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Thread: 4 day TM split 2022

  1. #21
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    • starting strength seminar april 2024
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    Friday 4/8/2022

    Deadlift 345x5
    Squat 225x5x3

    Did things lighter, but not too much lighter, in keeping with trying to work back up to getting the back at full operating potential, and giving the legs a little bit of a deload. Things went well, no back pain and no issues with the squats. Focused less on trying to go crazy extending the low back on the deadlift, and instead focused on forcing the chest up and flexing the abdominals hard. These were probably the best deadlifts I've had in a while as far as technique goes. Looking forward to moving up to some actual target weights next week. Gonna start the squat intensity at 295 (where I probably should have at the beginning of this run), and with a larger volume back-off than 10%. Deadlift I'll go back to 365, and work it up by 10s a few workouts, then back to 5s. Power clean I'll probably reset to 135 and go from there.

  2. #22
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    Monday 4/11/2022

    Weigh-in: 285.5 pounds

    Bench 245x3x2
    Press 135x5x5

    Bench reps went up pretty okay. Probably have a bunch more steam left on these triples. Press was kinda tough. Probably won't be able to get the same mileage out of intensity press triples as I will the bench triples, but thursday will give a better picture of that.
    Last edited by CommanderFun; 04-12-2022 at 09:13 AM.

  3. #23
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    Tuesday 4/12/2022

    Squat 295x5
    Power Clean 135x3x3
    Pulldown 220x5x3

    Things were pretty hard today. I don't know if it was caused by the depressed state of mind I'm in or what. Every one of these was harder than I anticipated.

  4. #24
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    Thursday 4/14/2022

    Press 159x3x2
    Bench 207.5x5x5

    Slow press at the end. 1 pound jump next week. Bench was fine.

  5. #25
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    Friday 4/15/2022

    Deadlift 365x5
    Squat 250x5x4

    Deadlift felt like weight, but no real slowdown. 250 I think was a more appropriate starting point for the volume squats.

  6. #26
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    Monday 4/18/2022

    Weigh-In: 289.6 pounds

    Bench 247.5x3x2
    Press 136x5x5
    LTE 80x10,10,7
    Barbell Curl 65x10,10,7

    Training partner is out with a curious shingles episode, so I took the opportunity to fuck around with some assistance since I had more time. I don't plant on making these a regular feature right now, I'm running it out once without assistance, then I am going to go back and do another run out with the assistance added in.

    Bench got a tiny bit sticky on the very last rep, but I think I just didn't have the best control. Press was fine. was surprised to see the weight up like that, I guess the extra carbs from easter dinner did something. I wonder if I've been kinda glycogen-depleted.

  7. #27
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    Tuesday 4/19/2022

    Squat 300x5
    Power Clean 137x3x3
    Barbell Row 135x10x3

    Squat was actually really good. I felt like I could've done one or two more reps, so I think my squatting strength is back. This was also my first lower body workout since I hurt my back where I didn't take ibuprofen beforehand. Barbell rows were definitely light, I probably could've gotten much closer to, if not right on, my last numbers.

  8. #28
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    Thursday 4/21/2022

    Press 160x3x2
    Bench 210x5x5
    Dips BWx2
    Incline Dumbbell Press 35x10x5

    Those were some slow, hard press sets, but I think I actually popped out the famous double layback when grinding out the very last rep. I'm gonna have to start recording my sets and seeing if that's happening. It definitely felt like a second layback kicked in. I still have a bit of an achey shoulder from sleeping on it wrong two nights ago, but I'm glad I still managed my bench and press sets. Press will definitely be moving to 3 doubles next week, though.

    The dip experiment went like I predicted. I'm just not suited to these things, and I need to get a good deal stronger before I can train them I think. I don't know if the inclines are really what I want out of an assistance exercise. Granted, these were pretty light. I only ended up hitting grindy reps on the last of the five sets, and still made all 10.

  9. #29
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    Friday 4/22/2022

    Deadlift 375x5
    Squat 255x5x4
    Pulldown 222.5x5x3

    Deadlift was good, felt like I could've done two more. Quadriceps were actually sore after my presses, but squats still went okay. Good workout overall, I think I may have my lower body work dialed in.

  10. #30
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    starting strength coach development program
    Monday 4/25/2022

    Bench 250x3x2
    Press 135x5x5

    Felt weak today for some reason, but still got everything done. The bench wasn't a slow grind, so I probably have one or two more weeks of these left.

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