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Thread: Still on the Right Side of the Grass

  1. #1241
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    • starting strength seminar april 2024
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    7/19/17

    GFB #3-10 (reps/sets)

    Bench - 87.5kg x3, x2, 78.5kg 5x3
    Close Grip Bench - 73kg 5x5
    Slingshot Bench - 95kg x1, x2, x2

    Press - 40/42.5/45/42.5/40kg x5
    Triceps Pull Downs - 15kg 10x5
    Cable Mid Rows - 55kg 8x5
    Rear Flys - 25lbs 8x5

    Another disappointing Bench session. No reason, other than skinny / long arms...

    Worked on some issues on the back off sets. We'll see if this work can get us over the hump next week.

    Not gonna panic at this juncture. Should we still have issues next week - ai yai yai.

  2. #1242
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    7/20/17

    GFB #3-11 (reps/sets)

    Deadlift - 197.5kg x4 PR, 172.5kg 4x5
    Deficit Deads - 155kg 4x4

    Wide Grip Pull Downs - 55kg 8x4
    Dumbbell Curls - 45lbs 8x4

    That was the longest top set of four, but I got them - and that's that. It's pretty cool to be pulling for four, close to what I pulled at the meet for my third attempt. Salvages an otherwise poor week with the bar.

    I was tuckered out, so I dropped the rack pulls and the rows - plus my hands were toast and not even straps would have helped.

  3. #1243
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    Congrats on those heavy pulls, BD! On the road to 500!

  4. #1244
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    Quote Originally Posted by codger View Post
    Congrats on those heavy pulls, BD! On the road to 500!
    Thanks, 500lbs is the goal...for now.

  5. #1245
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    7/22/17

    GFB #3-12 (reps/sets)

    Squat - 265lbs 5x3

    Bench - 165lbs 5x3

    Deadlift - 365lbs 4x3

    Goblet Squats - 50lbs 20x3
    LTE / Curls - 65lbs 15x3
    Triceps Push Downs - 40lbs 15x3

    Back at the old haunts. Too tired from Thursday's work to get in a morning session. Did three sets instead of five, I felt I needed the break. The load was 15% off the weeks' top set - not hard, just ssssslllooowwww.

    Back at it Monday.

  6. #1246
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    Quote Originally Posted by Browndog View Post
    Thanks, 500lbs is the goal...for now.
    Mine too. We can have a long-distance toast when we get there.

  7. #1247
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    Quote Originally Posted by codger View Post
    Mine too. We can have a long-distance toast when we get there.
    Sounds like a plan!

  8. #1248
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    7/24/17

    GFB #3-13 (reps/sets)

    Squat - 140kg x2...

    Oh my, es no bueno! My back was too fatigued from Thursday, felt worse than Saturday to be frank. So, I dropped all the Squats for the day. Thought about sulking for 10 minutes or so and decided to do the assistance work.

    Belt Squat - 80kg 10x4
    BSS - 50lbs 10x4
    Goblet Squats - 62lbs 10x4
    Back Ext - bw 20x4

    The legs are fine. It's just that the back is fried at the moment and I'm short on sleep as well. The weather is cooling off and drying out; a couple of good night's sleep and I'll be back at it.

  9. #1249
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    7/26/17

    GFB #3-14(reps/sets)

    Bench - 87.5kg x3, 2x2, 77.5kg 5x3
    Close Grip Bench - 72.5kg 4x6
    Slingshot Bench - 97.5kg 1x2

    Press - 40 / 42.5 / 45 / 47 / 42.5kg x8
    Cable Mid Row - 55kg 10x5
    Triceps Pull Down 20kg 10x5

    It is what it is...we'll see what the next cycle brings.

  10. #1250
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    starting strength coach development program
    7/27/17

    GFB #3-15 (reps/sets)

    Deadlift - 200kg x2, 175kg 4x5
    Deficit Deads - 160kg 4x4

    Hands were toast, straps were no help. Abs were fried and cramped up on my first few reps of sit-ups. Had to call it a day.

    Top set was short of the four reps that were called for. Got two (and that's a PR) and the third stalled just below the knees. We'll get 'em next cycle.

    This is the unofficial end of this cycle. Two more cycles to go...

    It was a mixed bag some good, some not so good. The not so good was that the Squat ended up well behind the other lifts in terms of progression. The good was the Deadlift. I think a 220 / 225 pull is not out of the question come October. The Bench is just short of where we wanted to be, but this isn't the lift that will make or break a competition total.

    Saturday ends the cycle, and then a de-load that I desperately need.

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