starting strength gym
Page 2 of 22 FirstFirst 123412 ... LastLast
Results 11 to 20 of 212

Thread: Onwards with tectonic swiftness.

  1. #11
    Join Date
    Jul 2015
    Location
    the Island of Misfit Toys
    Posts
    1,036

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    trained yesterday, more correctly, was trained yesterday.

    did all 5 lifts, mostly for 5's various weights under the expert eye of Carl Ragahvan, the Starting Strength coach. We have one, he is it. 600 mile round trip. Whew.

    So,

    Press, not so bad, need more hip forward, keep the bar close, lower it quicker, wider stance. tighten everything.

    Squat, hip drahve and keep hip drahving, don't let the knees come forward, tilting the torso upright prematurely. Stance wider then y usual, with more flare, I haven't been doing 30 degrees.

    Bench, keep the thorax extended. and keep the thorax extended, pinch shoulder blades together and keep the thorax extended while bracing harder with the feet and maintaining that thoracic extension. Also probably go ahead with 1 kilo increments for bench and press to keep rolling progress forward.

    Power clean, don't jump too soon. Get the elbows up and FORWARD, not out to the side. thumbs length grip.

    Deadift. here's where the coaches eye is better then looking at video. Hip drop just and then rise agin just before the bar breaks the floor. The hip has to rise again or the bar wouldn't break the floor. Also twisting to the right, not totally surprising, my left side is fairly out of whack. Still, twisting i bad, so I have to sort this out. Also set up with the bar a bit further from the shins to allow more leg drive.

    So, a bit of a program break I'll just go back to what is in the book on Wednesday.

  2. #12
    Join Date
    Jul 2015
    Location
    the Island of Misfit Toys
    Posts
    1,036

    Default

    Back to the program

    Squat 20x5 40x5 50x3 60x2 70x1 80x3 90x3 100x2 (forgot to AMRAP) 105x1 110x1 80x3x2

    Bnch 2x10 30x5 40x3 50x2 60x1 70x5

    \\\And

    Seated DBP 10x10 12.5x10 15x10

    Power clean practice, turned into clean practice. messing bout with 40 kg.

    Paused SGDL 40x10 50x10 60x10 trying to find some leg drive

    chin ups 3x15 supersetted with elbow extension machine to break the monotony.

    Jogging on road to nowhere. 2 degrees incline 7.5 speed units Flower and Orgone Accumulator breathing 2:2.
    Last edited by chrisd; 09-28-2016 at 09:23 AM. Reason: Stupid

  3. #13
    Join Date
    Jul 2015
    Location
    the Island of Misfit Toys
    Posts
    1,036

    Default

    Feeling rough, do not empty the vscuum cleaner indoors, do not inhale while doing so

    Prize of thr day goes to the guy who loaded five plates on the smith machine and did half rom leg presses. One slip, you get two halves of a half repper.

    Press warm ups 48.5*5*3

    Deadluft wu 105*5 120*3 132.5*2 140*1 PR three plates, who wants a fight?

    Fs wu 77.5*1 top
    Benh 65*5*4

  4. #14
    Join Date
    Feb 2013
    Location
    somewhere in the cornfields
    Posts
    436

    Default

    Quote Originally Posted by chrisd View Post
    Feeling rough, do not empty the vscuum cleaner indoors, do not inhale while doing so
    Yep, I've made that mistake before.

    Love the log title. Good call going to see a SSC. I went to go see one last year, (Karl in Chicago) and it was the best thing I could have done for my training.

  5. #15
    Join Date
    Jul 2015
    Location
    the Island of Misfit Toys
    Posts
    1,036

    Default

    Thanks rjharris

    Well today the gym was dominated by the anguished grunts and cries of the bodybuilders. It's easy to make fun of them, but if I put in that kind of workload, I'd be making some noise too, multiple sets to failure is painful.

    Squat, 20*5 40*5 50*3 60*2 70*1 80*1 85*5 95*3 105*3 110*1 112.5*1 85*5*2

    Bench 20*10 30*5 40*3 50*2 60*1 70*1 77.5*3*4

    And

    Seated dbp 17.5*8,8,6

    Ddl 50*8 70*8 90*8 110*3*2

    Curls up to 12.5 and down again
    Last edited by chrisd; 10-05-2016 at 01:33 PM. Reason: Can't work phone

  6. #16
    Join Date
    Jul 2015
    Location
    the Island of Misfit Toys
    Posts
    1,036

    Default

    Press. 20x5x2 30x5 40x2 50x1 54x3,2,3 repeat

    Deadlift 20x10 40x5 60x3 80x2 100x3 112.5x2 125x3 130x1 135x1

    And

    bench 65x5x4

    fs 20x5 40x3 50x3 60x2 65x1 70x1 75x1 77.5x1 60x3x2

    pulldowns (125)x8x3

    cardio bike 30:60 5:1 4 cycles

  7. #17
    Join Date
    Jul 2015
    Location
    the Island of Misfit Toys
    Posts
    1,036

    Default

    Bench: 20x5x2 40x5 50x3 60x2 70x1 80x1 83.5x1x3

    Squat 20x5 40x5 50x3 60x2 70x1 80x3 90x2 100x1 105x1 110x1 112.5x1

    And

    SDBP 17.5x[8,8,7]

    HSGDL 40x6 60x5 70x5 80x3x3

    Chin up bwx3x10
    Supersetted with LTE 15x10x10

    Oddity of the day, rack pulling from a platform, why ? Just lower the pins ! And lower them so that the bar is below knee height, a six inch rack pull is no achievement.

  8. #18
    Join Date
    Jul 2015
    Location
    the Island of Misfit Toys
    Posts
    1,036

    Default

    Rack full, so cleaned the press: 20x5x2 30x4 40x3 45x2 50x1 55x1 58.5x1x3

    Deadlift 40x5 60x5 80x2 90x1 97.5x5 110x5 122.5x5 Left it there.

    And for good measure

    Fsquat 20x5 40x3 50x3 60x3 65x2 70x1 75x1 80x1 possibly the ugliest, wobbliest front squat ever, but it went up, so it counts
    bench 65x5x5
    chin upx3x5

    cardio bike 30:60s 5:1 10 min total

  9. #19
    Join Date
    Jul 2015
    Location
    the Island of Misfit Toys
    Posts
    1,036

    Default

    Not the grestedt day. Felt a bit crap.

    Trying a 4 day olad traditional 531 pattern.

    Squat oh 5*5 15*3 20*3 fs30*3 bs 40*5 50*5 60*2 70*1 77.5*5 high! 87.5 better depth 97.5*5 105*1 110*1

    Assist sdbp 17.5*(8,8,9)
    Cu 4*7
    Sumo dl 40*5 50*5 60*5 70*5*2

  10. #20
    Join Date
    Jul 2015
    Location
    the Island of Misfit Toys
    Posts
    1,036

    Default

    starting strength coach development program
    A quiet day at the Crossfit box. The music system in the side gym turns out to double up as a radio, so I was able to work out to Radio 4. Nothing like 'You and Yours' to get the adrenaline going, If I time it right, I might get a PR during The Archers.

    Bench 20x10 40x5 50x3 60x2 70x1 72.5x5x3

    assist Inc DBP 10x10 12.5x10 15x10 17.5x10x2
    snatch practice
    dips BWx10x3
    GHR 10x3

    all done in less than an hour.

Page 2 of 22 FirstFirst 123412 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •