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Thread: Adam, @1yr on the barbell, 5,5" @200lbs, 43 yo

  1. #1
    Join Date
    Jun 2020
    Location
    Kentucky, USA
    Posts
    18

    Default Adam, @1yr on the barbell, 5,5" @200lbs, 43 yo

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    General Goal is get stronger with a side of aesthetic and conditioning
    Started on mike matthews BLS, loved it, started stalling, went to BBLS, loved it, making progress, but the volume(?) and my schedule is getting in the way. ran NLP for just a week or two to get a hold of my 5rm's, i think i'm going to switch to 4 day texas as it seems it's going to be a much better fit for my schedule, and i hope to move the leg frying days away from weekends with my son.
    anywho successful lifts are squat 280*5*3, press 142.5*5*3, bench 180*5*3, DL 325*5*1, would have ran the NLP longer but MWF is difficult if not impossible for me on a consistent basis,
    basically my plan is to run the 4 day, 2on, 1off, 2on, alternating starting day on either sunday or monday, which will move my recovery time a little week to week, but that's about as close as i can get.
    ive never done the power clean, not sure my forearm length will allow me (t-rex), looking around below is the brightest idea i have so far as how to go, constructive criticism is welcome.
    There is a chance i will just cut through my own confusion and go back to BBLS 4 day and try to cut volume from somewhere.
    Day 1
    Squat INT 280*5*1
    DEAD VOL 275*5*3 (might drop the weight lower)
    GHR AMRAP*4 (start on second week depending on recovery)
    Day 2
    BENCH INT 185*5*1 (i feel like my bench needs more work than my press)
    PRESS VOL 115*5*5
    CHIN AMRAP*4 (start on second week depending on recovery)
    DIP AMRAP*4 (start on second week depending on recovery)
    Rest Day
    Day 3
    DL INT 330*5*1
    SQUAT VOL 225*5*5
    GHR AMRAP*4 (start on second week depending on recovery)
    DAY 4
    PRESS INT 145*5*1
    BENCH VOL 150*5*5
    Barbell ROW ???*4*8 (start on second week depending on recovery)
    DIPS AMRAP *4 (start on second week depending on recovery)

    Thanks

  2. #2
    Join Date
    Jun 2020
    Location
    Kentucky, USA
    Posts
    18

    Default

    Well here i am again, 44 now, but all else applies, kept going on BBLS, volume was still killing me out, now i have added evening graduate classes to the mix, so i started the 4 day texas method a few weeks ago. Trying to cut down on volume and still make progress. I will post this one week at a time i guess, so here is week one.
    I didn't do any accessory work, as i am trying to give my recovery all the chance it can get to compensate for a new program. Took my 3RM's from bbls and dropped back a bit (probably not enough)
    It's listed as excercise, target reps, weight, actual reps went pretty well, but it was weird on deadlift intensity day, so i switched the vol squat first next week.
    9/19/20 Target Weight Reps
    SQUATWARM 10 140 10
    SQUATWARM 10 140 10
    SQUATWARM 4 210 4
    SQUATWARM 1 255 1
    SQUATINT 5 285 5
    DEADVOL 5 270 5
    DEADVOL 5 270 5
    DEADVOL 5 270 5
    ROWS 8-10 135 10
    ROWS 8-10 145 10
    ROWS 8-10 155 10

    9/18/20 Target Weight Reps
    PRESSWARM 10 65 10
    PRESSWARM 10 65 10
    PRESSWARM 4 100 4
    PRESSWARM 1 120 1
    PRESSINT 5 135 5
    BENCHVOL 5 175 5
    BENCHVOL 5 175 5
    BENCHVOL 5 175 5
    BENCHVOL 5 175 5
    BENCHVOL 5 175 5
    DIP 8-10 0 8
    DIP 8-10 0 6
    DIP 8-10 0 7

    9/22/20 Target Weight Reps
    DEAD WARM 10 160 10
    DEAD WARM 10 160 10
    DEAD WARM 4 240 4
    DEAD WARM 1 285 1
    DEADINT 5 320 5
    SQUATVOL 5 255 5
    SQUATVOL 5 255 5
    SQUATVOL 5 255 5
    SQUATVOL 5 255 5
    SQUATVOL 5 255 5
    CHIN AMR
    CHIN AMR
    CHIN AMR

    9/21/20 Target Weight Reps
    BENCH WARM 10 95 10
    BENCH WARM 10 95 10
    BENCH WARM 4 145 4
    BENCH WARM 1 175 1
    BENCHINT 5 195 5
    PRESSVOL 5 120 5
    PRESSVOL 5 120 5
    PRESSVOL 5 120 5
    PRESSVOL 5 120 5
    PRESSVOL 5 120 5
    LTE's 8-10
    LTE's 8-10
    LTE's 8-10
    CURLS 8-10
    CURLS 8-10

