Harder to Kill - 5 Pounds at a Time Harder to Kill - 5 Pounds at a Time - Page 6

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Thread: Harder to Kill - 5 Pounds at a Time

  1. #51
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    144

    Default Heavy-Light Split

    • starting strength seminar december 2021
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    Monday 10/4 - Press and light bench
    Press.................166x5x5
    CG Bench...........225x5x3
    LTE....................65x8x3
    Band pressdown..50 reps green band

    Wednesday 10/6 - Squat and light pull
    Squat................395x3x5
    Snatch Grip DL...275x5x3
    Barbell Row........225x8x3
    Barbell Curl........85x12;75x12;65x12

    Friday 10/8 - Bench and light press
    Bench................290x3x5
    Press.................150x5x3
    Dips..................BWx10+4+3
    Push Ups...........25+12+5

  2. #52
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    144

    Default Heavy-Light Split

    Monday 10/11 - Deadlift and light squat
    Deadlift.............480x3; 405x5 <--- Doing a backoff set around 85% on triples and singles weeks
    Squat...............320x5x3
    Chin Ups...........BWx9+3+1
    Pull Ups............12+5+3 with purple band assist

    Wednesday 10/13 - Press and light bench
    Press.................175x3x5
    CG Bench...........230x5x3
    LTE....................75x12x3
    Band pressdown..50 reps green band

    Friday 10/18 - Squat and light pull
    Squat................415x1x5
    Snatch Grip DL...315x5x3
    Barbell Row........230x8x3
    Barbell Curl........90x12; 80x12; 70x12

  3. #53
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    144

    Default Heavy-Light Split

    Monday 10/18 - Bench and light press
    Bench................315x1x5
    Press.................152x5x3
    Dips..................BWx11+5+3
    Push Ups...........30+13+7

    Wednesday 10/20 - Deadlift and light squat
    Deadlift.............505x1; 410x5
    Squat...............325x5x3
    Chin Ups...........+20x5x3
    Pull Ups............13+3+4 with purple band assist

    Friday 10/22 - Press and light bench
    Press.................200x1x5
    CG Bench...........235x5x3
    LTE....................85x12x3
    Band pressdown..50 reps green band

    This has been a hell of a fun week. Three plate bench, cracking into the 500s on deadlift, and wrapping it all up with a 200 press to claim sticker club. Cycling back to 5x5s next week.

  4. #54
    Join Date
    Jul 2016
    Location
    Knoxville, TN
    Posts
    274

    Default

    In 16 months: added 300 lb to the deadlift, 230 to the squat, 180 to the bench, and 115 to the press. You know, the usual. :-)

  5. #55
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    144

    Default Heavy-Light Split

    Monday 10/25 - Squat and light pull
    Squat................385x5x5
    Snatch Grip DL...335x5x3
    Barbell Row........235x8x3
    Barbell Curl........95x12; 85x12; 75x12

    Wednesday 10/27 - Bench and light press
    Bench................280x5x4; 280x3,2
    Press.................154x5x3
    Dips..................BWx8+3+2
    Push Ups...........20+9+6

    Friday 10/29 - Deadlift and light squat
    Deadlift.............460x4,1; 405x5x2
    Squat...............320x5x3
    Chin Ups...........+25x5x3
    Pull Ups............10+4+2 with purple band assist

    Not the best training week. I'm fighting off a cold that started Sunday night. Kids are bringing germs home from school again. I'll still add weight to triples and singles and hopefully let that progress drag the 5x5s along. I've signed up for a meet on January 8th, so after I finish this cycle with singles I'll do a seven-week Texas Method meet prep.



    In 16 months: added 300 lb to the deadlift, 230 to the squat, 180 to the bench, and 115 to the press. You know, the usual. :-)
    I'm just reading the books and doing what they say! And eating like it's my job. I've been blessed with the ability to be uncommonly consistent - no missed workouts aside from one bout of injury and one bout of illness.

  6. #56
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    144

    Default Heavy-Light Split

    Monday 11/1 - Press and light bench
    Press.................170x5x5
    CG Bench...........240x5x3
    LTE....................95x12; 85x12; 75x12
    Band pressdown..50 reps green band

    Wednesday 11/3 - Squat and light pull
    Squat................415x3x5
    Snatch Grip DL...345x5x3
    Barbell Row........240x8; 225x10; 205x10
    Barbell Curl........100x10;90x10;80x10

    Friday 11/5 - Bench and light press
    Bench................295x3x3; 295x2x3
    Press.................156x5x3
    Dips..................BWx10+5+3
    Rack Push Ups....20+8+6

    Pretty happy with squatting 415 for triples across. Not sure what's up with my bench, though. Might have just been out of gas.

  7. #57
    Join Date
    Jul 2016
    Location
    Knoxville, TN
    Posts
    274

    Default

    I'm going to be very curious to see how you do in that meet. Now that you have one down, I suspect you can be a bit more aggressive with your weight selections, on top of being stronger.

  8. #58
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    144

    Default Heavy-Light Split

    Monday 11/8 - Deadlift and light squat
    Deadlift.............485x1 <--- Failed triple
    Snatch Grip DL...345x5x2
    Squat...............315x3x3

    Wednesday 11/10 - Press and light bench
    Press.................180x3x3
    CG Bench...........245x5x3
    LTE....................105x10; 95x12; 85x12
    Band pressdown..50 reps green band

    Friday 11/12 - Squat 1RM testing
    Squat................465x1; 475x1
    Backoff Squat.....425x2; 385x5

    Deadlift seems to be regressing? I wonder if I've been doing too much work. It's possible that five sets is too much for this type of program - lesson learned. Anyway, that's it for the Heavy-Light split. I'm doing 1RM testing instead of singles across, and then I'll move into the Texas Method to prepare for the meet in January. I'm pretty happy with a squat 1RM of 475.


    I'm going to be very curious to see how you do in that meet. Now that you have one down, I suspect you can be a bit more aggressive with your weight selections, on top of being stronger.
    I'm curious too. I had never done singles before the last meet - I set my openers at my 1x5 weight and guessed from there. This time I'll have actual training data in the 1-3 rep range.

  9. #59
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    144

    Default Heavy-Light Split

    starting strength coach development program
    Monday 11/15 - Comp Bench 1RM testing
    Comp Bench......300x1; 315x0, 305x1
    Bench...............275x3; 245x6

    Wednesday 11/17 - Deadlift 1RM testing
    Deadlift.............510x0 <--failed at knees

    Friday 11/19 - Press 1RM testing
    Press.................205x0,0,0; 200x0,0; 185x0,0; 180x4 <--small rep PR of old 3RM

    This heavy-light split was a bust. Only worked for squat. Maybe I'm just a person who needs frequency. Next week begins six weeks of a version of the Texas Method leading into the meet.

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