starting strength gym
Page 3 of 102 FirstFirst 123451353 ... LastLast
Results 21 to 30 of 1020

Thread: Bryanccfshr's Journal

  1. #21
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Saturday 24 Nov 2012
    Bwt 217.8
    Wu walked to the gym and stretched and light foam rolling

    Light Deadlifts very light.
    157.5x5
    197.5x5
    237.5x5
    good oppurtunnity to focus on form

    5 rounds of
    12 good mornings with the bar
    10 hanging leg raises , straight leg toes to eye level.

    walked back home.


    Note: I am feeling yesterdays dips I have not done them in quite some time. tommorrow will be just a day off going in the crawlspace and pulling xmas deco for my wife and enjoying the weather.

    Extra note I wont be having to tolerate anytime fitness much longer(they have been complaining about chalk hard to clean up, that cleans and deadlifts might break the only bar they have etc..)
    I ordered this today
    rdered: 1 Shipped: 1 RF0242-B S-3 Squat Stand w/ Bench $685.00
    Ordered: 1 Shipped: 1 RA0015 Squat Stand Base Box $0.00
    Ordered: 1 Shipped: 1 RA0033 Rogue Flat Bench $0.00
    Ordered: 1 Shipped: 1 RA0194 Rogue S Series Crossmember $0.00
    Ordered: 1 Shipped: 1 RA0200 Rogue 43" Single Skinny Pullup bar $0.00
    Ordered: 1 Shipped: 1 RF0058 Set 108" Sticks (Pair) $0.00
    Ordered: 1 Shipped: 1 RK0020 S2/3 Squat Stand Kit $0.00
    Ordered: 1 Shipped: 1 RA0167 Set of Safety Spotter Arms $135.00
    Ordered: 1 Shipped: 1 RA0016 Squat Stand Floor Mount Pair $20.00
    Ordered: 1 Shipped: 1 PW20WCB CASTRO Bar - Bare Steel Dual Knurl $262.00
    Ordered: 1 Shipped: 1 AR11360B-1.25-2 1.25lb Olympic Steel Plate Pair(Black) $7.50
    Ordered: 2 Shipped: 2 AR11360B-1.25 1.25lb Olympic Steel Plate (Black) $0.00
    Ordered: 1 Shipped: 1 AR11360B-2.5-2 2.5lb Olympic Steel Plate Pair (Black) $10.00
    Ordered: 2 Shipped: 2 AR11360B-2.5 2.5lb Olympic Steel Plate (Black) $0.00
    Ordered: 1 Shipped: 1 AR11360B-5-2 5lb Olympic Steel Plate Pair (Black) $15.65
    Ordered: 2 Shipped: 2 AR11360B-5 5lb Olympic Steel Plate (Black) $0.00
    Ordered: 2 Shipped: 2 AR11360B-10-2 10lb Olympic Steel Plate Pair (Black) $27.00
    Ordered: 4 Shipped: 4 AR11360B-10 10lb Olympic Steel Plate (Black) $0.00
    Ordered: 1 Shipped: 1 AR11360B-35-2 35lb Olympic Steel Plate Pair (Black) $91.00
    Ordered: 2 Shipped: 2 AR11360B-35 35lb Olympic Steel Plate (Black) $0.00
    Ordered: 3 Shipped: 3 AR11360B-45-2 45lb Olympic Steel Plate Pair (Black) $117.00
    Ordered: 6 Shipped: 6 AR11360B-45 45lb Olympic Steel Plate (Black) $0.00
    Ordered: 1 Shipped: 1 AROQC1 Spring Collar - Pair $9.50
    Ordered: 2 Shipped: 2 AROQC-2 Spring Collars - Single $0.00
    Ordered: 1 Shipped: 0 YK69036 York Olympic A-Frame Plate Tree $117.00
    ================================================== ================
    its a start and everything shipped for 40 bucks
    Last edited by Bryan Dobson; 11-24-2012 at 05:17 PM. Reason: added note

  2. #22
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

    Default

    Monday 26 nov 2012
    Bwt 220

    After my warmup I realized the jump rope and my weight gain is causing a shin splint. Have to find another warmup for a while.


    Very Light bench press
    88x5, 108x5, 130x5

    Dumbbell bench press 45s 5x15
    With
    Supine bw rows
    5x10

    Limpedaround with shin splint symptoms no conditioning today these even hurt to squat while the inflammation is active. Working on killing thanksgiving leftovers

  3. #23
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

    Default

    Tuesday 27 nov 2012
    Bwt 218 and change (ham bloat gone)

    Deload week continues

    Light squat
    150x5
    190x5
    225x5
    Nice feel

    5x15 leg press
    5x10 leg curl
    Easy legs felt great then I made a mistake

    I did 4 15 yard pro shuttle runs. Crap flared up shin splints. I blame
    a couple weeks of jumping rope for warms for this.. Gotta vary stuff. Now I need to be gentle on impact stuff so it can heal.

