Harder to Kill - 5 Pounds at a Time Harder to Kill - 5 Pounds at a Time - Page 9

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Thread: Harder to Kill - 5 Pounds at a Time

  1. #81
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    195

    Default Four Day Split

    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    Monday 4/4 - Dynamic Effort Upper
    DE Bench........255x3x8
    DE Press.........158x3x8
    DB Curl...........60x8,8,6
    Barbell Curl.....80x15; 65x15; 55x13
    Dips...............BWx14,14,12

    Tuesday 4/5 - Dynamic Effort Lower
    DE Squat.........380x2x8
    DE Deadlift......410x1x8
    Goblet Squat....25x14x3
    Band GM..........3x10 green band
    Band Crunch.....3x10 green band

    Thursday 4/7 - Max Effort Upper
    Comp Bench.....325x1; 330x1; 300x3
    DB Bench.........65x12x4
    DB Row............105x12; 80x20
    LTE..................122.5x8,8,7

    Friday 4/8 - Max Effort Lower
    Front Squat.....345x1; 355x1; 320x3
    Halting...........455x8
    Split Squat......BWx11x3
    TRX Crunch.....15

    Time to start bringing some variety to the dips. Going to rotate among bodyweight, weighted, and band resisted.

  2. #82
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    195

    Default Four Day Split

    Monday 4/11 - Dynamic Effort Upper
    DE Bench........270x3x8
    DE Press.........168x3x8
    Barbell Curl.....110x8x3
    DB Conc Curl...35x15; 30x13; 25x15
    CG Bench........225x5x3

    Tuesday 4/12 - Dynamic Effort Lower
    DE Squat.........405x2x8
    DE Deadlift......435x1x8
    Goblet Squat....25x16x3
    Band GM..........3x16 green band
    Band Crunch.....3x16 green band

    Thursday 4/14 - Max Effort Upper
    Pin Bench.........330x1; 340x1; 350x1; 365x1; 330x3 <-- moved pins up to my sticking point, 4 or 5 inches off the chest
    DB Bench.........70x12x4
    DB Row............110x12; 85x16
    Rolling DB Ext...45x15; 35x15; 35x11

    Friday 4/15 - Max Effort Lower
    Rack Pull........550x1; 565x1
    Pin Squat........330x5x3
    Split Squat......BWx12x3
    Band Crunch.....3x12 purple band

    Hurt my sternum trying weighted dips on Monday, seems like costochondritis. I'm going to lay off dips a while and use close grip bench instead, probably with some band tension to really make it a triceps movement. Rack pull 5RMs may have run their course. I got 550 for one, and I couldn't do a second rep of the planned five. I added some weight and did a max effort single at 565.

  3. #83
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    373

    Default

    Solid work bro. Are you still planning on 3 day TM for meet preps?

  4. #84
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    195

    Default

    Quote Originally Posted by cole205 View Post
    Solid work bro. Are you still planning on 3 day TM for meet preps?
    Thanks! Yes, probably. I think a short three day TM ramp-up is useful for practicing the contested lifts more and getting used to squatting, benching, and pulling all in one day. I'd make it conservative - deload and plan to hit PRs two weeks out. For me, I'd also do rack pulls on intensity day in lieu of full deadlifts.

  5. #85
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    195

    Default Four Day Split

    Monday 4/18 - Dynamic Effort Upper
    DE Bench........205x3x10 red bands
    DE Press.........126x3x10 red bands
    DB Curl...........60x8,8,6
    Barbell Curl.....85x12; 70x12; 55x15
    CG Bench........185x8x3 green bands

    Tuesday 4/19 - Dynamic Effort Lower
    DE Squat.........305x2x10 red bands
    DE Deadlift......330x2x5
    Goblet Squat....25x18x3
    Band GM..........3x18 green band
    Band Crunch.....3x18 green band

    Thursday 4/21 - Max Effort Upper
    CG Bench.........315x1; 320x1; 290x3
    DB Bench.........75x12x4
    DB Row............115x10; 85x18
    LTE..................122.5x8x3

    Friday 4/22 - Max Effort Lower
    Pin Squat........455x1; 410x3
    Good Morning..185x8; 225x5; 245x5
    Split Squat......BWx14x3
    Band Crunch...3x14 purple band

  6. #86
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    195

    Default Four Day Split

    Monday 4/25 - Dynamic Effort Upper
    DE Bench........225x3x10 red bands
    DE Press.........137x3x10
    Barbell Curl.....112.5x8x3
    DB Conc Curl...40x10; 30x14; 25x15
    CG Bench........225x5x3 green bands

    Tuesday 4/26 - Dynamic Effort Lower
    DE Squat.........330x2x10 red bands
    DE Deadlift......370x2x5
    Goblet Squat....25x20x3
    TRX Leg Curl.,..3x14
    Band Crunch.....3x20 green band

    Thursday 4/28 - Max Effort Upper
    Pin Press..........25/235/245x1; 220x3
    DB Bench.........80x12x4
    DB Row............115x12; 85x20
    Rolling DB Ext...50x10; 40x12; 35x12

    Friday 4/29 - Max Effort Lower
    Rack Pull.........570x0; 510x3
    Dead Squat.....315x1x10
    Split Squat......45x10x3
    Band Crunch...3x16 purple band

    Surprised and pleased to get a 245 pin press. Less pleased to miss a 570 rack pull. I think I need to be more purposeful and intentional with my supplemental exercise on max effort lower day; I've been doing more exploration and practice than hard training after my max effort work. Dead squats were super hard - I might alternate dead squats with snatch grip deadlifts as my supplemental exercise and see if weekly progress on those for a while helps drive up my squat and deadlift.

