Pacho's Training Log Pacho's Training Log - Page 20

starting strength gym
Page 20 of 20 FirstFirst ... 10181920
Results 191 to 195 of 195

Thread: Pacho's Training Log

  1. #191
    Join Date
    Oct 2020
    Posts
    193

    Default

    • starting strength seminar december 2021
    • starting strength seminar february 2022
    • starting strength seminar april 2022
    15/09/21

    Deadlift: 1x1-4 @ 180 kg ✅
    Face pulls : 3x20 @ orange band ✅

    Deadlift comments: 2 reps
    Face pulls comments : Went well.

  2. #192
    Join Date
    Oct 2020
    Posts
    193

    Default

    Week 1 - Hypertrophy (w/ Moderate Difficulty)

    Lift Wt. RPE Sets Reps

    sábado, septiembre 18, 2021
    Squat 127.5 - 4 6
    Bench 62.5 - 3 3
    Close Grip Bench RPE9 3 8
    Deadlift 150 - 2 6



    domingo, septiembre 19, 2021
    Bench 62.5 - 3 3
    Incline Bench RPE9 3 6
    Landmine V-bar Row RPE8 4 6-10
    Kneeling Single Arm Landmine Press RPE8 4 8-12
    Weighted Chin-up RPE8 4 8-12



    martes, septiembre 21, 2021
    Bench 62.5 - 3 3
    Close Grip Bench RPE9 3 6
    Landmine V-bar Row RPE8 4 6-10
    Kneeling Single Arm Landmine Press RPE8 4 8-12
    Weighted Chin-up RPE8 4 8-12



    miércoles, septiembre 22, 2021
    Squat 112.5 - 4 8
    Bench 62.5 - 3 3
    Incline Bench RPE9 3 3
    Deadlift 132.5 - 2 8



    jueves, septiembre 23, 2021
    Bench 62.5 - 3 3
    Close Grip Bench RPE9 3 3
    Landmine V-bar Row RPE8 4 6-10
    Kneeling Single Arm Landmine Press RPE8 4 8-12
    Weighted Chin-up RPE8 4 8-12

  3. #193
    Join Date
    Oct 2020
    Posts
    193

    Default

    Week 2 - Hypertrophy (w/ Higher Difficulty)

    Lift Wt. RPE Sets Reps

    sábado, septiembre 25, 2021
    Squat 127.5 - 1 MR10
    130 - 5 3
    Bench 80 - 3 1
    67.5 - 3 3
    Pause Deadlift RPE9 3 8

    domingo, septiembre 26, 2021
    Bench 67.5 - 3 3
    Low pin press RPE9 3 6
    Landmine V-bar Row RPE8 3 8-10
    Kneeling Single Arm Landmine Press RPE8 3 6-10
    Weighted Chin-up RPE8 3 6-10

    martes, septiembre 28, 2021
    Bench 67.5 - 3 3
    High pin press RPE9 3 6
    Landmine V-bar Row RPE8 3 8-10
    Kneeling Single Arm Landmine Press RPE8 3 6-10
    Weighted Chin-up RPE8 3 6-10

    miércoles, septiembre 29, 2021
    Squat 130 - 1 MR10
    125 - 5-10 3
    Bench 67.5 - 3 3
    Low pin press RPE9 3 3
    Pause Deadlift RPE9 3 8

    viernes, octubre 1, 2021
    Bench 67.5 - 3 3
    High pin press RPE9 3 3
    Landmine V-bar Row RPE8 3 8-10
    Kneeling Single Arm Landmine Press RPE8 3 6-10
    Weighted Chin-up RPE8 3 6-10

  4. #194
    Join Date
    Oct 2020
    Posts
    193

    Default

    Week 3 - Linear Max OT Phase

    Lift Wt. RPE Sets Reps

    lunes, octubre 4, 2021
    Squat 135 - 3 4-6
    Bench 80 - 3 1
    67.5-72.5 - 3 3
    Deadlift 165 - 3 3-6

    martes, octubre 5, 2021
    Bench 67.5-72.5 - 3 3
    Close Grip Bench RPE9 3 12
    Dumbbell Row RPE8 3 6
    Seated DB OHP RPE8 3 6
    Weighted Pull-up (overhand grip) RPE8 3 6

    miércoles, octubre 6, 2021
    Bench 67.5-72.5 - 3 3
    Incline Bench RPE9 3 12
    Dumbbell Row RPE8 3 6
    Seated DB OHP RPE8 3 6
    Weighted Pull-up (overhand grip) RPE8 3 6

    viernes, octubre 8, 2021
    Squat 137.5 - 1 4-6
    Bench 67.5-72.5 - 3 3
    Close Grip Bench RPE9 3 10
    Pause Deadlift RPE9 1 8

    sábado, octubre 9, 2021
    Bench 67.5-72.5 - 3 3
    Incline Bench RPE9 3 10
    Dumbbell Row RPE8 3 6
    Seated DB OHP RPE8 3 6
    Weighted Pull-up (overhand grip) RPE8 3 6
    Last edited by Pacho; 10-11-2021 at 06:47 PM.

  5. #195
    Join Date
    Oct 2020
    Posts
    193

    Default

    starting strength coach development program
    Week 4 - Heavy Weight Acclimation

    Lift Wt. RPE Sets Reps

    lunes, octubre 11, 2021
    Squat 137.5 - 1 3
    140 - 1 3
    142.5 - 1 3
    Pause Deadlift RPE9 3 6

    martes, octubre 12, 2021
    Bench 75-77.5 - 10 3
    Close Grip Bench RPE10 PR Peak Set 15-20
    Dumbbell Row RPE8 4 6-10
    Seated DB OHP RPE8 4 8-12
    Weighted Pull-up (overhand grip) RPE8 4 8-12

    jueves, octubre 14, 2021
    Squat 142.5 - 1 3
    147.5 - 1 1-2
    Deadlift 167.5 - 1 3
    172.5 - 1 1-2

    viernes, octubre 15, 2021
    Bench 77.5-85 - 5-10 3
    Incline Bench RPE10 PR Peak Set 15-20
    Dumbbell Row RPE8 4 6-10
    Seated DB OHP RPE8 4 8-12
    Weighted Pull-up (overhand grip) RPE8 4 8-12

Page 20 of 20 FirstFirst ... 10181920

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •