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Thread: First PL meet training log

  1. #1
    Join Date
    Nov 2011
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    Default First PL meet training log

    • starting strength seminar april 2024
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    Looks like my log was deleted, no big deal I have a hard copy. I just returned from Mexico and tomorrow I am starting my new 4 day TM split and I will be adding in some short Metcons.

    Tomorrow is squat volume....

  2. #2
    Join Date
    Apr 2011
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    Brooklyn, NY
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    bummer dude. Your whole log was the last month? They lost all data from about 12/20 to 1/26...

    Please post your new program. I'm doing a weird TM split and am curious to see yours....

  3. #3
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    Apr 2011
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    SF, CA
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    there's a lot of fluff in the formatting but see attached.

    [edit: not stalking you or anything, but used your log to test out a command line type script i posted in E&P]
    Attached Files Attached Files
    Last edited by veryhrm; 01-29-2012 at 09:53 PM.

  4. #4
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    Nov 2011
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    I started my log right after christmas, so yes the whole thing was lost =(

    I have been ding TM for about the last 3 months and today was my first day of this new 4 day split. Looks like this:

    Sun: Upper Volume
    Bench 3x5
    Press 3x5
    either CG bench or LTE's

    Mon: Lower body volume
    Squat: 3x5, 1x10
    Speed DL/RDL alternating weeks
    Pendlay rows
    Maybe some leg press

    Thur: Upper Intensity
    Bench 3x2 increasing weight each set
    push press 3x2
    any other assistance I feel may be needed

    Fri: Lower intensity
    Squat 3x2 increasing weight each set
    DL 3-5 singles (gonna play around with this rep scheme at some point)
    GHR
    Assistance as needed

    Met cons will be short and heavy and performed as I have time for. New baby at home so sometimes Im really short on time.

  5. #5
    Join Date
    Nov 2011
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    Volume legs:

    Squat
    45x10
    135x5
    185x5
    225x5
    255x3
    270x5,5,5 Belted up for these. Rib injury feels 98% healed. Was able to use normal tightness on belt.
    225x10 no belt

    Leg press--haven't done these in probably 10 years!
    198lbs per side 3x10

    GHR
    25x10,10,8

    400m row sprints with 3min rests in between:
    1:28, 1:26, 1:30

    Haven't rowed since my CF days, probably 8-10 months ago. These were hard, especially with jelly legs. I think I used to row 500m in the time it took me to do 400m. Oh well. Glad to be back in the gym after being out of town since Wed.

  6. #6
    Join Date
    Nov 2011
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    Quote Originally Posted by veryhrm View Post
    there's a lot of fluff in the formatting but see attached.

    [edit: not stalking you or anything, but used your log to test out a command line type script i posted in E&P]
    There's my old log, thanks! I have no idea how you recovered that!

  7. #7
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    Nov 2011
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    Also, there has been another change, kind of a big one. i cannot compete in the meet I was training for in April because it is a meet you have to qualify for to enter. So needless to say I found a USAPL meet in Southern IL in May that I will sign up for. More time to get strong, I'll take it! I think the USAPL allows knee sleeves in the raw division where the AAPF did not. I like that too.

  8. #8
    Join Date
    Nov 2011
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    Upper Intensity

    Bench
    45x10
    135x5
    185x5
    225x3
    245x1
    255x2, 260x2, 265x2
    All work sets felt great, going to bump it 5lbs next week

    Push Press: All press and pp start from the ground unless I post otherwise.
    135x2
    155x2
    170x2, 175x2, 180x2
    Work sets were easy. It's been a long time since I have done PP so I started with a conservative weight.

    Met Con work:
    25lbs weighted pullupsx5 supersetted with
    25lbs weighted dipsx10.
    3 rounds with 1 min rest between each.

    I'm not going to be timing met cons as they are not my main focus. I make them up on the fly based on whats available at the gym and what kind of mood I am in. They are really just used to get me a good, fast sweat.

    Tomorrow is Lower intensity.

  9. #9
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    Nov 2011
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    Lower intensity

    Squat
    45x10
    135x5
    185x5
    225x5
    275x3
    305x3, 310x3, 315x2--Mentally failed on the last rep. I could've had it

    DL
    135x5
    225x3
    315x3
    365x1
    405x1,1,F Last set got to right below my knees. DL has kind of been stuck for a while. Not sure what to do with it. Maybe ignore it for a while like RobIs recommended in my old log. Maybe do rack pulls for a couple of weeks??

    Overall just an average workout. I went in totally fasted because the day got away from me and I had to squeeze it in. In general, I haven't been getting the calories in like I need to. Next week will be better.

    Sunday is Upper volume!

  10. #10
    Join Date
    Apr 2011
    Location
    Brooklyn, NY
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    starting strength coach development program
    Ascending triples on Intensity? Cool....

    Too bad about the DL. How many weeks did you rack pull? My coach will have people rack pull for 7 weeks straight without attempting a single normal DL...

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