sking's Training Log

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Sunday, 04/20/14

On top of lifting yesterday, I did a lot of moving dirt and other labor intensive stuff all day. Pretty much dead when I hit the sheets close to midnight. Now I have to train early morning on less than 6 hours sleep, because we will be traveling today.

Ugh.

Press
45x15
95x6
135x5
175x1
195x1
175x4x2
185x3x2

Floor Press with Chains
117x6
207x4
257x4
277x3x2 less than 30 sec rest between sets
287x3 less than RPE 8
297x3 closer to RPE 9, woops
Weight listed includes 72 pounds of chain.


Chinups 3x12

(Source: startingstrength.com)

Saturday, 04/19/14

Squat
135x5
225x5
315x3
405x1
455x1
425x4x2 - PR
435x3x2
Played around with 3 different knee wraps today.

Bench vs Bands
135x5
155x3x8 EMOM
Doubled minis, adds about 70 pounds at the top.

3” Block Deadlift with Chains
243x4
333x3
423x3
453x3x2 RPE 8
Weight listed includes 108 pounds of chain.

(Source: startingstrength.com)

Thursday, 04/17/14

Bench
135x8
185x5
225x3
285x1 RPE 7
265x4x2 - PR both RPE 8.5
270x3x2 both probably @9
Assignment was a single @90% + 14 more reps in the 81-86% range using 3-4 rep sets.
285, 90% of 315, was such a joke. Bench felt super strong today. It took some discipline not to go over my 86% range, but I hit the top of the range and top reps. 265x4 was an easy PR, and I might have had a couple more in me…one at least.

Push Press
135x5
185x3
225x3 RPE 9, oops
205x3 RPE 7.5
205x3 RPE 7.5
215x3 closer to RPE 8
Each set got stronger it seems. I think 225 was just a bit of a shock. I did things backwards and should have worked up to a couple sets with 225.

Totally ran out of time. I don’t know where the time goes. I figured I would do DB Rows, Curls, and LTEs tonight with the makeup conditioning session, but I was reminded that I have a date…woops.

https://www.youtube.com/watch?v=jystMS6T1lg

(Source: startingstrength.com)

Tuesday, 04/15/14

Deadlift
135x8
225x5
315x3
405x1
500x1 http://youtu.be/GqStPYIpnOk
455x4x2 Hard
465x3
475x3 http://youtu.be/HtCWoVMzeSs

Squat vs. Average Bands
45x5
135x4
225x3
245x3x3
I measured the tension as 54 pounds at the bottom and 136 pounds at the top. Didn’t bother to put my knee sleeves on, but I wore a belt.

Last Set:
http://youtu.be/S10YNjPi3nA

Accessory
GHR 3x10
GHD Hip Extensions 10, 12, 15
GHD Situps 3x12

Loooong lunch hour. I was gone from the office for about 2.5 hours, which includes driving, changing, and grabbing a sandwich on the way back.

(Source: startingstrength.com)

Sunday, 04/13/14

Press
45x10
95x8
135x5
155x3
165x3x3

Close Grip Bench with Chains
122x9
172x5
192x3x8 EMOM

End of deload.

(Source: startingstrength.com)

Saturday 04/12/14

Lots and lots of mobility work. Had a good sweat going before touching a barbell.

Squat
45x10
135x5
225x5
275x3
315x2
365x3
335x3x2

GHD Situps / Banded TKE
10 each, 3 rounds

Low back band traction.

Playing racquet ball with my son later.

(Source: startingstrength.com)

Thursday, 04/10/14

I did at least 20 minutes of foam rolling, stretching, shoulder dislocations, band pull-aparts, push-ups, etc. Got a good sweat going with the garage door open on another beautiful day.

Just the little extra mobility work I have been doing is making a pretty good difference, I think. I do the most when I have time on Saturdays, but on deload weeks where my main lift takes about 15 minutes, it’s nice to have the extra time to do more.

Bench
45x20
135x8
185x5
225x4
235x3x3

Accessory/GPP x 4 Rounds
Pull-ups x 5
Dips x 8
DB Curls x 8 w/30’s
Rolling DB x 10 w/40’s

I did 2 rounds without stopping, rested 3 minutes, then did 2 more rounds. This was a lot harder than it looked. I can bust out 15 pullups pretty much any time when I’m fresh, so stopping at 5 was weird, but I knew that when I came back around it would be harder. It was.

(Source: startingstrength.com)

Apr 8

Tuesday, 04/08/14

Deload Week

Deadlift
135x8
225x5
315x3
385x3x3

GHR/GHD Situps/Banded TKE (average band)
10 each, 4 rounds, short rest between rounds

(Source: startingstrength.com)

Apr 6

Sunday, 04/06/14

Press
135x5
165x3
190x1
170x4x5

Close Grip Bench with Chains
122x10
212x5
252x5
257x5
262x5
272x5 - PR

http://youtu.be/u7tIhLHL36s

Chins
10/10/16

End of this accumulation block.

(Source: startingstrength.com)

Apr 5

Saturday, 04/05/14

Squat
45x10
135x5
225x4
275x3
315x2
495x1
425x1
385x4x5
385 for 20 reps with no wraps has to be some kind of PR. I didn’t forget my 88% single this week, but if I had done the assigned percentages based off my 1RM wrapped squat, it would have been 440, then 395x4x5. So I feel like this is aggressive enough without wraps. 425 was easier than I anticipated, however.

Bench with Chains
86x10
176x5
226x3x8 EMOM

Ran out of time for snatch grip deadlifts.

(Source: startingstrength.com)