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Thread: Calloused Palms

  1. #41
    Join Date
    Apr 2011
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    259

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    • starting strength seminar april 2024
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    WEEK 7, DAY 4
    85% of 1RM, 3 x 4


    Power Clean:
    45 x 5 (PC jumps w/o rack)
    45 x 5
    95 x 3
    135 x 2
    167.5 x 2 x 5

    Hook grip just owns.

    Squat:
    45 x 5
    95 x 3
    135 x 2
    185 x 1
    225 x 1
    263.5 x 3 x 5

    Not that hard. Carryover from box squat is solid.

    Bench Press:
    45 x 5
    95 x 3
    135 x 2
    185 x 1
    221 x 3 x 4

    My Elite FTS Super Heavy 60cm wrist wraps arrived the day before. Made a HUGE difference in my wrist stability. Was better able to transfer energy into the bar. One thing worth noting is that these things hurt like a motherfucker.

  2. #42
    Join Date
    Apr 2011
    Posts
    259

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    WEEK 8, DAY 1
    95% of 1RM, 3 x 5


    Power Clean:
    45 x 5 (PC jumps w/o rack)
    45 x 5
    95 x 3
    135 x 1
    165 x 1
    185 x 1 x 3

    Never done this well with power cleans before. 185+ is normally a weight I do for one rep before losing the energy required to do more. I stuck three attempts and in between did about five or six failed reps. These failed reps were very close -- on all of them, I had the bar racked but could not drive up into an upright position to finish. Still very proud of my effort.

    Box Squat:
    45 x 5
    95 x 3
    135 x 2
    185 x 1
    225 x 1
    267 x 3 x 5

    Ridiculously hard.

    Bench Press:
    45 x 5
    95 x 3
    135 x 2
    185 x 1
    240 x 1 x 3
    242 x 1 x 3
    240 x 1 x 2

    I can rep 221 for six, but I couldn't even do 247 once in this session. I think it makes sense to assume that I blew some of my wad on the power cleans and squats, so I'll stick with that. Helps my ego knowing that 247 should be nothing.

    After the eighth single, I could not do a ninth with 240. Failed on it multiple times.

    Overall, a fucking brutal, humbling day.

    Side Note: After reading about the makings of a good squat, I'm starting to wonder if my 28-inch waist is holding me back.

  3. #43
    Join Date
    Apr 2011
    Posts
    259

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    WEEK 8, DAY 3
    95% of 1RM, 3 x 5


    My first workout in the Risto Sports Linea Blancas. Fucking sweet shoes that helped me all throughout this session.

    Power Clean:
    45 x 5 (PC jumps w/o rack)
    45 x 5
    95 x 3
    135 x 1
    165 x 1
    175.5 x 1 x 5

    Was supposed to do 185, but I felt like I had been hit with a Howitzer following the Day 1 workout. My muscles just weren't working in a coordinated enough manner to do 185, so I did 175.5 instead. Although I felt pretty shitty, the Linea Blancas helped me power through the movement.

    Power Clean High Pull:
    223 x 1 x 3

    Unable to get my feet off the ground. Totally fine. I imagine I've brought my PC max from 195 to 205. Just need to test to find out exactly how far I've come.

    Press:
    45 x 5
    75 x 3
    95 x 2
    128 x 3 x 5

    Not very hard. Perhaps I've underestimated my 1 RM here. Hmm.

    Deadlift:
    135 x 5
    185 x 2
    225 x 2
    275 x 1
    315 x 1
    365 x 1
    400 x 1
    402 x 1
    403.5 x 1

    Given my failure to move 403.5 a few weeks ago because of severe fatigue and lack of sleep, I didn't think it wise to jump to 425 as scheduled by my program. I figured my body needed to do singles of a transitional weight first before doing singles of my original 1 RM.

    Fucking A, this felt awesome. The Linea Blancas really shined here. I've read throughout this board that WL shoes don't help much with the deadlift, but something felt right when I was pulling in mine last night. I cannot wait to box squat in them tomorrow.

  4. #44
    Join Date
    Apr 2011
    Posts
    259

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    WEEK 8, DAY 4
    95% of 1RM, 3 x 5


    Power Clean:
    45 x 5 (PC jumps w/o rack)
    45 x 5
    95 x 3
    135 x 1
    165 x 1
    167.5 x 3

    Ohhhh damn. Got 10 hours of sleep, but I was still reeling from the pulls I did on Thursday. Decided to keep it light at 85% of 1RM.

    Box Squat:
    45 x 5
    95 x 3
    135 x 2
    185 x 1
    225 x 1
    267 x 2 x 2
    267 x 1 x 5

    Even with my magic Linea Blancas, I wasn't feeling up for rep three in my first two sets and eventually just decided to make it a singles affair and also to reduce the volume. 95% of 1RM at 3 x 5 is pretty fucking hard to get through in a week.

    Worth noting that squatting in the Linea Blancas requires some adjusting on my part. Squatting in my FiveFingers, I had set my back a certain way. But now that it is much easier to achieve depth in the Linea Blancas, I need to recalibrate. It's a strange feeling -- driving up with my torso customarily locked in a certain position, halting, and then my feet and ankles re-engaging after recognizing the elevated heel in my WL shoes, and then my torso adjusting to drive the weight up the rest of the way. I must un-fuck that which I fucked up by squatting barefoot. Not that I was squatting with poor form in the FFs -- my technique just has to change.

    Bench Press:
    45 x 5
    95 x 3
    135 x 2
    185 x 1
    242 x 1 x 4
    240 x 1 x 3

    Boom! Four singles of 242 instead of three! Still just did seven total singles. I just wanted to go home and eat and sleep. I'm in desperate need of a massage, but I've only got some scheduled through places that I have Groupons for. Hard as shit to get one scheduled when you need it.

  5. #45
    Join Date
    Apr 2011
    Posts
    259

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    starting strength coach development program
    I've discovered the benefits of backing off a bit more when needed and not blindly following the program in the book. The change has paid dividends.

    Power Clean: 200
    Squat: 340
    Bench Press: 275
    Press: 160
    Deadlift: 425

    Height: 5'6"
    Weight: 145

    Suck it.
    Last edited by savage; 04-06-2012 at 06:57 PM.

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