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Thread: M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz

  1. #811
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    May 2014
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    • starting strength seminar april 2024
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    Tuesday, July 18, 2017

    GPP Day 1 of 1

    Training Week
    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Off (Wed) | Day 3 (Thu) | GPP 2 (Fri) | Off (Sat)

    Morning BW: 217.0 lb (Unchanged over last Tuesday)

    • HIIT: 8 rounds of 20:90 recumbent bike HIIT
    • Alternate Chin/Pull Singles AMRAP 8 min: Chins = BWx1x10 + BWx4x1 = 14, Pullups = BWx1x10 + BWx4x1 = 14, Total = 28

    Notes

    -2 reps on the chin/pull compared to last Tuesday.

  2. #812
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    May 2014
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    Wednesday, July 19, 2017

    Day 3 - Supp Squat, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 217.0 lb (-0.2 lb over last Wednesday)
    Sleep: 1:31am-9:49am
    Time in Bed/Time Asleep: 8h18m/7h19m
    Restless/Awake: ??m (16x)/??m (3x)
    Pre-Bed Self-Med: Nothing

    Garage Gym Conditions:
    Pre-workout Meal: @ t - 1h45m

    439 kCal - 55g (C), 7g (F), 37 (P), 6g (Fib)

    Oats, Sugar, Raisins, Butter, Whey Isolate
    100mg caffeine

    Day's Macros: 262/260 C, 69/69 F, 247/250 P, 50/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 3/10
    Lower Body Fatigue: 6/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 6/10
    Motivation: 4/10
    Stress: 5/10

    Training

    Theme: Refresh/Low Stress

    Power Snatch - Rx: x3s until whatever, then 5 sets of 3.
    • 65x3
    • 85x3
    • 95x3
    • 105x3
    • 105x3
    • 105x3
    • 105x3
    • 105x3


    TnG Bench - Rx: x8@7, x8@8, x8@9
    • 205x8@7
    • 215x8@8
    • 225x8@9




    Notes

    Power Snatch: I needed something mentally refreshing. Motivation has been in the pits. Also my upper back has been a mess this week, and I didn't want to put a bar on my back.

    This was kinda fun, if not somewhat painful on the joints. haha It's probably been almost three years since I've done a power snatch.

    TnG Bench: Felt achy and weak. On a good day, I think 230 or 235x8 would definitely be possible.

  3. #813
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    May 2014
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    Thursday, July 13, 2017

    Day 4 - Supp DL, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 215.8 lb (-0.2 lb over last Thursday)
    Sleep: 1:24am-9:50am
    Time in Bed/Time Asleep: 8h26m/7h2m
    Restless/Awake: ??m (20x)/??m (4x)
    Before Bed Self-Med: Nothing

    Garage Gym Conditions:
    Pre-workout Meal: @ t - 1h45m

    452 kCal - 58g (C), 7g (F), 37 (P), 6g (Fib)

    Oats, Raisins, Brown Sugar, 35g Whey Isolate
    175mg caffeine

    Day's Macros: 263/260 C, 70/69 F, 249/250 P, 35/45 Fib

    Feelz

    Aches and Pains: 4/10
    DOMS: 3/10
    Lower Body Fatigue: 4/10
    Upper Back/Torso Fatigue: 5/10
    Arm/Chest Fatigue: 5/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Refresh/Low Stress

    Sumo Deadlifts - Rx: x8@7, x8@8, x8@9
    • 315x8@6
    • 335x8@7
    • 350x8@8
    • 370x8@8.5


    Pin OHP at Forehead Level - Rx: x8@7, x8@8, x8@9
    • 115x8@7
    • 125x8@8
    • 135x8@9


    Notes

    Sumo Deadlifts: These are starting to feel safer. Felt like I'm getting in the grove and not tempting back tweaks.

    Pin OHP at Forehead Level: No comments.

