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  1. #51
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    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    I didn't hit any of my goals today. They were very ambitious goals considering I am in a calorie deficit and wasn't fully recovered.

    Week 6 Friday
    Morning Weight: 181lbs
    Sleep: 9hrs
    Caffeine: 200mg
    Music: Korn

    Squat
    45xlotsx2
    135lbsx5
    185lbsx5
    225lbsx3
    275lbsx2
    315lbsx1 Add Belt
    350lbsx2@10 e1RM ~365lbs
    315lbsx2

    Bench
    45xlotsx2
    135lbsx5
    155lbsx4
    185lbsx3
    205lbsx2
    225lbsx1
    250lbsx1@10 e1RM ~250lbs
    225lbsx3x2
    195lbsx5x2

    Deadlift
    135lbsx5
    225lbsx3
    275lbsx2
    315lbsx1 Add Belt
    395lbsx2@9 e1RM ~429lbs

    Notes: I need to revaluate. My Squat and Deadlift are still doing well, but my Bench Press is dead in the water. I have legit lost strength. However, I believe I can still Bench more than 250lbs. Today was not a good indicator of my current Benching strength. This is because of Squats. The second rep of 350lbs took forever. It was a 7+ second grinder. I was absolutely fucked afterward. During Squat warm-ups I kept going 2-3 inches below parallel. After 315 I realized I couldn't do that for the workset. Both reps of 350lbs were below parallel, but not by much. I used a different Bench than usual. it wasn't as stable. Also, I widened my grip by 1' on each side of the bar. I couldn't get as tight as I normally do. I think I'm good for a 260-265 Bench.

    Deadlifts didn't go as well as I had hoped, but again I was fucked after Squats. Next time will be better. Bad days happen more often on a diet.

    Next Friday's Weights
    : Squat 352.5lbs
    : Bench 251lbs
    : Deadlift 397.5lbs

  2. #52
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    Week 6 Saturday
    Morning Waist: 31'
    Sleep: 9hrs
    Caffeine: None
    Music: 24/7 - Point of No Return

    GPP
    40 Pull-ups in 7 minutes
    70 Hanging Leg Raises in 7 minutes
    50 Hammer Curls (35s) in 7 minutes
    HIIT Conditioning
    Mobility

    Notes: Did HIIT outside today. Weather is starting to cooperate. Nice and sunny in the mornings. Going to stick with lighter movements on Monday.

    Monday's Weights
    : 2ct Pause Squat 255lbs
    : 2ct Pause Bench 165lbs
    : 2' Deficit Deadlift 255lbs
    : CGBP 185lbs

  3. #53
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    Week 7 Sunday
    Sleep: 8hrs
    Caffeine: None
    Music: Disturbed

    Strict Press
    45xlots
    95lbsx3
    115lbsx1 Add Belt
    135lbsx2@9 e1RM ~147lbs

    Notes: Was going to be a rest day, but I got some work in anyway. Will probably affect 2ct Pause Bench and CGBP tomorrow, but I'm hoping the effect will be negligible.
    Last edited by Gumboots; 03-14-2016 at 11:44 AM.

  4. #54
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    I got a pair of brand new wrist wraps for free. Next up, SBD Knee Sleeves.

  5. #55
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    Week 7 Monday
    Sleep: 7hrs
    Caffeine: 100mg
    Music: Parkway Drive

    2ct Pause Squat
    45xlotsx2
    95lbsx6
    135lbsx6
    185lbsx6
    225lbsx3
    255lbsx5@8 e1RM ~315lbs
    235lbsx5x2

    2ct Pause Bench
    45xlotsx2
    95lbsx6
    135lbsx6
    165lbsx6@7 e1RM ~217lbs+
    150lbsx6x5
    150lbsx12 (TnG)

    2' Deficit Deadlift
    95xlotsx2
    135lbsx6
    225lbsx6
    255lbsx6@~7
    240lbsx6

    CGBP
    45xlotsx2
    95lbsx6
    135lbsx6
    185lbsx6@8 e1RM ~234lbs
    175lbsx6x2

    Notes: Squats are starting to get a little challenging. Pausing them really teaches good position in the hole, keeps your knees out and teaches hip drive. I am a fan of Pause Squats for the raw lifter. 2ct Benching was easy and the back-off sets got easier as I went so I just did a set of 12. Deadlifts are still ridiculously easy. Everything went well, feeling recovered.

