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  1. #1021
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    • wichita falls texas december seminar 2020
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    01/10/18 Wednesday

    Squat:

    45x10x2
    135x10
    225x5
    315x2
    405x1

    Straps down squat:
    495x1
    525x2x3 @ 7.5 each
    Notes: these were all close to depth but I don't think any actually hit depth. 1st set the suit was bunching up a lot in front of my hips. I was more careful to pull the wrinkles out for the next two sets. The third set I got a little off balance reaching for depth on the second rep. Either way they felt okay. Suit legs are pretty loose and need to be tightened. I could feel them sliding up on the 495 warmup.

    Raw squat, reverse bands:
    315x4
    405x5 @ 6.5
    445x5 @ 7
    455x5x2 @ 7.5 each
    Notes: The 405 was a tad under the RPE range of 7-8 but I was beat and didn't want to do another set. I used the average bands. The bar hovered with 135 just a tad above the pins so the bands were taking about 135 off at the bottom. It felt like they were barely taking anything off at lockout. Doing all these squats (equipped then raw after) was really tiring and took forever. Raw warmup time, then putting the suit on, then doing equipped sets, then taking the suit off, then setting up the bands, setting up the rack, doing 4 more sets, yeesh. More squatting than I've done in a single workout maybe ever.

    SSB bulgarian SS:
    135x5x3
    Notes: same weight as last week but I was beat at this point. Had been in the gym for nearly 2.5 hours somehow.

    Leg extension:
    187x8
    200x8x2

    GHR:
    Monster mini x10x3
    Notes: didn't have access to the donkey kick machine again. Might need to find a different exercise to do but I'm generally okay with GHRs.

    Ab wheel:
    +10lbs x10x3

  2. #1022
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    01/12/18 Friday

    Bench:
    45x15x3
    135x10x2
    185x4

    Bench daddy close grip:
    235x3
    275x1
    295x5 @ 6.5
    315x5x3 @ 7 each
    Notes: Tried to wear the bench daddy lower on my chest to not aggravate my pecs by stretching across them. It seemed to work to mitigate the pec tightness I felt last week. Also pretty sure my close grip is stronger than my competition grip, lol. Probably why my shirted bench sucks so much. Misgrooved a few reps by touching too low but these all felt really easy. Think I did 275 on these 4 weeks ago lol.

    Spoto bench + bands:
    135x4
    185x5x3 @ 7.5 each
    Notes: Used what I think were doubled minis. Forgot my own bands and grabbed some from the rec center that seemed closest to mini bands. I had them secured with 70lb DBs and they were dragging the DBs around a bit when I unracked so I dunno, maybe somewhere between 60-65lbs each at the top?

    Band pushdowns to failure:
    blue band x15x3

    Chest press machine:
    180x8
    190x8x2

    Front/side/rear shoulders superset:
    22.5x8x3 front raises
    12.5x8x3 lateral raises
    22.5x8x3 rear delt flyes

    Cable hammer curls:
    120x8x3

  3. #1023
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    01/13/18 Saturday

    Equipped deadlift:
    525x2 @ 7.5
    525x2 @ 8
    525x2 @ 7
    Notes: I did the first two sets hook grip, dead stop. On the second set the bumper plates bounced the bar away before the second rep so I had to reposition. Said screw it with the bumper plates and pulled the 3rd one with straps + touch and go. I got a side view for the 3rd set to look at my back tightness.
    I got the suit legs tightened yesterday hoping it’d help with the legs rolling up. I tried setting up with the suit legs lower but before I even grabbed the bar the legs were rolling up. When I pulled into position the legs rolled up more and the whole leg kind of pulled up. I think I might just need a new DL suit. It’s about 2 years old now and the legs had never rolled up at all until the last month or two. It’s also a conventional suit since I was still pulling conventional when I got it.

    Raw deadlift (-bands):
    495x5x4 @ 7.5 each
    Notes: I was beginning to feel sicker as the workout went on. I was taking pretty long rests here and didn’t try to push the weight higher.

    Sumo RDL:
    295x5x3 @ 6.5-7
    Notes: Almost called it before doing these because I was feeling pretty sick at this point but I said screw it, I’ll finish the workout. For the final three exercises after this I just picked moderate weights and did them with a minute or two rest to finish up. The whole workout took nearly 3.5 hours since I was moving so slowly.

    Lat pulldowns (hammer grip):
    150x5x2
    160x5

    DB row (chainsaws):
    60x8x3

    Single leg hamstring curl machine:
    85x10x3


  4. #1024
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    01/15/18 Monday

    Back has been really bothering me since Saturday. I'm really puzzled as to why. My low back felt like it was as tight as it's ever been on deadlifts. I even got some side videos to make sure it was locked in. I noticed it hurting after my first 525x2 work set. No idea why. I wonder if I was overextending it? Maybe it was when I was lowering it to do dead stop reps? I wasn't paying careful attention to my back there. It definitely rounded near the bottom and the plates bounced and kind of sent shockwaves through me. But that seems weird. Anyway, on to today's training.

