Starting Strength Day 17

12:30 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Press 3x5x100
Deadlift 5x240 (changed from hook grip to mixed grip)
Pullups 3x8

Cooldown:


Stretch: Quads, chest,
Rehab:  AT, SI

I can no longer get to the gym on a Saturday so I'm looking at two option.

1. Train two consecutive day. This is what I tried today.
2. Train at home on Saturday with body weight and kettlebells.

Option 1 wasn't perfect. My lower back was tired from yesterday's session and overall I din't feel 100% recovered. I'll try it once more and if not I'll look at option 2.

Starting Strength Day 16

11:45 Gym

Warmup:

Run to gym 6 minutes
Stretch: Hip flexors, squat stretch.

Workout:



Squat 3x5x205
Bench Press 3x5x125
Power clean 5x3x125


Cooldown:


Stretch: Chest
Rehab: SI, AT

Fencing practice

18:00 Fencing

Warmup

Drills

Bouts.

1. B. 10-7
2. B. 14-15
3. B. 12-15
4. A. 9-2 (abandoned after op weapon broke.)

Stretch: Wall splits.
Foam roll inner quad.
Rehab SI and left knee.

Staring Strength Day 15.

12:30 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x200lbs
Press 3x5x100
Deadlift 5x235 (changed from hook grip to mixed grip)

Cooldown:


Stretch: Quads, chest,
Rehab:  AT, SI

Fencing practice

18:00 Fencing

Warmup

Footwork

Bouts:.

1. B. 15-7
2. B. 15-5
3. A. 15-6
4. C. 14-15
5. C. 14-15
6. A. 8-15

Stretch: Wall splits.
Rehab:  Left knee..

Starting Strength Day 14

13:00 Gym

Warmup:

Run to gym 6 minutes
Stretch: Hip flexors, squat stretch.

Workout:



Squat 3x5x200
Bench Press 3x5x120
Power clean 5x3x120


Cooldown:


Stretch: Chest
Rehab: SI

Starting Strength Day 13

12:30 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x195lbs
Press 3x5x100
Deadlift 5x225 (changed from hook grip to mixed grip)

Cooldown:


Stretch: Quads, chest,
Rehab:  AT, SI

Fencing practice.

18:00 Fencing

Warmup

Drills.
No 2 with two partners.

Bouts:

1. B. 15-13
2. A. 10-15
3. B. 12-15
4. C. 15-5

Stretch: Wall splits
Foam roll hips.

Starting Strength Day 12

13:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:



Squat 3x5x195*
Bench Press 3x5x115
Power clean 5x3x115

*Meant to do 190. Will keep weight the same on next workout.

Cooldown:


Stretch: Chest
Rehab: SI

18:00 Fencing

Warmup

Bouts

1. C. 3-5
2. C 5-2
3. C. 5-3
4. A. 3-5
5. B. 15-10
6. C. 15-9
7. C. 15-10
8. A. 10-15

Stretch: Wall splits.
Rehab SI.

Starting Strength Day 11

08:00 Gym

Warmup:

Run to gym 6 minutes
Foamroll upper back and glutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x185lbs
Press 3x5x95
Deadlift 5x205

Cooldown:


Stretch: Quads, chest,
Rehab:  SI

Starting Strength: Day 10

11:30 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:



Squat 3x5x175bs
Bench Press 3x5x105
Power clean 5x3x110


Cooldown:


Stretch: Quads, chest, splits
Rehab: AT, SI

Fencing practice

17:45 Fencing

Warmup

Drills

Bouts

1. C. 15-5
2. B. 15-10
3. B. 15-5
4. A. 11-15
5. A. 6-15
6. C. 15-11

Stretch: Wall splits
Foam roll; Quads
Rehab: SI

Starting Strength: Day 9

08:00 Gym

Warmup:

Run to gum 6 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x165lbs
Press 3x5x90
Deadlift 5x185

Cooldown:


Stretch: Quads, chest,
Rehab:  SI

Fencing practice

17:45 Fencing

Warmup

Bouts:

1. A. 5-15
2. C. 15-11
3. C. 15-5
4. A. 15-10
5. C. 10-15
6. C. 15-12

Stretch:. Glutes, frog hamstrings.

Light day

13:00 Gym

Run to gym 6 minutes
Skipping 3 minutes on, 1 off 5 times.

Pullups 2x8
Facepulls 3x10
Rehab AT.

Stretch: Quads, splits, chest, calves.
Foamroll: Quads.

Starting Strength: Day 8

07:45 Gym

Warmup:

Run to gym 6 minutes
Foam roll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x145lbs
Bench Press 3x5x100
Power clean 5x3x105

Cooldown:


Stretch: Quads, chest, hamstrings, splits.
Rehab: AT, SI.

Starting Strength: Day 7

17:20 Gym

Warmup:

Rower 3 minutes
Foam roll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x145lbs
Press 3x5x90
Deadlift 5x175

Cooldown:


Run home: 5 minutes
Stretch: Quads, chest, splits
Rehab: AT, SI

Fencing practice

18:00 Fencing

Warmup

Bouts:

1. B. 8-15
2. B. 14-15
3. B. 15-8
4. B. 11-15
5. C. 15-9

Stretch: Wall splits.

Starting Strength: Day 6

18:15 Gym

Warmup:

Run to gym 6 minutes.
Foam roll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x135lbs
Press 3x5x100
Power clean 3x5x105

Cooldown:


Stretch: Quads, chest, hamstrings, splits.
Rehab: AT

Was a little pressed for time so did 3x5 on the power cleans. Form was good. First set of press felt heavy so maybe another warmup set required. Only realized afterwards that I should have done bench press instead and weight was too high.

Fencing practice

18:00 Fencing

Warmup

Drills.
1. Bet, direct, indirect, 1-2 with extension, with lunge.
2. As 5 point bout but start with foils engaged. First action must be a lunge, then normal footwork afterwards.

Bouts:

1. C. 15-7
2. A. 11-15
3. B. 15-11
4. C. 15-11
5. C. 15-7

Stretch: walls splits
Foam roll: hips.

Starting Strength: Day 5

16:00 Gym

Warmup:

Run to gym 6 minutes
Foam roll, upper back, quads, ITB
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x125lbs
Press 3x5x75
Deadlift 5x165

Cooldown:


Stretch: Quads, chest, splits
Rehab: AT, SI