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  1. #1041
    Join Date
    Aug 2008
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    03/02/18 Friday

    Bench daddy pin press (Ĺ ROM):
    315x5x5
    Notes: Looks like I don’t have any videos from today.

    Spoto bench (+ bands):
    165x7x3
    Notes: Used doubled minis.

    Triceps overhead extension:
    80x12
    90x12x4


  2. #1042
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    03/05/18 Monday

    Shirted bench:
    365x1 (no touch) @ 6.5
    365x1 @ 8?
    370x1 @ 7
    Notes: First single didn’t touch. Second one I touched too low and the press was slow. I knew I could get this weight smooth so I bumped up just a tad for the last set and it was the best one.
    It’s hard for me to tell if my elbows are still outrunning the bar on the way down, i.e. if I’m tucking too much. I also can’t tell from the video if my butt is coming off the bench. I want to say it’s staying on (barely) but the video + baggy shorts makes it look iffy.
    Lastly, it’s hard for me to gauge RPE on the equipped bench. Unlike squat or deadlift where I can still grind, I feel like on eq. Bench I either smoke the weight or miss it with no in between (maybe I’m the next Brian Siders? Lol if only). That said, this is definitely the best this weight has ever felt. I barely managed 385 at the November meet and I know I could crush that right now.


    Close grip bench:
    245x5x2 @ above prescribed RPE, probably 7.5 first set, 8 second set
    235x5x3
    Notes: Didn’t see until after the workout that was supposed to be 5 sets of 3, not 5x5. I was wondering why that weight ended up being a higher RPE than I expected.


    Cable flies:
    50x7x3
    Notes: Program called for chest press but there isn’t one at that gym. DB bench and dips agitate my shoudler/pec so I just did some cable flies.


    Tate DB press:
    30x7
    40x7x2

    Rainbow press:
    45x7x3

    Ab wheel:
    BWx10x3
    Notes: No exercise ball at the gym to do stir the pot so I did ab wheel.

  3. #1043
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    03/08/18 Thursday

    Full gear squat:
    555x1x3 @ probably over prescribed RPE. 7-7.5?
    Notes: Nothing really felt great today. Each set felt a little better than the last.


    Raw squat:
    405x3x5
    Notes: I was expecting to around 430-440 here but these all felt pretty off. My hip wasn’t feeling great during these. They didn’t just “feel bad”, they looked slow on video too. Probably due to some combination of missing workouts and general stress.


  4. #1044
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    03/09/18 Friday

    Bench daddy pin press (⅔ ROM):
    305x3
    295x3x2
    305x3x2
    Notes: No videos from today. 305 sets may have been a tad over the RPE range but not by much.

    Close grip pause bench (4 sec):
    195x7x3

    Overhead triceps extension:
    80x12x5

    Chest press machine:
    110x12x5


  5. #1045
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    Didn't do a lot of lifting in 2019. 2018 was a good year, I went to usapl equipped nationals and squatted 683, benched 412, and deadlifted 595. Was set up to crush those numbers at a local meet in November but I tweaked my back unracking my 694 2nd attempt after crushing my 661 opener. Benched 407, failed 430 and 441 (didn't care at that point), then pulled 165lbs to finish the meet. That's the last meet I did and I mostly got busy / lost motivation for most of 2019. Been getting more consistent in the gym the last couple months so figured I'd start writing things down again. The layoffs set me a long way back from where I was: I've probably lost 150-200lbs on my squat and dead and maybe 50ish on bench. But hey whatever, if I can be consistent the numbers will come back. Oh, other notable lift of 2018 was raw close grip benching 305x4 paused. 305x4 was what I tore my pec with back in 2015 (bouncy TnG) so this was big. Probably could've done 2 more reps too. Lastly, I have a garage gym now so I can come and go when I please.

    01/13/20 Monday

    Bench 245x5x5
    Half rom pin press 265x5x3
    Reverse grip bench 205x6x3
    JM press 85x10x5
    Rolling db extensions 35x10x5
    Hammer curl 30x10x5

    All benches raw and paused. Total workout time about 1:45-1:50, 3-4 minute rests between sets of first 3 movements, about 1 minute between sets of accessories.

  6. #1046
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    Dec 2012
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    Western NY
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    Well, here's a name you don't see often enough.

    Welcome back. Any plans on competing in 2020?

  7. #1047
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    Quote Originally Posted by Browndog View Post
    Well, here's a name you don't see often enough.

    Welcome back. Any plans on competing in 2020?
    Thanks! I was thinking about doing one near the end of the year. It'll take awhile to build back up close to my PRs but I probably won't wait that long. I don't want to do a meet just for the sake of doing a meet but if my squat gets to around mid-6s again I'll probably do one.

    01/15/20 Wednesday

    Squat 305x5x5

    Was feeling sick the first half of the week so I shut it down here.

    -------

    01/17/20

    Close grip bench 245x5x3
    Belly bench 155x6x3
    DB bench 70x8x3
    DB front raise 25x10x5
    DB rear delt flyes 25x10x5
    Hammer curl 25x10x5

    3.5 minute rest in between CGBP sets. Total workout time < 1:30.

  8. #1048
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    200120 Monday

    Deload week

    Bench 225x5x3
    Half rom pin press 240x5x2
    Rev grip bench 185x6x2
    JM press 70x10x3
    Rolling tricep 25x10x3
    Hammer curl 25x10x3

    Wouldíve done 245 on the pin press but I was too lazy to rearrange the plates for it lol.

  9. #1049
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    200125 Saturday

    Squat 315x5x5
    Wraps 345x3x3
    High bar 255x6x3
    Ab wheel BWx8x3

    Wish I could do some more accessories but canít think of anything else to do at the home gym. Used sig gold wraps for first wrapped set, made it impossible to hit depth. Switched to iron zís for the rest. High bar is dumb, I canít believe there are PLers who do that in meets.

  10. #1050
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    starting strength coach development program
    200128 Tuesday

    Bench 250x5x5
    Half ROM pin press 275x5x3
    Rev grip bench 210x6x3 (had a twinge in my right pec 5th rep of 1st set but figured it was just a misgrooved rep. Was fine after. Itís almost always due to a misgroove but Iíve never been able to put my finger on exactly what)
    JM press 85x10x5
    Rear delt flye 25x10x5
    Hammer curl 25x10x5

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