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Thread: Ryan's Training Log

  1. #161
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    • starting strength seminar april 2024
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    Friday, January 20, 2023

    Squat @ 5'
    45x5x2
    95x5
    135x3
    185x1
    225x1
    245x1
    275x5x3

    Bench @ 4'
    45x5x2
    95x5
    135x3
    160x1
    180x5x3

    Chins
    BWx4x3

    Finally completed all three sets of the bench at 180. Yay!
    Last edited by rkjohns1; 01-25-2023 at 11:17 AM.

  2. #162
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    Monday, January 23, 2023

    Squat @ 5'
    45x5x2
    95x5
    135x3
    185x1
    225x1
    255x1
    280x5x3

    Press @ 4'
    45x5x2
    65x5
    95x3
    115x1
    125x5x3 125x5x2, 125x4, 125x1

    Clean @ 1'
    45x3x2
    95x3
    115x1
    130x3x5

  3. #163
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    Frequency for your presses, Ryan. You need to do them more.

    If possible, add a light day (80% or so) for both pressing lifts on Saturday (assuming a standard M-W-F) schedule. It shouldn't take more than 40-45 minutes, but will help move both of them upward.

    ETA: Or, at least, add a second session on that Saturday for the lift you only did once that week (e.g., If you Bench on Monday/Wednesday and Press on Wednesday, get another Light Press workout on Saturday).
    Last edited by Bill Anders; 01-23-2023 at 12:36 PM.

  4. #164
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    Quote Originally Posted by Bill Anders View Post
    Frequency for your presses, Ryan. You need to do them more.

    If possible, add a light day (80% or so) for both pressing lifts on Saturday (assuming a standard M-W-F) schedule. It shouldn't take more than 40-45 minutes, but will help move both of them upward.

    ETA: Or, at least, add a second session on that Saturday for the lift you only did once that week (e.g., If you Bench on Monday/Wednesday and Press on Wednesday, get another Light Press workout on Saturday).
    That's a great suggestion Bill! Whether it's something I can put into action is another story. I try to take as much time with the kids as I can on the weekends to give my wife a break (my daughter's kindergarten is only 3 hrs a day), but next year, they'll both be in school for the full day. My wife will move her training to later in the day, and I'll have Mo, Tu, Th, and Fr to run the 4 day split!

  5. #165
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    Yep, I figured that going in, but I just wanted to plant the seed that if you can squeak in another session for both lifts, you'll likely see progress.

    Having said that, I am a huge fan of the 4-day split. I had great success with it in 2022 and am looking forward to more in 2023. But first, the snow...

  6. #166
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    Wednesday, January 25, 2023

    Squat (L) @ 4'
    45x5x2
    95x5
    135x3
    185x1
    225x1
    255x5x2

    Bench @ 4'
    45x5x2
    95x5
    135x3
    165x1
    182.5x5x3

    Chins
    BWx5x3

  7. #167
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    Friday, January 27, 2023

    Squat @ 5'
    45x5x2
    95x5
    135x3
    185x1
    225x1
    255x1
    285x5x3

    Press @ 4'
    45x5x2
    65x5
    95x3
    115x1
    125x5x3 125x5x2, 125x3, 125x2

    Deadlift @ 4'
    135x5
    185x3
    225x1
    275x1
    295x1 (h)
    325x5 (h)

    Definitely need to try to implement Bill's suggestion of more pressing to continue advancing. If I can't squeeze additional presses in this weekend, I may just make smaller jumps in weight. Today's deadlift marks my 5 rep PR. 325 has been my 1 rep PR for deadlift since 9/14/2016, but in fairness I haven't been doing any 1 rep deadlifts since then...
    Last edited by rkjohns1; 01-27-2023 at 03:35 PM.

  8. #168
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    I've been mulling this over, Ryan. Perhaps throw that light bench/press at the end of your normal workouts, doing the other lift than the main work lift that day.

    So this past week, on Monday 1/23 you'd do 80% Bench, then Wednesday 1/25 you'd do 80% Press, and so on. It would add about 20 minutes to your workout, but keep your days off free to focus on family.

  9. #169
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    Sunday, January 29, 2023

    Press (L) @ 3'
    45x5x2
    65x5
    95x3
    105x1
    115x5x3

    Monday, January 30, 2023

    Squat @ 5'
    45x5x2
    95x5
    135x3
    185x1
    225x1
    260x1
    290x5x3

    Bench @ 4'
    45x5x2
    95x5
    135x3
    165x1
    185x5x3

    Chins @ 2'
    BWx6x3

    Another storm off the Pacific rolled in on Sunday morning, with rain and strong onshore winds, making my decision not to surf an easy one. This allowed me to take advantage of Bill's suggestion to add a light day to help my struggling press. All good, as was today's session, though I'd be lying if I said memories of being pinned to the safety bars when attempting a 290 squat a few weeks ago weren't with me with every descent.

  10. #170
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    starting strength coach development program
    Quote Originally Posted by Bill Anders View Post
    I've been mulling this over, Ryan. Perhaps throw that light bench/press at the end of your normal workouts, doing the other lift than the main work lift that day.

    So this past week, on Monday 1/23 you'd do 80% Bench, then Wednesday 1/25 you'd do 80% Press, and so on. It would add about 20 minutes to your workout, but keep your days off free to focus on family.
    Thanks again Bill for your input. I'm going to at least try to implement this on my light squat days (Wednesdays) when I have more time to squeeze something in. I'll report back tomorrow!

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