  4. #814
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    May 2014
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    Sunday, July 23, 2017

    Day 1 - Comp Squat, Comp Bench, Supp Bench


    Training Week

    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 216.7 lb (-0.8 lb over last Sunday.)
    Sleep: 1:57am-11:07am
    Time in Bed/Time Asleep: 9h10m/7h45m
    Restless/Awake: ??m (27x)/??m (5x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 3h00m

    874 kCal - 97g (C), 18g (F), 77g (P), 15g (Fib)
    • 70g Buttermilk Pancake Mix (Dry Measure)
    • 12g Butter
    • 40g Honey
    • 15g Psyllium Husk Fiber
    • 4 Slices Wegmans Center Cut Bacon
    • 15g Psyllium Husk Fiber
    • 100g Wegmans Fat Free Greek Yogurt
    • 55g Whey Protein Isolate
    • 2g Dr. Tobias Omega 3 Fish Oil
    • 10g BCAAs

    Day's Macros: 266/260 C, 69/69 F, 243/250 P, 40/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 3/10
    Lower Body Fatigue: 4/10
    Upper Back/Torso fatigue: 6/10
    Arm Fatigue: 5/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Comp Squat - Rx: x1@8, Walkout & Hold @ 100% E1RM, x8@9, x8x1 at -7% of @9 set.
    • 225x5@6
    • 275x4@5
    • 305x1@5
    • 315x1@6
    • 335x1@7
    • 350x1@8
    • 385 lb Walkout and hold for 30 sec
    • 295x8@9
    • 275x8@8


    Comp Bench - Rx: x1@8, 2 negatives at 100% E1RM, x8@9, x8x1 at -7% of @9 set.
    • 205x3@5
    • 215x2@5
    • 225x1@6
    • 240x1@7
    • 257.5x1@8
    • 285 lb controlled negative
    • 285 lb controlled negative
    • 230x8@9.5
    • 215x8@8


    WG Bench - Rx: x10@8, x10@9, x10@10
    • 185x10@7.5
    • 195x10@9.5
    • 200x10@10



    Notes

    Comp Squat: Tried a walkout and hold. After walking out, standing felt pretty easy so I took a big breath, held it for about 9 sec, then did the same 2 more times. This was kinda stupid. I have never done anything like this, and I shouldn't have spent 30 seconds with the bar on my back, especially with multiple periods of holding my breath.

    It turned out fine, but I actually tripped a little re-racking the weight. I was lucky and didn't fall, but it kinda scared the crap out of me. Next time I might do multiple walkouts for 10 seconds each. Or maybe just doing a negative would be safer.

    The idea here is to get more comfortable with heavy weight on my back, and maybe make my upper back a little stronger. We'll see if this bears any fruit.

    Comp Bench: @8 single is +2.5 lb over last week. Similar to my squat idea, I'm trying some controlled negatives with bench. During every realization, attempting a weight 10 to 20 lb above what I lift through the entire cycle always shocks me. Hopefully this will mitigate that problem for next realization.

    WG Bench: Middle fingers on Olympic rings.

  5. #815
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    May 2014
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    Wednesday, July 26, 2017

    Day 3 - Supp Squat, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 216.8 lb (-0.2 lb over last Wednesday)

    Feelz

    Aches and Pains: 5/10
    DOMS: 4/10
    Lower Body Fatigue: 6/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 8/10
    Motivation: 4/10
    Stress: 5/10

    Training

    Theme: Developmental

    Power Snatch - Rx: x3s until whatever, then 5 sets of 3.
    • 75x3
    • 95x3
    • 105x3
    • 105x3
    • 105x3
    • 105x3
    • 105x3


    TnG Bench - Rx: x9@7, x9@8, x9@9, x9x2 at -10%
    • 195x9@7
    • 205x9@8
    • 215x9@9
    • 195x9@8
    • 195x9@7.5




    Notes

    General: Got distracted last night and forgot to post to my log.

    Power Snatch: Well, that will be all folks. All it takes is a second week Power Snatching, and I realize clearly why I don't do this shit. Just a jumbled mess of frustration, scraped and bruised knees, and achy joints. It's so hard for me to jump at the right time and keep my elbows locked.

    Maybe I'll bring it back again when I'm in a motivation funk, just for fun. Or maybe I'll do a couple reps here and there when I have a few minutes to spare. But I can't actually train it without going batshit crazy.

    TnG Bench: Two weeks agao I did 225x7@9. Last week 225x8@9. I was REALLY hoping for 225x9@9, but it wasn't meant to be. I think those E1RM negatives on Sunday took their toll.

