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  1. #121
    Join Date
    Jul 2012
    Location
    Fort Worth
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    4,826

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    • wichita falls texas december seminar 2020
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    Just subscribing

  2. #122
    Join Date
    Aug 2008
    Location
    Denver
    Posts
    3,227

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    Cool, thanks for checking in.

    --------------

    Had to miss a day because the gym was closed the last two days due to the flooding around here.

    09/14/13 Saturday

    Pretty awful day today. Nothing felt right.

    Press:

    45x5/5
    95x5
    135x3
    165x1 (wraps)
    185x1
    135x10

    Trying something new. Everything was beltless.

    Deadlift (in kgs):

    70x4
    110x3
    150x2
    190x1 (I usually don't belt up here but did today cause warmups felt like shit. Also used hook grip)
    220x3

    Was going for 5 but only got 3 tough ones. Pretty terrible, I got 235x3 two weeks ago and 220x3 months ago. However, today was definitely an off day. I know I can destroy 220x5 on a normal day.

    Ab wheel:

    BWx5
    BWx10

    Also felt like crap, stopped here.

    LTE:

    I think EZ-bars weigh 25lbs, right?

    25x10
    75x10

    Just trying these out.

    Oh well, bad days happen and this week was goofy from the flooding. Will crush it next week.

  3. #123
    Join Date
    Aug 2008
    Location
    Denver
    Posts
    3,227

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    09/17/13 Tuesday.

    Squat:

    45x5/5
    135x5
    225x3
    315x2
    375x1 (belt)
    420x1
    455x2 (PR)

    Came forward at the bottom of the 2nd rep and the bar fell down my back about an inch. I was really, really surprised I was able to come up with it. My elbows are gonna be killing me after having to keep that bar on my back. Coming forward at the bottom is how I fucked up my right hip a few years ago, I'd be really pissed if my hips started hurting again. My left glute is already really sore. I suspect it'll be fine though, I'll just make sure to really stretch everything out before doing front squats on Thursday.

    Paused bench (started pausing at 235lbs):

    45x10
    135x5
    185x3
    235x2
    275x2
    295x1
    315x1 (PR)

    About damn time I hit 315 with a pause. My chest has been feeling fairly fatigued recently, I might need to deload on bench soon.

    GHR:

    BWx10/10/10

    Standing hammer curl:

    35x10
    40x10/10

  4. #124
    Join Date
    Aug 2008
    Location
    Denver
    Posts
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    09/19/13 Thursday.

    Front squat:

    45x5
    135x5
    225x3 (belt)
    275x5
    225x5

    I need to remember to grip the bar on the inside of the 2nd ring. Going too wide hurts my hands and shoulders. 275x5 was tougher than expected so I dropped back to 225x5 for the second set. Hopefully these won't make my mid-back feel weird tomorrow like last time.

    Seated cable row:

    168x10
    204x10/10/10

    Standing hammer curl:

    30x10
    35x10/10

    Didn't press today cause my elbow would've gotten really agitated from that second rep of the 455 squat from Tuesday.

  5. #125
    Join Date
    Dec 2012
    Posts
    320

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    Solid front squatting. Do you have a goal in mind that you want to reach on them?

  6. #126
    Join Date
    Aug 2008
    Location
    Denver
    Posts
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    Thanks. I'm training them mainly as assistance for deadlifts (quads, weak off the floor) and abs/upper back. I'd like to hit 405lbs for a single, that'd be sweet. I'll probably need a low to mid-500s back squat to hit that for front squats.

  7. #127
    Join Date
    Aug 2008
    Location
    Denver
    Posts
    3,227

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    09/21/13 Saturday

    Press:

    45x5/5
    95x5
    135x3
    165x1
    185x1
    185x2 (belt, wraps, both deadstopped)

    I'm basically fucking around on press now to prevent boredom.

    Deficit deadlift (1", in kgs):

    70x5
    110x4 (straps)
    150x5 (mixed grip, no straps)
    190x5 (belt)

    I hate these but they're good for me. I tried using straps because the hook grip keeps making my right thumbnail bleed but couldn't get my back in a good position being anchored to the bar. Went mixed instead which feels weird but not as weird as straps. Only set my lower back for the work sets and let my upper back round. Pretty tough.

    Ab wheel:

    BWx10

  8. #128
    Join Date
    Aug 2008
    Location
    Denver
    Posts
    3,227

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    09/23/13 Monday.

    Trying out splitting up my Tuesday into two days, putting bench or press on Monday and squats on Tuesday.

    Bench:

    45x10
    135x5
    185x3
    235x2

    Bench to foam roller:

    275x2
    315x2
    345x3
    365x3
    385x0

    I want to work my sticking point. The foam roller is the only thing we had handy. It's 6" around which makes my ROM pretty short. A standard 2-board would work better cause my sticking point is pretty low but I need to get my hands on some wood first. After I got 365x3 I was planning to go 385x1 and 405x1 but the 385 didn't move an inch haha. I paused all of the reps to the foam roller.

    Standing hammer curl:

    35x10
    40x10
    45x10

    Yep, bench and curls today! Squats and GHR tomorrow.

  9. #129
    Join Date
    Aug 2008
    Location
    Denver
    Posts
    3,227

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    09/24/13 Tuesday

    Slept poorly last night and felt like crap today. Hips were really tight. I think I'll front squat every other week instead of every week.

    Squat:

    45x5/5
    135x5
    225x4
    315x2
    385x1 (belt)
    430x1
    465x1 (PR) @10 RPE
    375x5

    Pretty tough. I should really do some conditioning so I'm not completely gassed after squats.

    GHR:

    BWx10/10/10

  10. #130
    Join Date
    Aug 2008
    Location
    Denver
    Posts
    3,227

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    starting strength coach development program
    06/26/13 Thursday

    I've been feeling pretty sick since Wednesday evening so I took it easy today.

    Press:

    45x5/5
    95x5
    135x10
    145x7
    155x5 (belt)

    Standing hammer curl:

    30x10
    35x10/10

    Seated cable row:

    168x10/10/10

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