ and not get even more injured) Will retry next week.
    425x6
    405x6 Tried to use straps but have forgotten how to do so. With them it would have been 8 reps.
    // Next week I'll retry the triple, and try to get 450x5 and 405x7

    Squats (extremely light):
    135x5
    225x5x2
    // The original version of the program does not include these here, however in the past i've found them useful.

  3. #3
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    W1D2 Wednesday - Bench Focus Day:

    Bench Press:
    [Warmup]
    45x5x2
    135x5
    225x3
    245x1
    [Worksets]
    265x5 PR EZ +10lbs next time
    240x7 PR EZ +5lbs and maybe one rep next time
    225x8 PR EZ +5lbs next time

    Incline Bench Press:
    [Warmups - bc i needed to figure out the setup at this gym]
    45x3
    45x3
    135x2
    135x3
    [Worksets - low bc again, need to figure this out]
    155x6
    140x6
    135x2
    30 seconds rest... need to relearn the setup for this. I've done 225x3 here EZin the past when my bench was real bad so idk what was making it so hard.

    THE press:
    [Warmups]
    45x5
    135x3
    [Worksets]
    165x3 +one rep next time
    150x4 +one rep next time
    140x5 +one rep next time

  4. #4
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    W1D3 Friday - Squat Day:

    Squat:
    [Warmup]
    45x5x2
    135x5
    225x3
    315x2
    365x1
    [Worksets]
    405x5 EZ +10lbs next time
    365x6 EZ +5lbs and maybe one more rep next time
    345x7 EZ +5lbs next time and one more rep next time

    Hip Thrusts:
    Couldn't set-up fast enough and had something important to get to so will do these next week.
    Last edited by iamgmo; 08-10-2019 at 07:06 PM.

  5. #5
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    W2D1 Monday - Deadlift Day:

    Deadlifts:
    [Warmup]
    135x5
    225x3
    315x2
    405x1
    455x1
    [Worksets]
    490x2.9* Ripped my hand and so couldn't lock it out. We are using straps and adding 5lbs next week... which is 5 plates per side!
    455x3 I didn't use the straps yet and the cut in the hand didn't let me do more. The legs had the power, i just couldn't grip it at all with the right hand.
    405x7 The straps helped and next time i will try to get that 8th rep

    Squats (extremely light):
    135x5
    225x5x2

  6. #6
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    Hey, this 1-lift idea looks good for periods of heavy life-stress. Is there a template you're adapting, or is this all home grown?

  7. #7
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    W2D2 Wednesday - Bench Focus Day:

    Bench Press:
    [Warmup]
    45x5x2
    135x5
    225x3
    245x1
    [Worksets]
    275x5 PR EZ +5lbs next time
    245x7 PR EZ +5lbs next time
    235x8 PR EZ +5lbs next time

    Incline Bench Press:
    [Warmups - bc i needed to figure out the setup at this gym]
    45x3
    [Worksets - low bc again, need to figure this out]
    155x6
    135x6
    135x3
    135x2.1 F
    30 seconds rest... felt good, changed the setup a little and my chest felt it a lot more.

    THE press:
    [Warmups]
    45x5
    135x3
    [Worksets]
    170x3 +5 lbs next time
    150x5 +5 lbs next time
    140x7 +5 lbs next time

  8. #8
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    Quote Originally Posted by Geoff Bischoff View Post
    Hey, this 1-lift idea looks good for periods of heavy life-stress. Is there a template you're adapting, or is this all home grown?
    Reverse Pyramid Traning (RPT) from LeanGains is the basis... i have used it before and it is until now many years later that i properly understand how to set it up for proper progress.

  9. #9
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    starting strength coach development program
    Back to the grind!

    3x5 until strength is back up in two weeks (hopefully) and then back to volume intensity.

    Squat
    [warmups]
    135x5
    225x3
    275x2
    [worksets]
    315x3x5 +30lbs next time

    Bench Press
    [warmups]
    135x5
    185x3
    [worksets]
    225x5x3 +20lbs next time

    Deadlift
    [warmups]
    135x5
    225x3
    315x2
    [workset]
    375x5 +30lbx next time

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