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  1. #11
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    Aug 2008
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    Boulder, CO
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    • texas seminar date
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    20130307 Thursday. Intensity day.

    Squat:

    285x2
    335x1
    375x1

    Hip felt really tight today, not good. The 375 was much harder than it should have been. Was thinking of going to 405 but stopped here.

    Bench:

    225x3
    275x2
    300x1
    320x1 (PR)

    DB curls:

    40x10
    40x10
    40x10

  2. #12
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    Dec 2012
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    Congrats on the PR bench dude

  3. #13
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    Quote Originally Posted by Billy Mixon View Post
    Congrats on the PR bench dude
    Thanks! Now I just need to hit that paused in July.

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

    Updating here with my depth video on that 375 from Thursday. Was worried about depth so took it really slow. That + tight hip turned the rep into much more of a grinder than it should have been. I can probably raise these up about half an inch.


  4. #14
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    20130309 Saturday. Conditioning.

    Swimming: 15 laps total, short rests.

    20130310 Sunday. Volume day.

    Squats:

    2x5x45
    135x5
    225x3
    295x1 belt
    3x5x325

    Due to my injury it had been awhile since I've squatted heavy for volume. I forgot how much it sucks.

    Press:

    2x5x45
    95x5
    135x2
    155x1 belt and wraps
    7x3x160
    160x5

    The 7 sets of 3 felt easy so I did 5 on the last one. Will go up to 163.75 (I have chains to do 1.25, 2.5, or 3.75lb jumps) next time.

    DB curl:

    40x7
    40x10
    40x8

    Arms felt destroyed, couldn't get 3 sets of 10 with the 40lb dumbbells, pretty pathetic.

  5. #15
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    20130312 Tuesday. Light day.

    Bench:

    2x5x225

    Chins:

    3x10xBW

  6. #16
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    03/14/13 Thursday. Intensity day.

    Squats:

    Hip felt like complete shit today. Every squat was very painful. This injury bullshit really makes me want to quit lifting. I've put about 40lbs on my squat in the past 2.5 years.

    45x5
    135x5
    135x5
    225x3
    285x2 (belt)
    335x1
    365x2

    Various backoff sets to work on hip shit.

    Press:

    2x5x45
    95x5
    135x3
    165x1 (belt, wraps)
    180x1
    180x2 (PR)

    Was considering going for 195x1 but the 180 felt pretty tough. The double is still a PR, done about 1 minute after the single.

    Deadlift:

    135x3 (power clean)
    225x4
    315x2
    405x1 (hook grip)
    445x5 (belt) (PR)
    465x1

    Grip was actually starting to slip on rep 3 of the set of 5. I've never had grip issues before and it was slipping on my strong hand so it must've been due to poor setup of the hook. The grip problem caused me to round my back a fair amount...not good. I'll probably stop doing heavy sets of 5, as I've made pretty good progress doing lower rep sets.

  7. #17
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    03/15/13 Conditioning.

    Swimming:

    16 laps total in 35 minutes

  8. #18
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    03/17/13 Volume.

    No squats today to let my hip heal.

    Bench:

    45x10
    135x5
    185x3
    225x2
    265x1
    5x5x275 (PR)

    Ab wheel:

    3x10xBW

    DB curl:

    3x10x40

    Light stretching and foam rolling

  9. #19
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    03/19/13 Light day.

    Press:

    2x5x45
    95x5
    135x5
    135x5
    165x1 (wraps)
    185x1 (belt and wraps)
    195x0

    The 185 felt pretty good so I decided to go for a PR (current PR is 190lbs) but only got it about two inches off my shoulders. 5lbs off my PR isn't bad for a light day and I probably would've gotten the 195 if I hadn't done 185 first. I'll get 195 and 200 very soon.

    Chins:

    10/10/9xBW

    Took a really quick rest between the 2nd and 3rd sets, hence only getting 9 on the final set.

  10. #20
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    starting strength nutrition camp
    03/21/13 Intensity day.

    Squat:

    Hip felt loose for once but was having form issues. Apparently the bar was dropping down toward my left side and my hips were asymmetric. It's probably due to me unconsciously trying to protect my hip. Form problems are fine though, those are much easier to fix than a nagging, persistent injury.

    45x5
    135x5
    225x3
    285x2 (belt)
    335x1
    365x3

    Wanted 5 at 365 but all of the reps were hurting my hip. Almost certainly due to a form problem. Will try to fix on Sunday.

    Bench:

    45x5
    135x5
    225x3
    265x1
    300x1
    325x0
    330x1 (PR)

    Was originally going for a 325 1RM. The 325 actually felt really good; usually on heavy singles I get stuck right off my chest. Here, the 325 flew off my chest but drifted out of groove and I couldn't lock it out. Because it felt so good I decided to go for 330 for my second try and got it, although it was a hell of a grinder. Will probably try to triple 300 for my next intensity day.

    Deadlift from 1" deficit:

    70kgx5
    110kgx4
    150kgx5
    380lbsx5

    I've found my form deteriorates very badly if I go to any more than a 1" deficit. Even on a 2" deficit I can't get into position without rounding my back. I feel any deficit will help me off the floor though, it doesn't have to be something crazy.

    DB curl:

    3x10x40lbs

    Pretty good day overall. Hip felt good although form was shit on squats and I nailed a big 10lbs bench PR. The last 4 weeks on bench I've done 315, 320, and now 330 all for 1RM PRs.

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