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Thread: Overcoming My Own Mediocrity

  1. #31
    Join Date
    Oct 2013
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    394

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    • starting strength seminar april 2024
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    Monday 25/11/2013

    Macros: 249/421/82

    - Bench: 106 x 1/100 x 4 x 3 (first and last reps paused)
    - Incline: 90 x 3/95 x 3/90 x 3
    - Weighted Chin: 30 x 9/20 x 2 x 10
    - DB Bench: 75 x 10/65 x 2 x 12
    - Armz

  2. #32
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    Oct 2013
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    394

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    Tuesday 26/11/2013

    Macros: 223/622/76

    - Squat: 155 x 1/145 x 4 x 3
    - SLDL: 140 x 3 x 3
    - Good Morning: 40 x 3 x 10
    - GHD Sit Up: 10 x 10/5 x 2 x 10
    - Prowler: 8 20s sprints 1:40s rest

  3. #33
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    Oct 2013
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    394

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    Thursday 28/11/2013

    Macros: 252/424/81

    - Press: 75 x 1/70 x 4 x 3
    - Close Grip Bench: 100 x 3/102.5 x 2 x 3(first reps paused)
    - DB Row: 45 x 10/35 x 2 x 12
    - DB Incline: 64 x 12, 10, 10
    - Armz

  4. #34
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    Oct 2013
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    Friday 29/11/2013

    Macros: 216/621/70

    - Deadlift: 197.5 x 1/185 x 4 x 3
    - Pause Squat: 130 x 3/135 x 2 x 3
    - GHR: 5 x 3 x 12
    - GHD Sit Up: 5 x 3 x 15
    - Rower: 6 20s rower sprints 1:40s rest

  5. #35
    Join Date
    Sep 2010
    Posts
    10,199

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    Those pulls are a volume PR right?

    PS- Coming to Oz it looks like in September...

  6. #36
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    Oct 2013
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    Monday 2/12/2013

    Macros: 251/431/84

    - Bench: 110 x 1/104 x 4 x 2 (all reps paused)
    - Incline: 100 x 2 x 2
    - Weighted Pull Up: 20 x 10/10 x 10,8
    - DB Bench: 75 x 8,8,10
    - Armz

    Quote Originally Posted by Jordan Feigenbaum View Post
    Those pulls are a volume PR right?

    PS- Coming to Oz it looks like in September...
    Nah I don't think so as I lowered my max to 210kg for this training cycle.

    Regarding your visit to Australia: do have any interest in visiting Sydney (or other parts of the country) or do you intend to stay in Melbourne? Either way, a rendezvous looks likely if you're keen, as I have always wanted to see Melbourne, so I'll come down and watch you compete.

  7. #37
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    Oct 2013
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    Tuesday 3/12/2013

    Macros: 226/632/71

    - Squat: 160 x 1/150 x 4 x 2
    - Rack Pull (mid shin): 180 x 2 x 2
    - GHR: 10 x 3 x 10
    - GHD Sit Up: 7.5 x 3 x 10
    - Prowler: 8 20s sprints 1:40s rest

  8. #38
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    Oct 2013
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    394

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    Thursday 5/12/2013

    Macros: 251/433/84

    - Press: 77.5 x 1/73.5 x 4 x 2
    - Close Grip Bench: 107.5 x 2/110 x 2 (first reps paused)
    - DB Row: 47 x 12/42 x 2 x 10
    - DB Incline: 74 x 12/64 x 2 x 10
    - Armz

    Pretty sure that's a close grip PR. Those DB rows and inclines are getting up there too.

    Last week of transmutation and feeling strong.

  9. #39
    Join Date
    Oct 2013
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    394

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    Friday 11/12/2013

    Macros: 216/632/73

    - Deadlift: 202.5 x 1/192.5 x 4 x 2
    - Safety Bar Squat: 140 x 2 x 2
    - GHR: 5 x 3 x 12
    - GHD Sit Up: 5 x 3 x 15
    - Prowler: 8 20s sprints 1:40s rest

  10. #40
    Join Date
    Oct 2013
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    394

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    starting strength coach development program
    Monday 9/12/13

    Macros: 246/351/79

    - Squat: 140 x 2
    - Bench: 96 x 2
    - Deadlift: 180 x 2
    - Chin: BW x 16,13
    - Dip: BW x 25,16

    Benching after squatting absolutely kills my left elbow. Gonna have to switch that around.

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