Starting Strength Coach's Training Log

Training Training Logs
161

Wednesday 10/19/11

1.5 Mile Run: 11 min. 32 sec.
Pull-Ups: BW x 10 reps x 3 sets
Push-Ups: BW x 20 reps x 3 sets
Sit-Ups: BW x 20 reps x 3 sets

Bench Superset with DB Rows (100 x 10 reps x 3 sets)
175 x 5 reps
200 x 3 reps
220 x 2 reps

162

Thursday 10/20/11

1.5 Mile Run: 11 min. 24 sec.
Pull-Ups: BW x 10 reps x 3 sets
Push-Ups: BW x 20 reps x 3 sets
Sit-Ups: BW x 20 reps x 3 sets

163

Friday 10/21/11

1.5 Mile Run
Pull-Ups: BW x 20 reps x 1 set
Push-Ups: BW x 50 reps x 1 set

Front Squat (Clean 1st Rep) Superset with BGBS (40 x 10 reps x 3 sets)
175 x 5 reps
200 x 3 reps
220 x 2 reps

164

2 mile walk

165

Sunday 10/23/11

1.5 Mile Run
Pull-Ups: BW x 20 reps x 1 set
Push-Ups: BW x 50 reps x 1 set

166

Monday 10/24/11

1.5 Mile Run: 11 min. 19 sec.
Pull-Ups: BW x 10 reps x 3 sets
Push-Ups: BW x 20 reps x 3 sets
Sit-Ups: BW x 20 reps x 3 sets

167

Tuesday 10/25/11

1.5 Mile Run
Pull-Ups: BW x 20 reps x 1 set
Push-Ups: BW x 50 reps x 1 set

Press (Clean 1st Rep) Superset with Bat Wings (40 x 5 reps x 5 sets)
140 x 5 reps
155 x 3 reps
175 x 2 reps

168

Friday 10/28/11

1.5 Mile Run
Pull-Ups: BW x 10 reps x 3 sets
Push-Ups: BW x 20 reps x 3 sets
Sit-Ups: BW x 20 reps x 3 sets

Saturday 10/29/11

1.5 Mile Run: 11 min. 5 sec.
Pull-Ups: BW x 10 reps x 3 sets
Push-Ups: BW x 20 reps x 3 sets
Sit-Ups: BW x 20 reps x 3 sets

169

Sunday 10/30/11

1.5 Mile Run
Pull-Ups: BW x 10 reps x 3 sets
Push-Ups: BW x 20 reps x 3 sets
Sit-Ups: BW x 20 reps x 3 sets

170

Thursday 12/01/2011

5 min. rests between sets

Goblet Squat
100 x 10

Bench
240 x 2
215 x 5

Deadlift
440 x 2
395 x 5

171

Friday 12/02/2011

1.5 Mile Run

Saturday 12/03/2011

5 min. rests between sets

Goblet Squat
100 x 10

Bench
240 x 2
215 x 5

Deadlift
440 x 2
395 x 5

172

Monday 12/05/2011

1.5 Mile Run

Tuesday 12/06/2011

5 min. rests between sets

Goblet Squat
100 x 10

Bench
240 x 2
215 x 5

Deadlift
440 x 2
395 x 5

173

Wednesday 12/07/2011

Hike in the hills.

Thursday 12/08/2011

5 min. rests between sets

Goblet Squat
100 x 10

Bench
250 x 2
225 x 5

Deadlift
440 x 2
395 x 5

174

Saturday 12/10/2011

5 min. rests between sets

Goblet Squat
100 x 10 reps x 2 sets

Bench
250 x 2 reps x 5 sets

175

Wednesday 12/14/2011

1 min. rests between sets.

Triset:

Goblet Squat
100 x 10 reps x 3 sets

Bench
185 x 10 reps x 3 sets

Pull-ups
BW x 10 reps x 3 sets

Hang Clean
185 x 3 reps x 3 sets

176

Friday 12/16/2011

2 Mile Run

Saturday 12/17/2011

5 min. rests between sets

Goblet Squat
100 x 10 reps x 2 sets

Bench
170 x 5
195 x 3
220 x 1

Pull-up
BW x 20

177

Tuesday 12/20/2011

3 min. rests between Supersets

Press
70 x 5
90 x 5
110 x 3
115 x 5
135 x 5
155 x 5

BB Row
70 x 10
90 x 10
110 x 6
115 x 10
135 x 10
155 x 10

178

Sunday 12/25/2011

1.5 mile run in 11 min.

Pull-up
BW x 20 x 1 set

Push-up
BW x 50 x 1 set

179

Tuesday 12/27/2011

1.5 mile run.

Pull-up
BW x 20, 10, 10, 10

Push-up
BW x 40, 20, 20, 20

180

I have started my job as a fire cadet at the fire academy and I have been doing the workouts that they require. We constantly workout at least every hour if not more frequently than that. Up until today it has mainly been push-ups, BW squats, mountain climbers, squat thrusts, flutter kicks, planks, wall sits, lunges, crunches, sit-ups, and pull-ups. But today we hauled the prowlers and did a crossfit workout from hell. 5 circuits of prowler pushes followed by farmerā€™s walks, 8 pull-ups, and 12 dips, done with no rest periods at allā€¦it was great.