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  1. #61
    Join Date
    Jan 2012
    Location
    Suburb of Des Moines, IA
    Posts
    1,029
    Week 4
    Deadlift: 285x8
    Press: 100x8x3
    Squat: 205x8x3

    I also lost another 2.1 lbs this week.
    Suarez International Staff Instructor, Iowa

    "EVERY MAN IS A COUNTER TERRORIST." --Gabe Suarez
    "It's not the will to win that matters--everyone has that. It's the will to prepare to win that matters." --Paul "Bear" Bryant
    "Love of theory is the root of all evil." --William M. Briggs

  2. #62
    Join Date
    Jan 2012
    Location
    Suburb of Des Moines, IA
    Posts
    1,029
    Week 5
    Deadlift: 345x5
    Press: 120x5x3
    Squat: 255x5x3

    I gained 1.7 lbs over the week, but lost 1/8" off my waist. Interesting.
    Suarez International Staff Instructor, Iowa

    "EVERY MAN IS A COUNTER TERRORIST." --Gabe Suarez
    "It's not the will to win that matters--everyone has that. It's the will to prepare to win that matters." --Paul "Bear" Bryant
    "Love of theory is the root of all evil." --William M. Briggs

  3. #63
    Join Date
    Jan 2012
    Location
    Suburb of Des Moines, IA
    Posts
    1,029
    I haven't posted here for awhile, so I thought that I'd give a quick update. I've been running the Starr rehab protocol the past few weeks. My back had been giving me a lot of problems, and the chiropractor did an x-ray and found a decent curve in my mid-spine. It wasn't quite to the point of being scoliosis (which requires 15 degrees of curve, IIRC), but it was enough that it needed to be addressed. While he's been working on that 3x a week, I've been running the Starr plan, because the sessions have been rough on the back. I guess that makes sense, considering he's slowly bending my spine back into proper position.
    Suarez International Staff Instructor, Iowa

    "EVERY MAN IS A COUNTER TERRORIST." --Gabe Suarez
    "It's not the will to win that matters--everyone has that. It's the will to prepare to win that matters." --Paul "Bear" Bryant
    "Love of theory is the root of all evil." --William M. Briggs

  4. #64
    Join Date
    Jan 2012
    Location
    Suburb of Des Moines, IA
    Posts
    1,029
    I quick slacking and started training again. I'm going to make some changes to the program I was running, going to a 5-day program instead of 3-day. I'm also going to put more emphasis on squats, and add in bench press. I should be able to eventually add sprinting in once a week, as well as Judo 1-2 nights per week. I haven't done Judo for about 1.5 years, and miss it. And, Greg will be happy to know that there will be curls in the program (I gotta look good for CQB in the fall, right?). But before that starts, I'm going to spend 2-3 weeks working up to the program. This week I'm doing one major lift per day, working up to a challenging (but not max) single, then dropping 10-15% and doing a triple. Next week I'll add in a set of 5 and assistance exercises.

    Workup to KSG Power-Building Program
    Week 1, Day 1
    Bench
    45x5x2
    95x3
    135x1
    155x1
    165x1
    175x1
    185x1
    190x1
    170x3

    It was cold in the garage gym, with Des Moines currently at 29 degrees, but it felt great training again.
    I'm putting up insulation in the garage, so that'll help. My previous program didn't have bench (just close-grip bench), which was a main reason I changed programs, so it was nice to bench again. Tomorrow is deadlifts.
    Suarez International Staff Instructor, Iowa

    "EVERY MAN IS A COUNTER TERRORIST." --Gabe Suarez
    "It's not the will to win that matters--everyone has that. It's the will to prepare to win that matters." --Paul "Bear" Bryant
    "Love of theory is the root of all evil." --William M. Briggs

  5. #65
    Join Date
    Mar 2014
    Location
    Kansas City, MO
    Posts
    1,114
    Good to see you're back at it, keep it up!

  6. #66
    Join Date
    Jan 2012
    Location
    Suburb of Des Moines, IA
    Posts
    1,029
    Quote Originally Posted by Forklift View Post
    Good to see you're back at it, keep it up!
    Thanks!

