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  1. #21
    Join Date
    Apr 2011
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    6,817

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    • phoenix arizona seminar date
    • texas seminar date
    Shoulder slap!

  2. #22
    Join Date
    Sep 2010
    Location
    Florence, SC
    Posts
    4,174

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    141218
    Pause Bench: 185x6x5
    CGBP: 185x6x2
    OHP: 95x6, 100x6, 105x6
    Pullups: 2, 2, 2, 5 singles
    BB Curls: 55x10x3

    BAMMMM. I felt a little swagger today. Read a facebook comment by Matt Gary on training vs meet performance and implemented even longer bench pauses with my new wide grip. Felt MONNNAY. CGBP is three fingers in from ring fingers on rings. Feels good. OHP was supersetted with pullups. Then I caught a pump. NOT even joking, this was like MAYBE 35 minutes of work. I was cooking.

    feelgoomane

  3. #23
    Join Date
    Jan 2011
    Location
    West Bend, WI
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    10,969

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    Nice work! I like doing a lot of paused benching too. I use touch and go as well to get more volume in, but I really like practicing paused reps. I also found that I bench a tad lower on my chest doing touch and go, probably to get some sternum bounce. Working on that competition groove is important.

  4. #24
    Join Date
    Sep 2010
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    Florence, SC
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    Yeah I am doing all my 2nd bench moves as touch n go. Might do my third bench day (the heaviest day) with some slingshot work after the comp pause bench work. Just crush all angles of my bench going into this meet.

  5. #25
    Join Date
    Sep 2010
    Location
    Florence, SC
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    4,174

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    141219
    weightxrepsxsets
    Squat: 325x4x5
    Deads: eh nah
    Pullups: 2x4, 1x4 (30 sec rest)
    Weighted Spread Eagle Situps: 25#x10x3

    Good day! Skipping deads wasnt detrimental at all. I pulled twice already this week on top of squatting 3x a week. So my lower back area was pretty sore so I decided to lose this battle but still finish the war later. Squats felt great! Squatting frequently always does me good. Pullups are fun, spread eagles are good. Just have to be sure to really TRAIN those movements and not just go through the motions.

    Feeling frisky uguiz.

  6. #26
    Join Date
    Sep 2010
    Location
    Florence, SC
    Posts
    4,174

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    141220
    Pause Bench: 200x4x6
    CGBP: 200x4x3
    OHP: 95x4, 105x4, 115x4, 125x4
    Pullups: 2x5, 1x3 (30 sec rest)
    BB Curls: 45x8, 65x8x3

    Started at 1:30, finished at 2:10 lol. This week started out feeling crusty, and now I feel really primed and ready for intensity increases next week! Frequency is coo sometimes.

  7. #27
    Join Date
    Sep 2010
    Location
    Florence, SC
    Posts
    4,174

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    141222
    Squat: 295x6x4
    SLDL: 135x8x4
    Pullups: 2x6, 1x2
    Side Ab Raises: 45x10x3

    Programmed 3x8 for the squat, but I really want more sets to focus on rep quality and such. So went 4x6. Went UBER light on deads to save my back for heavy deads on Friday. Trying to set my ego aside and train smart.

  8. #28
    Join Date
    Sep 2010
    Location
    Florence, SC
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    4,174

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    Took a unplanned rest day. SI flared way the fuck up all day. I work a physical job so al day I was just miserable and nauseous from the constant dull ache. So came home took a hot shower. Feels a little better now. But I am going to keep an eye on it. Ill hit my planned bench work tomorrow, take christmas off again. Bench again and assess from there.

    Think I might reduce my squat/dead frequency a bit.

  9. #29
    Join Date
    Sep 2010
    Location
    Florence, SC
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    4,174

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    141226 Daily Max #1
    High Bar No Belt Squat: 315x1, 285x2x3
    Pause Bench: 225x1, 245x1, 225x2x5

    Boring I know. But i set daily minimums and this was it to break me in. I am always amazed at how springy my high bar squat is. I can throw the bar off my shoulders and the groove feels more natural for my hips and preferred stance width. For any of you who have followed me, yes I know Iíve been down this road before. I am just tired of being injured squatting wise. I have to load up on equipment just to feel pain free with low bar. High i can squat in wl shoes (hell even flat shoes) and nothing else. Beltless lowbar feels like hell on my back, and I cant even setup low bar without wrist wraps and even then I still have elbow pain.

    SO novella aside, high bar it is. Gonna abstain from the belt for a good while too.

    Bench felt in the groove. I noticed on my top single my wrist wraps on the vid were making the ripping noise, then first drop set during the set they unravel. I have had them for years now. Might be time to pony up for some new ones.

    No other stuff, mainly cause time, but I will justify it and say I want to ease into the daily max mindset.

  10. #30
    Join Date
    Sep 2010
    Location
    Florence, SC
    Posts
    4,174

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    starting strength nutrition camp
    141227 Daily Max #2
    No belt High Bar Squat: 45xa lot, 135x3, 225x1, 275x1, 325x1
    Pause Bench: 45x8, 135x5, 225x1, 245x1, 250x1, 225x3x3
    CGBP: 185x8x2
    DB Press: 35x12x2
    Shrugs: 135x12x3
    Uprows: 65x12x2

    Squat is up 10lbs from day #1, still was a <8 RPE on camera, but body still isnt quite used to high bar again. i'll inch it up slowly, just staying healthy here. Bench was good! 5lbs over my daily minimum. Decided pending flu like symptoms not doing drop work with less than 225 after my single. Then I fluffed n buffed a little. Now I am going to do some lame mobility and walk the dog.

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