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Thread: Back in the Iron Game

  1. #71
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    Jul 2014
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    • starting strength seminar april 2024
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    10/13/2014

    Week 15, Day 1

    Bodyweight: 268

    Squat
    45 x 5
    45 x 5
    145 x 5
    200 x 3
    250 x 2
    305 x 5
    305 x 5
    305 x 5

    Still feeling strong. The last set was a grind, but 3 plates should be coming up on Friday!

    Bench
    45 x 10
    100 x 5
    130 x 3
    160 x 2
    190 x 5
    190 x 5
    190 x 5

    First workout at reset weights. Focusing on perfect form for every rep. It's nice not to need a spotter.

    Assisted Chins
    10 with 112 lbs. assistance
    8 with 106 lbs. assistance
    6 with 100 lbs. assistance

    Thought I'd give these an honest shot. Still not greatly enamored of chins on the machine, but using the assistance lets me get more volume in.

    Back Extensions
    BW + 25 x 10
    BW + 25 x 10
    BW + 25 x 10

    Will try 35 lbs. next time.

    Two workouts now with squats at or above 300. It's a good feeling to see the strong bodybuilders doing around the same weight as me, especially when they're not going deep and I am.

  2. #72
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    10/15/2014

    Week 15, Day 2

    Bodyweight: 268 (this doesn't seem to be moving either way)

    Squat
    45 x 5
    45 x 5
    150 x 5
    200 x 3
    255 x 2
    310 x 5
    310 x 5

    Three sets of 10 shoulder dislocations during the warm ups. On the last rep of the second work set, I lost tightness in my lower back while in the hole. When I tried the third set, it was a no go. This made me worried about deadlifts later in the workout.

    Press
    45 x 10
    75 x 5
    90 x 3
    110 x 2
    127 x 5
    127 x 5
    127 x 5

    Second workout with reset weight. I didn't take as much rest as I usually do, which made them a bit harder, but oh well.

    Deadlift
    135 x 5
    215 x 5
    255 x 2
    295 x 1
    335 x 5

    Despite my worry, these felt great today. The last rep was maybe a tad ugly, but I still locked it out. I was becoming concerned that my squat and deadlift numbers were getting too close.

    Squat
    45 x 5
    135 x 5
    225 x 3
    275 x 2

    The back felt better after deadlifts, so I attempted to get my last set at 310. The same issue arose; after I unracked and got into position, the beginning of the descent caused the lower back pain to flare up. I tried multiple times before moving on to other exercises and multiple times here. I guess 315 is delayed; I'll try this weight again on Friday and hope the back issue is cleared up.

  3. #73
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    10/17/2014

    Week 15, Day 3

    Bodyweight: 268

    Squat
    45 x 5
    45 x 5
    150 x 5
    200 x 3

    Yeah, I strained my back on Wednesday. The warm up sets I completed felt off and depth was hard to reach. I unracked 255 for my last warm up, but the pain flared up more. Not the way I wanted to end week 15!

    Bench
    45 x 5
    45 x 5
    100 x 5
    130 x 3
    160 x 2
    192 x 5
    192 x 5
    192 x 5

    My bench felt fine today. Form is tightening up and feeling better.

    Deadlift
    135 x 15
    135 x 15
    135 x 15

    I made the decision after squats to skip chins and back extensions and replace them with light deadlifts to try to stretch out the back muscles. This seemed to help some.

    For Monday, I'll try to squat again and hope that the weekend helps clear up the back strain. If I'm not able to squat heavy, I'll work on some more low weight/high rep stuff, either squats or deadlifts.

  4. #74
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    10/20/2014

    Week 16, Day 1

    Squat
    45 x 10
    150 x 5
    200 x 3
    255 x 2
    310 x 3
    310 x 2
    310 x 2

    Back is still a little sore, so I eased into squatting heavy. Will go for 3 x 5 on Wednesday and 315 on Friday.

    Press
    45 x 10
    75 x 5
    95 x 3
    110 x 2
    130 x 5
    130 x 5
    130 x 5

    Technique continues to tighten up on these as I work with reset weight.

    Clean
    45 x 3
    45 x 3
    80 x 3
    100 x 2
    120 x 1
    140 x 3
    140 x 3
    140 x 3
    140 x 2
    140 x 1

    Despite missing reps in the last two sets, these felt much better today. This is the 3rd attempt at 140, so I'll reset to 125 and focus on cleaning up technique.

    So glad I was able to squat heavy again. I was fearing that I would lose strength due to a stupid injury.

