Finding Out that the Iron Never Lies Finding Out that the Iron Never Lies - Page 133

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Thread: Finding Out that the Iron Never Lies

  1. #1321
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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    I was on vacation from 11/6-11/13. About halfway through I went to hotel gym and did 3 sets of incline db bench and 3 sets of db goblet squats. This was only done to reduce detraining.

    Baker Bbell Club Powerbuilding- Week 241
    Nov 14, 2021
    Spoto press @ 325 lbs-10 singles
    Paused floor db flys @ 17 lbs-18,18,18
    Deficit db push ups-10,10,10
    BB rows w straps @ 185 lbs-10,10,10
    Db side delt raises @ 17 lbs-10,10,10

    Nov 16, 2021
    Beltless front sqt @ 225 lbs-1, 1; @ 205 lbs-1. I still can't cant these to work as I'm dropping my arms and not staying upright enough. I'm going to substitute high bar beltless squats instead.
    High bar beltless sqt @ 275 lbs-3,3
    Deficit deads (beltless) w/ straps @ 435 lbs-1; @ 385-4
    32 lb db single leg step ups to 14" box-10,10 (per leg)
    Calf raise 32 lb dbs-12,12

    Nov 19, 2021
    Bench w purple bands @ 190 lbs-3,3,3,3,3,3,3,3,3,3
    Press @ 135 lbs-10,10
    Neutral chins-8,8
    Ez bar extension@ 81 lbs-12,12
    Blk band push dows-20,20

    Nov 21 2021
    Box squats w purple bands@ 260 lbs- 2,2,2,2,2,2,2,2,2,2
    Deads w/ straps w purple bnds@ 235-1,1, 3,3,2- singles were getting boring
    Db goblet sqt @ 62 lbs-10,10
    Kettlebell swing @ 28 lbs-15,15
    Ab wheel-9,9

  2. #1322
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    Baker Bbell Club Powerbuilding- Week 242
    Nov 23, 2021
    close grip bench @ 325 lbs-1 PR, @ 275-3,3,3
    EZ bar french press @ 101 lbs-5,5,5
    BB rows w straps @ 205 lbs-8,8
    Db side delt raises @ 17 lbs-12,12,12
    Db Rear delt raises @ 17 lbs-8,8,8

    Nov 26, 2021
    High bar sqt @ 455 lbs-1 PR, @ 405 lbs-3 PR.
    High bar beltless sqt @ 275 lbs-3,3
    Deficit deads (beltless) w/ straps @ 365 lbs-6 PR tiring
    37 lb db single leg step ups to 14" box-10,10 (per leg)
    Calf raise 37 lb dbs-12,12

    Nov 29, 2021
    Bench @ 245 lbs-8,8,8,8,8
    Db Press @ 32 lbs-12,12
    Pull ups-5,5
    Ez bar curls@ 81 lbs-7,7
    Dips w 35 lbs-12,12

    Dec 1 2021
    Beltless squats @ 315 lbs-5,5,5,5,5
    Beltless Deads w/ straps @ 365-5,5,5,5,5 Exhausted- skipped accessories

  3. #1323
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    Baker Bbell Club Powerbuilding- Week 243
    Dec 4, 2021
    Shirted bench @ 405-1; @ 455 lbs-0. Fail as I got out of groove and got it stuck on underside of racking pins.
    Pin bench @ 295 lbs-3,3
    Db bench @ 62 lbs-12,12
    Db rows @ 62 lbs- 10,10
    Db side delt raises @ 12 lbs-15,15
    Db Rear delt raise @ 12 lbs-10,10

    Dec 7, 2021
    Snatch grip deads w straps @ 455 lbs-2 PR, 2.
    Beltless sqt @ 225 lbs-10,10
    Bbell Calf raise @ 95 lbs-15,15

    Dec 9, 2021
    Bench @ 275 lbs-6,6,6,6,6
    Press @ 155 lbs-5,5,5,5,5
    Neutral chins-9,8
    Ez bar extension@ 81 lbs-12,12


