starting strength gym
Page 3 of 3 FirstFirst 123
Results 21 to 27 of 27

Thread: Intermediate training for the army.

  1. #21
    Join Date
    Jan 2024
    Location
    Norway
    Posts
    58

    Default

    • starting strength seminar august 2024
    • starting strength seminar october 2024
    • starting strength seminar december 2024
    30.04.2024. Upper Body. BW:~231. Sleep:8.5hrs

    Press - 138lbs x 5x1
    Bench - 193lbs x 5x5
    Push ups - Total 50 reps: 15-10-10-7-8
    Walk - 10 mins

    Note: Push ups with little-to-no rest and done right after Bench.
    Last edited by jukh; 05-03-2024 at 02:47 AM.

  2. #22
    Join Date
    Jan 2024
    Location
    Norway
    Posts
    58

    Default

    02.05.2024. Lower Body | BW:~231. Sleep:9hrs

    Deadlift - 365 x 3, 330 x 3
    Squat - 242.5 x 2x5
    Sit-ups - Total 70reps: 40 - 2mins - 20 - 1min - 10
    Walk - 10 mins

    Note: Deadlift was very easy since it was done as first exercise of the day.

  3. #23
    Join Date
    Jan 2024
    Location
    Norway
    Posts
    58

    Default

    03.05.2024. Upper Body | BW:~231. Sleep:8hrs

    Bench - 238lbs x 5
    Press - 112.5lbs x 5x5
    Chin-ups - 6 - 2 mins - 5 - 2 mins - 4
    Walk - 10 min

  4. #24
    Join Date
    Jan 2024
    Location
    Norway
    Posts
    58

    Default

    06.05.2024. Lower Body | BW:~231. Sleep:8.5hrs

    Squat - 315lbs x 3, 280 x 3x4
    Power Clean - 188lbs x 3,1,3,2 (Goal was 3x3 but I failed 2 reps on second set)
    Situps - Goal accumulate 70 reps: 45 - 2min - 20 - 30sec - 5
    Walk - 15min

  5. #25
    Join Date
    Jan 2024
    Location
    Norway
    Posts
    58

    Default

    Didn't post for a while.

    07.05.2024 Upper Body
    Press - 138lbs x 7x1
    Bench - 200lbs x 5x5
    Feet Elevated Push-ups - 15-15-10-10 (Goal 50 reps in AMRAP sets)
    Walk 15 min

    09.05.2024 Lower Body
    Deadlift - 370 x 3, 335 x 3
    Squat - 245 x 2x5
    Didn't have time to do situps and walk

    10.05.2024 Upper Body
    Bench - 242.5 x 4 (failed 5th)
    Press - 115 x 5x5
    Chin-ups - 6-5-4-4
    Walk - 15min

    13.05.2024 Lower Body - on 12th I was on a big mountain trail with around 12k steps, didn't eat enough, and was dehydrated on the training day
    Squat - 320 x 1, 285 x 2x1 (Plan was 320 x 1, 285 x 3x3)
    PC - 187.5 x 3x3
    Situps - 45-2min-25 (Goal 70reps)
    Walk - 15min

    14.05.2024 Upper Body
    Press - 140 x 7x1
    Bench - 205 x 5x5
    Supine grip Lat pulldown - 145 x 3x12
    Run - walk 3 minutes, (jog @8kph 1 minute, walk 2 minutes) x3, walk 3 minutes

    16.05.2024 Lower Body
    Rack Pull - 365 x 5
    Squat - 255 x 2x5
    Situps - 50-1.5min-20
    Walk - 15min

    17.05.2024 Upper Body
    Bench - 247.5 x 2x3 - Lots of bridging (
    Press - 118lbs x 5x5
    Chins - 7-5-4-4
    Run - walk 3 minutes, (jog @8kph 1 minute, walk 2 minutes) x3, walk 3 minutes

  6. #26
    Join Date
    Jan 2024
    Location
    Norway
    Posts
    58

    Default

    Beep-beep bop-bop. I'm alive.
    Bodyweight is stuck at ~230. I'm at ~18%BF and not really planning to gain significantly more bodyweight, just eating as much as my body requires and slightly more.
    We finally fixed my bridging problem on the Bench, now I bench 255lbs x 3x2 with proper form.
    Press is going pretty well, it's at 151lbs x 7x1 now, much better form too.
    We fixed my floppy upper-back on Squats, it's at 330x1 now, and going to slow down to only 1x/2weeks increases. Running (and not gaining 10lbs/month) is a bitch when it comes to squat progression.
    Run - walk 3 minutes, (jog @10kph 1 minute, walk 2 minutes) x6, walk 3 minutes, walking at 6kph.
    Rack Pull/Halting DL - 380x5/335x5.

    My army specific movements: Situps - 60reps in 2 minutes, Chin-ups - 8 reps.
    Last edited by jukh; 06-14-2024 at 04:53 PM.

  7. #27
    Join Date
    Jan 2024
    Location
    Norway
    Posts
    58

    Default

    starting strength coach development program
    01.07.2024 Lower Body heavy squat
    Squat - 340 x 1x1, 310 x 3x3
    Power Clean - 182lbs x 3x3
    Walking - 7.5kph x 20minutes

    02.07.2024 Upper Body
    Press - 156.5lbs x 6x1, 143 x 1x1
    Bench - 205lbs x 5x5
    Supine grip Lat pulldown - 202.5lbs x 2x10, 1x8+1x2
    Running - 1 min walking, (Jogging @ 11kph x 1.5min, walking @ 6kph x 1.5min), 1 min walking

Page 3 of 3 FirstFirst 123

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •