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Thread: Performance-Adjusted Excellence

  1. #791
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    May 2013
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    • starting strength seminar april 2024
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    Thanks for the response, Eric. I'll give the Zourdos paper a read (because I have time!).

    That'll be a real drag going to Hawaii I worked on a cruise ship that stopped at most of the islands back in 2014. There are good gyms to be found, so hopefully your wife will let you sneak in a couple workouts while you're out there. If not, maybe you can work the GPP angle and take in the scenery on a bike or go hiking. I'm sure you'll figure out something!

  2. #792
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    Congrats on finishing your first year of medical schooL!

  3. #793
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    Default Sunday, May 21, 2017

    BW - 186.8

    YOLO: C2W1D1

    TT - ~90 min


    Press:

    192.5 x 3 x 3, 2, 185 x 3 x 3, (3-4 min rest)
    RPE really hard to gauge; all of the sets felt really sloppy

    Power Clean:

    185 x 2, 205 x 2, (PC/FS) 215 x 3/3 x 3 (2 min rest), (PC) 185 x 3 x 3 (<90 s)

    CGBP:

    185 x 5, 8, 5, 6 (~30 s rest)

    Notes:

    Made the call to switch CGBP to D1, and Bench Hypertrophy to D2. The press was pretty hard, and I don't want to miss out on meaningful bench volume because of it. There will still be some fatigue tomorrow, but I think I will be able to get more out of it this way. We'll see.

    Power clean could probably use its own priority day, but that's not going to happen, unfortunately. If everything is a priority, nothing is. I'll continue to see what I can do, though. I'm not giving up on it, I just have higher priority lifts right now.

    In the mean time, maybe one of the Chris' could offer some critique's on my form:


  4. #794
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    Whoops. My mistake. Thought I was in Christopher John's log.

  5. #795
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    Default Monday, May 22, 2017

    BW - 187

    YOLO: C2W1D2

    TT - ~70 min


    Squat: (strength)

    375 x 3, 2 (3 min rest), 3, 3, 3, 3 (4 min rest)
    Abs_Int 85%, Rel_Int 92.2%

    Bench: (hypertrophy)

    235 x 8, 8, 7 (2 min rest), 8 (3 min rest)
    Abs_Int 70%; Rel_Int 89.1%

    RDL: (hypertrophy)

    345 x 8 x 3 (90 s rest, first set DOH)

    Did some grippers between sets. Hat tip, Chris.

    Notes:

    Squat was a little awkward, I lost focus on the one set with 2 instead of 3. I also had to stop a set from the very beginning because some bro came running up behind me screaming "I got you, bro!" before I even started the descent. It totally fucked my focus, and I had to re-rack, ask as politely as I could for him to never do that again, and sit back down for a minute.

    I'm also willing to wait an additional minute between sets to get more total volume in. Hopefully improved work capacity will come over time if I keep pushing it hard.


    Quote Originally Posted by hector_garza View Post
    Whoops. My mistake. Thought I was in Christopher John's log.
    Tis flattery to be mistaken for one so admirable.
    Last edited by Eric K; 05-22-2017 at 08:04 PM. Reason: dur...descent

  6. #796
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    Quote Originally Posted by Eric K View Post
    In the mean time, maybe one of the Chris' could offer some critique's on my form:

    That's creepy how you managed to get footage of my workout from today on Sunday.

    Quote Originally Posted by hector_garza View Post
    Whoops. My mistake. Thought I was in Christopher John's log.
    I still appreciate the sentiment!

    Quote Originally Posted by Eric K View Post
    Tis flattery to be mistaken for one so admirable.

  7. #797
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    I thought the initial positioning was solid...let down by letting the bin get too far forward, after that it would have needed Minasian-like reflexes to recover it.

  8. #798
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    Default Wednesday, May 24, 2017

    BW - 187.6



    YOLO: C2W1D3

    TT - ~70 min


    Power Snatch:

    135 x 2 x 8 (EMOM, easy)

    Bench:

    285 x 3 x 6 (4 min rest, first set was wonky, got better from there: @7.5-8ish)

    Anterior Squat:

    185 x 6 x 4, easy, but upper back fatigue, elbows wanted to drop

    Press:

    157.5 10 min density - 26 reps

    ~12,500 steps

    ETA: CoC - #1 R15, L9; T R60, L50

    Notes:

    It's annoying difficult to resist the urge to tweak. It's hard to trust the program when you have serious reservations about the competence of the guy who made it up. I just need to do it and stop thinking about it until it's over.

    Over-thinking is also my problem under the bar a lot of times. The first bench set was a little ugly because I was over-thinking everything. I was also concerned by the fact that, technically, 285 x 3 is a lower relative intensity than 280 x 5. But, it's more weight on the bar, and a lot more volume (6 triples compared with one top set of 5). Also, reps and intensity just don't scale perfectly. We don't want to be paralyzed pursuing perfection.

    Press was my tribute to Hanley. I was hoping I could get 32 reps in, so I started with triples every 45 s. That didn't last. If I had done 3 every 60 s, I think I could have done 30 reps. Worth the lesson and my shoulders burned something awful with a nice swole-pump.

    Grip work was done as soon as I got home from the gym in about 5 minutes.

    Quote Originally Posted by Christopher John View Post
    That's creepy how you managed to get footage of my workout from today on Sunday.


    Quote Originally Posted by Chris McCarthy View Post
    I thought the initial positioning was solid...let down by letting the bin get too far forward, after that it would have needed Minasian-like reflexes to recover it.
    Indubitably.

  9. #799
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    Jan 2010
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    BW - 186ish

    CoC:

    Hand Reps w/ #1 Reps w/ T
    Left 30 200
    Right 30 200

    ~11,500 steps

    Notes:

    Astutely inept.

  10. #800
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    Aug 2012
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    starting strength coach development program
    Quote Originally Posted by Eric K View Post
    BW - 186ish

    CoC:

    Hand Reps w/ #1 Reps w/ T
    Left 30 200
    Right 30 200

    ~11,500 steps

    Notes:

    Astutely inept.
    What's inept? Gripper workout looks legit.

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