    Starting is the hardest thing for me, so I'll post every workout for the next couple weeks or so.

    Workup to KSG Power-Building Program
    Week 1, Day 2
    Deadlift
    135x5x2
    185x4
    225x3
    265x1
    295x1
    315x1
    280x3

    This was the first time I did deadlifts belted. It was awkward, but it'll help me in the long-run. Tomorrow is Press.
    Suarez International Staff Instructor, Iowa

    "EVERY MAN IS A COUNTER TERRORIST." --Gabe Suarez
    "It's not the will to win that matters--everyone has that. It's the will to prepare to win that matters." --Paul "Bear" Bryant
    "Love of theory is the root of all evil." --William M. Briggs

  7. #67
    Join Date
    Jan 2012
    Location
    Suburb of Des Moines, IA
    Posts
    1,029
    1/11/17
    Workup to KSG Power-Building Program

    Week 1, Day 3
    Press
    45x5x2
    95x3
    105x1
    115x1
    125x1
    130x1
    115x3

    This session went pretty well. Wednesday is chin-ups/pull-ups. I'll just do a bunch of them, so I won't bother posting. Friday is squat.
    Suarez International Staff Instructor, Iowa

    "EVERY MAN IS A COUNTER TERRORIST." --Gabe Suarez
    "It's not the will to win that matters--everyone has that. It's the will to prepare to win that matters." --Paul "Bear" Bryant
    "Love of theory is the root of all evil." --William M. Briggs

  8. #68
    Join Date
    Jan 2012
    Location
    Suburb of Des Moines, IA
    Posts
    1,029
    *Brushing off the dust from this thread*

    Some of you may have noticed that I've been quiet on the forum lately. I've spent the past two years laying the foundation for my new career doing recovery work for bail bond companies and have been working constantly, both going after fugitives and studying the skills necessary to be good at the job (research techniques, reading body language, things like that). If I wasn't working, I was almost certainly sleeping.

    This has meant that I haven't put the time in to strength train. I have kept my weight down and am thinner than when I started the job, but have lost a lot of the strength I had gained. However, things are starting to calm down at work a bit, and I'm going to invest in strength training three day a week. I signed up for the Barbell Logic online coaching, and will re-run the novice linear progression. I'm sure my numbers will be shit at first, but they'll go up quickly. I'll post my workouts here, share videos when I reach milestones, and may even post my dry fire routine here, as well. Stay tuned.
    Suarez International Staff Instructor, Iowa

    "EVERY MAN IS A COUNTER TERRORIST." --Gabe Suarez
    "It's not the will to win that matters--everyone has that. It's the will to prepare to win that matters." --Paul "Bear" Bryant
    "Love of theory is the root of all evil." --William M. Briggs

  9. #69
    Join Date
    Jan 2012
    Location
    Suburb of Des Moines, IA
    Posts
    1,029
    10/15/19
    Coach just wanted me to work up to a moderate set of 5 for each exercise.
    Squat: 125 1x5. These felt like shit.
    Press: 95 1x5
    Deadlift: 185 1x5. These didn't feel that great.
    Bench: 135 1x5
    Suarez International Staff Instructor, Iowa

    "EVERY MAN IS A COUNTER TERRORIST." --Gabe Suarez
    "It's not the will to win that matters--everyone has that. It's the will to prepare to win that matters." --Paul "Bear" Bryant
    "Love of theory is the root of all evil." --William M. Briggs

  10. #70
    Join Date
    Aug 2014
    Posts
    3,290
    Quote Originally Posted by Eric Tull View Post
    10/15/19
    Coach just wanted me to work up to a moderate set of 5 for each exercise.
    Squat: 125 1x5. These felt like shit.
    Press: 95 1x5
    Deadlift: 185 1x5. These didn't feel that great.
    Bench: 135 1x5
    It's like rowing. You've got to recover so you can pull, stroke by stroke.
    Warrior for the working day.

    Es una cosa muy seria. --Robert Capa

    "...I ride the range in a Ford V8...Yippy Yi Yo Ki Yay." --Johnny Mercer

    "Can I move?...I'm better when I move."

    1, 0, 13. And a wakeup.

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