Finding Out that the Iron Never Lies Finding Out that the Iron Never Lies - Page 129

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Thread: Finding Out that the Iron Never Lies

  1. #1281
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Aug 7, 2020
    Press w/ wraps @ 210 lbs-2,2,2 Rpe 9.75
    Seated z press @ 105 lbs-5,5,5 rpe 8.5
    Close grip bench @ 245 lbs-12,12,12
    Lying tricep extensions @76 lbs-12,12,12

    Week 126
    Aug 11, 2020
    Box squats @ 265 lbs-5,5,5 Rpe 8.5
    Rack pull w straps @ 425 lbs-8,8,8 Rpe 9.0
    Rack rows @ 205 lbs-10,10,10 Rpe 9.8

    Aug 12, 2020
    Bench @ 300 lbs-8,8,8 Rpe 9.5
    Beltless Press @ 155 lbs-9,9,9 Rpe 9.5
    Dips w/ 90-11,11,11 Rpe 10

    Aug 15, 2020
    Squats @ 390 lbs-8 PR. Rpe 9.25
    Squats @ 365-8. Left side of groin began to have pulling sensation by the end of the set. @ 340 lbs- 8. Pulling sensation became painful by the end. i'm guessing a minor tear in an abductor.
    Beltless double overhand deads @ 225-8. I tried to finish workout but pain was pretty intense, despite the light weight. I'm hoping this is a minor issue that will resolve itself within a few days. If not, I'll have to do Starr rehab which will put me back about a month. Too bad as I was making some progress.

  2. #1282
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    Week 127
    Aug 18, 2020
    Beltless press @ 170 lbs-8,8,8 Rpe 9.0
    Bench @ 295 lbs-3,3,3,3,3,3,3,3 Set every approx. 2 minutes
    Close grip bench @ 255 lbs-8,8,8
    Lying tricep extensions @76 lbs-10,10,10

    Aug 20, 2020
    Deads @ 490 lbs-4 PR Rpe 9.25 Maybe could have had 5 but still some abductor pulling sensation.
    Deads w/straps @ 450 lbs-5 PR ; @ 420-5 Really tiring
    Box (beltless) squats @ 275 lbs-5,5,5 Some abductor soreness/pulling
    Chins w/ 25 lbs-8,8,7

    Aug 23, 2020
    Bench w/ wraps @ 350 lbs-4 PR Rpe 9.8
    Bench @ 335-5,5 rpe 9.8
    Press @ 155 lbs-10,10,10
    Dips w/ 95 lbs-8,8,8
    EZ bar Curls @ 66 lbs-10,10,10

    Week 128
    Aug 25, 2020
    Squats @ 450 lbs-4 PR Rpe 9.3; @ 415-5,5 Ten minute rest periods
    Rom. deads w/ straps @ 250 lbs-6,6,6
    Bbell rows w/ straps @ 205-10,10,10
    Last edited by bustermonkey2; 09-08-2020 at 08:39 AM.

  3. #1283
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    Aug 27, 2020
    Press @ 200 lbs-6 PR Rpe 9.8 @ 200-5,5 Rpe 10
    Seated Z press @ 100 lbs-6,6,6 Rpe 9.5
    Paused floor press @ 225 lbs-8,8,8 Rpe 9.0
    Bbell push ups-30

    August 29, 2020
    Deads @ 560 lbs-2 PR Rpe 9.9
    Deads w/straps @ 510-2 PR; @ 475-2 Tiring
    Box squats @ 235 lbs-3,3,3,3,3,3,3. Pretty quick
    Chins w/ 35 lbs-4,4,4

    Week 129
    Aug 31, 2020
    Bench w/ wraps @ 375 lbs-2 PR Rpe 9.9; @ 365-2,2
    Spoto press @ 275-5,5,5
    Beltless Press @ 155 lbs-11,11,10
    Dips w/ 95 lbs-9,9,9 Tough

    Sept 2, 2020
    Squats w/ blue sleeves @ 485 lbs-2 PR Rpe 9.7
    Squats w. blue sleeves @ 455-2,2 Rpe 9.5. Some pain in left quad near knee.
    Beltless box sqts @ 280 lbs-5 Very Tiring and left quad pain
    beltless snatch grip deads w/ straps @ 345-6,6,6 Tiring
    Bodywt inverted rows --10,10,6,5,5 Very Tired

  4. #1284
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    Sept 5, 2020
    Press w/ wraps @ 220-2 (some knee kick),2 PR (no knee kick),2 Rpe 10
    Seated z press @ 115 lbs-5,5,5 rpe 9.8
    Close grip bench @ 255 lbs-10,10,10
    Lying tricep extensions @76 lbs-12,12,12

