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Thread: Movin' On Up

  1. #1
    Join Date
    Aug 2010
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    Brooklyn, NY
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    Default Movin' On Up

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    After a few threads in Intermediate, and my recent return to competing, I think it's time to move up to the Competitive Lifter Logs.

    Stats:
    Female, 5'1", 37, BW ~136

    Meet results from 4/25/15 @ BW 61kg (USAPL)
    Squat: 107.5kg
    Bench: 60kg
    DL: 130kg

    Gym PRs: Squat 240; Bench 135; DL same as meet

    Current Goal: Compete at USAPL NJ meet on 8/1/15 in 57kg with PRs in all lifts (duh).

  2. #2
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    5/4

    GPP week; Day 1

    Comp Squat: 6 @ 7,8,9 RPE; 2 back off sets
    Comp Bench: 6 @ 7,8,9; 2 back off sets
    Supp Bench (Press): 6 @ 7,8,9, 2 back off sets

    Squat
    175x6 (7)
    185x6 (8)
    190x6 (8.5 or 9)
    175x6x2 (8,8)

    Was feeling a bit slow to warm-up.

    Pause Bench
    105x6 (7)
    110x6 (8/8.5)
    113x6 (9)
    107x6x2 (9,9)

    Press
    65x6 (7)
    68x6 (8)
    71x6 (9)
    65x6 (9)
    60x6 (8)
    Last edited by Margie; 05-04-2015 at 12:15 PM.

  3. #3
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    5/6

    GPP, Day 2

    Comp DL: 6@7,8,9; 2 back off sets
    Supp Bench, Close Grip: 9@7,8,9; 1 back off
    Supp DL, barbell row: 9@7,8,9; 1 back off

    DL:
    220x6 (7)
    230x6 (8)
    235x6 (9)
    215x6x2 (8.5, 8.5)

    CG Bench
    93x9 (7.5)
    97x9 (8.5)
    100x9 (9)
    90x9 (9)

    Barbell row:
    95x9
    105x9
    110x9
    100x9

    Woof. A lot of reps, but a very productive session.

  4. #4
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    5/7

    GPP, Day 3

    Supp Squat, Pin Sq: 6 @7,8,9; 2 back offs
    Supp Bench, Touch n Go: 6@7,8,9; 2 back offs
    Supp Bench, Press: 9@7,8,9; 1 back off

    Pin Squat
    155x6 (7.5)
    160x6 (8.5)
    150x6x2 (8,8.5)

    First time doing Pin Squats so I was feeling things out. Plus my low back is pretty fatigued from DL yesterday. In general, I think I have a hard time pushing to 9RPE for multi-rep squat sets. This is probably where a training buddy would come in handy.

    TNG Bench
    105x6 (7)
    110x6 (8)
    113x6 (9)
    105x6x2 (8.5,8)

    Press
    55x9 (under 7)
    60x9 (8)
    63x9 (9.5)
    58x9 (9)

    My shoulders are smoked!
    Last edited by Margie; 05-07-2015 at 12:21 PM.

  5. #5
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    5/8
    Conditioning Day
    9 min, AMRAP chins
    9min, AMRAP abs: rounds of Paloff press, 12 each side and plank variations
    8 intervals of prowler :20/1:40

    5/9
    GPP Day 4
    Supp DL (Sumo): 6 @ 7,8,9; 2 back offs
    Supp Bench (Pin Press, chest level): 6 @ 7,8,9; 2 back offs
    Supp Squat (Bulgarian split squats): 9 @7,8,9; 1 back off

    Sumo
    175x6 (7)
    180x6 (7.5)
    185x6 (7.5/8)
    175x6 (7.5)

    I have very little experience with Sumo so I have no idea what my capacity is, but I do know that I will be sore as hell. Kept it conservative for that reason.

    Pin Press
    95x6 (7)
    105x6 (8.5)
    103x3, failed 4th rep
    97x6x2 (8,8)

    My shoulders are just beat up. Did not have much to give here today.

