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Thread: 4 day TM split 2022

  1. #111
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    • starting strength seminar april 2024
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    9/9/2022

    Deadlift 375x5
    Leg Press 495x5x3

    Was originally going to try front squats first. My objective was to try a leg movement that had my knees out in front of the toes quite a bit, and see what it did for my knees. Turns out, I can't really do front squats correctly. My back angle is just too damn steep, and the bar goes off my shoulders and into my hands. Anyway, I did my deadlifts, which were surprisingly hard, and decided to try a leg press. Worked up to the weight I did with narrow footing, very knee dominant. Seems like it worked great! The aches I was getting right at the distal ends of the quadriceps are gone.

  2. #112
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    9/12/2022

    Bench 217.5x5x5
    Strict Press 117.5x5x3
    Lying Triceps Extension 70x10x3

    Nothing to really report here. Bench was fine. LTEs I started off conservatively and managed the full 3 sets of 10 just fine.

  3. #113
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    9/13/2022

    Weigh-In: 303.6 pounds

    Squat 290x5x3,x3x1
    Deadlift 300x5x2
    Pulldown 195x10x3

    Was supposed to squat 5x5 again today, but that went south early on. My left knee started to hurt. A lot. And it got a lot worse as the workout progressed. It got to the point where the pressure from the muscles around the joint contracting caused sudden and intense pain. I also felt a lot weaker today than I did a week ago. I don't think a 5 pound jump should have made this much of a difference, but I felt really depleted of energy. I also didn't take ibuprofen before this workout, first squatting workout in a while I haven't. So that might have given me the knee issue. I guess I will try this again next week, with ibuprofen. Let's see if it's at least a less painful mess.

    After that I decided to try light deadlifts. I don't think I can really do either of the olympic type lifts very well the way I'm put together, so I figure maybe this will be helpful. My low back felt pretty beat up but I completed the work without a hitch.

    Pulldowns were really tough, probably because of the deadlifts beforehand instead of the usually light power snatches. The very last rep barely touched the chest.

  4. #114
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    9/15/2022

    Press 140x5x5
    Bench 207.5x5x3
    Barbell Curl 70x10,10,9

    Press was not too shabby. Bench felt surprisingly hard, but I realized after the fact I accidentally had on two ten pound plates that shouldn't have been there. Whoops. This is actually a PR workout for my curls. Funny how not doing curls I still kept my curling strength up and even improved it a tiny bit.

  5. #115
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    9/16/2022

    Deadlift 385x5
    Leg Press 545x5x3

  6. #116
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    I'm going to be doing another run-through with this programming, this time on a M/W/F/M rotation. I've seen some promising talk about this alteration, and I am mainly hoping it'll help me recover better from lower body work. At this point, both deadlifts and squats are getting to be very unpredictable week in and week out. I'll also be making the change of leaving the intensity work a one set only affair. Deadlifts will be done for volume (3x5) at a much lighter weight rather than any olympic lifts. I'll be starting over with some more conservative weights, and then making more aggressive jumps (5 pounds on upper stuff, 10 on lower stuff) until I hit old numbers, then slowing down. Instead of using some baked in reset system for the volume work, I'm going to try and play it by ear this time, and see if I can push that stuff a little more. For reference, I am going to have my 5x5 and 1x5 PRs compiled here so I know what numbers to look out for.

    Squat
    285x5x5
    320x5
    380x1

    Deadlift
    405x5
    470x1

    Bench
    217.5x5x5
    240x5
    275x1

    Press
    142x5x5
    155x5
    172x1

    I'll also probably be adding in some assistance for the upper body, and of course keeping my pulldowns going.

  7. #117
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    9/19/2022

    Weigh-In: 303.4

    Press 140x5
    Bench 190x5x5
    DB Incline 50x15, 40x18
    Lying Triceps Extension 70x10,10,8

    Started off conservatively on the main lifts, ended up going kinda hard on the assistance stuff. I'm fucking around with this stuff, trying to find rep ranges and exercises I like and for what days. I figure since my upper body stuff didn't have recovery issues before, I could capitalize on the added recovery days by utilizing a little more assistance work here.
    Last edited by CommanderFun; 09-20-2022 at 03:15 AM.

  8. #118
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    9/21/2022

    Squat 300x5
    Deadlift 305x5x3
    Pulldown (supine) 200x10,8,2

    Lousy day. Always is on my birthday. As usual, the squat felt much harder than it should have. Deadlifts were alright. Doing pulldowns as a rest-pause now to save on time. Also noting supine or prone, as I'll be doing both types on alternating lower body days.

  9. #119
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    9/23/2022

    Bench 220x5
    Press 120x5x5
    Arnold Press 35x10x3
    Barbell Curl 70x10,10,6

    Obviously the barbell lifts were fine, easy weights I knew I could do without issue. I decided to do the rest-pause type setup for both assistance lifts. The arnold presses weren't too tough, the very last rep came out kinda shaky.

  10. #120
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    starting strength coach development program
    9/26/2022

    Squat 265x5x3

    I didn't do at all what I wanted to today. I was getting really light headed from the squatting, and even developed a weird pain in the left side of my chest. I was in no mood to push the limits of whatever the hell that was just to get in some squats. Bar I was stuck with was a shitty one with the knurling too close in, so I couldn't deadlift with it like I wanted to. Overall, pretty depressing day.

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