Finding Out that the Iron Never Lies Finding Out that the Iron Never Lies - Page 131

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Thread: Finding Out that the Iron Never Lies

  1. #1301
    Join Date
    Mar 2011
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    Sioux City, Iowa
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    1,752

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    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    Feb 23, 2021
    Deads @ 315 lbs w/ purple bands w/ straps-3
    Deads in Sz 48 deadlift suit @ 315 lbs w/ purple bands w/ straps-3,3,3,3,3 Decided to spend some time in the suit to get used to it. About half were beltless as I found it easier to get into position without a belt.
    Straight leg deads, beltless, w/ straps @ 345-6
    Bbell rows w/ straps @245 lbs-6; @ 225-10

    Feb 26, 2021
    Bench @ 225 lbs w/ purple bands-4,4,4,4,4,4,4 tough
    Dips bodywt-20,20,20
    Chins, neutral grip-8,8,8

    Feb 28, 2021 Bodywt 234 lbs
    Box squats @ 275 lbs w/ purple bands-4,4,4,4,4,4 tough
    Beltless high bar pause sqts @ 225 lbs-8
    Purple band pull thru-15,15,15
    Ab wheel-15,14,14 Exhausting Pullthrus/ab wheel supersets

    March 2, 2021
    Press @ 190 lbs-4,4,4,4
    All paused bench @295 lbs-6,6,6
    Overhead EZ bar extension @ 86 lbs-12,12,12
    EZ bar curls @ 86 lbs-6,6,6 Overhead EZ extensions/curls supersets

    March 6, 2021
    Squat w/ wraps @ 405 lbs-1; @ 455 lbs-1; @ 510 lbs-2. PR. Rpe 9.9.
    Bench w/ wraps @ 315 lbs-1; @ 365-1; @ 405-1 PR (no real pause however)
    Deads @ 405-1; @ 475-1 Injured right thumb somehow. I use hook grip and the bar shifted a bit.
    Deads w/ straps @ 530-0 Couldn't break it off the ground almost certainly due to thumb issue.

  2. #1302
    Join Date
    Mar 2011
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    Sioux City, Iowa
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    March 10, 2021 Bodywt 234 lbs Thinking about competing on April 3rd at 220 so will slowly start cutting weight.
    Deads @ 510 lbs-3 Rpe 9.25
    Deads w/ straps @ 315 w/ purple bands-2,2,2,2,2,2,2,2
    Straight leg deads w/ straps @ 345 lbs-8



    March 11, 2021
    Bench w/ wraps @ 365 lbs-2 Fail- wanted 3 but bar path was pretty lopsided on 2nd rep which was fatiguing.
    Bench @ 225 lbs w/ purple bands-3,3,3,3,3,3,3,3 Tough
    Close grip bench @ 255 lbs-8,8,8
    Dips bodywt-22,22,22


    Mar 14, 2021
    Squats w/ wraps @ 475 lbs-2. Sharp pain on right side. I think I strained my right obliques. Sharp pain on coughing/sneezing. May have to rehab a bit.
    Squats @ 275 lbs-no bands- sharp pain so stopped after 1st rep.

    March 17, 2021 Rehab started
    Sqts @ 45 lbs-25; @ 65-25; @ 85-25

    Mar 18, 2021
    Sqts @ 45 lbs-25; @ 85-25; @115-25
    Bench @ 135 lbs-10; @ 225 lbs-10; @ 245 lbs-10
    Deads @ 135 lbs-10

    March 20, 2021
    Sqts @ 45 lbs-25; @ 135--10; @ 205-10
    Shirted Bench Blue sz 52 shirt (new) @ 315-3; @ 365 lbs-4.
    Deads @ 275 lbs-8

  3. #1303
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    Mar 2011
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    Sioux City, Iowa
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    MEET REPORT APRIL 3, 2021 NASA IOWA STATE MEET

    I haven't updated my log here over the last week and a half after straining my oblique on my right side. Essentially I continued Starr rehab to try to fix my oblique muscle and worked up to squatting 435 lbs x 3 reps where it was only a small ache as on March 29th. I kept doing a couple sets of bench along with the Starr rehab squats about every other day. I was able to work in one set of deads every few workouts, but generally pretty light as I wanted the oblique to heal. I managed to cut my bodywt to 225 lbs by the morning of April 2nd, and did a small water cut to get to 220 a weigh-in that evening. I ate a big meal and rehydrated and was around 226 lbs on the morning of meet day, April 3rd.