  7. #87
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    195

    Default Four Day Split

    Monday 5/2 - Dynamic Effort Upper
    DE Bench........240x3x10
    DE Press.........147x3x10
    DB Curl...........60x8x3
    Barbell Curl.....85x14; 70x14; 60x10
    CG Bench........225x6x3 green bands

    Tuesday 5/3 - Dynamic Effort Lower
    DE Squat.........355x2x10
    DE Deadlift......380x2x5
    Goblet Squat....30x20x3
    TRX Leg Curl....3x16
    Band Crunch.....3x16 purple band

    Thursday 5/5 - Max Effort Upper
    Dead Bench......275/285/295/305x1; 275x1x3
    DB Bench.........85x12x4
    DB Row............120x12; 90x16
    LTE..................125x8,8,7

    Friday 5/6 - Max Effort Lower
    Dead Squat.....405x1; 425x1; 385x1x3
    SG Deadlift.....345x5x3
    Split Squat......50x10x3
    Plank..............2:00

  8. #88
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    195

    Default Four Day Split

    Monday 5/9 - Dynamic Effort Upper
    DE Bench........255x3x8
    DE Press.........158x3x8
    Barbell Curl.....115x8x3
    DB Conc Curl...40x11; 30x15,10
    CG Bench........225x7x3 green bands

    Tuesday 5/10 - Dynamic Effort Lower
    DE Squat.........380x2x8
    DE Deadlift......410x1x8
    Goblet Squat....35x20x3
    TRX Leg Curl....3x17
    Band Crunch....3x17 purple band

    Thursday 5/12 - Max Effort Upper
    Spoto Press......315x1; 320x1; 325x0; 290x2
    DB Bench.........90x12x4
    DB Row............125x10; 90x18
    OH DB Ext........30x15,15,10

    Friday 5/13 - Max Effort Lower <--rushed workout on the road
    Power Clean.....235/240/245/250x1
    Squat..............405x5x3
    Hack Squat......3x10, three plates per side

    Monday 5/16 - Dynamic Effort Upper
    DE Bench........270x3x8
    DE Press.........168x3x8
    DB Curl...........65x8,6,6
    Barbell Curl.....85x15; 70x15; 60x12
    CG Bench........225x6x3 green bands

    Tuesday 5/17 - Dynamic Effort Lower
    DE Squat.........405x2x8
    DE Deadlift......435x1x8
    Goblet Squat....40x20x3
    TRX Leg Curl....3x18
    Band Crunch.....3x18 purple band

    Thursday 5/19 - Max Effort Upper
    Bench..............345x1; 350x0; 315x3
    DB Bench.........95x12,12,10,8
    DB Row............125x14; 90x20
    French Press.....65x15,12,12

    Friday 5/20 - Max Effort Lower
    Squat.............510x1; 515x1; 465x3
    SG Deadlift.....365x5x3
    Split Squat......55x10x3
    Plank..............2:15

    This last week was the moment of truth for the dynamic effort/max effort split. I got a 345 bench and a 515 squat, both of which have crushed me before. I'd say it's working.

  9. #89
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    195

    Default Four Day Split

    Monday 5/23 - Dynamic Effort Upper
    DE Bench........210x3x10 red bands
    DE Press.........126x3x10 red bands
    Barbell Curl.....117.5x8x3
    DB Conc Curl...40x12; 35x10; 30x11
    CG Bench........225x7,7,6 green bands

    Tuesday 5/24 - Dynamic Effort Lower
    DE Squat.........310x2x10 red bands
    DE Deadlift......330x2x5
    Goblet Squat....45x20x3
    TRX Leg Curl....3x19
    Band Crunch....3x19 purple band

    Friday 5/27 - Max Effort Upper
    Press...............205x1; 212x0; 185x3
    DB Bench.........95x12,10,7
    DB Row............130x10; 95x14
    OH DB Ext........30x15x3

    Saturday 5/28 - Max Effort Lower
    Deadlift...........535x0; 525x0 <-- failed 535 at mid shin
    Dead Squat......335x1x15
    Split Squat.......60x10x3
    Plank...............2:30

    Seeing some reduction in performance. Elevated life stress at the moment. Dropping a little body weight for reasons unrelated to training, so I shouldn't be surprised.

  10. #90
    Join Date
    Jun 2020
    Location
    Maine
    Posts
    195

    Default Four Day Split

    starting strength coach development program
    Monday 5/31 - Dynamic Effort Upper
    DE Bench........225x3x10 red bands
    Press..............185x4; 155x8; 145x8; 135x8
    DB Curl...........65x8,8,7
    Barbell Curl.....90x10; 75x10; 60x14
    CG Bench........225x5x3 green bands

    Tuesday 6/1 - Dynamic Effort Lower
    DE Squat.........335x2x10 red bands
    DE Deadlift......355x2x5
    Goblet Squat....50x20x3
    TRX Leg Curl....3x20
    Band Crunch....3x20 purple band

    Thursday 6/2 - Max Effort Upper
    Comp Bench.....335x1; 300x3
    CG Bench.........255x5x3
    DB Row............130x11; 95x16
    French Press.....65x15x3

    Friday 6/3 - Max Effort Lower
    Squat..............405x8
    Deadlift...........425x5+3 <-- hooked first five, strapped three more
    SG Deadlift......365x8
    TnG Deadlift.....315x8

    Meet is coming up July 30th. I'm going to start tapering max effort day from 8s to 5s to 3s on down to meet week. My deadlift is weakest at the moment, thus the deadlift to snatch grip to touch and go routine. Maybe that will help me get used to pulling heavy off the floor again after months of rack pulls. I've also dropped the DE press in favor of just doing a top set in the 4-6 rep range and some backoff sets.

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