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  1. #111
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    7/4- home 520p-650
    Standing Rack Press 155x1, 165x1, 175x1, 180xf, 155x5, chin level
    Bench Press 190x8x4
    Chin Ups bwx4, 4, 4, 4, 4, 3, 3, 3, 3, 2, 2, 1 (37), amrap7

    I'm going to start doing rack presses for my heavy pressing, since I think the presses were hurting my elbows and that's not good when I'm benching after. Just tested my strength today for the rack presses. I think I'll be alternating 1x3 with a 3x3 back off and 5 singles for these. The last time I did these I think they helped my overhead press a bit. My bench press strength is increasing well, but my overhead press doesn't see to be improving, so hopefully this will help address that. Approximately 7 minutes rest on bench since my shoulders and triceps were kind of dead from pressing before. I don't really want to squat those sets of 8 tomorrow, but oh well.
    Last edited by oshirok; 07-04-2015 at 11:13 PM. Reason: consistency

  2. #112
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    7/5- home 310p-510
    Squat 310x8x2, 290x8x2
    Conventional Deadlift 365x3, 3, 5, beltless first set then belt, straps all sets

    I read through the squat part of SSBBT3 again and I'm trying to work on my hip drive and my knee movement, which are of course interrelated. Technique looked a little better today, but after the first 4 reps all I can think about is hurrying and finishing the set. The weight is also light compared to heavy 5s and 2s, so that makes a difference as well. I threw a belt on for deadlifts cause I felt like it and I worked on trying to get into a good start position with a belt on, which is not easy, but I think I did okay. And I pulled 5 on the last set since I was suppose to do 4 sets, but decided to stop at 3. Yeah, that makes sense. Straps because my forearms are sore from going to the driving range with my dad for the first time in a few years. Golf is hard. Also, I almost didn't squat today because my right hamstring was bothering me, but I warmed up and it didn't hurt or anything. About 9 minute rests on squats and 6 minutes for deadlifts.
    Last edited by oshirok; 07-05-2015 at 11:14 PM. Reason: Because I didn't already write enough comments.

  3. #113
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    7/6- school 440p-600
    Bench Press 205x5x2, 195x5, 2s pause
    Chin Up 40x5x4, 45 deg handle things
    Dips 90x8, 6, 45x12

    Too lazy to find 2.5s for bench so I made it kind of average out. Just jumped to 90 for dips because 85 is too many different plates. I slept a lot this weekend and it threw off my sleep schedule so I couldn't fall asleep last night, but I had to be up by a certain time.

  4. #114
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    7/8- school 100p-230
    Bench Press 235x5, 215x5x2, 1s pause
    Pause Squat 225x5x2
    Overhead Press 135x6x4, ~5 min
    Chin Ups bwx15
    Curls 35x25, 20

    Bench went pretty smooth. I don't normally do those squats but my legs were just still so sore from the 8s on Sunday and I need to squat heavy tomorrow. Changing press volume to 4x6 alternating with 5x4 so I can keep throwing weight on the bar. And curls because elbows feeling a little bit not so good.

  5. #115
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    7/9- school 430p-600
    Squat 380x5, 345x5
    Sumo DL 455x7
    Curls 55x16, 40x20

    Squats were kind of ugly, and I'm surprised I got all the reps. Deadlift was suppose to be 5 reps, but the 5th rep went plenty fast, so I pulled another one, and then, for some reason, another one. Well being able to pull that is reassuring. My deadlift programming is always all over the place. Curls since my elbows were hurting yesterday.

  6. #116
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    7/11- home 515p-700
    Overhead Press 170x1(f)
    Standing Rack Press 145x2, 155x2x3, nose level
    Bench Press 205x5x4
    Close Grip Bench Press 185x10
    Chin bwx4, 4, 4, 4, 4, 3, 3, 3, 3, 2, 2, 2 (38)

    Tried to press 170x2 just because, but I failed the second rep. So basically my overhead press hasn't improved at all in the past few months and if anything it's probably gone backwards. I did the rack presses at nose level today, and I like those better than the ones from chin level, since I usually miss my presses just above my head. I don't think it'd be good to do those for more than a couples reps though since I can't put the bar back down straight after the rep. So scratch whatever I planned last week, I think I'm going to alternate doubles and singles on standing rack press for heavy day and alternate a top set of 5 with back offs and a top set of 3 with back offs for volume. For bench I'm going to make my medium day close grip, and drop the weight, since it's getting too heavy for a not heavy day. Based off of my close grip set today, I don't think that my close grip bench is much less than my regular bench.

  7. #117
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    7/12- home 800p-945
    Squat 330x5x4
    Conventional Deadlift 375x3, 3, 4, belt and straps
    Double Overhand Hold 225x20s

    Didn't train til late because I went out with some friends today. Bowling before squatting did not agree with my right knee. I push off with my right foot crooked when I bowl, so sometimes that irritates my knee. I had planned for 5 sets of squats, but stopped after 4 because of my knee and I was just exhausted already. 7-8 minute rests on squats and about 5 minute rests on deadlifts. Also I just held onto 225 double overhand for 20 seconds for grip strength.
    Last edited by oshirok; 07-13-2015 at 02:19 AM. Reason: mistype

  8. #118
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    7/13- school 1245p-145
    Close Grip Bench Press 185x3, 205x3x2, 225x3, 2s pause
    Chin Ups 45x4, 4, 4, 4, 6, 45 handle things
    Dips 50x12

    I probably could have hit 225 for a set of 5 on close grip, which would be about 10 lbs off what I think I could do regular. Close grip is just on the edge of the knurling and regular grip is about 2-2.5" wider on each hand. Elbows didn't get sore til pull ups and dips, but it bothered my dips a bit so I stopped after one set.
    Last edited by oshirok; 07-13-2015 at 06:34 PM. Reason: mistype again

  9. #119
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    7/14- home 930p-1000
    Impromptu Recovery 2s Pause Squat 225x5, 275x3, 295x3

    Because I had time and my legs were more sore than usual again. I should probably eat and sleep more.

    7/15- school 415p-530
    Bench Press 245x1, 265x1, 275x1, 1s pause
    Close Grip Bench Press 225x2, 235x2, tng
    Overhead Press 157x3, 147x3x5
    Chin Ups bwx14
    Curls 40x20, 17, 14
    Bw: 159 after waking up, 166 at the gym with a different scale, 163 when I got home

    I'm going to guess my home scale is usually about 2-3 lbs light. Felt good and had a spotter so I went for 275 on bench and it went up pretty smooth. Did some close grip after because I'm not good at following my program. Elbows not feeling the best though. Tried to push my head through quicker on overhead presses and it felt a little bit better. About 3 min rests on ohp.

  10. #120
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    starting strength coach development program
    5/16- school 530p-730
    Squat 400x2, 385x2x2
    Conventional Deadlift 405x1, 435xf belt, 405x3 beltless
    Stiff Leg Deadlift 325x5
    Pinch Bumper Plate 45x10s, 15s, each hand
    Curl 50x18, 14, 10

    Missed deadlift at the very top because my grip on my left hand gave out, hence the random grip work. Or I could just remember to chalk my hands before I pull heavy. Also, squatted with that 55 lb squat bar with the super sharp and deep knurling. It still feels like it's on my back.
    Last edited by oshirok; 07-17-2015 at 05:22 PM. Reason: watched video and realized i did more weight than i thought

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