    Due to not being able to lift heavy, I haven't had any practice with my knee wraps for a long time, so I decided to compete in retro raw powerlifting (no wraps, no sleeves). I was in the 100 kilos bodyweight (220 lbs) class in both the men's open and masters 1 divisions. Without wraps, I usually lose about 30 lbs off my squat and 10-15 lbs off my bench but it's nice to not worry about the wraps, especially when out of practice. I got 7 of 9 with: top squat at 222.5 kg (491 lbs) for new masters national record; 2nd bench at 162.5 kg (358 lbs) for new open and masters national records; and 2nd deadlift 242.5 kilos (535 lbs) for Nasa retro national open and masters records. My total was also a retro Nasa open and masters national record. I missed my 373 lb bench attempt and a 584 lb deadlift attempt. My oblique was really hurting after bench, and I would guess that it cost me that last deadlift based on how easy the 535 went up. I really could have used another couple of weeks recovery before the meet, but I was eager to compete as I haven't done so since fall of 2019 due to Covid. The meet was around 50 lifters which was a good size- not too small or too big- and I got to visit with a lot of lifters that I have known for several years. Judging was reasonable too and they kept the meet moving at a good pace.

    My right oblique as I write this three days later is pretty painful. I wasn't able to hardly sleep at all due to pain the first couple of nights after the meet but finally was able to sleep last night. I'm still taking ibuprofen to take the edge off it, and will probably give it a rest until next week before I start lifting and rehabbing it.

  4. #1304
    Join Date
    Mar 2011
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    Sioux City, Iowa
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    So I'm going to stick to Baker Barbell Club six sets programming except I'm going to substitute Bill Seno style programming on bench. Bill advocated training with a super wide bench grip and using 6 sets at the same weights across. First 3-4 weeks of with 6-8 reps, then 3-4 weeks of 8-10 reps and then 3-4 weeks of 10-12 reps.

    Transition week-

    April 19, 2021 Bodywt 229
    Bench @ 280 lbs-3,3,3,3,3,3
    Dips-20,20,20 (60 total)
    Standing ez bar extension@ 61 lbs-15,15,15

    April 21, 2021
    Squat @ 350 lbs-3,3,3,3,3,3
    Neutral chins-8,7,6,6 (27 total)
    Good morning with 45 lbs-10,10

    April 22, 2021
    Wide grip bench @ 175 lbs-8,8,8,8,8,8
    Press @ 135 lbs-10,10,10
    Close grip bench @ 135 lbs-15,15,15

    April 24, 2021
    Squats @ 350 lbs-2,2,2,2,2,2
    Deads @ 410 lbs-3, w/ straps-3,3
    Bbell rows w/ straps @ 185 lbs-10,10
    Last edited by bustermonkey2; 05-03-2021 at 09:25 AM.

  5. #1305
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    Mar 2011
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    Sioux City, Iowa
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    Week 214
    April 25, 2021
    Wide grip bench @ 195 lbs-8,8,8,8,8,8
    Dips-25,22,20 (67 total)
    Standing ez bar extension@ 66 lbs-15,15

    April 28, 2021
    Squat @ 375 lbs-3,3,3,3,3,3
    Neutral chins-8,8,7,7 (30 total)
    Good morning with 45 lbs-12,12. These are really making my shoulders sore so I will have to sub in a different movement.

    April 29, 2021
    Wide grip bench @ 205 lbs-8,8,8,8,8,8
    Press @ 135 lbs-12,12,12
    Close grip bench @ 135 lbs-17,17

    May 1, 2021
    Squats @ 375 lbs-2,2,2,2,2,2
    Deads @ 435 lbs-3, w/ straps-3,3
    Bbell rows w/ straps @ 185 lbs-12,12

  6. #1306
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    Mar 2011
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    Sioux City, Iowa
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    Week 215
    May 2, 2021
    Wide grip bench @ 225 lbs-6,6,6,6,6,6
    Dips-25,25,25 (75 total)
    Standing ez bar extension@ 66 lbs-17,17

    May 5, 2021
    Squat @ 405 lbs-3,3,3,3,3,3
    Regular grip chins-8,8,9 (25 total)
    Back extensions (just got new titan back extension/hyper chair)-12,12

    May 6, 2021
    Wide grip bench @ 230 lbs-6,6,6,6,6,6
    Press @ 140-10,10,10
    Close grip bench @ 140 lbs-15,15

    May 10, 2021
    Squats @ 405 lbs-2,2,2,2,2,2
    Deads @ 465 lbs-3, w/ straps-3,3
    Bbell rows w/ straps @ 185 lbs-12,12,12

  7. #1307
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    Oct 2011
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    Paradise Valley, BC
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    1,477

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    Just catching up with your log Buster. Wow, 4 national records??? Congrats on that spectacular achievement!

