91BlckGT "Midlife Crisis" Training Log 91BlckGT "Midlife Crisis" Training Log - Page 20

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Thread: 91BlckGT "Midlife Crisis" Training Log

  1. #191
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Quote Originally Posted by Rherington View Post
    Why did you split it that way? I prefer one lower and one upper per day. Squat/bench, deadlift/press. This way I get fresh start to each lift and I can move more weight because I have not taxed those muscles. But I am old.
    Well, it was an experiment. Wouldn't know if I liked it until I tried it. I didn't like it, and probably won't be doing that again. I'm taking a week off as I'm traveling, and when i get back I'm planning on starting 5/3/1. The LRB program is based on it, and the 4 day split with one big lift a day & assistance moves really seems to fit my recovery (I'm old too). I just have been doing some LP to get some of my lifts back to my pre-cutting level. 5/3/1 is slow (5lb a month) compared to the 5lb a session in LP or 5lb a week in TM, and I needed to get back to a certain level before I switched to the monthly view.

  2. #192
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    Default Squat / Bench / Deadlift

    Squat 45x10, 90x5, 130x3, 175x2, 215x5x2, 220x5
    Bench 45x10, 80x5, 115x3, 145x2, 180x5x2
    Deadlift 125x5*, 165x3*, 200x3*, 225x2*, 250x3*, 250x3x2, 125x10x2**
    Rope Pull 30x15, 50x12
    BarbellCurl 81x10
    hammer Curl 23x15

    *Overhand grip
    **Planning on switching to 5/3/1 after milking a few more weeks out of LP. Started out trying a mix of LRB and Boring but Big on DL.

  3. #193
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    Sep 2012
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    Have you read his new book? I read it the other day. It has a whole lot more templates. I am going to run the first set last with rest pause for upper body. I just need to adjust my mindset about going slower. Maybe I won't need as much time in the hottub.

  4. #194
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    Ohio
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    Quote Originally Posted by Rherington View Post
    Have you read his new book? I read it the other day. It has a whole lot more templates. I am going to run the first set last with rest pause for upper body. I just need to adjust my mindset about going slower. Maybe I won't need as much time in the hottub.
    Cool, I saw on his facebook page a new book was coming out, haven't picked it up yet though. I'm probably going to try mixing Boring but Big w/ "Periodization Bible". the PB is almost exactly like LRB and I really liked the variety of movements (since I'm weak in everything pretty much everything needs assistance).

    In other news I'm still sore as hell from Saturday. A week layoff from travelling (not to mention jet lag from Seattle) and poor diet did not converge well. I felt super strong under the bar Sat and probably did more than I should. I'm going to do LP with 2 days rest for a week or two before I commit to 5/3/1.

    Next session (Tuesday) should be Squat / Press / Clean / Chins + optional tris/biceps. I'm still trying to add size to my arms and that is conflicting with the goals of the program. It's a hard balance, since I don't need size in my triceps, but they are relatively weak enough to be hampering me on the limits of my press (I should be able to put 150 overhead if not for the tricep lockout). Biceps are pure vanity, but they seem puny and it's the bodypart my wife notices. "tris for the guys, curls for the girls" is surprisingly true.

  5. #195
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    Sep 2012
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    LOL. My wife is a shoulder girl. Which I need more of. As well as bicep and tricep. Got big legs, big torso and tiny arms!!! The first set last is basically a milder version of BBB (from my understanding) Rather than doing 5x10 after the 5/3/1 I am doing 3x10 for upper body. We will see if I do 3x8 or 10 for squats and deads. We are pushing about the same weight it looks like. I got you a little but not a whole lot.

  6. #196
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    Jul 2012
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    Ohio
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    Default Squat / Press / Clean / Chins / Arms

    Squat 45x5x2, 85x5, 135x2, 185x2, 225x5x3*
    Press 45x5x2, 65x5 80x3, 100x2, 115x5x3
    Dead Hang Fat Grip BW Chinups 10, 10, 10**
    Clean 45x3x2, 60x3, 75x3, 90x2, 105x3***
    Triceps, 30x5, 50x5, 55x15

    *Squats felt strong, especially the last set. Had some lingering soreness in the aductors. Think 3 rest days between squats might be better. Next week I'll switch to light squat / heavy squat days.

    **Been a while since I've done high rep chin ups, i've been favoring pull ups. This blasted both my lats and my forearms.

    ***These sucked after chin ups. Only did one work set.

  7. #197
    Join Date
    Jul 2012
    Location
    Ohio
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    Default 1RM test + Bench day + 5/3/1 Bench

    Weight: 155.0
    Bench Testing 45x5, 95x1, 135x2, 185x1, 205x1, 215x1 (New PR at this BW)
    Press Testing 45x5, 95x1, 125x1, 140x1 (FUCK YEAH), 145x0 (darn).

    Not bad at all. Cut 23lb, and Matched my all-time PR on bench, and validated the PR on press. Video Evidence:


    And without further ado, now starts 5/3/1.
    Bench 80x5, 100x5, 120x3, 130x5, 150x5, 165x12*
    Bench Dips 20, 20**
    Dumbell Row 25x12, 45x10, 75x10***
    Barbell Curls 35x12, 55x12x2

    *That predicts a 230 max. I probably should have tried for more, but then I've had quite enough benching for one day.
    **I need to buy the Rogue Matador. These were done suspended between the bench and safety pin. I don't think they are as intense as a true dip.
    ***Grip gave out.
    Last edited by 91blckgt; 07-04-2013 at 02:29 PM.

  8. #198
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    Sep 2012
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    Are you going to cap your 5/3/1+ set? I capped mine at 10. I have been debating it. Wendler said he capped his at 10. But he is a helluva lot stronger than me!

  9. #199
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    Jul 2012
    Location
    Ohio
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    Default 5/3/1 Cycle 1 Week 1 Press

    Press 45x5x2, 60x5, 70x3, 75x5, 85x5,100x10*
    *still fatigued from 1RM day, should have gotten 12 reps.
    LTE 35x10, 65x10x2
    Dips BWx5, BWx10 (second set after chins)
    Fat Bar Weighted Chinups +5lbx10, +5lbx8**
    **Grip gave out

  10. #200
    Join Date
    Jul 2012
    Location
    Ohio
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    Default 5/3/1 Cycle 1 Week 1 Deadlift

    starting strength coach development program
    Mowed the lawn for a warmup.

    Deadlift 110x5, 140x5, 165x3, 180x5, 210x5, 235x13*
    *Grip gave out or I might have got a 14th rep.
    Good Mornings 35lbx20x2*
    *Haven't done these before, figured I'd start super light.
    Shrugs 125x20x2
    Light Barbell Curls 45lbx25, 45x20

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