Nowhere to go but up Nowhere to go but up

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Thread: Nowhere to go but up

  1. #1
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    Nov 2013
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    Default Nowhere to go but up

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    My name is Brian. I'm a 34 year old computer nerd who's only recently started competing in powerlifting. I've been "working out" off and on for the last 8 or 9 years but I've only been training with real goals and purpose for the past year and half. I entered my third competition just recently but was generally disappointed in the results. So, time to step back, take a deep breath and get back to work.

    Competition results so far (all raw 100kg division):
    Dec 2012 - 145/160/175, 115/130/137.5, 180/195/210 Total: 522.5
    Mar 2013 - 152.5/167.5/177.5, 122.5/142.5(f)/142.5, 192.5/217.5/225(f) Total: 537.5
    Nov 2013 - 170(f)/180/187.5(f), 132.5/145(f)/145(f), 200/215/227.5 Total: 540

    Where do I want to get to? Long term I'd love to total 600kg - 200/150/250. Hardly record setting territory, but a tough long term challenge for me.

    Lastly, I'd like to thank Alex for helping me put together my training plan for the next several months and for all the tons of advice and coaching he's given me since I started down this road.

  2. #2
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    11/17 - Squat volume day (weights back in pounds)
    Squats - 5x5@320 - went into the gym thinking that this was too low of a starting weight. Went out being grateful it wasn't too much more
    Snatch grip deadlifts - 3x3@205 - haven't done these before. Weight was no problem, just a little awkward learning the motion
    Chin ups - BW+25 8, 8, 7, 7

    11/18 - Upper body volume
    Bench press - 5x5@255
    Press - 3x6@135 - too heavy. I got all the reps but the goal was to select a weight that left two reps in the tank and I barely got the last rep. Didn't appropriately account for accumulated fatigue after bench.
    Cable triceps press-downs with rope attachment - 3x12@pin 9 of 16 (no clue how heavy that is). These were fun - I haven't included high rep sets in my programs for a while. The "pump" after all the pressing reminded me of the workouts I used to do out of Men's Health (ugh) - very "bro"
    Barbell biceps curl - 3x10@80 - because if you're going to bro it up, might as well go all the way.

  3. #3
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    11/20 - Squat intensity day
    Came into the gym with a lot of enthusiasm - was ready to get back to lifting heavy. Unfortunately, things didn't turn out too well
    Squats - 1x5@360 - fail. Got 3, then 2 singles. During warm up I pulled something or caused my left adductor to seriously cramp up. I slowed down my warm up - took longer rests, stretched and made smaller jumps. Thought that I had loosened it enough but got above results. I don't think that the weight is too heavy - I was able to do 1x5@370 way back in July. I think that I was just too tentative and should have just waited to try next day. But I'm pretty damn stubborn
    Deadlifts - 1x5@405 - fail - only 2. Was experimenting with the hook grip and couldn't even get one so I went back to mixed grip and could only get the 2. Again, certain that the weight is doable - I did it literally just last week. Dropped down to 365 got 1 with hook grip and 3 more mixed grip.
    Bent-over (Pendlay) rows - 4x5@185 - easy. Given results on squats/deads I went intentionally light.

  4. #4
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    11/21 - Upper body intensity day
    Way better day than yesterday - was glad to have some fun.
    Bench press - 1x5@283 - Felt really good, was just able to get the fifth rep. Alex noticed a couple of things to work on. I rush through the first three reps and then hang out too long before the last two. Need to practice consistency at the top in how I breath and get set for the next rep.
    Press - 3x3@155
    Incline bench - 8@135, 8@155, 8@165, 8@175 - been years since I've done these - feeling out the right weight.
    Pull-ups - 4x8

  5. #5
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    11/24 - Squat volume
    Felt good about today.
    Squats - 5x5@322 - Warmed up slowly and was tentative about the first set of 5 because of what happened on Wed. night. After getting through that set with no pain I was much more confident about the rest. The third set almost felt light. Kept a strong focus on cueing keeping the knees out - a long time problem for me.
    Snatch grip DL - 3x3@225 - easy. Still feeling my way towards an appropriate working weight
    Chin-ups - 4x8@BW+25

  6. #6
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    11/25 - Upper body volume
    Press - 5x5@153
    Bench press - 3x6@225
    Lying triceps extension - 10@85, 10@95, 8@100 - assuming that the EZ-bar weighs 15 - will try and remember to weigh it next time.
    Barbell curls - 3x10@80

  7. #7
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    12/2 - Squat volume day
    Missed both intensity days due to holiday travel last week and had to push squat volume day to Monday night for the same reason. I was definitely ready to get back to it.
    Squats - 5x5@323 - Tentative on first set but after that felt really good. Did have a tendency to get a little loose in my hips/lower back on 4th & 5th reps that I need to concentrate on next time.
    Snatch grip DL - 3x3@230
    Chin-ups - 4x8@BW+25

  8. #8
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    12/3 - Upper body volume
    Bench press - 5x5@257
    Press - 3x6@125 - reduced weight by 10 pounds from last time - supposed to select weight that feels like I still have 2 reps in the tank on the last set - I think that this will work.
    Cable triceps pressdown with rope attachment - 3x12@Pin 9
    Barbell biceps curl - 3x10@80

  9. #9
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    12/5 - Was supposed to attempt my squat intensity workout. Came in feeling slightly sore but nothing that would make me think I couldn't train today. Initial warm up sets with the bar felt fine. Then after doing a warm up set with 135 the hamstrings in both legs were tight and painful - worse than what happened on 11/20. Foam rolling didn't seem to help. Waited a while and tried another set but it was too much - just called it and left.

    This is really irritating me. Not sure what I need to be doing differently. Warm up with 95 first? Do I need an extra day between volume and intensity? Open to any advise from the stronger and wiser folks here on this board. Not sure what I'll do tomorrow. As much as I hate that I haven't yet had a successful squat intensity workout since the last meet I probably will just move onto upper body so that I have a shot at being recovered enough on Sunday to get squat volume day successfully.

  10. #10
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    Nov 2013
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    starting strength coach development program
    12/6 - Upper body intensity
    Bench 1x5@285 - fail got 3. Waited a while and got 3 more. Oddly, second triple was easier. May need to tweak warm up?
    Press 3x3@157
    Incline bench 3x8@170
    Pull-up 4x8
    Not my best day - everything felt much heavier than it should and was a grind to push through.

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