Harder to Kill - 5 Pounds at a Time Harder to Kill - 5 Pounds at a Time - Page 10

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Thread: Harder to Kill - 5 Pounds at a Time

  1. #91
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    203

    Default Four Day Split

    • starting strength seminar august 2022
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    Monday 6/6 - Dynamic Effort Upper
    DE Bench........240x3x10
    Press..............185x3; 155x8; 145x8; 135x10
    Dips...............BWx10x3
    Rack Push Ups.15+8+6

    Tuesday 6/7 - Dynamic Effort Lower
    DE Squat.........360x2x10
    DE Deadlift......380x2x5
    Goblet Squat....55x20x3
    TRX Leg Curl....3x21
    Band Crunch....3x21 purple band

    Thursday 6/9 - Max Effort Upper
    Bench..............300x5
    CG Bench.........260x5x3; 225x10
    DB Row............130x12; 95x17
    OH DB Ext........35x15x3

    Friday 6/10 - Max Effort Lower
    Squat..............445x5
    Rack Pull.........505x5
    SG Deadlift......375x8
    TnG Deadlift.....335x8

    Caloric deficit taking its toll. Body weight down to 248. Sticking with rack pull fives to manage fatigue.

  2. #92
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    203

    Default Four Day Split

    Monday 6/13 - Dynamic Effort Upper
    DE Bench........260x3x8
    Press..............185x2; 155x6; 145x8; 135x8
    Dips...............BWx16,14,14
    Rack Push Ups.18+8+6

    Tuesday 6/14 - Dynamic Effort Lower
    DE Squat.........385x2x8
    DE Deadlift......410x1x8

    Wednesday 6/15 - Max Effort Upper
    Bench..............305x3,2
    CG Bench.........265x5x3; 225x11
    DB Row............135x8; 95x18
    French Press.....70x15x3

    Thursday 6/16 - Max Effort Lower
    Squat..............450x5
    Rack Pull.........510x5
    SG Deadlift......385x8
    TnG Deadlift.....345x8

    This was a compressed week; I'm leaving on a family vacation. Weight loss is wiping out my press and affecting my bench a little, but I'm still squatting PR weights even though it feels like hell.

  3. #93
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    203

    Default Texas Method - Meet Prep

    Monday 6/27 - Volume Lower
    Squat.............385x5x5
    DE Deadlift.....355x2x5

    Tuesday 6/28 - Volume Upper
    Bench.............265x5x5
    Press..............155x5x3
    Dips...............BWx16x3

    Friday 7/1 - Intensity Day
    Squat..............445x3x2
    Comp Bench....315x1x5
    Rack Pull.........520x5

    I'm splitting up volume day across Monday and Tuesday for reasons of time and fatigue, and I've decided to leave out recovery day. On intensity day I'm going to taper squat triples down to doubles and keep comp bench singles and rack pull fives going until closer to meet day.

  4. #94
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    203

    Default Texas Method - Meet Prep

    Monday 7/4 - Volume Lower
    Squat.............395x5x5
    DE Deadlift.....380x2x5

    Tuesday 7/5 - Volume Upper
    Bench.............275x5x5
    Press..............160x5x3
    Dips...............BWx16,14,10

    Friday 7/8 - Intensity Day
    Squat..............455x3x2
    Comp Bench....320x0x2
    Rack Pull.........525x0

    Saturday 7/9 AM - Intensity Day Part 2
    Comp Bench....320x1x5

    Saturday 7/9 PM - Intensity Day Part 3
    Rack Pull.........525x0; 495x0; 455x5

    Caught a bad cold; Friday was a disaster. Stretched out intensity day over Saturday and still couldn't hit my planned rack pulls. Managed 455, which is better than nothing.

  5. #95
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    203

    Default Texas Method - Meet Prep

    Monday 7/11 - Volume Lower
    Squat............405x5x5
    DE Deadlift.....410x1x8

    Tuesday 7/12 - Volume Upper
    Bench.............280x5x5
    Press..............165x5,5,4,1
    Dips...............BWx18,17,12

    Friday 7/15 - Intensity Day
    Squat.............465x3,2
    Comp Bench....325x1x5

    Friday 7/15 PM - Intensity Day Part 2
    Rack Pull.........525x5

    Bench singles took forever; ran out of time. Got my rack pulls - last heavy pulls before competing.

  6. #96
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    203

    Default Texas Method - Meet Prep

    Monday 7/18 - Volume Lower
    Squat............415x5x5(PR)
    DE Deadlift.....435x1x8

    Tuesday 7/19 - Volume Upper
    Bench.............285x5x5
    Press..............165x5,3,3,2,2

    Friday 7/22 - Intensity Day
    Squat.............470x1x2 (opener)
    Comp Bench....330x1, 315x1x2, 305x1x2
    Deadlift..........480x1x2 (opener)
    Last edited by Nikola Blagojevic; 07-28-2022 at 01:26 PM.

  7. #97
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    203

    Default Texas Method - Meet Prep

    Monday 7/25 - Volume Day
    Squat............375x5x3
    Bench............265x5x3
    DE Deadlift.....380x1x8

    Wednesday 7/27 - Recovery Day
    Squat............300x3x2
    Comp Bench....305x1x2 (opener)
    DE Deadlift.....225x1x8

    Ready for Saturday.

  8. #98
    Join Date
    Jun 2019
    Posts
    1,024

    Default

    Great work will lead to great results, Nikola.

    Have a great meet!

  9. #99
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    203

    Default USAPL Maine Event Summer Showdown

    starting strength coach development program
    Saturday, July 30th, in Saco, Maine.

    Squat.....212.5/222.5/232.5 kg (513 lb)
    Bench.....137.5/145 kg (320 lb) - missed 152.5 kg (336 lb)
    Deadlift...217.5/230/240 kg (529 lb)

    Total - 617.5 kg (1361 lb)

    Third Place Raw Open/Masters

    Very happy with how this went. Got squat, deadlift, and total PRs and a big DOTS score PR (weighed in at 247 vice 260 at my last meet) to bring home a third place medal. I think I missed my third attempt bench because I'm not training the competition bench to competition standards - I need to incorporate a longer and more deliberate pause. I am thrilled to have placed in a meet. Next goal will be a 1400 total.

    It's clear training has slowed down a lot. In seven months I added 11 pounds to my squat and 16 pounds to my deadlift and I'm assuming like 5 pounds to my bench. Insofar as I am using advanced training methods, adding weight less than weekly, and at three meets into a competitive career no longer just fucking around, I am going to move over to the advanced lifter section.

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