    Next Monday's Weights
    : 2ct Pause Squat 257.5lbs
    : 2ct Pause Bench 170lbs
    : 2' Deficit Deadlift 260lbs
    : CGBP 190lbs
    Last edited by Gumboots; 03-14-2016 at 11:44 AM.

  6. #56
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    I am getting leaner and almost ready to start bulking again. Once I consistently have a 31' Waist in the mornings I will start to gain weight again. This morning I was at 31.25'.

    This time around I will track my calories and protein in my log. Last time I didn't consistently write those things down in my log, and some days I didn't even keep track. That is laziness, there is no other way to put it. Dedicated athletes track their calories and macros, and some even track meal timing and intake ratios. Baby steps, for now I will just track calories and protein. I plan on gaining weight up until I weigh about ~93kg/205lbs. I am hoping to gain 25lbs (starting at 180lbs) with a ratio of 70/30 muscle-fat gain. Here is what that would look like

    6'1
    180lbs -> 205lbs
    31' Waist
    15' Neck
    10% (Navy Method) -> 12%
    163lbs LBM -> 180.5lbs LBM
    17lbs Fat -> 24.5lbs Fat

    That would be pretty sick. Obviously an ambitious goal, but I think I can achieve it. I will go back to *PNP2 at the start of the bulk. Starting light as usual. The reason for this is because I don't think I actually exhausted my novice gains. My levers should be significantly improved gaining weight up to 205lbs (I've never been above 194lbs in the morning). When I stalled on PNP the first time it was because I had a string of bad workouts on the Bench, and because I was fatigued from outside factors on the Squat and Deadlift.

    *For those who are unaware, PNP2 is more or less the Advanced Novice program from PPST3 with a few tweaks.

  7. #57
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    Week 7 Monday Part 2

    Some of my buddies were working out and I had to join. Haha, can't get my fix on 1/day.

    Light Deadlifts
    135lbsx5
    185lbsx5
    205lbsx2
    235lbsx2
    265lbsx2
    275lbsx2

    Weighted Chin-ups
    BWxlots
    BW+20lbsx6
    BW+40lbsx6
    PR BW+60lbsx4
    Endless reps at lighter weights, including about 40 reps BW

    CGBP
    45xlots
    95lbsxlots
    135lbsxlots
    155lbsx?
    185lbsx?
    135lbsx?xabout 10 sets

    EZ Curl
    65lbsx15
    Rope Tricep Pushdowns
    45lbsx20ish

    Most positive energy I've had in a session in a long time. I push myself harder on a regular basis, but I have to go to dark places in order to do so. This was legit awesome. Having other people watch you and then try to 1up you is very motivating. GPP tomorrow. More Pull-ups... yea

  8. #58
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    Week 7 Monday Part 3

    pick-up game of indoor soccer, time: 60 min

    The guys knew I hadn't played pick-up anything in forever. Think they were surprised at how I performed despite being 'out of cardiovascular shape'. There were 6 of us, and I was still the worst player there, but not by too much I think. I put in a lot of effort.

  9. #59
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    Week 7 Tuesday
    Morning Weight: 179lbs
    Sleep: 9hrs
    Caffeine: 200mg (5-Hour Energy shot)
    Music: Onslaught - Sound of Violence

    Deadlift
    135lbsx5
    225lbsx3
    275lbsx1
    315lbsx1 DOH, no hook, Add Belt
    365lbsx1
    PR 445lbsx1@9 e1RM ~464lbs

    Notes: Fuck yes. 2.5x BW, or at least pretty damn close. I'm coming for 500. Took the Caffeine right before the workout.

  10. #60
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    starting strength coach development program
    Week 7 Wednesday
    Sleep: 8hrs
    Caffeine: None
    Music: None

    Front Squat
    45xlots
    95lbsx8
    135lbsx8
    160lbsx8x3

    Incline Bench
    45xlots
    95lbsx8
    140lbsx8x3

    Notes: Incline is getting harder.

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