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Thread: bean counter's log

  1. #91
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Sweet Fronties...nice to have those extra kilos there too!

  2. #92
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    Quote Originally Posted by Chris McCarthy View Post
    Sweet Fronties...nice to have those extra kilos there too!
    Thanks Chris. I might try training them up a bit.

    Friday 19 May

    Bodyweight: 91.5 kg

    Pendlay Row [7 minutes]
    70 kg: 8, 8, 8, 6, 6
    60 kg: 6, 8
    Totals: 50 reps, 3,360 kg

    Seated DB Press
    20 kg: 8, 8, 8, 8
    Totals: 32 reps, 1,280 kg

    Short rest.

    DB Hammer Curls [7 minutes]
    10 kg X lots (100+)

    Sufficient to give me biceps DOMS.

    DB Split Squat
    10 kg: 8, 8, 8, 8
    Totals: 32 reps, 640 kg

    Light and easy, but I still picked up some glute DOMS.

    Rotator Cuff Circuit
    X3



    Sunday 21 May

    Bodyweight: 91.7 kg

    Rotator Cuff Circuit
    X3
    Last edited by bean counter; 05-22-2017 at 03:19 AM.

  3. #93
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    Monday 22 May

    Bodyweight: 91.7 kg

    I've been having a little trouble with my right hip, both the adductor and the hip flexor. It wasn't too bad today, so I carried on.

    Buffalo Bar Squat
    SBD knee sleeves, belt, wrist wraps
    117.5 kg: 1 X 10 @ 6
    125 kg: 1 X 10 @ 7
    130 kg: 2 X 10 @ 8, 8+ [PB]
    Totals: 40 reps, 5,025 kg

    Blergh. Back to the buffalo bar to try and lose a bit of elbow and shoulder stress. Sets of ten were as little fun as I expected. 117.5 kg had me huffing and puffing despite 10 easy reps. Reps 8-10 of the 125 kg were slowed and something like reps 5-10 with 130 kg were slowed, with 9 & 10 being ugly. Wile deeply unpleasant I didn't quite get to the level of a religious experience so there probably still was a bit more weight or reps there if I'd really need it.

    Notionally a 7RM, 8RM, 9RM and 10RM PB on squats since I haven't trained those rep ranges in a long time (7-8 reps) or never (9-10 reps)

    Press
    Belt, wrist wraps
    49 kg: 1 X 8 @ 7.5
    51 kg: 2 X 8 @ 8+, 9-
    47.5 kg: 1 X 8 @ 8
    Totals: 32 reps, 1,560

    Poor. I was like jelly after the high reps squats and couldn't maintain a rigid base from which to press. Weights were less than I wanted. Also had some weird neuro sensations in my right forearm while warming up.

    Elbows aren't feeling great at the moment. Hip flexor was also aggravated by this squat session. I might have to delay or cancel my next squat slot.

  4. #94
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    Tuesday 23 May

    Bodyweight: 92.6 kg

    Front Squats
    Rehband knee sleeves, straps
    90 kg: 1 X 6 @ 6
    95 kg: 1 X 6 @ 7
    100 kg: 2 X 6 @ 8, 8+ [PB]
    Totals: 24 reps, 2,310 kg

    Good. Not too sure on RPEs, but taking my old (summer 2015) 3RM for sets of six was nice.

    DB Seal Row
    25 kg: 1 X 12 @ 7
    27.5 kg: 1 X 12 @ 8
    30 kg: 1 X 12 @ 9
    27.5 kg: 1 X 12 @ 8
    Totals: 48 reps, 2,640 kg

    OK, no dramas.

    Rotator Cuff
    X3

    Planks
    35s X 7

    DB Hammer Curls [slow eccentric]
    10 kg X 10 X 5

  5. #95
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    Thursday 25 May

    Bodyweight: 92.4 kg

    Sumo
    Belt, straps
    140 kg: 1 X 8 @ 6
    147.5 kg: 1 X 8 @ 7
    155 kg: 2 X 8 @ 8+, 8.5+ [PB]
    Totals: 32 reps, 4,780 kg

    OK. While my setup didn't seem to be the greatest I had some really nice mid-set reps where I felt like I was getting good drive off the floor with my legs. But by the end of the heaviest sets my legs were locking out too early and I was stiff-legging the weight through most of the ROM. Heavy breathing and lots of sweating from these high reps as expected, especially since it was the hottest day of the year so far in London.

    I set a 8RM PB since I've never been foolish enough to do deadlift 8s before. Hips felt better than expected with this high volume.

    Seated DB Press
    15 kg: 1 X 10 @ 6
    17.5 kg: 1 X 10 @ 7
    20 kg: 2 X 10 @ 8-, 8-
    Totals: 40 reps, 1,450 kg

    OK, not much to say.

    DB Lunges
    Rehband knee sleeves
    10 kg: 1 X 11 @ 6
    17.5 kg: 1 X 11 @ 7+
    + Straps
    20 kg: 2 X 11 @ 8-, 8-
    Totals (each side): 44 reps, 1,485 kg

    Better than expected. I had to add straps for the top sets as my grip was struggling to keep up with my legs. While things were getting somewhat ragged towards the end of the heavier sets I do feel there was a little more weight or reps there if necessary. I remembered how bouncing my knee off the floor during lunges makes it hurt, so tried to be relatively controlled.

  6. #96
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    Friday 26 May

    Pendlay Row
    60 kg X 10 @ 6
    65 kg X 10 @ 7
    70 kg X 10 @ 7.5
    72.5 kg X 10 @ 7.5
    Totals: 40 reps, 2,675 kg

    Good, could have gone heavier.

    Rotator Cuff Circuit
    X3

    Plank
    35s X 7

    Lat Pulldown
    60 kg X 10 @ 6
    65 kg X 10 @ 8, 8, 8
    Totals: 40 reps, 2,550 kg

    Not great. The earlier rows probably held me back here.

    DB Hammer Curls [slow eccentric]
    10 kg X 10 X 5

    Total workout time 55 minutes.

  7. #97
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    Sunday 28 May

    Bodyweight: 92.6 kg

    Rotator Cuff
    X3


    Monday 29 May

    Bodyweight: 92.0 kg

    Workout in data...


  8. #98
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    I know what "Buff Squats" refers to but I still like the idea of doing normal squats and thinking "Yeah, these are going to get me BUFF...."

  9. #99
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    Quote Originally Posted by Chris McCarthy View Post
    I know what "Buff Squats" refers to but I still like the idea of doing normal squats and thinking "Yeah, these are going to get me BUFF...."
    Coming soon: hench press and shredlifts.

  10. #100
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    starting strength coach development program
    Quote Originally Posted by bean counter View Post
    Coming soon: hench press and shredlifts.
    I like it...make it so.

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