  8. #1308
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    Mar 2011
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    Sioux City, Iowa
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    Thanks- although they are in the more obscure retro category. I do appreciate not worrying about wraps when competing.

  9. #1309
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    Mar 2011
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    Sioux City, Iowa
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    I haven't posted in a while. I was doing the six sets program and injured my back on deadlifts in mid May. I was doing a backoff set with straps at 455 lbs and my left hand was about 2 inches further out than my right, so the load wasn't balanced in the center. It still went up and I completed the set but I could tell something was very wrong. Couldn't sleep that night due to pain which radiated down into my glutes, especially on the left side with even some numbness. I think I had some type of disc herniation. So I did the ibuprofen for 5 days and stopped lifting and then restarted Starr rehab for the 2nd time this year.

    May 24th, 2021 Deads @ 45 lbs-25,25,25
    May 25- Deads @ 45-25; @ 55-25,25
    May 26- deads @45-25; @ 55-25; @ 65-25
    May 28-deads @45-25; @65-25, 25
    May 29-deads @ 45-25; @65-25; @ 75-25;
    wide grip bench @ 135 lbs-15; @ 185-10, 10
    June 2- deads @ 45-20; @65-20; @ 85-15
    neutral chins-10,6
    June 3-deads @ 45-20; @65-20; @ 95-15
    wide bench @ 205 lbs-10,10
    June 4-deads @ 45-20; @95-20; @ 115-15
    neutral chins-10,10
    June 5- deads @ 45-20; @135-15;@155-15
    June 6-wide bench @225-6,8
    Squats @ 45-20; @ 95-15; @ 115-15
    June 7 deads @ 45-20; @135-15;@155-15
    Chins-12,10
    June 8- Squats @ 45-20; @ 95-15; @ 135-15
    Wide bench @ 225-10,10
    June 9- deads @ 45-15; @ 135-15; @185-15
    June 10- Sqts @ 45-15; 115-15; @ 165-15
    Wide bench @ 225-12,12
    Neutral chins-12,12
    Last edited by bustermonkey2; 06-18-2021 at 02:51 PM.

  10. #1310
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    Mar 2011
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    Sioux City, Iowa
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    starting strength coach development program
    June 11/2021- deads @ 45-15; @135-15;@225-10
    June 14-wide bench @245-6,6
    Squats @ 15-20; @ 135-15; @ 185-15
    June 15 deads @ 15-20; @155-15;@275 w/ straps-12
    June 17- Squats @ 45-15; @ 135-15; @ 225-15
    Wide bench @ 245-8,8
    Chins-12,11
    June 18- deads @ 135-10; @ 225-10; @315 w/ straps-12
    June 20- Sqts @ 45-10; 135-10; @ 225-10; @ 275-12
    Wide bench @ 245-10,10
    Neutral chins-13,12
    June 22- deads @ 135-8; @ 225-8; @365 w/ straps-8
    Press @ 135-8,8
    June 23- Wide bench @ 265-6,6
    Sqts @ 45-10; 135-10; @ 225-10; @ 315-10
    June 29 Sqts @ 365-7
    Wide bench @ 265-7,7
    Deads @ 405-5
    July 3-Sqts @ 405-5
    Shirted bench @315-3; @ 365-3. Got pretty far out of grove on this set.

    Ok- I'm pretty close to normal so I'm going to do a transition week then try doing a 6 sets across program except I'm going to do it equipped.

    July 5, 2021 Baker barbell club week 212
    Bench @ 235 lbs-5 x 5
    Press @ 115 lbs- 3 x 10
    Dips-3 x 15

    July 6
    Sqts @ 295 lbs- 5 x 5
    Chins-8,7,6
    Bbell rows w straps @ 135- 3 x 10

    July 8
    Press @ 135 lbs- 5 x 5
    Wide bench @ 225 lbs- 3 x 10
    Bbell push ups- 3 x 20

    July 9
    Deads @ 365-3; w/ straps-4 x 3
    Sqts @ 225 lbs 2 x 10

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