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Thread: I Come From the Land of the Ice and Snow

  1. #561
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    • starting strength seminar april 2024
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    Thanks for checking in Maria. It didn't feel "good", but better than it has for a couple of weeks. It's definitely on the mend, but there's still a way to go. Bottom position and lockout felt worst and strangely, close grip felt worse than normal grip. I had expected the reverse, hence the attempt at CG.

    I hope I'll be back to normal in another week or two.

  2. #562
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    Monday Feb 4th 2013 - Squat Day

    12 years since I quit smoking! PR!

    Squat

    20kg (44 lbs) x 10
    50kg (110 lbs) x 5
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    130kg (287 lbs) x 1
    150kg (331 lbs) x 1
    160kg (352 lbs) x 1
    180kg (397 lbs) x 3 (10kg PR for reps)
    190kg (419 lbs) x 1 (5kg PR!)
    160kg (352 lbs) x 5

    Out of nowhere. Certainly not my real max since I was barely holding the bar on the left with two fingers and really not feeling all that strong. Had only planned on a 180 single, but it was so easy I had to go for the PR triple. It turns out I have only ever done 170x3, albeit for 3x3. Felt untired so I had to try 190. Could have done more I think but didn't want to irritate the shoulder any more.

    Bench Press

    60kg (132 lbs) x 6
    90kg (198 lbs) x 3

  3. #563
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    Nice PR's. Man I swear, unexpected PR's are sweeter than hoped for ones!

    Congradulations.

  4. #564
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    Thank you Oldster. It was very sweet and an improvement I've been waiting for for a long long time. I've had a lot of squat setbacks in the past, what with my sometimes-wonky knees and breaking my leg 2 years ago when I was just getting ready to rock out. I think I'm ready to finally pass 200kg now soon.

  5. #565
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    Wednesday Feb 6th 2013 - Play Day

    Squat

    20kg (44 lbs) x 10
    50kg (110 lbs) x 5
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    135kg (298 lbs) x 2,2,2,2,2,2

    Power Clean

    50kg (110 lbs) x 3
    60kg (132 lbs) x 3
    70kg (154 lbs) x 3
    80kg (176 lbs) x 3
    90kg (198 lbs) x 1,1

  6. #566
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    Congrats on the squat and non-smoking PR! :-)

  7. #567
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    Thanks Callador.

  8. #568
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    Friday Feb 8th 2013 - Deadlift Day

    Squat

    20kg (44 lbs) x 10
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    130kg (287 lbs) x 1
    140kg (309 lbs) x 2,2,2,2,2,2

    DB Press (no lockout)

    10kg (22 lbs) x 5
    20kg (44 lbs) x 5
    24kg (53 lbs) x 5
    30kg (66 lbs) x 5

    Shoulder definitely on the mend.

    Deadlift

    120kg (265 lbs) x 3
    150kg (331 lbs) x 3
    170kg (375 lbs) x 3
    200kg (441 lbs) x 3
    220kg (485 lbs) x 1

    Finally I feel normal. No shoulder trouble on deadlifts, but a little sore after 220.

    Bench Press

    40kg (88 lbs) x 6
    80kg (176 lbs) x 5

    Pullup

    BW x 5

  9. #569
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    Monday Feb 11th 2013 - Squat Day

    2 years today since I broke my leg, 12 since I quit smoking, 9 1/2 since I started lifting.

    Squat

    20kg (44 lbs) x 10
    50kg (110 lbs) x 5
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    130kg (287 lbs) x 1
    160kg (352 lbs) x 1
    180kg (397 lbs) x 1
    195kg (430 lbs) x 1 (PR!)
    160kg (352 lbs) x 5

    Unlike 190 last week, 195 was excruciatingly slow and hard, so I'm not tempted to try 200 just yet Still, a 10kg improvement in a short time is for the win!

    Apparently the trick to improving one's most stagnant lift is to injure something that makes it impossible to train anything but that one lift. I see business opportunities as a legbreaker for weak benchers.

    My bodyweight this weekend was 96.0kg (211.6 lbs) so this counts as a real 2xBW squat with a bit to spare.

    Bench Press

    60kg (132 lbs) x 6
    90kg (198 lbs) x 3
    100kg (220 lbs) x 3

    Pullup

    BW x 6

    DB Curl

    24kg (53 lbs) x 5

    DB Bench Press

    30kg (66 lbs) x 8

  10. #570
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    starting strength coach development program
    Wednesday Feb 13th 2013 - Play Day

    Squat (superset w/power clean)

    20kg (44 lbs) x 10
    50kg (110 lbs) x 5
    70kg (154 lbs) x 5
    100kg (220 lbs) x 3
    130kg (287 lbs) x 1
    150kg (331 lbs) x 2,2,2,2,2,2

    Power Clean (ss w/squat)

    40kg (88 lbs) x 3
    50kg (110 lbs) x 3
    60kg (132 lbs) x 3
    70kg (154 lbs) x 3
    80kg (176 lbs) x 3
    85kg (187 lbs) x 2,2,2

    Bench Press

    60kg (132 lbs) x 5
    80kg (176 lbs) x 5
    100kg (220 lbs) x 3
    110kg (242 lbs) x 3
    90kg (198 lbs) x 5,5

    So far so good. Shoulder improving gradually but I decided against a 3rd set at 90 as it was beginning to ache a bit.

    DB Curl

    15kg (33 lbs) x 20

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