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Thread: 4 day TM split 2022

  1. #121
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    9/28/2022

    Press 145x5 @9
    Bench 195x5x5 @8
    DB Incline 50x10x3
    LTE 70x10,10,9

    So, I'm gauging RPEs now. Just to see if I can get a grasp of it. Things were pretty fine. Surprised 195 still feels like weight. Not bothering to try and rate the assistance since I shoot for failure on at least one set, and autoregulating them is silly.

  2. #122
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    9/30/2022

    Squat 300x5, 185x5x3
    Deadlift 305x5x3
    Pulldown (supine) 200x10,8,4

    Trying something new with squats that someone recommended on a forum. I'm going to try working up squats with very short rest breaks, hopefully so I can bring down my time needs for lower body workouts. Maybe they'll recover better between workouts too. It's outside of my box, but that doesn't mean it's doomed to fail. Didn't shoot for progress since the workout monday was bad. Nice to get 2 more reps on the pulldowns though, even though I didn't train anything related monday.

  3. #123
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    10/3/2022

    Weigh-in: 299.2 pounds

    Bench 225x5 @8
    Strict Press 125x5x5 @7
    Arnold Press 37.5x10,10,6
    Barbell Curl 80x10,7,3
    Machine Lateral Raise 70x10, 80x10,8

    Main lifts were fine. I've been playing with gripping an inch wider on these strict presses but I think I'm gonna stop doing that, it makes my shoulders start to feel weird.

    Had some time to fuck around, so I decided to try out the lateral raise machine, see if I like it more than the dumbbell version. Don't know if I really do. It felt like the weight was biased toward the right side, which is the last thing I want from an exercise like this. Also had to go higher on the barbell curls, for some reason the small loadable mini bars I use were just flat out gone. They also didn't have any 70 pound fixed straight bars. Not cool. Might have to make some changes if these pieces of equipment remain missing.

  4. #124
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    10/5/2022

    Deadlift 395x5 @8.5?
    Squat 205x5x5
    Leg Press Pyramid up to 405x10
    Pulldown (prone grip) 160x10,10,6

    Not sure if I would rate the deadlift as having one rep left or two. If two, the form breakdown would've been noticeable. Jumped those fast rest squats up quite a bit, but I did alright. Might try for a 10 pound jump next time, but probably gonna need to pump the brakes after that. Also tried this stupid leg press thing I saw in an old t-nation article. You work up in sets of 10 to a top weight, using 25s and 45s. I got up to 4 plates on each side before the reps got really fucking slow and I decided that was good for now. I might keep this, but chop off the working back down part. It just took too damn long. Finally, more traditional lat pulldowns. I still kept my grip on par with my press grip, not sure if that was the move to make. It was about as wide as I could get before my hands were grabbing the bent ends of the bar. I've never gotten the logic of those, they always feel awkward as hell and don't seem to provide as good a movement.

  5. #125
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    10/7/2022

    Press 147.5x5 @8
    Bench 200x5x5 @7
    Dumbbell Incline 52.5x10,10,6
    LTE 70x10x3

    Felt like crap today. Were I coaching a client having a day like this, I'd recommend a light day at least. My head has been killing me. Still a good workout though. Felt very strong despite also feeling like my skull was going to explode.

  6. #126
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    10/10/2022

    Squat 305x1
    Pulldown (supine) 200x10,9,5

    That leg press shit was definitely a mistake. Everything felt very weak and beat up today, even if the soreness was mostly gone. Big problems with the lower back staying strong and braced. The first rep of the squat set was really slow and back pain was acting up. So I decided to stop it there. Back was acting up on the deadlift warm ups too, so I also cut those short of the work sets. I also wanted to try good mornings today, but that wasn't happening. At least the pulldowns went well. Got to add 2 total reps instead of 1.

  7. #127
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    10/12/2022

    Bench 230x5
    Press 130x5x2

    Not a good day. I almost killed someone at the grocery store after the gym. I had a 4 hour stretch in the middle of the night where I couldn't sleep. My back hurts, a lot. Compression on it from the press was a big fucking problem, so I stopped the workout short.

  8. #128
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    10/14/2022

    Leg Extension 125x12x3
    Pulldown (prone) 160x10,10,8

    Sacroiliitis has struck again, probably from back rounding on those leg presses last week. I stayed away from anything hip-hinging by design today, but I wanted to go in and do something. I think I'll use leg extensions for squat assistance going forward. I want to do something for the quadriceps, I feel they are a weak point and my squat mechanics just don't put enough tension in them across the movement. These seem a good way to do it without putting more stress on my already taxed lower back/posterior chain muscles. Gripped the pulldowns wider today, on the bent end portions. Got 2 more reps, same as the supine. Might be because I didn't do any main lifts today, but I'll take a win where I can with the week I've been having.

  9. #129
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    10/17/2022

    Weigh-in: 297.4

    Press 147.5x4
    Bench 200x5x5 @7
    DB Incline 52.5x10,10,7
    LTE 80x10,8,5

    Elected to repeat my big lifts from last week since last wednesday was fucked up. The back has still been bothering me, but ibuprofen and some heat made it stop so I could go lift. Disappointing the last press rep failed. I'm wondering if my belt going down a notch in size might have fucked me up a bit. It definitely went up too far from my face. Could also be that I had no real volume work for the pressing muscles last week thanks to the back issue. Bench basically felt the same. Assistance lifts actually went up.

  10. #130
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    starting strength coach development program
    10/19/2022

    Deadlift 275x5x3
    Leg Curl 140x10,10,7
    Pulldown (supine) 200,10,10,5

    Going into this I had hoped to be able to do some squats, but warming them up was aggravating my hip so I elected not to. Deadlifts seemed to be okay, so I hit a few lighter sets. Since I didn't do squats, I figured I'd throw in leg curls for the legs. Something has to beat nothing. Got one more rep in on the pulldowns. Overall my energy levels felt very low. 275 deadlifts didn't really fatigue my muscles but it seemed to get my heart rate up a lot.

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