    Dec 11 2021
    Beltless squats @ 315 lbs- 10,6,4 Rest/pause
    Deads w/ straps @ 415-7 PR
    Kettlebell swing @ 33 lbs-12,12 Exhausted

  4. #1324
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    Baker Bbell Club Powerbuilding- Week 244
    Dec 13, 2021
    Larsen press @ 325 lbs-1 PR; @ 275-3,3,3
    Incline bench @ 205-6,6,6,6
    BB rows w straps @ 205 lbs-10,10
    Db side delt raises @ 12 lbs-17,17
    Db rear delt raises @ 12 lbs-12,12

    Dec 15, 2021
    Pin sqt w/ pins @ 14 rack position @ 405 lbs-1 PR, @ 365 lbs-2,2
    Beltless snatch grip deads w straps @ 355 lbs-5,5
    37 lb db single leg step ups to 14" box-11,10 (per leg)
    Calf raise 37 lb dbs-14,14

    Dec 16, 2021
    Bench w blk bands @ 225 lbs-3,3,3,3,3,3,3,3,6
    Seated bbell Press @ 115 lbs-5,8
    Pullups-5,5
    Dips w/ 35 lbs- 14,14
    EZ bar curls @ 81 lbs-7,7

    Dec 20 2021
    Box squats w blk bands@ 2750 lbs-3,3,3,3,3,3,3,3
    Deads w/ straps @ 455 lbs-5 PR Exhausted

  5. #1325
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    Dec 22, 2021
    Shirted bench @ 455 lbs-1 PR; @ 385 lbs-3,3
    Db incline press @ 62 lbs-8,10
    Db rows @ 62 lbs-11,11
    Side delt db raises @ 12 lbs-18,18
    rear delt db raises @ 12 lbs-13,13

    Dec 26, 2021
    Sumo deads w/ straps @495 Lbs-0 Fail; @ 475 lbs-1; @ 425-2,2
    Beltless sqt @ 275 lbs-10 tiring
    reverse lunges-10,10
    bbell calf raises @ 95-18.20

    Dec 29, 2021
    Bench @ 295 lbs-8,6,5 Rest/pause
    Press @ 165-6,6
    Chins-8,8
    Dips w/ 45 lbs-10,10
    db hammer curls @ 22 lbs-20,15

    Dec 31, 2021
    Beltless sqts @ 315-10,7,5 Rest/pause
    Back ext-20,20

  6. #1326
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    New Programming- Bench every day (or most days anyway). My workouts have gotten really long- often 1.5-2 hours in duration, usually 3-4 times per week. I want to see if I can increase the number of workouts per week to around 6 and decrease the volume per session. I'm thinking 2 bench sets per session, with dup style changes to the bench reps/set. I'll probably keep my doubles and singles only when I'm wearing my bench shirt so I get some equipped practice. After bench each session, I will pick a single additional exercise and do 2 sets AMRAP. I'll do the first set heavier and the second as a backoff set. I will try to get a squat and some type of pull done once a week, largely just so I don't see big regression on squats/deads. I've never done his much bench before so if I start to get some pec pain or elbow tendonitis then I will back off this plan.

  7. #1327
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    Jan 4, 2022 Bodywt 244 lbs
    Bench @ 225 lbs-10,10
    Press @ 185 lbs-6 rpe 9.0; @135 lbs-17

    Jan 5
    Bench @ 265 lbs-6,6
    Sqts @ 410 lbs-7 wrapless PR; @ 335 lbs-7 Tired

    Jan 6
    Bench @ 295 lbs- 4,4
    EZ bar curls @ 91 lbs-9; @ 71 lbs- 16

    Jan 7
    Shirted single ply bench @ 385 lbs-2,2
    Rack pull @ 600 lbs-1 PR; @ 500 w/ straps-5 PR

    Jan 8
    Shirted single ply bench @ 425 lbs-1 rpe 9.0
    Dips w/ 55 lbs-17; w/ 10 lbs-40
    Last edited by bustermonkey2; 01-21-2022 at 10:42 AM.