  4. #24
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

    Default

    Friday 30 nov2012
    Bwt 217.8

    Press 110x5, 127.5x5, 145x7

    Press 52.5 5x10.

    Chins 10,10,9+1, 6+2+2, 7+2+1. 50 total

    No conditioning g today

  5. #25
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

    Default

    Saturday 1 December 2012
    BWT 218.6

    Deadlift
    WU 157.5x5, 197.5x5, 237.5x3
    Worksets
    257.5x5, 297.5x5 335x5 Focused on good technique. Brought my gaze in closer and felt better. Al;l double overhand except the last 2 worksets which I alternated.

    Squats
    185x10,225x10,260x10 (Felt good and strong last set was challenging as fatigue set in(i need to improve conditioning) but I was able to focus on cues staying tight. A nice way to add some squat volume so I am hitting them 2 times a week)

    Accessory
    5x10 hanging leg raises. I was running out of gas and didnt feel like pushing for ab work. I cant jump rope or sprint due to the current shin splints so I may pull out the 50 pound weight vest for some walks. My cardiovascular conditioning is going to become a limting factor if I dont start paiyng a little attention to it.


    Edit to add I took a two mile walk tonight. Tommorow is a rest day I will walk again with or without the vest. Going to Jamaica on the 27th and all my swim trunks are ridiculously tight. Are wont even fasten. Hard to find new swim shorts in December in the Rockies.
    Last edited by Bryan Dobson; 12-01-2012 at 10:44 PM.

  6. #26
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

    Default

    3 December 2012
    Bwt 221
    Bench
    Wu 87.6x5, 110x5,130x3
    Ws 140x5,162.5x5, 185x8

    Light volume stuff
    BP 65 x5x10
    One arm db rows 55x5x10

    Had to leave gym quick to accept my gym equipment delivery from rogue fitness at my house.

    Unfortunately it was fucked up it looked like they dropped the load, Castro bar was fubared on the sleeve, shipping stuff tore open. Rack stands tore open damaged. Refused delivery and called rogue. They are sending another shipment, Good guys.

  7. #27
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

    Default

    Tuesday 4 December
    Didn't measure bwt today

    Squats
    Wu 150x5, 187.5x5, 225x3

    Work sets 242.5x5, 280x5, 317.5 x 7.
    Seven was my target and I hit it and stopped left 1-3 possible reps In the tank i didn't feel like misjudging my endurance and getting stapled.

    Assistance
    Good mornings 50# 5x10
    Bodyweight lunges 10 each leg 5x10
    Alternated one after the other. Slowly working up load on good mornings.

    Eating right now and may take a walk post dinner.

  8. #28
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

    Default

    Today I started walking again, shin splints are healing I will work back up to heavy bag drags and other conditioning soon. It's been fun gaining weight but I am going to put the breaks on till my lifts stall. Tapering off the milk a bit (if i need a recovery boost the old freind is still there)and sticking to the Sisson version of paleo that helped me lose weight before but eating with recovery in mind and not specifically to lose weight but to clean things up And not get a Dickie do.
    The 531 4 day split seems to be well within my recovery ability.

    Tomorrow presses!

  9. #29
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

    Default

    Friday 7dec 2012

    Press
    Wu 67.5x5, 85x5, 102.5x3

    Work sets 120x3, 135x3, 152.5x7 ( I feel I should have left the 7th rep in the tank but its done now and I got it felt it in my entire body, abs and quads screamed from that last squeeze)

    Assistance work 5 minute rest between sets chins first then presses immediately fter the chins.

    Chins 5x10. 10,10,10,(8,2), (7,3) last two sets had to use neutral grip bar, gym was busy today.
    Press 52.5(don't laugh right after the chins and slow co trolled movement)
    5x10. Hit them all.

    Next week I want to see if I can add a rep to my most recent 5rm of 160 I am aiming for 6 hopefully I didn't screw up pushing that last rep today. I am Looking forward to my garage set rearriving thursday.

  10. #30
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,830

    Default

    starting strength coach development program
    Saturday 8 Dec 2012
    Bwt 216 (Controlling carbs(making myself earn them)a bit and dropped some water)

    Deadlift
    Wu 157.5x5,197.5x 5, 237.5 x5
    Work sets 277.5x3 (last set of regular grip first set with belt), 315x3(alt grip), 355x5(left a couple).


    Assistance work
    Squats
    225x8, 260x8, 297.5 x6 Good work, pretty much near ass to grass on these. Good wieghts to focus on keeping upper back tight and getting the stretch reflex out of the hole.

    Supersets Hanging Leg rase 5x12
    Shrugs 135 5x15

    In january I plan to get aggressive making my bench and press progress so I am slowly adding volume to upper back. I will keep the lower body on the current track. it's not so hard that it makes me want to quit but takes effort to recover from so it's in a sweet spot.

Page 3 of 102 FirstFirst 123451353 ... 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
  •