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  1. #41
    Join Date
    Aug 2020
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    • starting strength seminar december 2021
    • starting strength seminar february 2022
    • starting strength seminar april 2022
    W13D1

    - Squat: 2x3@150kg, 2x5@137.5kg (330lb, 302lb)
    - Press: 5x5@57.5kg (126lb)
    - Deadlift: 2,1@157.5kg, 2x5@135kg (346lb, 297lb)

    This was the first session in probably three weeks that I have really enjoyed. Work and life stress is lifting a bit and I was able to hit it with intensity. Now's the time to get back on the eating and sleeping and try to make some PRs.

    (NB: my deadlift has been running into a brick wall for weeks and so I have decided to try a slightly higher volume approach to see how it responds)

  2. #42
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    Aug 2020
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    W13D2

    - High Bar Squat: 3x5@112.5kg (247lb)
    - Press: 3x1@65kg, 1x1@67.5kg, 1x1@70kg (143lb, 148lb, 154lb)
    - Bench Press: 1x3@83.5kg (183lb)
    - Close Grip Bench; 2x8@60kg (132lb)
    - Power Clean: 5x1@100kg (220lb)

    Today I had some extra time so I did a little extra - bench has been stalled so I am trying the same edit as the deadlift. However, PRs in Press, Bench and Power Clean today were fun!

  3. #43
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    Aug 2020
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    W13D3

    Not sure if this is really the place to put this but hey...

    From 2010 until COVID began I was a fencer. I peaked in 2017-18 but then spent two years struggling with some nagging injuries fencing at the same club but after all my friends had moved away. Unsurprisingly by my final competition in March of last year I was very burnt out and welcomed COVID as an opportunity to retire. But the last month or so I have been reconnecting with old friends and made a drunken scheme to buy a sword and go train together "just like old times". And yesterday I LOVED it, holding the sword and seeing guys I have trained and competed with since I was 14 felt like a homecoming moment and I woke up today certain that I want to go back.

    I'm not ready to "un-retire" just yet, but I will be going fencing 2x per week for the rest of the summer and trying to get back in shape (for context - in march last year my resting heart rate was 53bpm, now it's 77bpm). This will mean that I likely only have the time to lift twice a week, and will probably move to the general training forum. Today's session below, is just a random one taken of a program my fencing coach produced a few years back... was fun.

    - A) Snatch: 3x3@50kg
    - B) High Bar Squat: 3x5@115kg
    - C1) Press: 3x8@40kg
    - C2) DB 3 Point Row: 3x10@24kg (Each Side)
    - D1) SL RDL: 2x8@25kg (ES)
    - D2) Hanging Knee Raise: 2x8
    - D3) Side Plank: 2x30s

  4. #44
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    Aug 2020
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    113

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    W14D1

    - A) Power Clean: 3x3@85kg
    - B) Squat: 1x1@150kg, 3x5@135kg
    - C1) Bench Press: 3x8@50kg
    - C2) Pull-Up: 3x6
    - D1) Bulgarian Split Squat: 3x6ES@16kg
    - D2) Flutter Kicks: 3x40
    - D3) Russian Twists: 3x20

    This is probably going to be my last post in the novice section for now. Having run LP almost to its end I am the strongest I have ever been, but after a week back fencing I am keen to start dedicating more time to that (for the time being). As such I will be logging training in the General section while I get back in fighting shape, thereafter perhaps to do both. I hope over the summer still to hit 160k Squat, 95k Bench and 175k Deadlift.

  5. #45
    Join Date
    Jun 2018
    Location
    Phoenix-ish
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    1,675

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    The program is supposed to make you stronger so you're better at doing the things you love, so ... going back to fencing is working as intended.

    My gut tells me that strength programming while fencing shouldn't look as different as this does, though?

    Congrats on finishing a novice LP. Already puts you miles ahead of most.

  6. #46
    Join Date
    Aug 2020
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    113

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    Hey Geoff,

    Thanks for the kind words. As for the programming, there are a few things going on here... First, as fencing is a lopsided sport (you only have a sword on one side ) you need som unilateral work to avoid messiness...as I can personally attest to. But beyond that, I am also trying to build back some of my fitness. Having done nothing longer than a thirty second set of squats I'm as far from in shape as I've ever been, and I'm working on that by doing the supersets and longer core stuff (partly to avoid running). I'm also just enjoying a few weeks of unstructured training before my holiday where I won't be able to lift at all...

    I'm going to continue logging here until I go to Sardinia, then when I get back will move to a log in the general training section. I don't expect people to read it particularly, but will use it as an accountability/personal training diary with my thoughts on fencing sessions too as I move into a competition cycle hopefully by late autumn.

  7. #47
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    Aug 2020
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    Catch-Up last 10 days... been a bit rubbish posting.

    Fencing: 4 weeks back now, legs are starting to move fast again. However, I am realising how many things I am just doing appallingly and don't know what to fix first... When I get back from my holiday I will be getting to work with my old coach ASAP.

    Conditioning: 20mins bike every other day at 130-140bpm - will be titrating this up as needed to get my resting heart rate back down to the fifties (it got to high 70s which is partly why I went back to fencing in the first place)

    Gym to follow;

  8. #48
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    Aug 2020
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    2wk Pre-holiday Block D1

    - A) High Bar Squat: 3x5@110kg
    - B1) Bench Press: 3x5@65kg
    - B2) DB Row: 3x10@26kg
    - C) SL RDL: 3x8es@24kg
    - D1) Plank Extension: 2x12
    - D2) Suitcase Carry: 2x20m@24kg

    PHB D2

    - A) Jerk: 3@60kg, 3@65kg, 3@70kg
    - B) RDL: 3x5@100kg
    - C1) Press: 3x5@50kg
    - C2) DB Prone Row: 3x8@20kg
    - D1) SL Squat: 3x8@10kg
    - D2) Palloff Press: 3x10

    PHB D3

    - A) Split Squat: 3x5es@60kg
    - B1) Weighted Chin-Ups: 3x5@10kg
    - B2) Hip Thrust: 3x8@90kg
    - C1) DB Bench: 3x10@24kg
    - C2) Bird Dog Row: 3x8@22kg
    - D1) Hollow Body Hold: 2x20s
    - D2) Side Plank w/ Hip Abduction: 2x10

  9. #49
    Join Date
    Aug 2020
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    113

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    starting strength coach development program
    PHB D1

    - A) High Bar Squat: 3x5@120kg
    - B1) Bench Press: 3x5@70kg
    - B2) DB Row: 3x10@26kg
    - C) SL RDL: 3x8@28kg
    - D1) Plank Extension: 2x15
    - D2) Suitcase Carry: 2x20m@24kg

    As I say, will move to the general training logs after my holiday, but for the meantime here is what my training looks like. Still based arounds squat/presses/pull for fives (albeit a bit light while I adjust to the additional volume of other training) but then with a greater volume of hamstring/lat work and unilateral bodybuilding to manage imbalances (at 18y'o my left thigh was 3" thicker than the right and led to hip and back problems).

    These workouts are taken from an old program I found on my computer and the numbers are up about 50% from when I was training full-time... thank you SSLP

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