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Thread: Finding Out that the Iron Never Lies

  1. #1131
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    • starting strength seminar april 2024
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    Sept 28, 2018
    My left side/back has been hurting for a few days. I'm guessing some kind of strain or tear in one of the small muscles. It doesn't bother sleeping or daily activities, except when I cough or sneeze and then it's a sharp pain. I have no idea how it happened.

    Squats @ 445 lbs-5 singles. Rpe 9.25-9.5. My side was fine except for if I tried to pull up 45 lb plates with my left hand to put on or off the bar.

    Bench @ 260 lbs-5 singles. Rpe 9.5.

    Barbell row @ 255 lbs-6,6,6,6. These hurt my side if I bent over too far so they ended up being more upright than usual.

    Chins-2 I had to stop as this really made my left side hurt.

  2. #1132
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    Oct 1, 2018
    Started diet today. I'm currently at 238 lbs and want to pull it down to around 225 for an easy water cut to 220 for a meet on Oct 27th.

    Squats @ 360 lbs-5,5 Rpe 8.0.
    Press @ 195 lbs-3,3,3,3,3 Rpe 9.0
    Deads @ 525 lbs-2 PR. Rpe 9.75. Instructions were to try for 2 sets of 2 unless 1st set was a limit set and this was pretty close. My left side still hurts a bit and 1st set was hard enough I didn't want to push it. This is 20 lbs better than a year ago for a double. At that time I did 573 at competition so hopefully I'm getting close to a 600 lb deadlift.

    Skipped close grip due to time constraints.

  3. #1133
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    Oct 5, 2018
    Bodywt 230 lbs. Diet going well. Just want to pull it down to 225 lbs so it's an easy water cut to 220 for competition.

    Squats @ 405 lbs-4,4,4,4 Rpe 9.5. Harder than it should have been. I suppose losing 8 lbs in 4 days is going to affect my lifts.
    Bench @ 320 lbs-4,4,4,4 Rpe 9.5
    Rom. Deads @ 315 lbs-5,5,5 Rpe 9.5
    Skipped dips as I was beat by this point. I'm sure the weight loss made a difference in fatigue levels.

  4. #1134
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    Oct 10, 2018
    Just a light session to avoid detraining. I'm planning on testing 1RMs on the 13th.

    Squats @ 365 lbs-3,3,3 Rpe 7
    Bench @ 285 lbs-3,3,3 Rpe 7.

    Easy. I feel pretty good at this point so hopefully 1RM testing goes well.

  5. #1135
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    October 14, 2018
    So I planned on testing 1RM's on the 13th but couldn't get into the gym. Then, when I was warming up for squats realized that my next meet on October 27th was less than 2 weeks out. Testing 1RM's or a meet always throws my training off for about 4-5 days afterwards while I recover and then I usually go light the week before a meet to ensure full recovery. So realizing that testing 1 RM's two weeks before a meet is a bad idea, I decided to just try to find an appropriate 2nd attempt at the meet. For me, the 1st attempts are like final warmups, usually a weight I can do for 3 reps so I know I can get on the board even if I'm rushed or sick. For 2nd attempts I want something I am confident I can hit, about a 9.75 RPE. Then I pick my 3rd attempt based on how the 2nd attempt went. I figure I can still get a decent week of training in this way before backing off next week for the meet.

    Squats w/ wraps @ 405 lbs-1. Easy except I need more practice with my wraps. Had to rewrap several times to get it right.
    Squats w/ wraps @ 495 lbs-1. Rpe 9.5-9.75. This is about right for a 2nd attempt.

    Bench w/ wraps @ 365-1. Rpe 9.75. This was harder than it should have been. I'm not sure I got enough bench volume on my programming this time through. A decent 2nd attempt.

    Deads @ 425-1. Easy
    Deads @ 545-0. I got it up about 4 inches before I bailed on it. I really didn't commit to it, which is required on deadlifts. I'll probably do around 535 for my 2nd attempt.

  6. #1136
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    Strong lifting! Good luck at your meet!

  7. #1137
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    Quote Originally Posted by skid View Post
    Strong lifting! Good luck at your meet!
    Thanks. I feel like my deads are a bit better than a year ago, my squats are about the same and my bench is down about 15 pounds. I think I haven't had enough bench volume over the last several months. Based on a virtual hole in the NASA records for retro powerlifting at 220 lbs, as well as my lack of practice wrapping my knees, I'll probably compete retro style. That means belt only. I usually get about 30 lbs out of my knee wraps and 5-10 lbs out of my wrist wraps, so I'll be dropping about 35-40 lbs off my regular total by foregoing wraps. Obviously, it doesn't really matter in the long run.

  8. #1138
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    Going to try to hit some triples this week before next week when I'll just do a light session in preparation for the meet on Oct 27th.

    Oct 16, 2018
    Bodywt 230 lbs. I really want to pull my bodywt down around to 225 before a water cut.

    Squats @ 415 lbs-3,3,3,3,3 Rpe 9.25. Not too bad. Pretty long rest periods, 5-10 minutes.

    Bench @ 325 lbs-3,3,3,3,3 Rpe 9.5. Tough but not terrible.

    Barbell rows @ 245 lbs-6,6,6,6 Rpe 9.0

    Chins- 12, 10. Tough as I haven't really done chins in over a month.

  9. #1139
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    Oct 20, 2018
    Bodywt 227 lbs

    Squats @ 315 lbs-5,5,5 Rpe 8.0
    Bench @ 325 lbs-3,3,3,3,3 Rpe 9.75
    Deads @ 475 lbs-4,4 Rpe 10. Decided to stop here instead of pushing for any extra sets. I did 4 sets at this weight 3 weeks ago but have had limited deadlift volume since then. Don't want to risk getting hurt a week out.

  10. #1140
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    starting strength coach development program
    Oct 22, 2018
    Bodywt 229 lbs.

    Last session before meet. Nothing too heavy.

    Squats @ 365 lbs-5,5,5 Rpe 9.0
    Bench @ 295 lbs-5,4 I got out of the groove on the second rep of second set and bar was too high on my chest (close to neck). It seemed to strain the left pec muscle.
    Bench @ 225 lbs-5. Yep- Left pec is a bit sore. Hopefully no big deal that will be healed by meet day on the 27th.

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