starting strength gym
Page 15 of 19 FirstFirst ... 51314151617 ... LastLast
Results 141 to 150 of 190

Thread: Third Time's a Charm

  1. #141
    Join Date
    Aug 2022
    Location
    Indiana
    Posts
    192

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Good question. I haven't done chins since September I think. In addition to sucking at them I've been avoiding most lifts that stress my sprained SC joint so it can stabilize. I've tried hanging about once a week and it doesn't feel great. Its time to gradually work everything back in and get back to serious training in the new year.
    Last edited by Matt Dawson; 12-08-2023 at 06:08 PM.

  2. #142
    Join Date
    Aug 2022
    Location
    Indiana
    Posts
    192

    Default

    Squat 410x5x3
    Pin Press 225x2x5
    Strict Press 135x8x3

    I need to get back on a program. I've been winging it for the past couple months. Third set of squats was a little heavy. Pin presses made me light headed. Tried to pull a single chinup and was met with stabbing pain somewhere toward the outside of the scapula.

  3. #143
    Join Date
    Aug 2022
    Location
    Indiana
    Posts
    192

    Default

    Bench ascending 5s @ 185, 195, 205, 215, 225
    Barbell Row 240x5x3

  4. #144
    Join Date
    Aug 2022
    Location
    Indiana
    Posts
    192

    Default

    Squat 415x5, 5, 3, 2
    Press 175x5x5
    Band assisted chins 8, 5, 5

  5. #145
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    669

    Default

    how are you gonna handle the missed set of 5 on squats? asking bc im looking to strategize for myself once i hit a wall. im sure my wall will come way before 415

  6. #146
    Join Date
    Aug 2022
    Location
    Indiana
    Posts
    192

    Default

    I don't have any experience with meet prep and I'm not trying to taper any time soon so I don't know if any of this will be helpful for your situation.

    Iíve had good results doing a top set and back offs, so Iíll probably try that instead of forcing sets across at PR weights. Last spring/summer I used this strategy in a HLH scheme to take my squat from 350x5 to 410x5, then triples up to 440x3, and finally a PR single at 455 before taking a long vacation at the end of June. After various minor injuries and resets, Iím just now getting my squat back to where I left off. I *hope* to take my sets of five up for several more weeks before ďrunning it outĒ with triples, doubles, and singles.

    The first change Iíll make is to slow down to one 5-pound increase per week and transition to HLM for squats. To finish this week, Iíll do Wednesday light squats at 80% 335x5x2 and then Friday medium-heavyish squats at 405x5x3. Maybe thatís too heavy but mentally I like having 4 plates on the bar and don't want to give up that ground. Next Monday perhaps a top set at 420 and continue like this:

    Monday: 1x5 top set plus 3x5 back off @90%

    Wednesday: 2x5@80%

    Friday: 3x5@90-95%

    Open to all feedback and suggestions.

  7. #147
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    669

    Default

    that plan looks good to me. youre doing good work

  8. #148
    Join Date
    Aug 2022
    Location
    Indiana
    Posts
    192

    Default

    Light Squat 335x5x2
    Press 222.5x1x2; 205x1x5
    Deadlift 435x5x1
    Bench 185x5; 205x5; 225x5

  9. #149
    Join Date
    Aug 2022
    Location
    Indiana
    Posts
    192

    Default

    Squat 405x5x1; 395x5x2
    Press 205x2x5
    Barbell Row 245x5x2*

    Well shit. I was just bragging to my wife earlier today about how my back has been feeling great lately. And then I went and tweaked it again doing barbell rows. A sudden pop in the lumbar and it started to size up. I've been through this enough times now that I generally know what to do to get back to normal. Will try some light RDLs tomorrow to start restoring range of motion..
    Last edited by Matt Dawson; 12-15-2023 at 09:19 PM.

  10. #150
    Join Date
    Aug 2022
    Location
    Indiana
    Posts
    192

    Default

    starting strength coach development program
    Monday 12/18
    Squats empty bar
    RDL empty bar
    Chins BWx5, band assisted 2x8

    Wednesday 12/20
    Squats empty bar
    RDL empty bar, 95, 135
    Deadlift 135x5x1
    Bench 225x5x3
    Chins BWx5, 5, 5, 3

Page 15 of 19 FirstFirst ... 51314151617 ... LastLast

Posting Permissions

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