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Thread: Strength Reboot

  1. #1
    Join Date
    Apr 2016
    Posts
    10

    Default Strength Reboot

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    Hi all,

    Been more of a lurker than a poster on here so decided to get a training log up on here as my new 'home'

    Age - 37
    Weight - 95kg
    Height - 5ft 9inch

    Same story as the rest of the world, returning to strength training after a 5 month break. My previous PRs (at a slightly lower bodyweight back in 2016)

    Squat - 170kg
    Deadlift - 200kg
    Bench - 137.5kg
    Press - 70kg (i think)

    Last summer whilst running a Strength (5/3/1) and Bodyweight (MU,OHP) hybrid programme including heavy kettlebell swings (32kg) i suffered a bulging disc which rendered me immobile for a couple of days.

    I have been taking things slowly since then with a focus on improving my core stability/strength whilst running a basic strength routine. However since lockdown i have been experimenting with more burpees and light KB swings amongst other things and can confirm that the explosive hip snap i was using to get the MU, along with the same for the KB swing (and the burpee - probably to a lesser extent) is what my lower back doesn't like.

    I have been employing a basic daily core routine since June 2020 consisting of ; Plank/Deadbugs/Side Plank/Supermans/Hip thrust which seems to be doing the trick, the lower back pain i was experiencing a few months ago seems to have gone.

    My plan is to run a basic linear progression (from 'Starting Strength') to get my baseline strength back up

  2. #2
    Join Date
    Apr 2016
    Posts
    10

    Default

    Sunday 26/7/20 Week 1
    First session back. All weights in KG

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 10
    30 x 8
    40 x 6
    60 x 5 x 3

    BENCH
    Bar x 50
    30 x 20
    40 x 20
    60 x 5 x 3

    DEADLIFT
    60 x 5

    CHINS
    6,5,5

    Tuesday 28/7/20 Week 1

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    30 x 5
    40 x 10
    65 x 5 x 3

    OHP
    Bar x 10
    30 x 6
    40 x 5 x 3

    POWER CLEAN
    30 x 3 x 5

    Thursday 30/7/20 Week 1

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    40 x 10
    70 x 5 x 3

    BENCH
    Bar x 50
    40 x 10
    70 x 5 x 3

    DEADLIFT
    60 x 3
    70 x 5

    CHINS
    6,5,4,3

    DB CURLS
    14 x 8
    20 x 6
    16 x 6 x 2

    DB TRI EXTENSION
    20 x 10 x 2
    22 x 10 x 2

  3. #3
    Join Date
    Apr 2016
    Posts
    10

    Default

    Sunday 2/8/20 Week 2

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    40 x 5
    75 x 5 x 3

    OHP
    Bar x 15
    30 x 8
    45 x 5 x 3

    POWER CLEAN
    35 x 3 x 5

    CHINS
    6,4,5

    Tuesday 4/8/20 Week 2

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    60 x 8
    80 x 5 x 3

    BENCH
    Bar x 50
    40 x 15
    75 x 5 x 3

    DEADLIFT
    60 x 5
    80 x 5

    Friday 7/8/20 Week 2

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    60 x 8
    85 x 5 x 3

    OHP
    Bar x 10
    30 x 10
    47.5 x 5 x 3

    POWER CLEAN
    37.5 x 3 x 5

    CHINS
    5,5,5

  4. #4
    Join Date
    Apr 2016
    Posts
    10

    Default

    Sunday 9/8/20 Week 3

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    60 x 5
    90 x 5 x 3

    BENCH
    Bar x 50
    40 x 20
    77.5 x 5 x 3

    DEADLIFT
    60 x 5
    85 x 5

    Tuesday 11/8/20 Week 3

    WARMUP
    xTrainer 3 minutes

    SQUAT
    Bar x 15
    60 x 7
    92.5 x 5 x 3

    OHP
    Bar x 10
    30 x 10
    50 x 5 x 3

    POWER CLEAN
    40 x 3 x 5

    DB CURLS
    18 x 8 standing
    18 x 5 x 2 seated

    Supersetted with DB EXTENSIONS
    18 x 10 x 3

    STAIRMASTER
    10 minutes
    Level 10-12

    Friday 14/8/20 Week 3
    MISSED
    Last edited by bruja; 09-03-2020 at 01:00 PM.

  5. #5
    Join Date
    Apr 2016
    Posts
    10

    Default

    Sunday 16/8/20 Week 4

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    60 x 5
    70 x 5
    95 x 5 x 3

    BENCH
    Bar x 50
    60 x 8
    80 x 5 x 3

    DEADLIFT
    60 x 5
    90 x 5

    TREADMILL WALK
    13 minutes @ 5kmh

    Tuesday 18/8/20 Week 4

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    60 x 8
    100 x 5 x 3

    OHP
    Bar x 10
    40 x 5
    52.5 x 5 x 3

    POWER CLEAN
    40 x 3 x 5

    TREADMILL WALK
    8 minutes @ 5kmh

    Friday 21/8/20 Week 4

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    40 x 8
    60 x 5
    90 x 5 x 3 DELOAD!

    BENCH
    Bar x 20
    60 x 10
    82.5 x 5 x 3

    DEADLIFT
    60 x 5
    92.5 x 5

    CABLE PALLOF TWISTS
    16 x 10 x 3

  6. #6
    Join Date
    Apr 2016
    Posts
    10

    Default

    Sunday 23/8/20 Week 5

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    60 x 8
    80 x 5
    92.5 x 5 x 3

    OHP
    Bar x 10
    40 x 5
    55 x 5 x 3
    --extra
    55 x 5 x 1
    55 x 3 x 1

    DEADLIFT
    These will now replace Power Clean due to lower back niggle
    60 x 8
    95 x 5

    Tuesday 25/8/20 Week 5

    WARMUP
    Rower x 500m

    PULLUP
    Waiting for platform
    5,5,5

    SQUAT
    Bar x 10
    60 x 8
    80 x 5
    95 x 5 x 3

    BENCH
    Bar x 30
    60 x 10
    70 x 5
    85 x 5 x 3

    DEADLIFT
    60 x 8
    100 x 5

    TREADMILL WALK
    15 minutes @ 5.5kmh

    Friday 28/8/20 Week 5

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    60 x 8
    80 x 5
    97.5 x 5 x 3

    OHP
    Bar x 10
    40 x 6
    57.5 x 5,4,3

    DEADLIFT
    60 x 5
    102.5 x 5

  7. #7
    Join Date
    Apr 2016
    Posts
    10

    Default

    Sunday 30/8/20 Week 6
    Tuesday 1/9/20 Week 6
    Missed 2 sessions due to walking the Yorkshire 3 peaks over the weekend 29-30th August, 26 miles carrying 15kg. Sore legs and blisters ahoy!

    Friday 4/9/20 Week 6

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 10
    60 x 5
    80 x 5
    100 x 5 x 3

    BENCH
    Bar x 30
    60 x 10
    70 x 5
    87.5 x 5 x 3

    DEADLIFT
    60 x 5
    105 x 5

  8. #8
    Join Date
    Apr 2016
    Posts
    10

    Default

    starting strength coach development program
    Sunday 6/9/20 Week 7

    WARMUP
    Rower x 500m

    SQUAT
    Bar x 15
    60 x 8
    80 x 5
    102.5 x 5 x 3

    OHP
    Bar x 15
    40 x 5
    57.5 x 5 x 3

    DEADLIFT
    60 x 8
    110 x 5

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