  5. #75
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    10/22/2014

    Week 16, Day 2

    Bodyweight: 269

    Squat
    45 x 5
    45 x 5
    150 x 5
    200 x 3
    255 x 2
    310 x 5
    310 x 5
    310 x 5

    Finally got all 3 sets. Felt strong today, looking forward to 315 on Friday!

    Bench
    45 x 10
    105 x 5
    135 x 3
    165 x 2
    195 x 5
    195 x 5
    195 x 5

    Reset weight is starting to feel heavy again. No problems and technique continues to tighten up.

    Chins
    BW x 3
    BW x 2

    Band Assisted Chins
    BW x 5
    BW x 5

    Not happy that these aren't improving. I figured out a way to get bands attached to the squat rack, but have no idea what assistance level it provided. I'll keep doing these; they seem more effective than machine assisted chins.

    The back feels 100% again. Stupid mistake that delayed progress for a week, but it could have been much worse. When I hit 315 on Friday, I'll have added 200 lbs. to my squat over 16 weeks. 12.5 lbs. a week isn't too shabby, despite the set backs with form and injury.

  6. #76
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    Jul 2014
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    10/24/2014

    Week 16, Day 3

    Bodyweight: 266

    Squat
    45 x 5
    45 x 5
    150 x 5
    205 x 3
    260 x 2
    315 x 3
    315 x 3
    315 x 3

    Finally made it up to 3 plates! Pussied out a little bit, though. Mad I didn't go for all 5 reps, but I could feel form deteriorating.

    Press
    45 x 10
    75 x 5
    95 x 3
    110 x 2
    132 x 5
    132 x 5
    132 x 5

    Almost didn't get the last rep. I've got to remember to take full rests between sets, even at reset weights.

    Deadlift
    135 x 5
    215 x 5
    255 x 2
    295 x 1
    340 x 5

    These felt super strong today. I think increasing the squat has helped these out. I felt like I could have added another 10 lbs. and gotten them up.

    About 4 months in now. Here's how I've done so far, pretty happy:

    Squat: 115 x 3 x 5 to 315 x 3 x 3, 310 x 3 x 5
    Deadlift: 155 x 1 x 5 to 340 x 1 x 5
    Press: 75 x 3 x 5 to 142 x 1 x 5, 1 x 3, 1 x 2
    Bench: 135 x 3 x 5 to 215 x 1 x 5, 1 x 4, 1 x 4
    Clean: 45 x 5 x 3 to 135 x 5 x 3 (these still need some work!)

  7. #77
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    10/27/2014

    Week 17, Day 1

    Bodyweight: 269

    Bench
    45 x 10
    105 x 5
    135 x 3
    165 x 2
    197 x 5
    197 x 5
    197 x 5

    I never thought I'd see this, but all 3 viable squat racks were being used this morning, as was the "good" bench. So I benched first on one of the narrow benches that I don't particularly care for.

    Squat
    45 x 5
    45 x 5
    150 x 5
    205 x 3
    260 x 2
    315 x 5
    315 x 5
    315 x 5

    Got all reps. Squats felt unstoppable today, despite doing them second and using an unfamiliar rack.

    Pull Up Negatives
    BW x 1
    BW x 1
    BW x 1

    Chin Up Negatives
    BW x 1
    BW x 1
    BW x 1

    I alternated pull up and chin up negatives with a long hold at the top and a 5 count descent.

  8. #78
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    Mar 2013
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    Walled Lake, Michigan
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    If you keep this up people will soon be calling you "Beast".

  9. #79
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    Quote Originally Posted by carson View Post
    If you keep this up people will soon be calling you "Beast".
    Thanks, still feel as if I have a ways to go before this will be true!

  10. #80
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    starting strength coach development program
    10/29/2014

    Week 17, Day 2

    Bodyweight: 270

    Squat
    45 x 5
    45 x 5
    155 x 5
    210 x 3
    265 x 2
    320 x 3
    320 x 2

    Ugh. Woke up with a cold this morning. Starting to notice a trend where it takes 2 workouts to complete each new weight in squats. Tried to buck the trend by going up in singles, but failed at 325 because the weight got too far forward and I couldn't recover.

    Press
    45 x 10
    80 x 5
    95 x 3
    115 x 2
    135 x 5
    135 x 5
    135 x 5

    Starting to feel like work weight again after the reset. Tried with a belt again for the first time in quite a while and liked it better. Need to remember to take full rest between sets; the last set was a struggle.

    Clean
    45 x 3
    45 x 3
    75 x 3
    90 x 2
    105 x 1
    125 x 3
    125 x 3
    125 x 3
    125 x 3
    125 x 3

    Form felt much better on these. I was starting to question including them, despite the numerous times I've seen Mark explain why to keep them. I'll listen to him; he's much smarter than me.

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