    Bench:
    44x15x3
    132x10x2
    187x4
    231x2

    Shirt:
    313x4
    341x2 @ 5.5 (2 wraps)
    341x2x2 @ 6 (chest)
    Notes: They were all supposed to be to at 2 wraps but the gym owner refused to let me do it, lol. I had gotten the shirt sleeves tightened last week and was afraid I wouldn't be able to touch but it got down there. Aside from my left hip flexor cramping up on the 2nd set my foot position and arch felt pretty decent. I was really focusing on arching as hard as I could with the tighter shirt on. I had to put my knee on the shirt to pull my arms out. Just like old times hah.

    Close grip bench (reverse bands):
    275x5x2
    295x5x2
    Notes: Used purple bands here. Gym owner suggested I double them but I think I would've needed like 400lbs then. They were already taking some off at lockout. Really easy.

    Chest press (+ bands):
    45x5
    55x5x3
    Notes: Used monster minis.

    Reverse grip pushdowns:
    9x5x3
    Notes: "9" is what the cable stack said. Who knows how much weight that is.

    Arnold DB press:
    50x5x3

    Stir the pot abs:
    BWx5x3

  5. #1025
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    01/17/18 Wednesday

    Still a little sick with a sore throat but I think I'm mostly back to normal. Might still have some lingering effects since my legs felt really oddly sore and I was pretty low on energy.

    Squat:
    45x10x2
    135x10
    225x5
    315x2
    405x1

    Reverse band squat:
    455x2
    475x2x3
    Notes: I was supposed to do suit bottoms squat but left my squat suit at home like a moron. I also left my average bands at the university gym so I used the closest thing at Classic, somewhere between a light band and an average band. Yeah that was dumb.

    Pin squat (+ bands):
    225x5x4
    Notes: Used the same band. Really light bar weight but this week is a light week and I suck at pin squats. My legs were feeling really strangely sore all throughout this workout and it made it hard for me to keep the bar in a straight vertical line. I've always had a habit of coming forward on the way down, which I attribute to my messed up right hip locking up. If it's acting up it gets worse. I need to do a better job forcing my knees out. The bar path felt better when my knees were out. Maybe my stance was too narrow. But ultimately I think it's due to my hip and there's not a lot to be done about that.

    SSB bulgarian SS:
    155x5x3

    Leg extension:
    175x8x3

    GHR:
    BWx8x3

    Ab wheel:
    BWx8x3

  6. #1026
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    01/19/17 Friday

    Got at most 2 hours of sleep last night. Probably closer to an hour and a half. Luckily I just had to bench.

    Bench:
    45x15x3
    135x10x2
    Pin press 1/2 ROM:
    165x5 (oops thought it was 185)
    225x3

    Bench daddy pin press 1/2 ROM:
    275x3
    295x?
    315x5x3 or 4 @ 5.5-6.5
    Notes: Yeah I don't remember if I did 295x5 then 315x5x3 or if I did a warmup with 295 then 315x5x4. Derp. I'm more sure that I did 315x5x4 but yeah. Need to start writing this down. I don't even know if I did 295 or 315 in the one video I have. Either way they felt pretty good. Might've crossed over 6 RPE to 6.5 on a set or two but definitely didn't get to 7. Prescribed RPE was 5-6.

    Close grip pause bench (4 sec):
    185x5x2 @ 5.5? Maybe 5?
    205x5 @ 6? Maybe still 5.5?
    Notes: Was running out of breath by the end of these sets.

    Band pushdowns to failure:
    Monster mini x too many
    Blue band x15, blue band x 10 or 12ish
    Notes: Couldn't find the blue band when I started so used the monster mini from my bag but it wasn't enough. Luckily someone returned a blue band after my first set.

    Chest press:
    160x8 @ 6.5
    150x8x2

    Front/side/rear shoulders superset:
    17.5x8x3 front raises
    10x8x3 lateral raises
    17.5x8x3 rear delt flyes

    Cable hammer curls:
    100x8x3

  7. #1027
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    01/20/18 Saturday

    Equipped deadlift (- bands):
    545x2x3 @ 6 each
    Notes: Felt fine. I was a little lackadaisical with the first rep in set 1 and it was slower than it should be. For sets 2 and 3 I made sure to focus on speed for the first rep.
    I wore the suit legs as low as I could while still getting the straps up but the legs still rolled up. Despite that I still felt like I was getting better pop. I just got my own heavy duty sewing machine so I might play around more with leg cuff tightness. Never thought powerlifting would teach me how to sew.

    Raw deadlift:
    405x5 @ 7
    405x5x3 @ 6-6.5 each
    Notes: The bar felt almost comically nailed to the floor doing these right after equipped + reverse bands. It took me by surprise on the first set but I was more mentally prepared for the next 3. I probably overshot the RPE 6 a tiny bit with some of these but I didn’t want to go below 405.

