Harder to Kill - 5 Pounds at a Time Harder to Kill - 5 Pounds at a Time - Page 8

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Thread: Harder to Kill - 5 Pounds at a Time

  1. #71
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    189

    Default Four Day Split

    • starting strength seminar june 2022
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    Monday 1/24 - Upper
    Bench...........270x5x5
    DE Press.......113x2x10 red bands
    Barbell Curl...90x10; 80x10; 70x10

    Tuesday 1/25 - Lower
    Squat...........380x5x5
    Power Clean..205x1x10
    Airdyne HIIT 10s/50s 10 cycles

    Thursday 1/27 - Upper
    Press............176x5x5
    DE Bench......185x3x10 red bands
    LTE...............107.5x10x3

    Friday 1/28 - Lower
    DE Squat.......270x2x10 red bands
    Haltings.........455x6,2
    Airdyne steady state 15 min

    First time doing haltings, and I started too heavy. I'll take some weight off and try again in two weeks. I replaced dips with curls on Monday. I've been doing dips on two barbells across my spotter arms and my shoulders and elbows really don't like it, especially when paired with LTEs later in the week. I need to get one of those angled dip things for my rack.

  2. #72
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    189

    Default Four Day Split

    Monday 1/31 - Upper
    Bench...........275x5x5
    DE Press.......123x3x10 red bands <-- slowing down; took bands off for last three sets
    Barbell Curl...95x8x3
    DB Concentration Curl 25x14,10; 20x15

    Tuesday 2/1 - Lower
    Squat...........385x5x5
    Power Clean..210x1x10
    Airdyne HIIT 10s/50s 10 cycles

    Thursday 2/3 - Upper
    Press............178x5x5
    DE Bench......200x3x10 red bands
    Rolling DB Ext 40x8; 30x15,13

    Friday 2/4 - Lower
    DE Squat.......300x2x10 red bands
    Rack Pull........530x5
    DB Row..........60x18; 50x20

    I got some dumbbell handles. I'm having fun using them for some accessories.

  3. #73
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    189

    Default Four Day Split

    Monday 2/7 - Upper
    Bench...........280x5x5
    DE Press.......123x3x10
    DB Curl.........40x8x3
    Barbell Curl...65x10; 55x10; 45x15

    Tuesday 2/8 - Lower
    Squat...........390x5x5
    Power Clean..215x1x10
    Airdyne HIIT 10s/50s 10 cycles

    Thursday 2/10 - Upper
    Press............180x5x5
    DE Bench......200x3x10
    LTE...............115x8x3

    Friday 2/11 - Lower
    DE Squat.......300x2x10
    Haltings.........435x8
    DB Row..........65x14; 55x20

    This week I started a 60-65-70 DE wave without bands.

  4. #74
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    189

    Default Four Day Split

    Monday 2/14 - Upper
    Bench...........285x5x5
    DE Press.......133x3x10
    Barbell Curl...97.5x8x3
    DB Concentration Curl 25x16,12; 20x16

    Tuesday 2/15 - Lower
    Squat...........395x5x5
    Power Clean..220x1x10
    Airdyne HIIT 10s/50s 10 cycles

    Thursday 2/17 - Upper
    Press............182x5x5
    DE Bench......220x3x10
    Rolling DB Ext 40x8; 30x15,13

    Friday 2/18 - Lower
    DE Squat.......320x2x10
    Rack Pull........535x0
    DB Row..........70x12; 60x20

    Friday 2/18 - PM Session
    Rack Pull........535x5

    Volume PRs all the way across. Rack pulls didn't budge off the pins in the morning, but after breakfast and lunch and a rest, they went. I might need to do my heavy pulling before I squat.

  5. #75
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    189

    Default Four Day Split

    Monday 2/21 - Upper
    Bench...........290x5x5
    DE Press.......144x3x10
    DB Curl.........45x8x3
    Barbell Curl...65x15; 55x15; 50x15

    Tuesday 2/22 - Lower
    Squat...........405x5x5
    Power Clean..225x1x10

    Thursday 2/24 - Upper
    Press............184x4,5,4,4,5,3
    DE Bench......235x3x10

    Friday 2/25 - Lower
    Haltings.........440x8
    DE Squat.......345x2x10
    DB Row..........75x12; 65x20
    LTE...............117.5x8x3

    This was the last week of heavy 5x5s. 405x5x5 squat feels like a big deal, as does the 225 power clean. Caught a virus, which affected Thursday and Friday training.

  6. #76
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    189

    Default Four Day Split

    Monday 2/28 - Volume Upper
    DE Bench........170x3x10 red bands
    DE Press.........102.5x3x10 red bands
    Barbell Curl.....100x8x3
    DB Conc Curl...30x15; 25x13; 20x18
    Rolling DB Ext..40x12; 35x12; 30x14

    Tuesday 3/1 - Volume Lower
    DE Squat.........245x2x10 red bands
    DE Deadlift......320x1x10

    Thursday 3/3 - Intensity Upper
    Bench.............335x1; 345x0; 295x3; 285x5
    Press..............185x1; 195x1; 200x1; 205x1; 210x0

    Friday 3/4 - Intensity Lower
    Squat.............515x0
    Rack Pull.........540x5
    DB Row...........80x12; 70x20

    Rough start to the max effort method. I got greedy on bench, and the failure impacted my press singles. I based the 515 squat attempt on my competition PR of 502 instead of my gym PR of 495 - rookie mistake. I still managed to add five pounds to my rack pull after the failed squat, which is a small relief. Bench and squat will come around again soon; I'll have to be more careful.

