Starting Strength Day 25

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 2x8x185
Press  5x105, 2x5x95
Bench 2x8x95
Deadlift 5x255
Situps 1x20x30

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Fencing practice

18:30 Fencing

Warmup

Bouts

1. B. 15-5
All subsequent bouts were best of three where you won by getting three touches in a row.
2. C. 2-0
3. C. 2-0
4. A. 2-0
5. A. 0-2
6. B. 2-0
7. C. 2-0
8. A. 1-2

Stretch: Wall splits, hip flexors.
Rehab : SI

Starting Strength Day 24

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x215
Bench Press 3x5x125
Press 2x8x65
Power clean 5x3x125
Back extension 15

Cooldown:


Stretch: Chest, Hip flexors, calves.
Rehab: SI, AT

Conditioning

17:00 Home

Warm up 8kg

Halos 10
Wall touches 2x10
Goblet squats 10

Workout

Alternating each minute for 15 minutes
Swings 20x16, Pullups 3, pressups 5
Fencing footwork.

Rehab SI, AT

Stretch: Calves, Chest, hamstrings.

Fencing Practice

19:15 Fencing

Warmup

Bouts:

1. C. 5-4
2. C. 5-1
3. B. 5-2
4. B. 0-5
5. B. 5-1
6. B. 5-3
7. A. 1-5
8. A. 5-3
9. C. 5-0
10 . A. 2-15


Stretch: Wall splits.

Starting Strength: Day 23

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 2x8x185
Press  3x105, 2x5x85
Bench 2x8x95
Deadlift 5x245
Situps 2x20x25

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Fencing practice

18:00 Fencing

Warmup

Footwork

Bouts:

1. A. 15-11
2. A. 7-15
3. B. 15-5
4. C. 15-14
5. C. 15-7

Lesson

Stretch: Wall splits.

Starting Strength: Day 22

10:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x205
Bench Press 3x5x120
Press 2x5x65
Power clean 5x3x120
Situps 2x15x25

Cooldown:


Stretch: Chest, Hip flexors, calves.
Rehab: SI, AT

Fencing practice

17:45 Fencing

Warmup

Footwork

Bouts:

1. C. 15-4
2. A. 10-15
3. A. 14-15
4. A. 14-15
5. C. 9-15

Lesson

Stretch: Wall splits.
Rehab: SI

Conditioning

13:00 Home

Warm up 8kg

Halos 10
Wall touches 2x10

Workout

Superset
Pullups 3x8
Pushups 3x15

Swings 20x16, then one minutes fencing footwork for 12 minutes.

Rehab SI, AT

Stretch: Calves, Chest, hamstrings.

Starting Strength Day 21

11:40 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 2x8x185
Press 3x5x100
Bench 2x8x95
Deadlift 5x235
Situps 1x20x25

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Fencing practice

17:45 Fencing

Warmup

Drills

Lesson.

Stretch: Wall splits, hip flexors.

Starting Strength: Day 20

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x205
Bench Press 3x5x120
Press 2x5x65
Power clean 5x3x120
Situps 1x20x25

Cooldown:


Stretch: Chest, Hip flexors, calves.
Rehab: SI, AT

I added an easy set off presses. I wanted to practice teh lift twice a week now that I've dropped from three days to two.

Fencing practice

17:45 Fencing

Warmup

Drills

Bouts:

1. A. 9-15
2. C. 15-10
3. A. 9-15
4. C. 15-10
5. B. 12-15
6. C. 10-15

Stretch: Wall splits
Rehab SI

Conditioning

13:00 Home

Warm up 8kg

Halos 10
Wall touches 2x10

Workout

Pullups 3x8
Pushups 3x15

Swings 20x16, then one minutes fencing footwork for 12 minutes.

Rehab SI, AT

Stretch: Calves, Chest, hamstrings.

Fencing practice

Lesson

Lunge Pad

Footwork

Bouts

1. B. 5-2
2. C. 5-3
3. A. 4-5
4. A. 2-5
5. B. 5-0
6. A 4-5
7. B. 4-5
8. B. 5-2
9. C. 5-3
10. C. 5-2
11. C. 5-3
12. C. 5-2
13. A. 5-0
14. B. 5-3

Stretch: Wall splits, quads.
Rehab: SI

Starting Strength Day 19

11:40 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x195
Press 3x5x95
Deadlift 5x225
Situps 1x20x25

Cooldown:


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

Fencing practice

17:45 Fencing

Warmup

Footwork

Bouts:

1. B. 15-9
2. A. 13-15
2. B. 13-15
4. C. 15-5
5. A. 12-15

Stretch: Wall splits
Rehab SI

Starting Strength Day 18

16:45 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x185
Bench Press 3x5x115
Power clean 5x3x115

Cooldown:


Stretch: Chest
Rehab: SI, AT

Reset the weights after a week off, form felt good and lifts easy even though I was tired.

13:00 Home

Warmup

FS 2x5x44 left and right
GS 2x5x44
DL 20x44
Floor press 3x5x20
Pullups 2x8

Stretch: Chest
Rehab: SI

07:20 Hotel Gym

Warmup

Bike 3 minutes.

Goblet Squat 3x5x35
DB Press 3x5x35
RDL 20x35
Pullups 2x8

Rehab
SI, AT

At a conference for 4 days. Hotel gym has limited options so making the best of it. I'll consider it an easy week.