    Bulgarian
    Messed around with a whole bunch of boxes and weighted implements to find the most comfortable way to do these. Lots of half sets to figure that out.

    55x9 (7)
    60x9 (8ish)
    65x9 (9ish)
    one seat @ BW

    Again, more experimental than following the RPE plan, but I got good and sweaty so there was still a significant stimulus.

  6. #6
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    5/10 Conditioning
    9min AMRAP face pulls, blue band
    9 min AMRAP Palloff presses (blue band) and planks
    8 prowler intervals

    5/11

    Developmental Wk 1, Day 1

    Comp squat: 5@ 7,8,9; 2 back offs
    Comp bench: ditto
    Supp bench (Press): 4 @7,8,9; 2 back offs

    Squat
    190x5 (7.5)
    195x5 (8.5)
    200x5 (9.5)
    175x5x2 (8,8)

    Bench
    110x5 (8.5)
    113x3 (10, re-racked after 3rd. No way I was going to press more)
    skipped back offs

    Press
    70x4 (7.5)
    73x4 (8)
    76x4 (8.5)
    78x4 (9)
    65x4x2 (8,8)

    Well this was not a heroic day. I am trying to rearrange my schedule so that my rest day falls on a Sunday which means I am basically going to end up training two weeks straights. My shoulders and pecs are totally fatigued. Just gotta get it done and make it better next week.

  7. #7
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    Rearranged my training a bit so I could take yesterday off which was an excellent idea. Felt a million times better today. Probably also helps that the oppressive humidity and heat broke last night as well. My gym is a sweltering pit.

    5/13
    Developmental wk 1, day 2
    Comp DL: 5 @7,8,9; 2 back offs
    Supp Bench (Close grip): 8 @7,8,9, 1 back off
    Supp DL (barbell row): 8@7,8,9, 1 back off

    DL:
    225x5 (7)
    235x5 (8)
    245x5 (9)
    230x5x2 (9,9)

    CG Bench
    95x8 (7.5)
    98x8 (8)
    102x8 (8.5)
    97x8 (8)

    Rows
    105x8 (7)
    110x8 (8)
    115x8 (9)
    105x8 (9)

    8 rounds of prowler intervals. (I am splitting one GPP day up into two parts and adding them to the end of my high day training sessions so that I can take extra rest.)
    Last edited by Margie; 05-13-2015 at 01:06 PM.

  8. #8
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    Hey Margie from TBBM facebook group, posting here so i can follow

  9. #9
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    5/15

    Developmental wk 1, day 3

    Supp Squat, Pin Squat (below parallel): 4 @7,8,9; 2 back offs
    Supp Bench, touch n go: 4 @ 7,8,9; 2 back offs
    Supp Bench, Press: 8 @ 7,8,9; 1 back off

    Pin Squats
    160x4 (7)
    167x4 (8)
    173x4 (8.5)
    164x4x2 (8.5,9)

    TNG bench
    110x4 (7)
    115x4 (8)
    120x4 (8.5/9)
    123x3 (10, failed 4th rep)
    115x4x2 (9,9)

    Press
    60x8 (7)
    65x8 (9)
    60x8x2 (8,8)

  10. #10
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    Default

    starting strength coach development program
    5/15

    Conditioning: 9min chins; 9 min palloff presses and planks; 8 prowler intervals

    5/16
    Developmental week 1, day 4

    Supp DL, Sumo: 4 @7,8,9; 2 back offs
    Supp Bench, pin press chest level: 4@7,8,9; 2 back offs
    Supp Squat, bulgarian: 8@7,8,9; 1 back off

    Sumo
    200x4 (7.5)
    210x4 (8.5)
    200x4x2 (8,8)

    Pin Press
    105x4 (7)
    110x4 (7.5/8)
    115x4 (8.5)
    118x3 (10, failed 4th rep. Bad position)
    108x4x2 (8,8.5)

    Bulgarian
    65x8 (under 7)
    75x8 (8)
    85x8 (9)
    70x8 (8)

    Will hit my 9 min AMRAP upper body and abzzz later today.

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