  7. #77
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    189

    Default Four Day Split

    Monday 3/7 - Volume Upper
    DE Bench........185x3x10 red bands
    DE Press.........113x3x10 red bands
    DB Curl..........50x8x3
    Barbell Curl.....70x16; 60x15; 50x15
    LTE.................120x8x3

    Tuesday 3/8 - Volume Lower
    DE Squat.........270x2x10 red bands
    DE Deadlift......350x1x10
    Airdyne HIIT 10s/50s for 12 cycles

    Thursday 3/10 - Intensity Upper
    CG Bench.........305x1; 275x3
    Press...............205x1; 207x1x3; 208x0
    Dips................BWx10x3

    Friday 3/11 - Intensity Lower
    Front Squat.....335x1; 355x0; 305x3
    Halting............445x8
    DB Row...........85x12; 75x20

    Solid close grip max effort single. This was my first time doing front squats; pretty happy with 335.

  8. #78
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    189

    Default Four Day Split

    Monday 3/14 - Volume Upper
    DE Bench........200x3x10 red bands
    DE Press.........124x3x10 red bands
    Barbell Curl.....105x8x3
    DB Conc Curl...35x13; 25x15; 25x13
    Rolling DB Ext..40x15; 35x13; 30x15

    Tuesday 3/15 - Volume Lower
    DE Squat.........300x2x10 red bands
    DE Deadlift......380x1x10
    Airdyne HIIT 10s/50s for 12 cycles

    Thursday 3/17 - Intensity Upper
    Pin Bench.........325x1; 295x3
    Press...............207x1; 208x1; 209x0,0
    Dips................BWx11x3

    Friday 3/18 - Intensity Lower
    Pin Squat........445x1; 410x3
    Rack Pull.........545x1 <--failed set of 5
    DB Row...........90x12; 80x16

    It might be time to admit I can't do a max effort squat and pull in the same day. I think max effort benching is detracting significantly from press singles as well. Could be time to start alternating max effort squats and pulls week to week and maybe just working the press into the max effort rotation. This won't be good for my press, but there does come a time for all of us when we have to pick one to specialize in.

  9. #79
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    189

    Default Four Day Split

    Monday 3/21 - Volume Upper
    DE Bench........220x3x10 red bands
    DE Press.........135x3x10
    DB Curl...........55x8x3
    Barbell Curl.....75x15; 65x12; 55x12
    Dips...............BWx12x3

    Tuesday 3/22 - Volume Lower
    DE Squat.........320x2x10 red bands
    DE Deadlift......350x1x10
    Goblet Squat....25x10x3
    TRX GHR..........3x8

    Thursday 3/24 - Intensity Upper
    Bench..............340x1; 345x0; 305x3
    DB Bench.........55x12x3; 5x15
    DB Row............95x12; 80x18
    LTE..................122.5x8,7,6

    Friday 3/25 - Intensity Lower
    Squat.............500x1; 505x1; 430x3
    Halting...........450x8
    Split Squat......BWx10x3
    TRX Crunch.....12

    Now I'm on a more conventional Andy Baker-style concurrent split inspired by his articles on the conjugate method. I am prioritizing the bench over the press; the press will be a max effort lift every third week as a break from heavy bench variations. Starting with a rotation of six movements. For lower body, I am alternating a max effort squat variation with a rack pull 5RM and doing haltings as my supplemental movement after max effort squats. I'll take that as far as it goes before I bring more variety to the pulling schedule.

  10. #80
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    189

    Default Four Day Split

    starting strength coach development program
    Monday 3/28 - Dynamic Effort Upper
    DE Bench........240x3x10
    DE Press.........146x3x10
    Barbell Curl.....107.5x8x3
    DB Conc Curl...35x14; 30x12; 25x14
    Dips...............BWx13x3

    Tuesday 3/29 - Dynamic Effort Lower
    DE Squat.........355x2x10
    DE Deadlift......380x1x10
    Goblet Squat....25x12x3
    Leg Curl...........3x15 green band

    Thursday 3/31 - Max Effort Upper
    Press...............210x1,0,0; 190x3
    DB Bench.........60x12x4
    DB Row............100x12; 80x19
    Rolling DB Ext...45x10; 35x12,10

    Friday 4/1 - Max Effort Lower
    Rack Pull.........545x5
    Front Squat.....255x3x3
    Belt Squat.......225x8x3

    May as well just use DE and ME terminology. Trained on the road Thursday and Friday - had lots of fun trying out a belt squat machine and real dumbbells.
    Last edited by Nikola Blagojevic; 04-08-2022 at 05:17 AM.

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