  6. #816
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    Thursday, July 27, 2017

    Day 4 - Supp DL, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 215.8 lb (unchanged over last Thursday)
    Sleep: 1:18am-9:45am
    Time in Bed/Time Asleep: 8h27m/7h28m
    Restless/Awake: ??m (15x)/??m (2x)
    Before Bed Self-Med: Nothing

    Garage Gym Conditions:
    Pre-workout Meal: @ t - 1h45m

    452 kCal - 58g (C), 7g (F), 37 (P), 6g (Fib)

    Oats, Raisins, Brown Sugar, 35g Whey Isolate
    175mg caffeine

    Day's Macros: 266/260 C, 69/69 F, 246/250 P, 40/45 Fib

    Feelz

    Aches and Pains: 4/10
    DOMS: 3/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 5/10
    Arm/Chest Fatigue: 6/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    2ct Paused DL - Rx: x9@7, x9@8, x9@9, x9x1 at -10%
    • 225x9@6
    • 300x9@7
    • 315x9@8
    • 335x9@9
    • 300x9@8


    Incline Bench - Rx: x9@7, x9@8, x9@9, x9x2 at -10%
    • 115x9@7
    • 125x9@7.5
    • 135x9@8
    • 145x9@9
    • 130x9@8
    • 130x9@8.5


    Rack Pulls 2" Below Knee - Rx: x10@7, x10@8, x10@9, x10@10
    • 315x10@7
    • 340x10@8
    • 365x10@8.5
    • 385x10@9.5


    Notes

    2ct Paused DL: 9 reps with pausing is BRUTAL. Takes approximately 3 minutes just to catch my breath afterwards! Hamstrings burning.

    Incline Bench: Put bench at about a 45% incline. So awkward and difficult to do these. Very hard to get out the rack. Would be a lot easier with a lift-off.

    Rack Pulls 2" Below Knee: It's hard to really tell if you are near a 10 RPE or not. Instead of programming something like x10@10, I think I should have just made the last set to failure.

  7. #817
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    Quote Originally Posted by anticausal View Post

    Incline Bench: Put bench at about a 45% incline. So awkward and difficult to do these. Very hard to get out the rack. Would be a lot easier with a lift-off.
    Yeah, I don't particularly like doing those either. I feel like I'm going to miss the rack one of these days and have the barbell slam into my face. Which would result in a ER visit and loss of gainz.

  8. #818
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    May 2014
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    Sunday, July 30, 2017

    Day 1 - Comp Squat, Comp Bench, Supp Bench


    Training Week

    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 217.0 lb (+0.2 lb over last Sunday.)
    Sleep: 2:05am-11:44am
    Time in Bed/Time Asleep: 9h39m/8h44m
    Restless/Awake: ??m (18x)/??m (3x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 3h00m

    874 kCal - 97g (C), 18g (F), 77g (P), 15g (Fib)
    • 70g Buttermilk Pancake Mix (Dry Measure)
    • 12g Butter
    • 40g Honey
    • 15g Psyllium Husk Fiber
    • 4 Slices Wegmans Center Cut Bacon
    • 15g Psyllium Husk Fiber
    • 100g Wegmans Fat Free Greek Yogurt
    • 55g Whey Protein Isolate
    • 2g Dr. Tobias Omega 3 Fish Oil
    • 10g BCAAs

    Day's Macros: 266/260 C, 69/69 F, 243/250 P, 40/45 Fib

    Feelz

    Aches and Pains: 5/10
    DOMS: 3/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso fatigue: 6/10
    Arm Fatigue: 5/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Comp Squat - Rx: x1@8, Walkout & Hold @ 100% E1RM and 105% E1RM, x8@9, x8x2 at -10% of @9 set.
    • 225x5@5
    • 275x4@5
    • 305x1@5
    • 320x1@6
    • 335x1@7
    • 355x1@8
    • 385 lb Standup (no walkout) ~20 sec
    • 385 lb Walkout ~10 sec
    • 405 lb Standup (no walkout) ~10 sec
    • 300x8@9
    • 275x8@8
    • 275x8@8.5


    Comp Bench - Rx: x1@8, Negatives @ 100% E1RM and 105% E1RM, x8@9, x8x2 at -10% of @9 set.
    • 205x3@5
    • 215x2@5
    • 230x1@6
    • 245x1@7
    • 260x1@8
    • 285 lb negative rep
    • 295 lb negative rep
    • 232.5x8@9.5
    • 210x8@8
    • 210x8@9


    WG Bench - Rx: x10@7, x10@8, x10@9
    • 180x10@7.5
    • 190x10@9
    • 200x9@10 (failed last rep onto pins)



    Notes

    Comp Squat: I was gun shy on the walkout after last week's little trip (and luckily no fall). I didn't dare do it with the 405. I just did a stand to raise the bar off the j-hooks (ends up being like a 3 inch ROM "squat").

