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Thread: Consitency

  1. #1
    Join Date
    Nov 2011
    Posts
    393

    Default Consitency

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Ok this def falls under unjustified category for these logs but I'm running TM so I will like some imput from you guys.

    Best Current lifts
    BW: 198.8, Height 5'11
    Squat: 345x2 in May, since then digressed
    Deadlift: 415x1 recently
    Bench: 237.5x7 recently
    Press: 162.5x3 last week

    Running TM, currently dropping back Volume and ID for squats.

    Tomorrow is Light day so I'll log more then.

  2. #2
    Join Date
    Nov 2011
    Posts
    393

    Default

    Light day - Thursday

    Press
    135x5
    135x5
    135x5

    Chins
    65lbs+BWx6
    45lbs+BWx7
    BWx12

    Dumbell Rows
    105lbsx4x2
    90lbsx9

    Hill Sprints x 10

    Intensity Day - Saturday

    Deadlift
    385x5

    Bench
    225x2
    240x6 - PR

    Yates Rows
    195x8x2
    195x9

    Close Grip Bench
    185lbsx8 - PR
    175lbsx10

    Curls
    105lbsx7

    Sunday 10/14
    BW - 199.6

  3. #3
    Join Date
    Nov 2011
    Posts
    393

    Default

    10/17

    High Bar Squats
    225x2
    250x5
    270x5
    280x3
    265x5

    My first time ever doing high bar squats. I liked them, felt it in my quads. The bar placement was a little uncomfortable and on the heavy set (280) the bar started sliding doing my back as the set went on.

    Bench - Volume
    220x5x5

    Yates Rows
    225x6
    210x8
    195x10

    RDL
    135x7
    135x10
    135x9

    My grip was done after doing Yates and RDLs back to back. Major DOMS in legs today, doesnt help that I caught a cold too. Pretty beat up today.

  4. #4
    Join Date
    Nov 2011
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    393

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    Light day - 10/18

    Chin ups
    BWx50 in sets of 6

    Sprints
    10

    Neck Yockage
    40lbsx50x4

    Still sick, not as bad a yesterday though. Saved the trip to the gym did a little home working out.

  5. #5
    Join Date
    Nov 2011
    Posts
    393

    Default

    10/20

    heavy day

    High bar Squats
    230x5
    245x5
    245x10

    I should have stuck with 230 and did 3x5 but fuck it I felt good today

    Bench
    225x2
    242.5x6 - PR

    Deadlift
    345x2
    390x3
    390x1

    I wanted 4, I hit three on a reset last time but my back wasn't as tight during the pull as it was today.

    Close Grip Bench
    195x8 - PR
    175x11 - PR

    Curls
    110x5
    100x8
    85x2

  6. #6
    Join Date
    Nov 2011
    Posts
    393

    Default

    Volume 10/23

    H-Squats
    250x5
    250x5
    250x10

    Bench
    220x5
    220x5
    220x5
    220x5
    220x5

    Yate Rows
    230x3
    215x7
    195x12 - PR

    Romanian Deadlifts
    135x10x3

    Good work out.

    Waiting two more weeks until I get protein order and multivitamins before I do a quick PSMF. I weighed in 198.4 today but I didn't eat a thing yesterday so I'm probably still around the 199 range. Probably going to be right at 200 when I start it.

  7. #7
    Join Date
    Nov 2011
    Posts
    393

    Default

    Thursday 10/25

    Easy day
    High bar Squats
    135x5
    185x5
    225x3

    Press
    135x5
    135x5
    135x5

    Dumbell Rows
    100lbsx10x3

    Chins
    BWx8x2

    No sprints today, the soccer field was taken up by some high school. Going for a long walk instead.

  8. #8
    Join Date
    Nov 2011
    Posts
    393

    Default

    Saturday's work out

    High bar Squat
    255x5
    255x5
    255x5

    Bench
    245x5 - PR

    Deadlift
    345x2
    395x1 - Couldn't get it off of the floor

    Dumbell Bench
    100'sx4

    That was a shitty work out all around, didnt have headphones and was still tired.

    Tuesday 10/30

    Weighed in 199.8

    High Bar Squat
    260x5
    260x5
    260x9 or 10 - I lost count

    Press
    135x5
    140x5
    145x5
    150x5

    I don't do press every other week any more because I want to get my bench up a lot more right now. But when I do I usually ramp up one day and have an all out set and back off set the next day, with a bench in between.

    Romanian Dead
    135x8
    135x10

    I think these are the reason for my deadlift to suck on Saturday so I cut down the volume.

    Chins
    BW - 40 total, broken up

    The next couple of weeks after Saturday I'm going to do PSMF, so my work outs are going to be heavy and short. I'm hoping not to lose a lot of strength and get down under 190 real quick. After which I feel like I need to get a more stable routine figured out because right now I'm doing main lifts and a bunch of exercises smashed after wards that might not work.

    I think its going to look like a three day split. Squatting 3x5 one day and 2x5 and 1xAMRAP the other day. Deadlift in between for higher reps than 5. Bench twice a week on same days as squat. One bench day a heavy 3x5 some where in the 90% of what my 5RM is, the other day AMRAP with a heavy weight, looking for 4-6 reps. Also the heavy day will have close grip bench as assistance because that has seem to help me a lot recently. The deadlift day will be a light press with weighted chins for one set of 4-6 reps, one set of 8-10 reps and last set just BW.

    Add curls and dumbell rows to bench days and I think I have it.

  9. #9
    Join Date
    Nov 2011
    Posts
    393

    Default

    Thursday 11/1 Light Day

    Squat
    135x5
    185x5

    Bench
    205x5
    205x5
    205x5

    Dumbell Row
    105x8
    105x8
    105x9

    Curls
    105x7
    95x8

    Got my training partner back so thats good

  10. #10
    Join Date
    Nov 2011
    Posts
    393

    Default

    starting strength coach development program
    Today started PSMF, weighing in at an even 200.

    Yesterday
    Highbar Squat
    270x5
    270x5
    270x3

    Press
    160x1
    165x1,1,1,2
    170x1

    I wanted to press 160 for 5 but for the first set I realized I but a 5lb plate on one side and 2.5lb plate on the other. So instead of dropping down I wanted to press 165 for singles a couple of times because that was my previous PR single. So I did but as I kept pressing it, it got easier and easier so for the fourth set I did a double. Feeling great I tried 170 and got it for a new PR. Which further proves my theory that a bigger bench will get you a stronger press.

    Deadlift
    345x2
    380x2

    I just gave up here. I started feeling a little sick by the time I was deadlifting and wouldn't you know it today I have a sore throat. Either way my deadlift is regressing which isn't good. I don't know what I should do with this.

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