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Thread: JamesF training log

  1. #51
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    Sep 2024
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    • starting strength seminar april 2025
    • starting strength seminar april 2025
    Thursday, 2 January 2025
    - Squat: 5 x 3 @ 127.5
    - CG Bench: 5 x 3 @ 77.5
    - Deadlift: 5 x 1 @ 160
    - Seated DB Lateral Raise: 15 then 5 x 5 @ 9.

    Good session, happy with how the Squat moved. Session is getting a bit long for my work lunch break and so I'll commence a light squat session on Thursdays from next week - will still keep increasing the load on Tuesday/Saturday.

  2. #52
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    Sep 2024
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    Saturday, 4 January 2025
    - Back Squat: 5 x 3 @ 130
    - Press: 5 x 3 @ 57.5
    - Chin Ups: 7 x 3 @ BW+5
    - Seated DB Press: 10, 9, 7 @ 24
    - DB Preacher Curl: 10 x 3 @ 14
    - Cable Overhead Ext: 12 @ 21.5, 15 & 14 @ 18.5.

    Squats felt very heavy but they all got done. I’ll be interested to see how long a light mid-week session extends progress.

    Press went well enough although the final rep was an absolute grinder. Might be about time to move to more intermediate programming.

  3. #53
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    Sep 2024
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    Tuesday, 7 January 2025
    - Squat: 5 x 3 @ 132.5
    - Press: 5 x 3 @ 57.5
    - Barbell Row: 8 x 3 @ 87.5
    - Cable Pressdown: 15, 12 @ 24.5, 15 @ 21
    - Seated Hammer Curl: 10 x 3 @ 14.

    I was short on time tonight so couldn’t do any more presses - I’m a bit stalled at the current load and my microplates haven’t arrived yet so I think I’ll add 1 extra set and see if we can get it moving again.

  4. #54
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    Sep 2024
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    Thursday, 9 January 2025
    - Squat: 5 x 3 @ 105
    - CG Bench: 5 x 3 @ 80 then 7 @ 72.5
    - Deadlift: 5 x 1 @ 162.5
    - Seated DB Lateral Raise: 11 then 5+5+5+4+3 @ 10.

    First time with a light squat day, felt very snappy which was nice.

  5. #55
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    Sep 2024
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    Saturday, 11 January 2025
    - Back Squat: 5 x 3 @ 135
    - Press: 3 x 3 @ 60, 5 x 1 @ 52.5
    - Chin Ups: 7 x 3 @ BW+7.5
    - Seated DB Press: 10, 10, 7 @ 24
    - DB Preacher Curl: 10 x 3 @ 14
    - Cable Overhead Ext: 13 @ 21.5, 15 x 2 @ 18.5.

    Squats were extremely challenging so I will move to top set plus back offs to eek out a few more weeks of LP.

    Press now moves to intermediate programming. I’ll keep to Press + CG Bench + Press for a bit then add a third press day as necessary.

    Chin Ups felt better than they have for a long while, I’ve struggled with them after being sick two months ago.

    Accessories slowly creeping up, no complaints.

  6. #56
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    Sep 2024
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    Tuesday, 14 January 2025
    - Squat: 5 x 1 @ 137.5, 5 x 2 @ 122.5
    - Press: 3 x 3 @ 60, 8 @ 50
    - Barbell Row: 8, 8, 7 @ 90
    - Cable Pressdown: 15, 15, 12 @ 24.5
    - Seated Hammer Curl: 10, 8 @ 16, 10 @ 14.

    Good session.

  7. #57
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    Sep 2024
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    Thursday, 16 January 2025
    - Squat: 5 x 3 @ 107.5
    - CG Bench: 5 x 3 @ 82.5
    - Deadlift: 5 x 1 @ 165

    Good session.

  8. #58
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    Sep 2024
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    Saturday, 18 January 2025
    - Back Squat: 5 x 1 @ 140, 5 x 2 @ 125
    - Press: 5 x 1 @ 57.5
    - Chin Ups: 7, 6, 5 @ BW+7.5
    - Machine Shoulder Press: 7 @ 48.5; 8 @ 44; 8, 7, 6 @ 41.5
    - DB Preacher Curl: 10, 10, 7 @ 16
    - Cable Overhead Ext: 14, 12, 12 @ 21.

    Squats went well - I expect to progress for at least another week before switching to intermediate programming. This was my heaviest ever completed set.

    Had to do Machine Shoulder Press instead of DB as I couldn't get an incline bench unfortunately - felt quite different and I didn't get in the groove but hopefully won't happen again for a while.

    Accessories went well.

  9. #59
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    Sep 2024
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    Tuesday, 21 January 2025
    - Squat: 5 x 31@ 142.5, 5 x 2 @ 127.5
    - Press: 5 x 5 @ 52.5
    - Barbell Row: 8 x 3 @ 90
    - Cable Pressdown: 15, 15, 14 @ 24.5
    - Seated Hammer Curl: 10, 10, 6 @ 14.

    Nice to PR the Squat again. The top set was extremely difficult, more so than expected. It was very warm in the gym and I’m hoping that was the cause as I’d like to push the LP a tiny bit further still.

  10. #60
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    Sep 2024
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    starting strength coach development program
    Thursday, 23 January 2025
    - Squat: 5 x 3 @ 110
    - CG Bench: 5 x 3 @ 83.5
    - Deadlift: 5 x 1 @ 170
    - Seated DB Lateral Raise: 15 then 5+5+5+4+4 @ 10.

    Moved to microplates on the CG Bench and will continue to add weight weekly, adhering to the '15 hard reps' rule.

    Made a more aggressive +5kg jump on the deadlift as I felt quite strong and did not regret it.

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