Dov tries LP Dov tries LP

starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 17

Thread: Dov tries LP

  1. #1
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,357

    Default Dov tries LP

    • starting strength seminar june 2021
    • starting strength seminar august 2021
    • starting strength seminar october 2021
    So ... Seth is nearly done with me, doing various Army tasks required to leave my station and head to a new assignment. I've picked up a new trainee, though. Another officer.

    Dov is a freshly-minted West Point Graduate just out of the BOLC course and in his first platoon-level assignment. He's in decent shape, and loves to run, but is willing to slack off a bit on the LISS cardio in order to spend some time on LP getting strong.

    Stats:

    Male
    Age 22
    Height 69 inches
    Weight 188 pounds

    Reported personal bests:

    Squat: 245x1
    Bench: 205x1
    Press: 145x1
    Deadlift: 295x1

    So ... Lord-willing, I will have him crush all of these.

    We're doing the 4day LP that I started Seth and Cory on, because that's what best fits our Army schedule of duties.

    4DLP, W1D1

    Squat: 175x5x3

    Press: 85x5x3

    Bench: 115x5x3

    Deadlift: 225x5


    Based on these performances, I think we can go +10 on Squat and Press, +20 on Bench and Deadlift for next performances.

  2. #2
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,357

    Default

    4DLP, W1D2

    Squat: 190x5x3


    Went +15. These went just fine. Dov's got recent Crossfit work in his background, and really wants to bury the squats, but I'm encouraging him to cut depth to what is required. Occasionally on rep 5 of a set he pops into old habits and finds himself in a bit of a grind to finish a rep, but hey. Proprioception for Dov is pretty high. He's got a 3d-degree blackbelt in a traditional Okinawan martial art, and experience as a collegiate cheerleader, so he's coordinated, and that helps.

    Press: 95x5x3

    +10 here, and I think another +10 is warranted.

    Bench: 135x5x3

    +20 here, without difficulty.

  3. #3
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,357

    Default

    4DLP, W1D3

    Squat: 200x5x3


    +10. Challenging, but now he gets two days' rest.

    Deadlift: 245x5

    +20.

  4. #4
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,357

    Default

    4DLP, W2D1

    Squat: 205x5x3


    +5. He's going to join me Wednesday so we get 3 squat sessions this week.

    Press: 105x5x3

    Another +10

    Bench: 145x5, 10

    +10. He said, "I think I can do this for 10." I told him if he took it for 10 I'd consider a +15 for next session. He did it almost effortlessly.

    BW: 193 (+5)
    Last edited by Geoff Bischoff; 05-03-2021 at 06:01 AM.

  5. #5
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,357

    Default

    4DLP, W2D2

    Deadlift: 255x5, 265x5


    Deadlift only today, since we're squatting tomorrow/Friday. Took a pair of +10s and he smoked 'em.

  6. #6
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,357

    Default

    4DLP, W2D3

    Squat: 210x5x3, 235x1 (PR!)


    Dov's belt came in. Shoes are in the mail. With the belt and squishy shoes, he immediately felt a better ability to brace, with the result that 210 moved smoother today than 200 did back on Friday.

    I knew Dov's lifetime squat PR was only 225, so I had him load up 235 after his sets across (grabbed a second spotter just in case), and he crushed it. He'd have hit 255 based on bar speed.

  7. #7
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,357

    Default

    4DLP, W2D4

    Bench: 160x5, 5, 12


    Went +15 on bench. Told Dov if he had 160 for 8 or more on last set, we'd take another big jump on bench. I think another +15 will be just fahne.

    Press: 115x5x3

    +10. First time pressing in his belt; there was a learning curve for breathing and bracing. Each set was better and easier than the last. Definitely adding 5 next session; toying with adding 7.5.

  8. #8
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,357

    Default

    4DLP, W2D5

    Squat: 215x5x3

    Deadlift: 315x1 (PR!), 275x5


    Dov's shoes came in. Squatting went much better. I'm tempted to take a +10 on next session. We'll see. Every set of 5 on squat and deadlift is a 5PR at this point. Took that deadlift single for gits and shiggles.

  9. #9
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,357

    Default

    4DLP, W3D1

    Bench: 175x5, 5, 10


    Another +15, and Dov took the last set for 10 again. Bar is slowing down though. I'm planning +7.5 for next session.

    Press: 122.5x5x3

    +7.5 on a gamble. Paid off this time, but I'm not happy with bar speed on this one: Too grindy, too early in LP. Going to 125 next session.

    BW: 198 (+4)
    Last edited by Geoff Bischoff; 05-03-2021 at 06:02 AM.

  10. #10
    Join Date
    Jun 2018
    Location
    Phoenix-ish
    Posts
    1,357

    Default

    starting strength coach development program
    4DLP, W3D2

    Squat: 225x5x3


    I good +10. Planning on 230 for next one, but this +10 was well-timed and came up quite well.

    Deadlift: 280x5 (5PR!)

Page 1 of 2 12 LastLast

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
  •