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Thread: Dan's log

  1. #981
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    Aug 2008
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    Denver
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    • starting strength seminar april 2024
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    10/15/17 Sunday

    Deadlift:

    135x10x3
    225x5
    315x2
    405x1
    455x1
    465x6x3

    Didn't really know what I was going to do coming into today. Knew I wanted to take a raw week for a deload. Thought about doing 455 for sets but remembered last block I did 460 so said screw it and went 465. Not too difficult. The hardest part was that I was wearing socks that only went to mid-shin and I kept scraping my shins, which messed up my form. But whatever. Despite not having done raw deadlifts for awhile now and only doing rev band and suited stuff my speed off the floor felt fine. Lockout was nothing.

    GHR: BWx10, red+green+orange band x10x3 (these are the elitefts pro monster mini, pro mini, and pro micro)
    Hammer chins: BWx10x3
    Lat pull downs: 120x12x3

  2. #982
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    Jul 2013
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    Akron, OH
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    Are you still enjoying equipped lifting? Going to stick with it for the foreseeable future?

  3. #983
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    Quote Originally Posted by Vince Cifani View Post
    Are you still enjoying equipped lifting? Going to stick with it for the foreseeable future?
    Yeah, that's the plan. I'm having a lot of fun with it and I feel like it's keeping me healthier. It kind of sucks that I'll pretty much win any local meet by default of being the only one in the division but I think it'll make a small comeback. And there's always nationals where I'm guaranteed to get last, lol.

    10/16/17 Monday

    Bench:

    45x15x3
    135x10x2
    185x4
    225x3
    245x8x3

    Ideally would be doing more shirted stuff this close to the meet but took a lighter raw week to give my pec some more rest.

    Chest press machine: 45x8, 80x5, 90x8x3
    Rear delt machine: 130x10, 180x10x3

    Not a lot today but pec felt fine.

  4. #984
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    Aug 2008
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    10/18/17 Wednesday

    Squat:

    45x10x2
    135x10
    225x5
    315x2
    385x8x3

    Didn't really have a plan going into today. Wasn't putting the suit on. Thought about doing wraps but 'raw w/ wraps' messes up my form too much. Did some volume work. Meh. Hip wasn't feeling great but otherwise felt okay.

    Ab wheel: BWx10, +45lbs x10x3
    Cable pull thru: 140x10, 200x10x3

    Would've done leg extensions but someone was on one, the other one was broken, and I had already wasted too much time so I left. Maybe I'll get them in tomorrow if I'm on campus.

  5. #985
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    10/20/17 Friday

    Standing OHP: 45x10x3, 95x10, 135x10x3
    Triceps ez bar pushdowns: 140x10, 200x10x3
    Face pulls: 140x10x5
    Hammer curls: 40x10x6

    I hate standing OHP but all the benches were taken near the DB rack. Did the pushdowns with little rest in between sets since I was working in with someone and somehow everyone else in the gym takes like max 30 seconds rest. This whole workout could've been an hour but I get way too caught up talking to people and always end up being there for 3 hours somehow.

  6. #986
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    10/23/17 Monday

    Bench:

    45x15x3
    135x10x2
    185x4
    235x3

    Shirt:

    315x4
    365x2 (1-board)
    380x1 (didn't touch)
    390x1
    395x1 (thought it was 400 but misloaded 5lbs on my left side)

    2-board:

    400x3
    410x3

    Called it there to not tax the pec too much. Feels good to do some touches. Pretty sure the bar was only misloaded for the 400 and not the 390. My butt stayed on the bench for all of them. Maybe I'll finally hit 400 in a meet lol. I can definitely touch 380 just didn't have someone counting down for that one.

    Chest press machine: 45x8, 80x5, 90x3, 95x8x3 (pretty good for me on this machine)
    Rear delt machine: 130x10, 180x10x3
    Hammer curls: 35x10, 40x10x3

  7. #987
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    10/25/17 Wednesday

    Squat:

    45x10x2
    135x10
    225x5
    315x2
    405x1

    Suit:

    495x3
    585x2
    605x2

    That's it, didn't want to go too crazy. Was trying out a different suit. My old one is tight on the legs but loose in the hips. This one is tighter in the hips but loose on the legs. FML. Don't really know what to do with the meet 3.5 weeks away.

    Ab wheel: BWx10, +45lbs x10x3
    Cable pull thrus: 100x10, 100x3 (stopped here because the cable stack felt weird)
    Leg extensions: 175x12x5

    Need to get more squat volume in but dunno what to do about suits. Guess I can just squat lame weight at the meet.

  8. #988
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    Aug 2008
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    Denver
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    10/27/17 Friday

    Standing OHP: 45x10x3, 95x10, 135x10, 140x10x2
    Triceps ez bar pushdown: 140x10, 200x10x3
    Face pulls: 110x10, 140x10x3

    Pretty boring session. Decided to increase the weight on OHP because I was sick of doing 135 all the time.

  9. #989
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    10/28/17 Saturday

    Deadlift:

    135x10x3

    Reverse bands:

    225x5
    315x3
    405x2
    495x1
    545x1
    565x4x3

    Had some really bad stomach issues but that was the only thing hard about these sets lol. Had to run to the bathroom after each set.

    GHR: BWx10, red+green+orange band x10x3
    Chins: BWx10x3

    Was getting dehydrated (forgot my water bottle) so stopped there.

  10. #990
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    starting strength coach development program
    10/30/17 Monday

    Bench:

    45x15x3
    135x10x2
    185x4
    235x3

    Shirt:

    315x4
    365x2 (1-board)
    390x1
    400x0
    400x1ish

    Butt came up on last 400. Think I've been doing too much heavy benching over the last few weeks. Right pec is still a little meh. Annoying that my raw bench has gone up but my equipped bench hasn't. I didn't have shoes with me today besides my squishy sneakers so I was doing these barefoot, which didn't help. Think next week I'll just hit a bunch of lighter singles and call it good.

    Chest press machine: 45x8, 90x3, 97.5x8x3
    Triceps machine: 130x10, 190x10x3
    Rear delt machine: 130x10, 180x10x3
    Hammer curls: 35x10x3

    Supersetted the last 3 things.

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