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Thread: Soleyn's Training Log

  1. #1
    Join Date
    Aug 2012
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    Albuquerque, NM
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    Default Soleyn's Training Log

    • starting strength seminar april 2024
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    Getting right to it. Here are some stats as of today:
    Age: 30
    Weight: 265 (started at 240 5 months ago, which represented a ~30# gain following an injury in Jan 2012. @ 265 my bf% is lower than it was at 240)
    BF%: 26.0 (measured electronically. Prob not accurate but will track change over time)

    PR's:
    Squat: 395x5; 415x1
    Press: 182.5x5
    Bench: 235x5; 265x1
    Deadlift: 440x5; 500x1
    Power clean: 210x3

    The plan
    Going to use the Texas Method template. The main caveat is that I will be eating to loose weight for the next 4-6 weeks. I would like to show my trainees that applying one's efforts to get strong before losing weight really is better than the other way around, which is what everyone wants to do.

    To handle the weight loss, my plan is to deload about 20% on the volume days while keeping the high volume of five sets across for as long as possible. I am sure at some point I will have to drop a set or two if this goes on too long. Also for intensity days, I plan to cycle 5RM, 3RM, 2RM, and 1RMs. But, I will cut the 5's and maybe the 3's if necessary until my diet can return to one adequate for recovery. We shall see how it goes.

    All comments are welcome.

  2. #2
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    02/25/2013 (Mon). Weight: 263#
    Beginning with a not quite 80% deload on the squats and a 15# deload on the press. Will try and keep deadliftts linear and weekly (Mondays), though I DL'd twice last week.

    Squat
    335x5x5*
    Easy. Progress will be intentionally slow due to caloric intake (see first post). My hope is that at the end of this weight loss cycle I can resume right from where I was prior (ie 400# for work sets). Also I've had depth problems at heavy weights, so I am using this time to fix form issues.

    press
    167.5x5x5
    Five sets is a lot more than three Make sure rest between sets is sufficient (short on time today).

    deadlift
    445x3
    Cut off to 3 reps due to residual fatigue from maxing out Friday.

  3. #3
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    02/27/2013 (Wed). Weight 262.2 (-.8)

    Active rest day.

    squat
    45x5x3
    135x5
    225x5
    255x5
    275x5x2*
    Keep in mind that your "rock bottom" is just below parallel. Easy. Good reps today.

    Bench
    45x5x2
    95x5
    135x5
    185x5
    205x5x2*

    RDL
    225x8x3

    Pull-ups red band:
    3-3-4

  4. #4
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    03/01/2013 (Fri)
    Intensity day. Generally, I'm cycling 5's, 3's, 2's, and singles with the understanding that eventually I will probably need to cut out the fives until I start eating right again.

    Squat:
    45x5x3
    135x5
    225x3
    315x2
    365x1
    375x3
    385x5*

    Press:
    45x5x2
    95x5
    135x3
    155x1
    165x1
    185x1
    195x1
    200x1*

    New PR of 200#!

    Power Clean:
    Worked up to 165x3x5

    I have been stuck on the PC and stubborn about resetting, so I am doing now what I should have done weeks ago: Deload to 80%.

    Overall, good day. Will be adding in some conditioning on Saturdays, at least for the duration of losing weight. Tomorrow am trying a kettlebell class with R.

  5. #5
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    03/04/2013 (Mon)
    Squat
    45x5x4
    135x5
    225x3
    315x2
    340x5x5*

    Nice and easy (still about 30#'s below 5RM). Working on consistency at heavy weights. Today tried setting my knees earlier in the squat. Seemed to help.

    5th Set: http://youtu.be/qgWbTIgENkY

    Bench
    45x5x2
    95x5
    135x3
    185x2
    205x1
    215x5x5*

    Didn't deadlift today. Overdid it with a 1RM followed by a 3RM two days letter, interspersed with foray into kettle bells. My back was not happy this weekend. Everything's feeling better but wanted to give the DL's a rest.

  6. #6
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    Enjoyed your article, Nicholas. Looking forward to checking out your log.

  7. #7
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    Thank you very much. I can't tell you how many times and how often I reference your "Strength and Barbells" article.

  8. #8
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    02/06/2013 (Wed)

    Active recovery day!

    Squat
    45x5x3
    135x5
    225x5
    255x5
    275x5x2*

    Press
    45x5
    95x5
    115x5
    135x5x3*

    Wondering if I should replace presses with dips on "Bench weeks" like this one . . . or will that defeat the point of a recovery day?

    Good Mornings
    95x8
    115x8
    125x8

    Pullups (red)
    4-4-5

  9. #9
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    03/08/2013 (Fri)

    Squat
    45x5x3
    135x5
    225x3
    315x2
    365x1
    390x5*
    Been working on setting my knees earlier on the descent. Felt much stronger an "in balance". Watch knees sliding forward at the bottom (see last rep below).

    http://youtu.be/u5tyzKU6PIM

    Bench
    45x5x2
    95x5
    135x3
    185x2
    205x1
    225x1
    240x3* (3RM)
    Continuing the slow climb to a decent bench

    power clean
    Worked up to
    175x3x5*
    Still on deload. Working on rack position.

  10. #10
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    starting strength coach development program
    03/11/2013 (Mon)

    squat
    45x5x3
    135x5
    225x3
    315x2
    345x5x5*

    1: http://youtu.be/YRJRBtCmgc0
    2: http://youtu.be/wkfYcSfXLn8
    3: http://youtu.be/1q4_m1emOMY
    4: http://youtu.be/5obf00Lc9WE
    5: http://youtu.be/KcnTPRoC4HQ

    Press
    45x5x2
    95x5
    125x3
    155x2
    165x1
    170x5x5*

    5 sets is a lot harder than three. Keep steady 2.5# progression.

    Last set: http://youtu.be/-NOoI-qRVoU

    DeadLift
    135x5x2
    225x5
    315x3
    365x1
    415x1
    445x3
    445x2
    (Failed again at 445# 5rep attemp)
    Going to back off Deads ~20% and work way back up. Maybe do 2 sets for the first week or so. Next stall on DL, consider implementing HDLs & Rack pulls

    1st attempt: http://youtu.be/3wrsa_apAcY

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