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Thread: Stroup's Log

  1. #2521
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    Sep 2010
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    170523 bw266 wk2d3
    SSB No Belt (373 e1rm) 245x9, 265x9, 285x9@9(385e1rm +12lbs), 245x9
    Low Incline (201 e1rm) 135x9, 155x9, 175x9@9 (236 e1rm +35lbs), 135x9x2
    Pullups 5x3, 1x1 cut em short due to time
    Leg Curls 90x10x3
    Front Raises 20'sx10x3
    Curls skipped due to time

    Good damn day, hip low back area on my left side was bugging me. But the SSB shakes loose any pansy ass excuse I could make for it. Big improvement on incline but I knew once I upped my frequency from what the KSC PL method suggested my bench numbers would steady climb. I'm not strong enough to make progress on bench frequency that low.

  2. #2522
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    Sep 2010
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    170525 bw267 wk2d4
    2-Bd CGBP 195x9, 205x9, 215x9@9 (290e1rm, +2lbs), 205x9x2
    SLDL 265x9x3
    Belt Squats 225x9x3
    Skullcrusherz 85x10x3
    DB Rows 90'sx10x3

    Later than normal for Thursday, but got it done. I know boring right?

  3. #2523
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    Week 2 Tonnage
    Squat - 24975 (+3475)
    Bench - 25890 (+5490)
    Dead - 18405 (+1905)

    Nice bump in tonnage. Again bench tonnage isn't including any other upper body pressing that isn't a close bench derivative so it's probably actually noticeably higher. Just week two, but we're on the plus side across the board!

  4. #2524
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    Sep 2010
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    170527 bw267 wk3d1
    High Bar Beltless 265x8, 280x8, 305x8@8.5-9 (401 E1RM, +16lbs), 265x8
    Duffalo Bench 185x8, 195x8, 205x8@9 (269 E1RM, +6lbs), 185x8x2
    Tempo Pullups 2, 1, 1, 2, 3
    Steep Incline 120x8x3
    Crossbody Curls 30'sx15x3

    Damn good day, went in feeling like jane left feeling Tarzan.

  5. #2525
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    Sep 2010
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    170528 bw266 wk3d2
    Deadlift 335x1x15 (15-45 sec rest)
    CGBP 195x8, 205x8, 215x8@9(282 e1rm, +5lbs), 195x8x2
    Pullups 2, 2, 1, 2, 3
    Seated French Press 75x8x3
    Flyes 25'sx15x3

    Good day, low back was not feeling deficits so I used the SSPT table to get some dead work in.

  6. #2526
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    Definitely deloading this week. Low back feels like hot fucking garbage. Will have to rely on less frequency for my lower body stuff going into this meet prep.

  7. #2527
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    Sep 2010
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    Back in the gym feeling good

    170601 bw265
    Bench Paused (duh?) 215x5x5, 235x1
    Low Incline DBBP 60'sx10x3
    Seated DB Press 35'sx10
    Front Raises 20'sx10x2
    Laterals 15'sx10x2
    Skullz 90x10x2
    DB Curls 25'sx10x2

    Gonna rock the upper lower 4 day split going forward to this meet. Today was feeling good! Goal is to get this 5x5 UP and hopefully be banging close to the hundos come meet time on DB bench.

  8. #2528
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    170602
    Dead 385x5x3
    Block Dead 435x5
    SLDL 315x5x2
    P-Rows 225x5x3
    Shrugs 225x10x3
    BB Curls 75x8x2
    DB Curls 25'sx10x2

    Deads were SOLID.

  9. #2529
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    170603 bw262
    Bench 220x5x5
    Wide Grip Duffalo 195x8x2
    Incline Paused 155x8x2
    Decline Paused 205x8x2
    Flat DB Bench 65'sx8x2
    Push-ups 9, 9, 6, 6
    DB Curls 20'sx12x3

    Chest destruction. NFA.

  10. #2530
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    Sep 2010
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    starting strength coach development program
    170604 bw269 super hydrated
    Squat 315x5x4
    SSB Squat 245x6x4
    Belt Squat 225x10x2
    Leg Press Narrow n Low 315x15x2
    Prone Leg Curl 90x15, 12, 11

    Spent all day on the beach with wife and kiddo. Got er done late. Sandbagged the SSB weight. Everything else was about right.

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