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Thread: Kyle's PL log

  1. #1551
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    Nov 2011
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    • starting strength seminar april 2024
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    2/22
    Squat - 275 4x6, 315x10 (some improvement, quad still feels very weak)
    GHR 3x10
    Reverse hyper 3x10

  2. #1552
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    2/23
    Bench (1st rep paused) - 325 4x5
    Spoto bench press - 225 2x10
    Pullups - bw+50 5x5
    DB Curls 5x12 real cute

    --A few things. First, the bumpers and all the weights we use for everything but bench at this gym are awesome and spot on. But there are some serious discrepancies in the weights of the iron plates in the bench area. Training partner and I both noticed that right side of barbell felt significantly heavier, and the overall weight of the barbell felt much heavier than what we're accustomed to.

    Second, my pec is bothering me. I might need a different approach on bench. Volume makes it flare up. The options I'm considering:

    (1) Bench with planned volume/intensity 1 week, deload following week. Basically, space out my real bench workouts to once per two weeks.
    (2) Bench with planned volume/intensity 2 weeks, deload one week. So two weeks on, one off.
    (3) Bench weekly, but just work up to a single at 85%-95% (depending on proximity of workout to a meet) and build volume with very light weights that aren't capable of tearing my pec (225-275 range).

    Thoughts/suggestions appreciated!

  3. #1553
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    2/25
    Deadlift - 575x6 (1-2 in tank)
    Snatch grip DL (beltless) - 455 2x6
    Squat - 225x5, 275x5, 315x5, 365x5 (No quad pain but felt terribly weak. Had just DL'd, though.)
    DB row - 100 3x20

  4. #1554
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    2/26
    Press - 210x6,6, 205x6,6
    Pullups - bw 3x10

    --Must...eat...more. And get some sleep.

  5. #1555
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    2/29
    Squat (beltless) - 315x5,5, 365x5, 405x3 (obviously not heavy, but this was about all the quad could handle. Still happy to have 405 on my back for the first time in almost a month.)
    GHR - bw 3x10
    Prowler - 60 ft x 8 runs

    --Was talking to my training partner about all the little strains and tears I've had in the past year. I'm in my mid 30's, and it might be time to back off the volume. I want to experiment with training my squat the same way I train my best lift, the deadlift. The primary driver of adaptation is the weight on the bar--at least for me--given my fiber type, perhaps my age, and a host of other factors. I've always trained the deadlift with very high intensity and low volume. Is it my best lift because I just happen to be good at it? Does the pull simply respond better than the other lifts to high intensity/low volume? Or have I trained my deadlift in a way that makes more sense for all the lifts? Maybe it's a combination of these things.

    At any rate, this training cycle (once my quad has healed well enough to start real training) I intend to find out whether my squat will respond well to a higher intensity/lower volume approach like the one I employ with deadlifts.

  6. #1556
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    3/1 Day 1 of Operation "Stop Tearing Shit" on bench

    Bench (paused) - 315x1, 350x1 (RPE 7)
    Spoto bench - 275 4x6 (RPE around 7 for all these. Not enough weight to tear a pec. See how I did that.)
    Pullups - bw+50 5x6
    Incline DB bench - 100 3x10

  7. #1557
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    One of the guys I coach switched to reverse grip after a pec tear and has seen steady progress. YMMV but if your low volume high intensity approach stalls out, might be worth a swing.

  8. #1558
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    Quote Originally Posted by Patrick Stroup View Post
    One of the guys I coach switched to reverse grip after a pec tear and has seen steady progress. YMMV but if your low volume high intensity approach stalls out, might be worth a swing.
    Interesting. My biggest concern would be dropping the bar on my face.

  9. #1559
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    Yeah definitely don't do that. Spotters and safeties plus practice

  10. #1560
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    starting strength coach development program
    3/3
    Deadlift - 585x6
    SGDL - 475x6
    Squat (light) - 315 3x2
    3 planks

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