  3. #3
    Join Date
    Jun 2020
    Location
    Kentucky, USA
    Posts
    18

    Default 4 day TM, week 2

    Switched out the order on DL intensity day, damn that day is brutal.. had no chins left in me hardly
    But all in all felt good, had to split press vol and bench int into two different days, had to get to class.
    9/27/20 Target Weight Reps
    SQUATWARM 10 145 10
    SQUATWARM 10 145 10
    SQUATWARM 4 215 4
    SQUATWARM 1 260 1
    SQUATINT 5 290 5
    DEADVOL 5 275 5
    DEADVOL 5 275 5
    DEADVOL 5 275 5
    ROWS 8-10 155 10
    ROWS 8-10 165 10
    ROWS 8-10 165 10

    9/28/20 Target Weight Reps
    PRESSWARM 10 65 10
    PRESSWARM 10 65 10
    PRESSWARM 4 100 4
    PRESSWARM 1 120 1
    PRESSINT 5 137.5 5
    BENCHVOL 5 177.5 6
    BENCHVOL 5 175 5
    BENCHVOL 5 175 5
    BENCHVOL 5 175 5
    BENCHVOL 5 175 5
    DIP 8-10 55 10
    DIP 8-10 55 10
    DIP 8-10 55 10

    9/30/20 Target Weight Reps
    SQUATWARM 10 130 10
    SQUATWARM 10 130 10
    SQUATWARM 4 195 4
    SQUATWARM 1 230 1
    SQUATVOL 5 260 5
    SQUATVOL 5 260 5
    SQUATVOL 5 260 5
    SQUATVOL 5 260 5
    SQUATVOL 5 260 5
    DEADINT 5 325 5
    CHIN AMR -42 8
    CHIN AMR -42 6
    CHIN AMR -42 4

    10/1/20 Target Weight Reps
    BENCH WARM 10 95 10
    BENCH WARM 10 95 10
    BENCH WARM 4 145 4
    BENCH WARM 1 175 1
    BENCHINT 5 197.5 5
    PRESSVOL 5 122.5 5
    PRESSVOL 5 122.5 5
    PRESSVOL 5 122.5 5
    PRESSVOL 5 122.5 5
    PRESSVOL 5 122.5 5
    LTE's 8-10 40 10
    LTE's 8-10 50 10
    LTE's 8-10 60 10
    CURLS 8-10
    CURLS 8-10

  4. #4
    Join Date
    Jun 2020
    Location
    Kentucky, USA
    Posts
    18

    Default 4 day TM week 3... so far

    Man squat day is brutal, barely getting my five there and the press. Going to try and mimic SS warm up routine, this warm up is from BLS, which has worked well, but maybe taking a little gas out of my tank. eating like a horse, but not gaining much weight yet. Doing incline DB press instead of dips, tweaked my right rotator cuff a month or so ago, its getting better, but dips hurt still.
    Good news is i used a low bench and finally feel like i got my shoulder blades back where they are supposed to be, whole new feel on that bench.. excited about that...

    10/4/20 Target Weight Reps
    SQUATWARM 10 145 10
    SQUATWARM 10 145 10
    SQUATWARM 4 220 4
    SQUATWARM 1 265 1
    SQUATINT 5 295 5
    DEADVOL 5 280 5
    DEADVOL 5 280 5
    DEADVOL 5 280 5
    ROWS 8-10 175 9
    ROWS 8-10 175 10
    ROWS 8-10 175 10

    Breakthrough here on my bench, form wise, felt like for the first time i actually got my shoulders back the way i'm supposed to, def felt better, two plates on my bench is well within my ability now i think
    10/5/20 Target Weight Reps
    PRESSWARM 10 70 5
    PRESSWARM 10 70 5
    PRESSWARM 4 105 3
    PRESSWARM 1 125 1
    PRESSINT 5 140 5
    BENCHVOL 5 180 5
    BENCHVOL 5 180 5
    BENCHVOL 5 180 5
    BENCHVOL 5 180 5
    BENCHVOL 5 180 5
    INCLINEDB 8-10 60 10
    INCLINEDB 8-10 60 10
    INCLINEDB 8-10 60 10

    Here is DL intensity day, BRUTAL, had nothing left for chins, I'm excited my form on DL is getting better, keeping the bar closer to my legs.
    I have decided that 5 across on squats is possibly the toughest 30 minutes I've physically endured, certainly since leaving the farm two decades ago...
    I'm fat, need to keep my breath shallow on the squat, full breath makes me feel like I'm going to pop in the bottom.
    PSA-don't eat beef jerky an hour before...

    10/7/20 Target Weight Reps
    SQUATWARM 5 45 5
    SQUATWARM 5 45 5
    SQUATWARM 5 130 5
    SQUATWARM 5 130 5
    SQUATWARM 3 195 5
    SQUATWARM 2 235 2
    SQUAT5x5 5 265 5
    SQUAT5x5 5 265 5
    SQUAT5x5 5 265 5
    SQUAT5x5 5 265 5
    SQUAT5x5 5 265 5
    DEAD5x1 5 330 5
    CHIN AMR -42
    CHIN AMR
    CHIN AMR
    Last edited by adam.a.lemay; 10-08-2020 at 07:03 AM.

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