    Amazing how much less exhausting, cardio-wise, the 300x8 was compared to last week's 295x8. Last week I was on the floor out of breath, this week it seemed more or less like a normalish set.

    Comp Bench: 260 is my previous PR at RPE 10. So definitely seem to be improving. It felt like a legit 8, which puts the e1rm at 285. However, doing the negative on the 285, it certainly didn't feel like I had any chance of doing the rep. The RPE matrix breaks down for me at the top.

    WG Bench: Middle fingers still on Olympic rings.

    Quote Originally Posted by Aaron Montgomery View Post
    Yeah, I don't particularly like doing those either. I feel like I'm going to miss the rack one of these days and have the barbell slam into my face. Which would result in a ER visit and loss of gainz.
    Yeah, I had the pins in up high enough so that I'd just have to roll down a little on my chest to fail safely. If re-racking felt too iffy, I planned to fail that way. At these weights I felt pretty safe. But if I ever do lower volume sets, I'd definitely feel more uneasy.

  9. #819
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    May 2014
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    Monday, July 31, 2017

    Day 2 - Comp Deadlift, Comp Press, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 218.0 lb (-0.4 lb over last Monday)
    Sleep: 1:23am-9:50am
    Time in Bed/Time Asleep: 8h27m/7h10m
    Restless/Awake: ??m (18x)/??m (3x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 1h15m

    446 kCal 54g (C), 8g (F), 41 (P), 6g (Fib)

    • Wheat Bread, Honey, Peanut Butter, Whey Isolate

    Day's Macros: 262/260 C, 71/69 F, 253/250 P, 34/45 Fib

    Feelz

    Aches and Pains:5/10
    DOMS: 4/10
    Lower Body Fatigue: 6/10
    Upper Back/Torso Fatigue: 5/10
    Arm/Chest Fatigue:7/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Comp Deadlift - Rx: x1@8, x8@9, x8x2 at -10% of @9 set
    • 325x5@8
    • 365x4@6
    • 405x1@5
    • 430x1@6
    • 455x1@7
    • 475x1@8
    • 395x8@8.5
    • 365x8@7
    • 365x8@7.5


    Comp Press - Rx: x1@8, x8@9, x8x2 at -10% of @9 set
    • 125x3@7
    • 135x2@7
    • 140x1@7
    • 145x1@7.5
    • 150x1@8.5
    • 125x8@9.5
    • 115x8@9.5
    • 110x8@9


    Ez Bar Curls - Rx: x10@8, x10@9, x10@10
    • (40+Bar)x10@7
    • (50+Bar)x10@8
    • (60+Bar)x10@9
    • (70+Bar)x10@10



    Notes

    Comp Deadlift: Grip felt shitty, but other than that not bad. Still not feeling as strong as I was during realization and the weeks leading up to it, though.

    Comp Press: Ok, this is shit. I think I'm going to move comp press to Wednesday. Doing this the day after high volume benching might not be the best idea.

    EZ Bar Curls: No comments.

  10. #820
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    May 2014
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    starting strength coach development program
    Wednesday, August 2, 2017

    Day 3 - Supp Squat, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 217.2 lb (+0.4 lb over last Wednesday)
    Sleep: 1:03am-9:44am
    Time in Bed/Time Asleep: 8h41m/7h36m
    Restless/Awake: ??m (23x)/??m (4x)
    Pre-Bed Self-Med: Nothing

    Garage Gym Conditions:
    Pre-workout Meal: @ t - 1h45m

    446 kCal - 54g (C), 8g (F), 41 (P), 6g (Fib)

    Wheat bread, peanut butter, honey, whey isolate

    Day's Macros: 261/260 C, 69/69 F, 251/250 P, 50/45 Fib

    Feelz

    Aches and Pains: 5/10
    DOMS: 3/10
    Lower Body Fatigue: 6/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 6/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    HBBS - Rx: x9@7, x9@8, x9@9, x9x1 at -10% of @9 set
    • 185x9@6
    • 225x9@7.5
    • 235x9@8
    • 250x9@9
    • 225x9@8


    TnG Bench - Rx: x9@7, x9@8, x9@9, x9x1 at -10% of @9 set
    • 205x9@7
    • 215x9@8
    • 225x8@10 (failed 9th rep)
    • 200x9@8




    Notes

    HBBS: Exhausting cardio workout here.

    TnG Bench: I have no doubt 215x9 was an RPE 8. So I'm a little disappointed in not hitting all 9 reps for 225.

    Pretty exhausted at the end of this.

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