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Thread: Leangains

  1. #1
    Join Date
    Oct 2018
    Posts
    103

    Default Leangains

    • texas seminar date
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    The best diet and training is what you can stick to. I'm very busy with work and will be for the foreseeable future so I picked Leangains as it's a complete system which should be easy to stick to.

    Training
    Wednesday
    Power Clean - 1 x 1
    Deadlift – 2 x 6
    Overhead Press – 3 x 8

    Friday
    T-Bar Row - 3 x 8
    Incline Press – 3 x 8
    Face Pull 2 x 10

    Sunday
    Squat – 3 x 10
    Weighted Chin-Up – 3 x 10
    Weighted Dip - 3 x 10

    I've been doing this long enough to know that listing specific foods is a telltale sign of inexperience and not being able to maintain the habit. Eating the exact same thing every day is the only way I can adhere to a diet though.

    Diet
    Lunch
    Whole eggs in coconut oil.
    Whey in egg white.
    Spinach in broth.
    Seasonal fruit.

    PWO
    Gatorade.

    Dinner
    Steak or salmon.
    Mixed vegetables in broth.
    Mixed berries with Greek yogurt.

    Old Log
    Log
    Last edited by strongnovice; 10-27-2019 at 08:27 PM.

  2. #2
    Join Date
    Oct 2018
    Posts
    103

    Default

    Weight - 195
    T-Bar Row - 135 x 2
    T-Bar Row - 90 x 12
    T-Bar Row - 90 x 10
    T-Bar Row - 90 x 8
    Incline Press – 185 x 7.5
    Incline Press – 175 x 6
    Incline Press – 155 x 8

    Couldn't find a machine to do Face Pull.

  3. #3
    Join Date
    Oct 2018
    Posts
    103

    Default

    Weight - 194
    Chin-Up & Dip - 0 x 10
    Squat – 225 x 10
    Squat – 205 x 10
    Squat – 185 x 10
    Chin-Up & Dip - 0 x 7
    Chin-Up & Dip - 0 x 5

    Not going to be strict with diet until I get used to the new training routine. I feel like I need to eat more or I won't be able to adequately recover, at least for now. I can probably start being strict with diet around the new year.

  4. #4
    Join Date
    Oct 2018
    Posts
    103

    Default

    Weight - 201
    Incline Press 195 x 6
    Incline Press 175 x 8
    Incline Press 165 x 8
    T-Bar Row - 110 x 8
    T-Bar Row - 105 x 8
    T-Bar Row - 100 x 8
    Face Pull - 15 x 10
    Face Pull - 17.5 x 10

    Switched the days because legs were still sore. Weight spike was expected due to buffet lunch.

  5. #5
    Join Date
    Oct 2018
    Posts
    103

    Default

    Weight - 196
    Power Clean - 230 x 1
    Deadlift – 385 x 6
    Deadlift – 347.5 x 8
    Overhead Press – 105 x 8
    Overhead Press – 100 x 10
    Overhead Press – 95 x 9

  6. #6
    Join Date
    Oct 2018
    Posts
    103

    Default

    Weight - 200
    Incline Press – 192.5 x 7
    Incline Press – 180 x 7
    Incline Press – 170 x 7
    T-Bar Row - 120 x 8
    T-Bar Row - 110 x 10
    T-Bar Row - 100 x 8
    Face Pull - 45 x 10
    Face Pull - 50 x 10

    Different machine to Face Pull today. I specifically picked T-Bar Row to prevent cheat rowing but there's some cheating going on anyway, oh well.

  7. #7
    Join Date
    Oct 2018
    Posts
    103

    Default

    Weight - 199
    Chin-Up & Dip - 10 x 7
    Squat – 245 x 10
    Squat – 225 x 12
    Squat – 205 x 12
    Chin-Up & Dip - 0 x 7
    Chin-Up & Dip - 0 x 5

    Squat sessions have been at apartment complex gym. They magically felt better than before for some reason, today I realized that for some reason, the apartment complex has a Texas Power bar. I guess bars really do make a big difference.

  8. #8
    Join Date
    Oct 2018
    Posts
    103

    Default

    Weight - 200
    Incline Press – 192.5 x 7
    Incline Press – 180 x 8
    Incline Press – 170 x 8
    T-Bar Row - 122.5 x 8
    T-Bar Row - 115 x 8
    T-Bar Row - 110 x 8
    Face Pull - 50 x 10
    Face Pull - 50 x 12

  9. #9
    Join Date
    Oct 2018
    Posts
    103

    Default

    Weight - 197
    Power Clean - 235 x 1
    Deadlift – 405 x 6
    Deadlift – 365 x 8
    Overhead Press – 115 x 8
    Overhead Press – 110 x 8
    Overhead Press – 105 x 6

    Rounded lower back is a well known risk. I have a different risk, my back bends sideways when racking max power cleans and during last reps of overhead press.

  10. #10
    Join Date
    Oct 2018
    Posts
    103

    Default

    starting strength coach development program
    Weight - 203
    T-Bar Row - 105 x 12
    T-Bar Row - 95 x 12
    T-Bar Row - 90 x 12
    Incline Press – 192.5 x 6
    Incline Press – 180 x 8
    Incline Press – 170 x 8
    Face Pull - 50 x 12

    Upping reps to 12 when form is questionable.

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