    Repeat Week 114- I'll do a couple more weeks of 8 5 2 programming, check my 1 rep maxes, then move on to new programming
    Sept 7, 2020 bodywt 234 lbs
    Deads @ 415 lbs-8 PR Rpe 9.0
    Deads w/ straps @ 385-8; @ 365-8 Tiring
    Box squats @ 285 lbs-5,5,5 Rpe 9.5
    Chins-12,12,12

    Sept 9, 2020
    Bench @ 325 lbs-7 PR Rpe 9.25; @ 305 lbs-8,8
    Beltless Press @ 155 lbs-11,12,12
    Dips w/ 95-11,11,11 Tough

    Sept 11, 2020
    Squats @ 395 lbs-8 PR. Rpe 9.5
    Squats @ 365-8; @ 345-8 Exhausted
    Beltless rom deads @ 250 lbs- w/ straps-8,8,8 Tough
    Bbell rows @ 205 lbs-12,12,12

  5. #1285
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    Repeat Week 115
    Sept 13, 2020
    Press @ 180 lbs-8 PR Rpe 9.25 @ 175-8,8 Rpe 9.25
    Paused Bench @ 280 lbs-8,8,8 Rpe 9.5
    Close grip bench @ 260 lbs-8,8,8 Rpe 9.5
    Lying tricep extensions @ 81 lbs-8,8,8

    Sept 15, 2020- Reducing volume to test 1RM's next week
    Deads @ 495 lbs-5 PR Rpe 5
    Deads w/straps @ 435 lbs-6 PR Rpe 9.5

    Sept 17, 2020
    Bench w/ wraps @ 365 lbs-3 PR Rpe 9.5
    Bench @ 340-6 PR, 5
    Press @ 160 lbs-8,8,8 10,10,10
    Dips w/ 100 lbs-10,10,10
    EZ bar Curls @ 66 lbs-12,12,12

    Sept 19, 2020
    Squats w/ wraps @ 485 lbs-3 PR Rpe 9.5
    Squats @ 440-5,5 Rpe 9.5

    Sept 21, 2020
    Press w/ wraps @ 215 lbs-3 PR Rpe 9.5
    Press @ 200-5,5 Rpe 9.8
    Bench @ 285-8,8,8

  6. #1286
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    1RM testing week. For some reason the video links show up as Facebook Error but they do seem to work when you click them.

    Sept 23, 2020. Deadlift @ 600 lbs-0 Fail. So close. I got it just above my knees and then wasn't able to get it done. Pretty disappointing, but for sure I'm close here. I don't know that I've ever failed a deadlift before above the knees (although I've been redlighted in competition a few times for completed deadlifts). I tried a 2nd attempt but that failed just off the ground-no surprise as I was very fatigued from first attempt.

    Facebook | Error

    Beltless box sqts @ 275 lbs-5,5- Just to avoid detraining on squats.

    Sept 25, 2020
    Bench w/ wraps @ 400 lbs-1. PR. Very excited about this one as it's a long term goal. I've done 390 a few times but that last 10 lbs has always eluded me. It wasn't even that bad- maybe had some weight left but decided not to press my luck.

    Facebook | Error

    Sept 27, 2020
    Press @ 235 lbs-1. However, there was a bit of knee kick upon video review so I'm not going to count it as a pr. The knee kick wasn't obvious but was definitely present. I tried another couple of attempts but no dice.

    Facebook | Error

    Squat w/ wraps @ 530 lbs-1. PR. Slow- but I got it.

    https://scontent-msp1-1.xx.fbcdn.net...f7&oe=5F9C9592


    Overall, this last 8 5 2 cycle went well. I almost got 600 lbs on deadlift and did hit 400 lbs for bench, and a small 5 lb pr on squat. Next I'm going to do a programming cycle that includes speed work with bands. I've never used bands before, so hopefully it will help me.
    Last edited by bustermonkey2; 10-02-2020 at 02:34 PM.

  7. #1287
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    NEW PROGRAMMING- I'm now switching to a DUP program with speed work. I'll also incorporate band work into the speed work on deads, squats and bench. I press outside of the rack so I can't use bands unless I figure something out. I am going to use Baker Barbell Club Template starting at week 130, except that I will sub paused bench in for pullups on press day. I don't think I need the pullup work but definitely think some extra bench work would help.

