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  1. #31
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    04/04/13 Thursday. Intensity day.

    Had a really good day today with some nice PRs.

    Squat:

    45x5
    135x5
    225x3
    285x2 (belt)
    335x1
    375x3

    Pleased with this. I was going for 3 and got 3. Not a PR, as I've done 375x5 and 385x3, but getting close.

    Bench:

    45x10
    135x5
    185x3
    225x2
    265x1
    300x4 (PR)
    335x0
    315x1

    I was planning to do 300x3 and I expected it to be tough, but got 4 instead! Pretty awesome; that rarely happens. Went for 335 but the 300x4 took a lot out of me and I only got it halfway. Will definitely get at least 335 soon given how easy the 300 felt. Would've had it for sure if I hadn't done the set at 300 first.

    Deadlift:

    70kgx3 (power clean)
    110kgx4
    150kgx2
    190kgx1 (hook grip)
    473lbsx1 (belt, had to mix kg and lbs)
    230kgx1 (PR)

    I had already done 500lbs but 230kg/507lbs has been a goal of mine for a long time and I finally got it! It came up pretty fast and I held it at the top for a few seconds although I could've gone longer. I've been worried about making enough progress on my deadlift to hit 530ish in July but given the speed at which the 230kg moved, especially after heavy squats and bench, makes me confident I'll get there.

  2. #32
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    04/06/13 Saturday. Conditioning.

    Swimming:

    18 laps in 50 minutes.

    I've had to rest longer between lengths compared to when I did 16 laps in 35 minutes but I feel like I'm making progress with form and conditioning. Swimming is hard!

  3. #33
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    04/07/13 Sunday. Volume day.

    Squats:

    45x5
    135x5
    225x4
    275x2 (belt)
    315x1
    345x5/5/5

    This was pretty tough. I hate volume squats. Not a PR as I've done 5x5x345 in the past. 3x5x350 will be a PR though because I never went over 345 for volume day (the 5x5 re-aggravated an old injury).

    Press:

    45x5
    45x5
    95x5
    135x3
    155x1 (wraps)
    170x3/3/3/3/3/3/3/3 (belt) (PR)

    That's 8x3x170. Some of the sets were tough but the final sets felt pretty good as the shoulder fatigue from squats wore off.

    Ab wheel:

    5xBW
    10x25lbs
    10x25lbs

    Felt tough with the 25lbs. Need to start working hard on these.

    Decent day, glad I got my squats but not looking forward to the next volume day. Press is inching forward, maybe 225 is less of a fleeting goal.

  4. #34
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    04/11/13 Thursday. Intensity day.

    I've had a really shitty week, getting barely any sleep. I didn't go on Tuesday because I got 1hr of sleep the night before. As expected, I felt like shit today and my lifts suffered. Hip was feeling really tight on the squats and all of my reps felt either painful or weak.

    Squat:

    45x5
    135x5
    225x3
    275x2 (belt)
    315x1
    355x1
    385x1

    Had been planning to do 385x3 but I barely got the 1 and it felt terrible. All of my warmups felt like shit too, very frustrating.

    Press:

    45x5
    45x5
    95x5
    135x3
    170x1 (wraps)
    190x1 (belt)
    205x0

    Was hoping to do 185x3 but the bar was misloaded to 190 with an extra 5 on one side. The rep felt really weird because of that so I only did 1 rep and decided to go for a PR at 205. The 205 was close but I just didn't have the mindset today to grind through the sticking point. I'll get it next time.

    Deadlift:

    In kgs:
    70x3 (power clean)
    110x4
    150x2
    190x1 (hook grip)
    210x3 (belt) (PR)

    The PR triple at 210kg wasn't a huge PR (I've done 210x2 before numerous times) and felt harder than it should have but it's a PR and I'll take it, especially on a day as shitty as this one.

    DB preacher curl:

    Right arm: 35x10/10/10
    Left arm: 35x10/10/9

    These are pretty tough, much harder than doing normal DB curls. I like doing them over a preacher bench because it makes it harder to accidentally cheat and use momentum.

    Hopefully next week will go better and hopefully my hip is recovered by Sunday.

  5. #35
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    04/13/13 Saturday. Conditiong.

    Swimming:

    12 laps in 40 minutes.

    Felt terrible today.

  6. #36
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    04/14/13 Sunday. Volume.

    Bench:

    45x10
    135x5
    185x3
    225x2
    265x1
    280x5/5/5/5/5 (PR)

    None of the sets were too hard, but my left shoulder was hurting after. My left arm was a little numb as well. I was feeling really sore after swimming so hopefully it's related to that and not directly caused from the bench press.

    Squats:

    Decided to back off on the volume due to this pestering hip injury but keep intensity high.

    45x5
    135x5
    225x4
    275x2 (belt)
    335x1
    365x4

    Wanted 5 but got way out of position on the fourth and felt pain in my hip. Decided not to push for a fifth although I could've gotten it.

    Ab wheel:

    BWx5
    BWx10
    BWx10

    DB preacher curl:

    35x10/10/10 each arm

  7. #37
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    Crap, forgot to update during the week.

    04/16/13 Tuesday. Light day.

    Press:

    45x5
    45x5
    95x5
    135x5
    135x5
    170x1 (wraps)
    185x1 (belt)

    Chins:

    10/10/10xBW

    BW = 227lbs

  8. #38
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    04/18/13 Thursday. Intensity day.

    Squat:

    45x5
    135x5
    225x4
    275x2 (belt)
    315x1
    355x1
    385x3

    Tied my old PR.

    Bench:

    45x10
    135x5
    185x3
    225x2
    265x1
    295x1
    315x1 (went for 2, failed 2nd)
    315x1

    Deadlift:

    70kgx3 (power clean)
    110kgx4
    150kgx2
    190kgx1 (hook grip)
    473lbsx1 (belt, had to mix kgs and lbs)
    512lbsx1 (PR)

    Got some video of my lifts today, compiled my last warmups and a working weight in one vid:



    I also have a standalone video of the 512 deadlift:


  9. #39
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    Congrats on the pr's! Solid pull w/ 512.

  10. #40
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    starting strength coach development program
    Quote Originally Posted by Billy Mixon View Post
    Congrats on the pr's! Solid pull w/ 512.
    Thanks! At this rate I should be able to hit my goal of 530 by the comp in July.

    04/21/13 Sunday. "Volume" day.

    Not the greatest day today for presses.

    Press:

    45x5
    45x5
    45x10
    95x5
    135x3
    160x1 (belt, wraps)
    175x3/3/2
    185x1

    Called it there. Fuck the press, I got 8x3x170 2 weeks ago and now can't even get 3 sets of 3 at 175? Gonna have to switch up my programming, this just isn't working for the press.

    Squat:

    45x5
    45x5
    135x5
    225x4
    275x2 (belt)
    325x1
    370x1
    405x2 (PR)

    Hip actually felt fine today. I think I was taking too narrow of a stance the past couple times. The stance I was taking today felt super wide but felt fine on my hip/leg, so I'll try to stick with it. First squat PR in about a year...don't know if I should be excited or depressed. My elbows felt terrible after squats today, I need to switch back to the squat bar over the shitty no-center-knurling bars the gym has.

    DB preacher curl:

    Right: 35x10/10/10
    Left: 35x10/10/8

    Took short rests. Just seems ridiculous to have to rest long between curls. These made my elbows feel much, much better.

    I got a video of my 370 squat to check the depth. Unsure if it's deep enough for the USAPL or not.


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