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Thread: Squats'n'Shrugs - Getting my strength back

  1. #1
    Join Date
    Feb 2010
    Location
    Copenhagen
    Posts
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    Default Squats'n'Shrugs - Getting my strength back

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    Well not really only squats and shrugs...

    Posted my TM program in another thread for comments, and wanted to let people see how it turns out.

    The program:
    Wk 1:
    Monday, volume:
    Squat 5x5
    Bench 5x5
    Push Press 3x5
    Kroc Rows

    Tuesday, recovery:
    Front squat 3x3
    Press 3x3
    Shrugs (Bill Starr style) 1x5
    Chins 3xmax
    GHR 3x12

    Thursday, max effort:
    Squat 5x1
    Bench 5x1
    Deadlift 1x5
    Db curls 3x10
    Walk the Db rack

    Wk 2:
    Monday, volume:
    Squat 5x5
    Press 5x5
    Yates rows 3x8
    Close grip bench 3x8
    Kroc Rows

    Tuesday, recovery:
    Front squat 3x3
    Bench 3x3
    Shrugs (Bill Starr style) 1x5
    Chins 3xmax
    GHR 3x12

    Thursday, max effort:
    Squat 5x1
    Press 5x1
    Deadlift 1x5
    Db curls 3x10
    Walk the Db rack


    Have no idea of my 1RM's at the moment, but 7 months ago I squatted 185 kg. But thats 7 months and one low back injury ago.

    Current body weight is about 100 kg. Would like to at least maintain that while dropping some bodyfat.

    Oh, and the tonnage will be in kilograms, so for those of you interested you have to do the math yourself.
    Last edited by Dixen; 09-15-2010 at 11:26 AM.

  2. #2
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    13.9.2010

    Volume - wk2

    Squat 5x5 @ 135 kg

    Press 5x5 @ 65 kg

    Yates row 3x8 @ 80 kg <--- easy, can up it to at least 90 kg...

    Close grip bench 3x8 @ 70 kg

    Kroc rows 41 kg (biggest dumbbell in the gym) - 1x10 with each hand, put some strapZ on and did 1x20 with each. I plan to progress on the reps every workout.

    Spent...

  3. #3
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    Copenhagen
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    Default

    14.9.2010

    Recovery - wk2

    Front squat:
    10 x 20 kg
    5 x 60 kg
    3 x 80 kg
    3x3 @ 105 kg

    Bench:
    10 x 20 kg
    5 x 60 kg
    3 x 80 kg
    3x3 @ 90 kg

    Chins:
    4, 4, 2 <--- My fat ass suck at this shit

    Shrugs (Power or Bill Starr style orwhatever you wanna call them):
    10 x 100 kg
    2x5 @ 150 kg <--- Was so exited about the awesomeness of the exercise, that I decided to another set. Clearly my weight was too light beginning with...

    Glute Ham Raises:
    3x12 @ my fatass <--- Finally found good use of the pull down tower to be an execellent GHD-bench substitute...

  4. #4
    Join Date
    May 2008
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    Default

    Are you not able to lift on wednesday and fridays? Monday-Thursday is not a lot of time to recover

    edit: ok I see you are confined to that schedule. If that's the case, eliminate some of the superfluous exercises (especially on volume days). You might have issues recovering, so just focus on the main 4 or 5 lifts.
    Last edited by stronger; 09-15-2010 at 11:59 AM.

  5. #5
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    Naw man... As I wrote in another thread, for the rest of the year mon-tue-thur is my only option. I'd love to do mon-wed-fri, but I'm working and travelling all friday.

  6. #6
    Join Date
    Sep 2008
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    151

    Cool

    What i wrote before in the other thread I'm sorry it came across harsh, I'm sure it will actually be fine doing what you're doing. I presumed you were one of theese people one here which all think they suddenly "70s big" becuase they are 200lbs yet they only squat 225 and think they need intermediate!
    Good luck with your progress

  7. #7
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    Feb 2010
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    No offence taken. Acutally I stopped reading your post when it said leg press...

    I'm definitly not 70sBig, more like 00sFat... lol... Actually I'd love to start over again on linear progression, but because of my current schedule I feel this template is going to serve me best.

    I know lot of people have warned me about regarding recovery and too many exercises. Two weeks into it, I feel pretty good about it. Maybe if my recovery goes to hell, I'll strip some exercises off...

  8. #8
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    16.9.2010

    Intensity - wk2

    Squat:
    10 x 50 kg
    5 x 60 kg
    3 x 100 kg
    1 x 140 kg
    5x1 @ 155 kg <--- felt really good...

    Press:
    10 x 20 kg
    5 x 40 kg
    3 x 60 kg
    5x1 @ 75 kg <--- Started with 80 kg on the bar, as I thought I'd be able to this weight, cause I did 5x1@82,5kg a while back. Guess I was wrong, bar wouldnt move past my nose... So that was a bummer.

    Dead lift:
    5 x 60 kg
    5 x 100 kg
    2 x 140 kg
    5 x 160 kg <--- Felt really good, definitely had more gas in the tank.

    Db cheat curls:
    3x12 @ 24 kg

    Db farmers walk:
    3 rounds of two laps round the gym @ 42 kg per grip

    All in all, squats felt good, press felt shitty, deads felt awesome, the rest gave me DAS PUMP in the gunz and forearmz...

  9. #9
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    20.9.2010

    Volume - wk1

    Squat:
    10 x 20 kg
    5 x 60 kg
    3 x 100 kg
    5x5 @ 137,5 kg <--- Felt good. I ready for three wheels for volume next monday!

    Bench:
    10 x 20 kg
    5 x 60 kg
    3 x 80 kg
    5x5 @ 90 kg <--- Damn near killed me... Tri's are fucking toast...

    Had to do push presses for assistance, but cut them out as my tri's were gone from the benching. Definitely too much volume to be push pressing after volume bench. Need to find an assistance exercise for the press that will no be too taxing. Any good ideas?

    Kroc rows:
    41 kg
    1 x 12
    1 x 22 w. strapZ

    Ended with some gruelling hamstring stretches. Goddamn those babies are tight!


    On a side note, I got pulled out for drug testing after a football game this saturday, which we won 19-0. Took forever to piss, and now I'm getting the results in 3 weeks... Being suspected of doing roids is always good encouragement...

  10. #10
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    starting strength coach development program
    21.9.2010

    Recovery - wk1

    Front squat:
    10 x 20 kg
    5 x 60 kg
    3 x 80 kg
    3x3 @ 107,5 kg

    Press:
    10 x 20 kg
    5 x 40 kg
    3 x 60 kg
    3x3 @ 65 kg

    Chins:
    5, 4, 4,

    Bill Starr Shrugs:
    10 x 100 kg
    3 x 140 kg
    5 x 170 kg <--- Should probably go for four wheels next week... Oh yeah!

    GHR:
    3x12 @ BW

    Nice and easy recovery workout...

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