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Thread: Fables of the Reconstruction

  1. 08-29-2011, 04:30 PM #1
    Steve Hill
    Steve Hill is offline Starting Strength Coach
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    Default Fables of the Reconstruction

    • starting strength seminar december 2024
    • starting strength seminar february 2025
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    So, after topping out on my return to weightlifting using a novice progression, it's time to put Texas to work. And since you Don't Mess with Texas, I'll be doing a straight TM progression as outlined by Rip over at T-Nation, which means:

    M:
    Skwats 5 x 5 at WW.
    Press / Bench 5 x 5 at WW.
    Deads 1 x 5 at WW.

    W:
    Sq 2 x 5
    Pr / BP 3 x 5
    Chins
    Back extensions or light deads, maybe some snatches or something.

    F:
    Sq 1 x 5
    Pr / BP 1 x 5
    Cleans


    There were several reasons for doing this rather than attempting another re-set:
    1) Weak shoulders (from cycling, where we were "encouraged" to not do upper body work that did not involve a row) are making it problematic to hold the bar in place.
    2) Some elbow issues showing up on the squat as well.
    3) I have been knocking at 415 for several times, and DL is close to stalling. Time to try something different.

    And, finally, some stats: 5'10, 215#, 45 years old.
    Last edited by Steve Hill; 08-29-2011 at 04:33 PM.
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  2. 08-29-2011, 04:33 PM #2
    Steve Hill
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    I'll be posting some catch-up posts, since I started last week.

    Monday, 8/22
    Volume Day

    Squat: 345 x 5 x 5
    Press: 95 x 5 x 5
    DL: 395 x 1 x 5
    Last edited by Steve Hill; 09-02-2011 at 05:22 PM.
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  3. 08-29-2011, 04:34 PM #3
    Steve Hill
    Steve Hill is offline Starting Strength Coach
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    Wednesday, 8/24
    Recovery Day

    Sq: 275 x 2 x 5
    BP: 135 x 3 x 5
    DL: 135 x 4 x 10
    Chins: 4,4,4,5
    Last edited by Steve Hill; 09-02-2011 at 05:22 PM.
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  4. 08-29-2011, 04:37 PM #4
    Steve Hill
    Steve Hill is offline Starting Strength Coach
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    Friday, 8/26
    Intensity Day

    Sq: 385 x 1 x 5
    Pr: 102.5 x 1 x 5
    PC's: 145 x 3 x 5
    Last edited by Steve Hill; 09-02-2011 at 05:22 PM.
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  5. 08-29-2011, 04:38 PM #5
    Steve Hill
    Steve Hill is offline Starting Strength Coach
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    Monday, 8/29
    Volume Day

    Sq: 350 x 5 x 5
    BP: 145 x 5 x 5
    DL: 405 x 1 x 5
    Last edited by Steve Hill; 09-02-2011 at 05:21 PM.
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  6. 08-29-2011, 05:01 PM #6
    Mark E. Hurling
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    Hey you just outed yourself as a geezling! Well dang! This is just me in my Wal mart greeter mode. Good to discover another one in our graying ranks.
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  7. 08-31-2011, 01:02 PM #7
    Steve Hill
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    Wednesday,8/31
    Recovery day

    Sq: 45x2x5, 135x5, 225x5, 275x2x5
    Press: 45x2x5, 65x5, 75x5, 85x2, 95x3x5
    Back Ext: 4x10
    RDL: 135x3xx5
    Chins: TBD.
    Last edited by Steve Hill; 09-02-2011 at 05:21 PM.
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  8. 09-02-2011, 11:48 AM #8
    Steve Hill
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    Friday, 9/2
    Intensity day

    Sq: 390 x 1 x 5
    BP: 160 x 1 x 5
    PC's: 150 x 5 x 3
    One-armed DB rows: 75x4x5
    Last edited by Steve Hill; 09-02-2011 at 05:20 PM.
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  9. 09-05-2011, 03:46 PM #9
    Steve Hill
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    Monday, 9/5
    Volume Day

    Sq: 355 x 5 x 5
    Press: 100 x 5 x 5
    DL: 410 x 1 x 5


    Squats and Press were easy, deads not so much.
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  10. 09-07-2011, 02:50 PM #10
    Steve Hill
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    starting strength coach development program
    Wednesday, 9/7
    Recovery Day

    Sq: 285 x 2 x 5
    BP: 135 x 3 x 5
    RDL: 155 x 3 x 5
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