Starting Strength (Rippetoe) is now starting a gym franchise.
If you’re interested in opening a gym…
2019-04-28
CLean and Press
95x5
115x5
145 4x4, 3
Pullups
BWx5
+25 4x4, 3
SQ
185x5
225x3
275x4,4
Back went twang putting the bar back in the rack. Shut it down there
Machine curls
110 3x5 (3 10-count pauses on last rep)
Rear Laterals on pec dec
120 3x10
Gotta get serious about core work.
2 Likes
I always forget that on the Hepburn-type program, I have to scale my deadlift poundages to be comparable to my squat or it nails me to the floor in short order.
So I’ll be doing that.
2019-04-30
Warmup 5 min
Squat
135x5
185x5
215x3
245x3
275 5x4
Push Press
135x5
155x3
170 5x4
Pendlay Row
215 5x4
CGBP
205x5,4,3,3
Cable Crossover rear laterals
50 3x8
Good session. Unfortunately for others I took up a squat rack for about an hour. No super setting tonight. Did squats instead of DLs because 1) piss poor squats last time and 2) I want DLs on the lighter overhead day. Note to self: lower body before upper negatively affects upper. Was gassing out on the last two sets of row and press.
1 Like
Off-Topic forum will sap your will to live.
3 Likes
2019-05-03
OHP
95x5
115x5
130x5
145x5, 4x4
Pullups
BWx5
+25x5, 4x4
Clean Grip DL
135x5
185x5
235x5
275x5, 4x4
Seated DB Hammer Curls
50’s 2x8
Cross-body DB Hammer curls
50’sx6
Face pulls
70x15,12,12
Presses felt heavy. Pullups, DLs and curls felt light. No belt tonight.
2 Likes
Dropping weight on DLs was good call. Actually recovering today and all the nagging pains and strains that have appeared over the last while are diminishing, lower back particularly.
2019-05-05
W/U 5 min
Push Press
115x3
135x3
155x3
170x2
185 5x1
Pendlay Row
215 x 5, 4x4
SQ
135x5
185x5
215x3
245x3
275x5
295x1
265x3
CGBP
205 2x3
Felt completely wilted today. Got to squats and basically quit. I’m beat.
That is my last run !ever! at a Hepburn program. As with every other attempt to program that way, I’m bored, I’ve got a constantly sore lower back, pattern-overuse pains and am getting weaker.
Perhaps, as is claimed when communism fails, I’m just not doing it correctly.
Going conjugate-style now.
1 Like
2019-05-07
Cleaned Front Squat
135x5
155x5
175x5
Squat rack opened up
High-bar squat
185x3
225x3
255x3
285x3
315x1
335x1
Parallel Box Squat
225x5
245 3x5
Dead stopGM to pins
185 3x5
Knee raise+Leg lift
2x8
Leg Lift x 8
Vanity Hammer Curls
50’s 3x8
Slow off the box. I can tell right where I’m letting the stretch reflex take over in regular squats using the box.
1 Like
2019-05-08
OHP
95x5
115x5
135x5
155x3
170x2
180xFAIL
165x2
145x5
Pull Ups
bw 2x5
+25 5x5
Seated DB OHP
60’s 2x8,1x7
Close Grip 1 1/2 BP
155 3x4
Prob coulda got a OHP single@180 if I hadn’t done that second rep at 170. Seated press surprisingly hard to control.
Tryna figger what to do for deadlift day. Don’t feel ready for deadlifts again yet.
Mebbe Avg-banded SSb speed squats, have a go at the 150 lb sandbag after and then do some GMs.
What the heck is a “myorep?”
2019-05-10
DL Day (but no DL’s)
Good Girl/Bad Girl machines
100 3x15
Speed Squats(on the minute)
225 10x2
Cage with the band pins was busy so I just did straight weight on a regular bar at around 65% of current max.
Sandbag Hoiks
100 (over shoulder)x2
+
150(Chest height)x1
8 rounds
Hyper-extended with the 150 on the first round and thought I tweaked something for a moment. But it was all good.
Barbell Suitcase hold
135x15secx4/side
Big Boy Bowling Ball Biceps Barbell curl
110 3x5
Hamtractor Machine
195 3x10
Cable rear laterals
60 3x8
I ain’t purty and I ain’t strong, but I can sweat more than most people I know.
2 Likes
2019-05-12
Bench Press
bar 2x15
135x5
155x5
175x5
195x3
215x2
Slingshot on
225x3
245x3
Flex Row machine
75x15
140x10
180x10
240 3x8
Z Press
115x5
125x5
135 3x4 (pain back of the left shoulder)
EZ Bar Skull Crushers
65 4x6-8 (4 count descent/ascent)
Face pulls
70 3x15
1 Like
Must have really needed those good girl/bad girl machine reps.
I’m still sore three days later. Good girl is going to help my pop out of the bottom of the squat, I’m sure
Been watching videos of Matt Wenning’s upper-body warmups for bench. I be binchin agin and I don’t want to get hurt.
2019-05-14
WU/Activation
15 min.
Good Girl/Bad Girl
100 2x15 (ad/ab/ductors still sore.)
High Bar Squat
135x5
185x5 (double bounce)
225x5(double bounce)
265x3
295x2
325x1
340x1 (PR +5)
Box Squat (low bar, just below parallel)
255 3x5
High Bar GM
185 2x8
Low Bar GM
185x6
Ab Wheel from knees, 2-count pause
3x8
DB Hammer Curl
55’s 3x5
Managed to squeak-fart on the last rep of each set of HB SQ, right in front of a pretty woman in the next rack. Suuuuwahhhhvey. Good session otherwise.
Been having a lot of pain in my left hip.
I wear my wallet on that side, I sit for work all day and have a 3 hour round trip driving commute.
Took it out of my back pocket.
Hip feels immediately better
Hurrr.
1 Like
2019-05-15
Axle OHP
75x5
95x5
115x5
135x5
155x3
170 5x1 (PR)
Axle Seated Pin press from Forehead
165xFAIL
145x5
155 3x5
Much harder than reg. bar for some reason. I have a tougher time gripping the axle. Took me until the second set of 155 to relearn how to get tight for the lift. I think I’ll get the 165 next time.
Pullups
BWx5
+30 6x4
Seated DB Press
60’s 2x8
55’sx8
Triceps cable pressdowns
85x10,8,8
Every last bar in the gym was being used tonight, except for the axle.
1 Like
Feel good today. I think I’m right-sizing volume overall, so it’s not grinding me down.
Looking forward to DLs and sandbag tomorrow. Gonna have a go at doing reps with the 150 sandbag. I figure if I can lift it chest-high 5 times in one set, I can start trying to throw it over my shoulder. Once I can do that, it’s time to buy the 200lb-capacity sandbag. That’s my real goal.
1 Like