    Conventional RDL:
    275x5x3
    Notes: Legs felt pretty shot by this point.

    Chin ups:
    BWx5x3

    Seated row:
    275x8x3

    Single leg hamstring curl machine:
    70x10x3


  8. #1028
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    01/22/18 Monday

    Bench:
    44x15x3
    132x10x2
    187x4
    231x3

    Shirt:
    313x4
    363x1
    385x1 @ 9
    396x1 @ 9.5-10
    Notes: The 363 flew up pretty fast and I crashed it into the rack. That kind of agitated my right (uninjured) pec a little and made the next two singles less crisp than they should have been. Either way, felt okay. I'm sure I could hit a PR right now if I'm fresh (gym PR 405). I had 407 (185kg) in the back of my mind but with the pec weirdness stuck to 396. I think my butt came up a little on the 396 but my camera was blocked. My pec is 100% fine, just felt a little weird after the misgroove.

    Close grip bench:
    231x3
    275x5 @ 9.5
    275x5 @ 8.5
    Notes: As usual, the first set after the main movement felt awful but after some rest the next set felt better. My gym PR raw bench is 300x5x3 TnG with a lot of bouncing so I think 275x5x2 paused close grip after doing heavy singles is pretty solid.

    Chest press + bands:
    45x3
    80x5x2 @ 8.5 each
    Notes: Used monster minis. First rep was pretty grindy but doing the rest TnG was easier.

    Triceps neutral grip pushdown:
    "12"x5x2 @ 9-9.5 each

    Arnold DB press:
    70x5 @ 8.5
    70x5 @ 9
    Notes: I think this will soon be limited by how much weight I can kick up to my shoulders.

    Stir the pot abs:
    +25lbs x5x2

  9. #1029
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    01/24/18 Wednesday

    Squat:
    45x10x2
    135x10
    225x5
    315x2
    405x1

    Straps down squat:
    496x2
    551x1
    584x1 @ 8
    617x1 @ 9
    Notes: Stopped there. I should've done a heavier single since the program was for 2 singles between RPE 9-10. My plan going in was to do 585 and something in the low-6's. I expected that 585 would feel about RPE 9 and low 6's would be about RPE 10 but they both felt easier than expected. I think I could've gone around 635-640 today straps down. Pretty decent especially because nothing about my suit is tight. I took it off in like 5 seconds. The hips are meh tightness, moderate at best. The legs are pretty loose. The suit I wore at the meet had insanely tight legs and it took like 10 minutes to get off. As soon as I took the suit off I realized I should've done one more single but it was too late. Oh well.

    Raw squat:
    429x5 @ 9
    440x5 @ 8.5
    Notes: The first set felt hilariously terrible just getting out of the suit. I'd get to the bottom and not know what to do without the support of the suit. I bumped it up for the second set knowing that it would feel better and it did. Depth was parallel at best on these with some definite high ones but whatever. They might've even moved fast enough to be slightly lower RPE but I could feel some form breakdown coming.

    SSB Bulgarian split squat:
    175x5
    185x5
    Notes: Moved decently fast but it's hard to gauge exactly how much I'm helping with the back leg or with my hands on the rack. I tried to focus on feeling a stretch in my front leg and on not using my back one. I called it there instead of getting sloppy.

    Leg extension:
    212.5x8x2 @ 8?
    225x8 @ 8.5

    GHR:
    Two monster minis x8x2

    Ab wheel:
    +45lbs x8x2

  10. #1030
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    starting strength coach development program
    01/26/18 Friday

    Bench:
    45x15x3
    135x10x2

    Bench daddy pin press (2/3 ROM):
    185x4 (raw)
    235x3
    275x2? Don't remember
    315x5 @ 8.5
    325x5 @ 9, maybe 8.5
    Notes: had a fun setup for this. Pin heights at the rec put the bar either 1/2 ROM or right on my chest, so I had to put the bench up on plates. Felt pretty okay. I bet I could've gone a little higher and still hit the RPE range (8.5-9.5) but I wanted to make sure I wasn't raising my butt off the bench or anything.

    Close grip bench:
    225x3
    275x5x2 @ 9 each
    Notes: same weight for the same RPE range as on Monday. Felt fine.

    Band pushdowns:
    Gray band x16
    Gray band x12
    Notes: this is the same as a green band.

    Chest press:
    200x8 @ 8
    210x8 @ 8.5
    220x8 @ 8.5

    Front/side/rear shoulders superset:
    25x10x3 front raises
    15x10x3 lateral raises
    25x10x3 rear delt flyes
    Notes: oops, did sets of 10 instead of 8 and 3 sets instead of 2. Of course I way overdo it on my least favorite part of the workout.

    Cable hammer curls:
    140x8x2 @ 9.5-10 each
    Notes: probably should've gone lighter to stay in the 8.5-9.5 range but hey it's just curls.
    Last edited by elVarouza; 01-28-2018 at 02:44 AM.

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