starting strength gym
Page 3 of 479 FirstFirst 123451353103 ... LastLast
Results 21 to 30 of 4785

Thread: sking's log

  1. #21
    Join Date
    May 2011
    Location
    Tulsa, OK
    Posts
    6,233

    Default Wednesday, 09/14/11

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Madcow Intermediate Week 4

    Squat (light)
    150x5, 185x5, 220x5x2

    Press (matched PR)
    95x5, 115x5, 130x5, 150x5

    Deadlift (matched PR)
    230x5, 275x5, 320x5, 365x5
    Took every bit of gas I had in the tank...wasn't sure if I had enough energy for assistance today.

    Sit-ups
    3x10

    I did two pull-ups and it hurt my shoulder, which is healing nicely. I decided to switch to chin-ups, did 10, and decided to skip them today. I added them as extra to the stock Madcow program anyway.

    I haven't felt this utterly exhausted after a training session in a long time. I think it's part of the psychological danger of underestimating the "light" day. If you think about this programming, Wednesdays are only light on squats. I need to prepare for deadlift days more mentally.
    Last edited by sking1001; 09-22-2011 at 01:35 PM. Reason: changed notation

  2. #22
    Join Date
    May 2011
    Location
    Tulsa, OK
    Posts
    6,233

    Default Friday, 09/16/11

    Madcow Intermediate Week 4

    Everything felt easy today. This programming is really working.

    Squat (PR) - Video
    150x5, 180x5, 220x5, 260x5, 305x3, 220x8

    Bench (PR)
    120x5, 150x5, 180x5, 210x5, 250x3, 180x8

    Power Clean
    70x5, 80x5, 100x5, 120x5, 140x3, 100x8

    Weighted Dips
    +65x8x3

    Barbell Curls
    95x8, 100x8, 105x8

    Triceps Extensions
    90x8, 100x8, 110x8
    Last edited by sking1001; 09-28-2011 at 01:54 PM. Reason: changed notation

  3. #23
    Join Date
    May 2011
    Location
    Tulsa, OK
    Posts
    6,233

    Default Monday, 09/19/11

    Madcow Intermediate Week 5

    Did 1RM testing on squat and bench today, deviating from my programming slightly but not too much. I last tested my 1RM about 3 months ago. I was a bit disappointed. I'll be modifying Wednesday's session a bit to test 1RM on deadlift.

    Squat (PR) - Video
    155x5, 190x5, 230x5, 265x3, 315x1, 355x0, 355x0, 330x1

    Bench (PR) - Video
    125x5, 155x5, 190x5, 220x3, 275x0, 275x1, 280x0

    Power Clean
    70x5, 90x5, 105x5, 125x5, 140x6 (upon video review, miscounted reps)

    No assistance today...session was already 2 hours long.
    Last edited by sking1001; 09-28-2011 at 01:55 PM. Reason: changed notation

  4. #24
    Join Date
    May 2011
    Location
    Tulsa, OK
    Posts
    6,233

    Default Wednesday, 09/21/11

    Madcow Intermediate Week 5

    Did 1RM testing on deadlift today. Very pleased.

    Squat (light)
    155x5, 190x5, 230x5x2

    Press (PR)
    95x5, 115x5, 135x5, 155x5

    Deadlift (PR) - Video
    275x5, 335x3, 385x1, 405x1, 445x1
    A little form breakdown on the heavier sets, but my back is fine.
    Last edited by sking1001; 09-28-2011 at 01:55 PM. Reason: changed notation

  5. #25
    Join Date
    May 2011
    Location
    Tulsa, OK
    Posts
    6,233

    Default

    Okay, if anyone is reading this, do I have my notation backwards? I feel stupid if I've been doing this wrong the whole time.

    ...or does everyone just do it differently?

    If I do 2 sets of 5 at 230 pounds, I have been writing:
    230x2x5.

    However, as I look at other's logs, I see it written 230x5x2.

    I also see it as 2x5x230.

    Maybe I'm just being anal here too. Anal or stupid...you choose.

