starting strength gym
Page 1 of 9 123 ... LastLast
Results 1 to 10 of 90

Thread: Demps Training Log

  1. #1
    Join Date
    Oct 2010
    Posts
    111

    Default Demps Training Log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    I'll see if I can get back into logging my training online. Just finished up about a 2 month run on Texas Method. I got a bit burnt at the end, so going to go back to 5/3/1 for a bit. I'm hoping to build up some weak points with assitance work, especially for bench.

    I finished up TM with
    Deads 500x2
    Squat 400x5
    Bench 275x1
    Press (162.5x5 just used for light day)

    This is my first week back after a week off.

    6/25
    Bench 170x5 / 195x5 / 225x7
    Tricep-ext / ez-curl 70x8sx3
    Dips 10x4

    barbell complex
    rdl / row/ power clean/ press / squat 65x8sx2
    Hoping to start light and build these up

    6/26
    Sprints 30yardsx13

    6/28
    Press 115x5 / 135x5 / 155x7
    Bench/Chins 180x10 / 5, 180x10 / 5, 175x10 / 5, 155x10 / 5
    Situps 25x3
    Prowler 90lbs x up + back x 4

  2. #2
    Join Date
    Oct 2010
    Posts
    111

    Default

    squats 355x1 / 405x1 / 415x1 / 315x8
    no drive/bounce out of the hole, but weights felt light enough. form was decent for 2 weeks off. 315x8 was easy

    dead 403x1 / 443x2
    still no power/speed on my pull. don't know if i'm still not recovered or if i need to do these not after squats

    db rows 60x17
    this seems like a good place to start, i haven't done this much

    prowler 90lbsx9 (mixed in some up and back) not too bad
    Last edited by demps; 06-30-2012 at 02:00 PM.

  3. #3
    Join Date
    Oct 2010
    Posts
    111

    Default

    7/2

    Bench 185x3 / 210x3 / 235x5
    Dips 15/10/15/10
    Tricep-ext / Ez-Curl 75x8x3
    Barbell Comples RDL/Row/Hang Power Clean/ Press/ Squat
    65x8x3

    Not a bad day for being a little sore/tired.

  4. #4
    Join Date
    Oct 2010
    Posts
    111

    Default

    sprintsx15 felt good trying to add a few each week

  5. #5
    Join Date
    Oct 2010
    Posts
    111

    Default

    7/5

    squats 280x5/ 325x5/ 370x5 / 370x2 / 225x5
    decent drive out of the bottom, now I have to deal with a weird rack where I am racking lower on the left side. Always something when I take a bit of time off from squats. Hopefully work this out when I do assistance squats next.

    power clean 115x3 / 135x2 / 155x1 / 165x1 / 175x1 (continental clean)
    I seem to lose all explosiveness as the weights get heavy.

  6. #6
    Join Date
    Oct 2010
    Posts
    111

    Default

    7/5 PM
    going to have a few days off so hit up a 2.5 mile run. med pace most of the time and hard up hills.

  7. #7
    Join Date
    Oct 2010
    Posts
    111

    Default

    7/9

    Chins 5x2
    Press 130x3 / 145x3 / 165x3 / 165x1 (eh not really feeling these, played around with false grip). I think I need to start doing dedicated press assistance again.
    Situp 25x4
    Bench/Chins (170x10/6)x5

  8. #8
    Join Date
    Oct 2010
    Posts
    111

    Default

    7/9 PM run 2.5 mi tired but got this in

    7/11 sprintsx16 mostly doubles. had some contraints or i would have done more
    a few chins, etc

    weird getting used to 5/3/1 twice a week, but i need to get this conditioning in.

  9. #9
    Join Date
    Feb 2011
    Posts
    711

    Default

    I'm interested to see how the 2 days/week 5/3/1 template works for you. I've found it beneficial to do deadlifts before squats, when squats are not the main exercise of the day...IMO.

  10. #10
    Join Date
    Oct 2010
    Posts
    111

    Default

    starting strength coach development program
    Quote Originally Posted by swilczewski View Post
    I'm interested to see how the 2 days/week 5/3/1 template works for you. I've found it beneficial to do deadlifts before squats, when squats are not the main exercise of the day...IMO.
    Yeah, I'm hoping it works well. Last time I did 5/3/1, I didn't use squats as assistance on deadlift day, so I really only had the single 5/3/1 squat day. My squats need some volume and form practice in addition to the all out 5/3/1 days. I'm thinking something like a ascending 5x5 after deads. Also, last 5/3/1 run, doing deads weekly or close to it burnt me out. I would hit a good 5+ week, an ok 3+, and have nothing left for 1+. So, hopefully with more time in between it will work better.

Page 1 of 9 123 ... LastLast

Posting Permissions

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