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Thread: SS Latecomer and First Timer

  1. #21
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    Quote Originally Posted by luke.conrad View Post
    K.O. nice job on the consistency!
    Hip flexor pain from squatting is often because of knee slide at the bottom of the squat. Take a video and check on it.
    Thanks! I thought so, I've also searched around and was in denial. I've recorded myself and only looked through the camera display, but once I uploaded the vids to my computer and saw them full size is when I saw a sliding right at the bottom at the point of rebound. I will attempt to correct this and hope the pain doesn't get worse (it hasn't so far).

  2. #22
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    Jun 2014
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    Week 4-Day 2
    7/2/14
    Squat: 45x5x3, 95x5x1, 125x5x1, 150x2x1, 170x5x3
    Press: 45x5x3, 65x5x1, 80x5x3
    Deadlift: 45x5x3, 95x5x1, 135x5x1, 170x2x1, 190x5x1

    Whoa! On my first squat work set, I felt like my entire back was going to crumple like an accordion, LOL. I felt like I lost some tightness, but was able to muscle through. Felt it on the hip flexor because I lost sense of awareness and technique. I put on a weight belt for the first time and felt better on the last two work sets; they actually didn't feel so bad because I rested a really long time in between those. DL felt okay. Heavy, but okay.

  3. #23
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    Jun 2014
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    Week 4-Day 3
    7/4/14
    Squat: 45x5x3, 95x5x1, 125x5x1, 155x2x1, 175x5x3
    Bench: 45x5x3, 95x5x1, 115x5x1, 130x1x1, 140x5x3
    Deadlift: 45x5x3, 95x5x1, 135x5x1, 175x2x1, 195x5x1

    For the squat, I focused on letting my knees go over the toes early on and shoving the knees out and staying tight in addition to thinking about the hip drive at the bottom without surging the knees forward. It worked! Felt no pain at all! I think the extra rest also helped because I slept in, didn't feel too heavy. :-) Happy 4th!

  4. #24
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    Jun 2014
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    Week 5-Day 1
    7/7/14
    Squat: 45x5x3, 95x5x1, 130x5x1, 160x2x1, 180x5x3
    Press: 45x5x3, 65x5x1, 85x5x3
    Deadlift: 65x5x3, 95x5x1, 135x5x1, 185x2x1, 200x5x1

    Squats felt fine! On last set of press, felt a tweak on my left I dunno if it's my tricep or rear delt (somewhere high in the connection point). Let's see what resting it does.
    BW: 168 lb (Week 1) - 177 lb (Week 5)

  5. #25
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    Jun 2014
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    Week 5-Day 2
    7/9/14
    Squat: 45x5x3, 95x5x1, 135x5x1, 165x2x1, 185x5x3
    Bench: 45x5x3, 95x5x1, 115x5x1, 135x1x1, 145x5x3
    Deadlift: 45x5x3, 95x5x1, 135x5x1, 185x2x1, 205x5x1

    Had some trouble staying tight on the last squat work set. A lil hip flexor discomfort, not much though. My triceps that was tweaked did not affect the bench press. Let's see how it holds up by Friday when I press again.

  6. #26
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    Jun 2014
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    Week 5-Day 3
    7/12/14
    Squat: 45x5x3, 95x5x1, 135x5x1, 165x2x1, 190x5x3
    Press: 45x5x3, 65x5x1, 75x1x1, 87.5x5x3
    Deadlift: 45x5x3, 95x5x1, 135x5x1, 185x2x1, 210x5x1

    I gave myself an extra day of rest to heal my triceps for the press. It held up fine with the fractional increment increase. I think last time they were too tired and couldn't keep up with the effort from my shoulders, oh well. Squats felt okay, work sets 1 and 2 weren't all that as far as my knee position sliding forward, but I tried really hard on the last set to keep everything tight and it worked out. I booked a coaching session in a couple of weeks. Im really looking forward to it so that I could get a lot of these positional issues corrected.

  7. #27
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    Jun 2014
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    Week 6-Day 1
    7/14/14
    Squat: 45x5x3, 95x5x1, 135x5x1, 165x2x1, 195x5x3
    Bench: 45x5x3, 95x5x1, 115x5x1, 135x2x1, 150x5x3
    Deadlift: 65x5x3, 95x5x1, 135x5x1, 185x2x1, 215x5x1

    Squats felt fine! Deadlift felt real heavy, I may begin to use the belt for the work set next time.

  8. #28
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    Jun 2014
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    Week 6-Day 2
    7/16/14
    Squat: 45x5x3, 95x5x1, 135x5x1, 170x2x1, 200x5x3
    Press: 45x5x3, 65x5x1, 80x1x1, 90x3x1 FAIL
    Deadlift: 65x5x3, 95x5x1, 155x5x1, 200x2x1, 220x5x1

    I got a taste of what the mental game is all about today. Felt ALMOST like I wanted to wimp out on my set of squats, but I pushed through. The last rep of the last set was right at parallel, or maybe a hair above. It messed with me for a couple of minutes, so I went back and did one rep below parallel. Not sure if I should have done that, but at least I have a clear conscience knowing I did all the reps to the proper depth.

    Press: FAIL. :-( My left triceps gave me trouble a couple of workouts ago, this time my right triceps gave out on the first set! I was so upset, I couldn't continue and will just have to let it rest and probably deload until it heals. I don't know what it is, maybe my triceps are very weak or overworked. I totally knew I could do all the reps at this weight, it's not even that much, oh well. I'm icing it now, looks like it's a strain.

    Deadlift: went okay, I used the belt for the first time. It went better than I thought since I was so pissed as missing the press.

    I think I officially hate Wednesdays. I don't work Mondays, so at least I could sleep in and feel rested. I'm going to do Saturdays now because I could also get plenty of rest and sleep in. The middle of the week just SUCKS!

  9. #29
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    Jun 2014
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    Week 6-Day 3
    7/19/14
    Squat: 45x5x3, 95x5x1, 135x5x1, 175x2x1, 205x5x3
    Bench: 45x5x3, 95x5x1, 115x5x1, 135x2x1, 155x5x3
    Deadlift: 65x5x3, 95x5x1, 155x5x1, 205x2x1, 225x5x1

    Squats felt a lot better! I tweaked my left shoulder a little bit, though, doing these. I iced it and I hope it goes away by tomorrow. Bench press speed began to slow down a bit today, I think I could still go up 5 lbs for next time, we'll see what happens. I didn't feel any tweaked right triceps pain. I'm still icing it, but I still plan to back off a little bit for the next press workout. Deadlifts went okay. I think my back began to round on the work set, I have to do a better job of maintaining tightness throughout. My grip, surprisingly, is still holding up with dbl overhand. I don't consider my grip strength to be all that by any stretch, so we'll see how long that lasts.

  10. #30
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    Apr 2014
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    starting strength coach development program
    Great progress man. I love seeing others make this kind of progress. Careful with the bench shoulder pain. Make sure you aren't flaring your elbows.

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