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Thread: Beaverbob's Log: Implementing the ideas of those much stronger than myself

  1. #101
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    Quote Originally Posted by Mr_Rogers View Post
    When I do clean pulls or snatch pulls I do shrugs right after the last rep. Maybe do something like that after your last power clean rep?

    Great work on the press Bob, you're making really solid progress.
    Thanks Mr. Rogers, I think I can attribute my press progress to two things: upping my food intake, and adding extra pressing volume in the form of back-off sets. Will look into Power cleans, clean pulls, shrugs etc. I looked up clean pulls and they look pretty interesting.

  2. #102
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    11/10/2012

    Log

    BENCH: 190 5/5/5 (PR), 155 5/5

    DEADLIFT: 355 5 (PR)

    DB ROW: 80 10/10/10

    CURL 80 8/8, 60 10

    Notes

    GENERAL: I'll keep this quick. Two PRs today, on a morning where I was feeling shitty. Recent changes include: more food, more pressing volume, this helped set my bench PR. Deadlift, just gripped it and ripped it, nothing special here.

  3. #103
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    16/10/2012

    Log

    PRESS: 140 5/4/3, 115 5/5

    SQUAT: 275 5/5/5

    CHINS: BW 7/4/3

    DIPS: BW 10/10/10

    VERTICAL STRAIGHT LEG RAISES: 10/10/10

    Notes:

    GENERAL: Back in the saddle after a few days out in the woods on a canoeing loop. Lots of portages, including a 3km, 2.8km and 2km. My shoulders were toast, but not as toasted as they would have been if I hadn't been pressing. My tripping partner was impressed at my pack+canoe portaging endurance.

  4. #104
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    17/10/2012

    Log

    BENCH: 190 5/5/5, 155 5/5

    DEADLIFT: 405 (1RM PR), 315 5

    Notes

    GENERAL: Solid morning. I was in the gym yesterday and pulled something in my neck/trap area when I was pressing. Nothing serious, but one of those things where I can't really turn my head without turning my whole body. I thought, what the hell, I'll just go in and do a lighter workout, get back on my M/W/F workout schedule and be done with it. Everything turned out better than expected.

    I actually screwed up my bench weight, I should have jumped up to 195lbs today, but I didn't read my log before my session. No worries, still got some good work in, and made my last set with room to spare.

    I wanted to work up to a new 1RM today, give myself a deload (of sorts) from 5RMs. Pulled 405 with presumably ugly form, but it went up, and my back doesn't hurt yet haha. Proud of this one, finally broke the 4 plate barrier. Did 5 reps of 315 because why not and they felt light after 405. On a downside, weighed myself after and I was 207lbs so I actually just missed 2x bodyweight deadlift. Next time!

  5. #105
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    Congrats on the 405!

  6. #106
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    19/10/2012

    Log

    PRESS: 140 4/4/3, 115 5/5

    SQUAT: 280 5/5/4

    RDL: 145 10/10/10

    CHIN: 5/5

    Notes:

    GENERAL: Dan John said that on average, for every 5 workouts, you have a great one, a terrible one, and three where you just punch the clock. Today's workout falls somewhere between terrible and punching the clock. Accumulated fatigue, or me just feeling weak today, not sure, whatever. Back at 'er on Monday.

  7. #107
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    Congrats on the 4-plate deadlift! I've never tried a 1RM pull (although sometimes my 'sets of 5' turn out to be something like singles), but I doubt I could get 405 up just yet. And you're closing in on repping 300 squat, 200 bench and 150 press. Nice!

    Any thoughts about where you'll go after LP?

  8. #108
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    Default Beaverbob's Log: Implementing the ideas of those much stronger than myself

    Thanks Crockett. I headed into the gym with the goal of lifting 405, so it wasn't just a random event. I warmed up with singles and doubles increasing by 45 lbs every time. Stoked I got it!

    I'm doing Greyskull LP right now to squeeze out more gains (basically squatting 2x a week, deadlift once, and the last sets are all AMRAP.)

    I've hit a wall with my squat like 4 times now, can't seem to break 300, which is odd especially because all my other other lifts are going up.

    Might look into doing TM for squats, but for the time being I'm going to keep grinding and eating and see if I can fix this the old fashioned way.

  9. #109
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    22/10/2012

    Log

    BENCH: 195 4/4/4, 165 5/5

    SQUAT: 285 4/4/4, 225 5

    CHINS: BW 5/4/4/3

    PLANKs: 60s 1/1/1

    DIPS: 10/10

    Notes

    SQUAT: Man, I keep slamming into the wall that is just short of 300. Not sure what it is. Do I need more volume? Less volume and more intensity? Sleep is great, recovery is good and I've been rolling the shit out of my legs on the rumble roller. I'm slamming lots of good food and protein, gaining about a pound a week, and overall I'm a sturdy young man with no injuries. I am confuse. Any help from those stronger than me would be greatly appreciated.

    I have trouble keeping the weight on my heels. When shit gets hard, I find I'm shifting forward onto my toes. I did a set @ 225 today with the focus on 'heels' and it feel much better.

  10. #110
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    24/10/2012

    Log

    PRESS: 140 3 (shit), 115 5/5/5/5/5

    DEADLIFT: 360 4 (20 sec rest), 1

    CURL: 80 10/10

    WIDE GRIP T-BAR ROW: 90 10/10/10

    Notes

    PRESS: Hmm where to begin. Was on a little bit of a roll there but just hit a wall today. Decided to take a step back and work on form with volume. Here's my problem: I usually do the first three reps with a big breath of air, feels solid and the weights shoot up. As soon as I take a breath, I have trouble getting the same degree of air into my lungs and things feel less tight and the reps feel much harder. Doing 5 across on one breath isn't such a good idea, so need to work on quick staccato breaths to keep the valsalva going.

    DEADLIFT: Yeah, these were hard. Thinking it's time for a deload. 10% of 360 is 36, so I'll head down to 325 and AMRAP for a few weeks.

    WIDE GRIP T-BAR ROWS: I posted a thread in the Training forum asking about these. General consensus is that these are on par with pendlay rows, but don't smoke your lower back as much. The felt good and worked my back in a way that I haven't been able to do. Will continue these for sure, increasing weight by 5lbs each time. I will replace DB rows with these.

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