    Oct 1, 2020
    Beltless paused box squats @ 245 lbs-2,2,2,2
    Deads @ 500 lbs-4 PR Rpe 9.5
    Deads with straps @ 315 lbs and black bands-3,3,3,3 Pretty quick
    Beltless straight leg deads w/ straps @ 315-8
    BBell row w/ straps @205 lbs-10; @ 185-5 Very tired by the end

    Oct 2, 2020
    Bench w/ wraps @ 345 lbs-5 PR Rpe 9.5
    Bench @ 225 lbs w/ black bands-3,3,3,3,3,3
    Dips w/ 45 lbs-15,15,15 Supersets with first 3 sets of chins
    Chins-6,5,5,5,5,5
    BBell pushups-20,20,20 Supersets with last 3 sets of chins

    Oct 6, 2020
    Squats @ 440 lbs-5 PR Rpe 9.5
    Squats @ 225 w/ black bands-3 Too heavy to move quickly; @ 205 w/ black bands-3,3,3
    Beltless high bar paused sqt @ 205 lbs-8. Exhausted
    Black band pull throughs-15,15,15 Supersets with ab wheel
    Ab wheel from knees-10,10,10

    Oct 8, 2020
    Press w/ wraps @ 215 lbs-4- Rpe 10 Not counting as PR as there was a bit of knee kick
    Press @ 190 lbs-3,3,3,3 Not as quick as it should be
    Paused bench @ 275 lbs-8,8,6
    Lying EZ bar extensions@ 81 lbs-9,9,9 Supersets w/ curls
    EZ bar curls @ 81 lbs-6,6,6
    Last edited by bustermonkey2; 10-20-2020 at 09:00 AM.

  8. #1288
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    Week 131 BBell Club

    Oct 10, 2020
    Beltless Paused box squats @ 245 lbs-2,2,2,2,2
    Deads @ 520 lbs-3 PR
    Deads with straps @ 315 lbs and black bands-3,3,3,3,3 Pretty quick
    Beltless straight leg deads w/ straps @ 315-10 Tired
    BBell row w/ straps @215 lbs-10; @ 190-15

    Oct 12, 2020 Bodywt 239 lbs
    Bench w/ wraps @ 355 lbs-4 PR Rpe 9.75
    Bench @ 225 lbs w/ black bands-3,3,3,3,3,3,3
    Dips w/ 55 lbs-12,12,12 Supersets with first 3 sets of chins
    Chins-6,6,6,6,6,6
    BBell pushups-22,22,22 Supersets with last 3 sets of chins

    Oct 14, 2020
    Squats @ 470 lbs-3 PR Rpe 9.25
    Box Squats @ 275 w/ black bands-3,3,3,3,3
    Beltless high bar paused sqt @ 205 lbs-9. Exhausted
    Black band pull throughs-17,17,17 Supersets with ab wheel
    Ab wheel from knees-11,10,10 Tough

    Oct 16, 2020
    Press w/ wraps @ 225 lbs-2-No PR as second rep didn't go blow chin
    Press @ 190 lbs-3,3,3,3,3,3,3 Not quick- need to reduce the weights as it should be quick
    Paused bench @ 275 lbs-8,8,8 Tough
    Lying EZ bar extensions@ 81 lbs-10,10,10 Supersets w/ curls
    EZ bar curls @ 81 lbs-7,7,7

  9. #1289
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    starting strength coach development program
    Week 132 BBell Club

    Oct 19, 2020 Bodywt 238 lbs
    Beltless Paused box squats @ 245 lbs-2,2,2,2,2,2
    Deads @ 565 lbs-2 PR Rpe 9.75
    Deads with straps @ 315 lbs and black bands-3,3,3,3,3,3 Pretty quick
    Beltless straight leg deads w/ straps @ 325-8
    BBell row w/ straps @225 lbs-10; @ 195-15 Tough

    Oct 21, 2020 Bodywt 236 lbs
    Bench w/ wraps @ 380 lbs-2 PR Rpe 10
    Bench @ 225 lbs w/ black bands-3,3,3,3,3,3,3
    Dips w/ 70 lbs-8,8,8 Supersets with first 3 sets of chins
    Chins-7,7,7,6,6,6
    BBell pushups-24,24,24 Supersets with last 3 sets of chins

    Oct 23, 2020
    Squats @ 490 lbs-2 PR Rpe 9.5
    Box Squats @ 275 w/ black bands-3,3,3,3,3,3
    Beltless high bar paused sqt @ 205 lbs-10 Exhausted
    Black band pull throughs-18,18,18 Supersets with ab wheel
    Ab wheel from knees-11,11,11 Tough

    Oct 25, 2020
    Press w/ wraps @ 235-0 Fail. @ 225 lbs-0 Fail. Just felt off today with setup. Spent some time trying different grip widths. I think a slightly more narrow grip might be better.
    Press @ 175 lbs-3,3,3, @ 185-3,3,3 Pretty quick- more narrow grip seemed to help a bit.
    Paused bench @ 280 lbs-6,6,8 Tough
    Lying EZ bar extensions@ 81 lbs-11,11,11 Supersets w/ curls
    EZ bar curls @ 81 lbs-8,8,8 Tough

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