  8. #1328
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    Jan 10, 2022
    Bench @ 235 lbs-10,10
    Neutral grip chins-11,9

    Jan 11
    Bench @ 275 lbs-6,6
    Sqts @ 460 lbs-3 rpe 9.25; @ 365 lbs-8 Exhausted

    Jan 12
    Bench @ 305 lbs- 4,4
    Press @ 195 lbs-6; @ 145 lbs-17

    Jan 13
    Shirted single ply bench @ 405 lbs-2,2
    Ez curls @ 96 lbs-8; @ 81 lbs-15

    Jan 14
    Shirted single ply bench @ 445 lbs-1
    Rack pull @ 600 lbs-0,0 w/ straps-0 Fail. I was doing this about an inch lower than last week but still should have been fine. I don't feel sick, unrecovered etc. Maybe just one of those off days.

  9. #1329
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    Jan 18, 2022
    Bench @ 240 lbs-10,10
    Kettlebell swings @ 38 lbs-15,15

    Jan 19
    Bench @ 280 lbs-6,6
    Pin Sqts @ 410 lbs-2 PR; @ 365 lbs-6 PR

    Jan 20
    Bench @ 315 lbs- 4,4
    Incline bench @ 225 lbs-2; @ 185 lbs-10

    Jan 21
    Shirted single ply bench @ 415 lbs-2,2
    Beltless deficit deads @ 405-3 PR rpe 9.0

    Jan 22
    Shirted single ply bench @ 455 lbs-1
    Dips @ 70 lbs-12; @ 35- 31


    Jan 24, 2022
    Bench @ 245 lbs-10,10
    Regular grip chins-10,10

    Jan 25
    Bench @ 295 lbs-6,6
    Skipped other exercise due to time


    Jan 28
    Bench @ 325 lbs- 4,4
    Squats, suited in new super centurion suit@ 225 lbs- no depth; @ 315-3- still way too high; @ 405-3 still high
    Squats, unsuited- @ 405 lbs-3- tired from suit work

    Jan 29
    Shirted single ply bench @ 430 lbs-2 PR,2
    Press @ 205 lbs-3; @ 185 lbs-6

    Jan 30
    Shirted single ply bench @ 460 lbs-1 PR
    Suited deads @ 500-1 straps up w/ belt; -1 straps down w/belt; 1 straps down no belt. I continue to struggle getting into a decent starting position with the suit. I'm not sure I really get much out of the deadlift suit as I lift conventionally and the suit gets in the way of effective training. I think I'm just going to lift sans deadlift suit in my next competition even if I compete single ply.
    Last edited by bustermonkey2; 02-08-2022 at 05:38 PM.

  10. #1330
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    Mar 2011
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    Sioux City, Iowa
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    starting strength coach development program
    I tweaked my back doing the suited deads. I really struggle to get into position with the suit. I think I'm going to only do raw deads for a while. I'm not sure the suit is helping much anyway on deadlifts.

    Feb 1, 2022
    Bench @ 255 lbs-10,10
    EZ bar extensions @ 101 lbs-12,12

    Feb 2
    Bench @ 305 lbs-6,6
    EZ curls @ 106 lbs-7; @ 86-14


    Feb 3
    Bench @ 335 lbs- 4,4
    Beltless Squats(went light as back still sore from the suited dead tweak) @ 135 lbs-5; @ 225-10- back felt ok


    Feb 4
    Shirted single ply bench @ 435 lbs-2 PR,2
    Dips w/ 90 lbs-10; @ 45-25

    I had to do some painting in my house on the 5th and 6th which made my shoulders sore so I took a couple of days off.

    Feb 8
    Shirted single ply bench @ 465 lbs-1 PR
    chins-neutral grip-13, 9

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