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Thread: Overcoming My Own Mediocrity

  1. #111
    Join Date
    Oct 2013
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    394

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Sunday 23/3/2014

    Macros: 224/423/78

    RPE: Developmental Block: Week 1, Day 1

    - Competition Bench (all reps paused): 90 x 4 @ 7, 95 x 4 @ 8, 100 x 4 @ 9
    - Competition Squat: 120 x 4 @ 7, 130 x 4 @ 8, 140 x 4 @ 9
    - 2ct Paused Bench: 80 x 5 @ 7, 87.5 x 5 @ 8, 92.5 x 5 @ 9

    Comments:

    Okay. So I'm working with Feigo again and I'm 14 weeks out from the Newcastle Open. I lost focus for a little while with the new job and then the new house, but I'm absolutely determined to qualify for nationals with my next total.

    This week is a developmental week, before moving on to accumulation. I'm lifting Sunday/Monday/Wedenesday/Thursday for the next two weeks to work around work commitments.

  2. #112
    Join Date
    Oct 2013
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    394

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    Monday 24/3/2014

    Macros: 227/426/74

    RPE: Developmental Block: Week 1, Day 2

    - Paused Sumo Deadlift (no belt): 150 x 5 @ 7, 160 x 5 @ 8, 170 x 5 @ 9
    - Press: 62.5 x 4 @ 7, 67.5 x 4 @ 8, 70 x 4 @ 9
    - Pin Squat (no belt): 100 x 5 @ 7, 110 x 5 @ 8, 120 x 5 @ 9

  3. #113
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    Oct 2013
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    Tuesday 25/3/2014

    Macros: 221/429/78

    RPE: Developmental Block: Week 1, GPP Day

    - 7 minutes chins (52)
    - 7 minutes weighted GHD sit ups (54)
    - 7 minutes barbell curl (39)
    - HIIT: 7 20s rower sprints 1:40s rest

  4. #114
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    Oct 2013
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    394

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    Wednesday 26/3/2014

    Macros: 228/421/76

    RPE: Developmental Block: Week 1, Day 3

    - 303 Tempo Squat(no belt): 100 x 5 @ 7, 110 x 5 @ 8, 120 x 5 @ 9
    - 2 Board Bench Press (all reps paused): 97.5 x 5 @ 7, 102.5 x 5 @ 8, 107.5 x 5 @ 9
    - Seated Military Press: 65 x 5 @ 7, 70 x 5 @ 8, 75 x 5 @ 9

  5. #115
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    Oct 2013
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    394

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    Thursday 27/3/2014

    Macros: 234/427/74

    RPE: Developmental Block: Week 1, Day 4

    - Sumo Deadlift: 165 x 4 @ 7, 175 x 4 @ 8, 185 x 4 @ 9
    - TnG Bench: 92.5 x 5 @ 7, 97.5 x 5 @ 8, 102.5 x 5 @ 9
    - Pendlay Row: 80 x 5 @ 7, 85 x 5 @ 8, 90 x 5 @ 9

  6. #116
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    Oct 2013
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    394

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    Saturday 29/3/2014

    Macros: 234/428/76

    RPE: Developmental Block: Week 1, GPP Day

    - 7 minutes pull ups (40)
    - 7 minutes weighted GHD sit ups (50)
    - 7 minutes barbell curl (25)
    - HIIT: 7 20s rower sprints 1:40s rest

  7. #117
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    Oct 2013
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    394

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    Sunday 30/3/2014

    Macros: 224/433/79

    RPE: Accumulation Block: Week 1, Day 1

    - Competition Squat: 125 x 4 @ 7, 135 x 4 @ 8, 145 x 4 @ 8.5, 147.5 x 4 @ 9, 140 x 4 @ 9
    - Competition Bench: 92.5 x 4 @ 7, 97.5 x 4 @ 8, 102.5 x 4 @ 9, 97.5 x 4 @ 8, 97.5 x 4 @ 9
    - 3ct Paused Bench: 70 x 7 @ 7, 75 x 7 @ 8, 80 x 7 @ 9, 75 x 7 @ 9

    Comments:

    Left knee hurting pretty bad on squats, prevented me from getting more volume in. Other than that, this was pretty good. Paused bench PR and squats are getting up there too.

  8. #118
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    Oct 2013
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    394

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    Monday 31/3/2014

    Macros: 228/431/81

    RPE: Accumulation Block: Week 1, Day 2

    - Beltless Sumo Deadlift (against blue medium band): 140 x 7 @ 7, 150 x 7 @ 8, 160 x 7 @ 9, 152.5 x 7 @ 9
    - Press: 60 x 4 @ 7, 65 x 4 @ 8, 70 x 4 @ 9, 65 x 4 @ 8, 65 x 4 @ 9
    - Beltless Reverse Band Squat: 140 x 7 @ 7, 150 x 7 @ 8, 160 x 7 @ 9, 152.5 x 7 @ 9

    Comments:

    Knees are absolutely killing me.

  9. #119
    Join Date
    Jun 2013
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    444

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    When I was pulling sumo 2-3 times per week combined with squatting (like you do on most RTS templates) I also had significant knee pain for some time.
    For me replacing Sumo with Conventional Deadlifts just during my accumulation phase removed the knee pain completely and allowed me to squat much better during this phase, while still making Deadlift gainz after switching back for realisation.

  10. #120
    Join Date
    Oct 2013
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    394

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    starting strength coach development program
    Wednesday 4/2/2014

    Macros: 221/432/75

    RPE: Accumulation Block: Week 1, Day 3

    - Beltless LBBS: 110 x 7 @ 7, 120 x 7 @ 8, 130 x 7 @ 9, 122.5 x 7 @ 9
    - Close Grip Bench (against red small band): 70 x 7 @ 7, 75 x 7 @ 8, 80 x 7 @ 9, 75 x 7 @ 8.5, 75 x 7 @ 9
    - Push Press: 60 x 7 @ 8.5, 65 x 7 @ 9, 60 x 7 @ 9

    Comments:

    The pain in my left knee today reached unprecedented levels. Never before has the tendonitis/patella femoral pain prevented me from actually getting through my squats. However, today it very nearly did. I nearly quit after the first set but managed to persevere. It would seem that the more frequent squatting as well as squatting two days in a row, is really aggravating my existing problem. The reverse bands squats seemed to really hurt it as well. With all that said, I'm obviously not going to be stopping squatting any time soon.

    So in terms of managing/treating this: firstly, mobility work on quads and hams every night to loosen them and ensure they aren't pulling on the tendon and exacerbating the inflammation; secondly, book in for some deep tissue massage; thirdly, visit my physio and see what he has to say (cortisone injection/PRP therapy?).

    When I was pulling sumo 2-3 times per week combined with squatting (like you do on most RTS templates) I also had significant knee pain for some time.
    For me replacing Sumo with Conventional Deadlifts just during my accumulation phase removed the knee pain completely and allowed me to squat much better during this phase, while still making Deadlift gainz after switching back for realisation.
    Thanks for the input man. I'm not sure the sumo deadlifting is the culprit though. I am 99% certain its the squatting.

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