    Is there a standard? If not, I guess I should clarify what I mean.

  6. #26
    Join Date
    Jan 2011
    Location
    West Bend, WI
    Posts
    10,925

    Default

    I do it the way you do. Today I did 3x10 (3 sets of 10). I've seen people do it the other way too, but usually they say something in their log about it.

    Grats on the massive DL!!!!! :-)

    How long have you been training now (total time... novice to intermediate). What did you do before Madcow?

  7. #27
    Join Date
    Aug 2010
    Location
    Chicago
    Posts
    6,018

    Default

    I find it's usually either weight-reps-sets or sets-reps-weight.

  8. #28
    Join Date
    May 2011
    Location
    Tulsa, OK
    Posts
    6,233

    Default

    Quote Originally Posted by hamburgerfan View Post
    I find it's usually either weight-reps-sets or sets-reps-weight.
    That's what I'm starting to figure. Thanks for the confirmation.

    Quote Originally Posted by Callador View Post
    I do it the way you do. Today I did 3x10 (3 sets of 10). I've seen people do it the other way too, but usually they say something in their log about it.
    Well, I only have a couple of entries that way, so I think I'm going to change it more like the above. You lift so much weight, you have earned the right to do it ANY WAY YOU WANT! :-)

    Quote Originally Posted by Callador View Post
    Grats on the massive DL!!!!! :-)

    How long have you been training now (total time... novice to intermediate). What did you do before Madcow?
    Thanks so much. My form broke down quite a bit, but I'll build up to the 400's in my regular program with good back extension. I won't be messing with my program for quite some time to do 1RM testing like I did, but I totaled 1,050 pounds, so fairly pleased at this point. I would really like to compete, but I train totally alone and live in a very small town.

    I actually started doing StrongLifts on Feb. 9 of this year, but I didn't start with the empty bar, since I have been lifting on and off for 16 years. I just wasted a lot of time with poor technique on squats and a good deal of isolation stuff. I started SL at 185/95/185/295, squat/press/bench/dead.

    I didn't find out about SS until a few months in, at which point I was pretty much at 3x5 on everything anyway.

    EDIT: Although I have only logged 6/22/11 on, you can see my novice log here.
    Last edited by sking1001; 09-22-2011 at 01:59 PM.

  9. #29
    Join Date
    May 2011
    Location
    Tulsa, OK
    Posts
    6,233

    Default Friday, 09/23/11

    Madcow Intermediate Week 5

    Left it all in the gym today. By the time I got to the assistance exercises (what Bill called "Beach Work"), I was quite fatigued and felt pressed for time, so I just did a single higher rep set (practically to failure).

    I would appreciate any input to my Power Clean technique. I've been working on technique for a while, and I hope I've got it.
    EDIT: hmmm...do I need more hip thrust?
    (I included the backoff set of 8 hang power cleans - from below the knee)

    Squat (PR)
    155x5, 190x5, 230x5, 265x5, 310x3, 230x8

    Bench (PR)
    125x5, 155x5, 190x5, 220x5, 255x3, 190x8

    Power Clean - Video
    70x5, 90x5, 105x5, 125x5, 140x3, 105x8

    Weighted Dips
    +70x11, +70x1 (was pissed that I didn't get 12)

    Barbell Curls
    100x20

    Triceps Extensions
    100x15
    Last edited by sking1001; 09-28-2011 at 01:56 PM.

  10. #30
    Join Date
    Jun 2010
    Location
    Canada
    Posts
    424

    Default

    starting strength coach development program
    I almost never want to comment on anyone's technique since I don't think I'm all that qualified but here goes anyway:

    It doesn't look like you're hitting mid-thigh (aka bar is a little out in front of you) on the jump. The start is good, the rack is good too (no arm pull as far as I can see), I'm just unsure of the jump point...looks around knee height and you're not grazing your mid-thigh at the jump.
    Last edited by Moving_Target; 09-23-2011 at 10:54 PM.

Page 3 of 479 FirstFirst 123451353103 ... 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
  •