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Thread: "Let me be great." The Road to 1000 total and beyond

  1. #21
    Join Date
    Apr 2014
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    495

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    BENCH
    45x5
    50x5
    65x4
    85x3
    105x2
    115x1

    132.5x5 @8 (lacking leg drive)
    132.5x5 @7.5 (better)
    132.5x8 @9.5 (getting a little uneven)
    E1RM: 167

    DEADLIFT
    135x5x2 (light)
    185x3 (easy)
    210x2 (easy-ish)
    235x1 (easy)

    260x12 @10 (slight hitch on last rep)
    E1RM: 333

    CURLS (almost forgot them!)
    (15Lbsx2)x20
    (15Lbsx2)x20

    Comments: Good sesh
    Last edited by PowerDaClean; 01-22-2015 at 05:08 PM.

  2. #22
    Join Date
    Apr 2014
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    BENCH

    45x5x2
    65x4
    95x3
    110x2
    120x1

    135x5 @8.5
    135x4 @spotter (stopped me WTF)
    135x6 @10 (failed 7th)
    E1RM: 163

    Comments: Kind of garbage. Didn't like my spotter (as a spotter, not as a person). Couldn't stop myself from failing, really wanted a rep PR with 135.

    SQUAT

    45x5x2
    70x5
    115x4
    160x3
    185x2
    205x1

    230x5 @9
    230x5 @10 (crap, can I do it?)
    230x5 @10 ("Em made me")
    E1RM: 270

    Comments: Thought I was gone, but the bar's taunting enraged me enough to fight it. Also was listening to "Lose Yourself/Remember the Name" remix.

    CHINUPS

    BWx1
    (BW+10)x8
    (BW+10)x6
    BWx1

    HANGING LEG RAISES

    BWx10
    BWx10

  3. #23
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    Apr 2014
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    495

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    BENCH

    45x5x2, 1'
    65x4, 1.5'
    95x3, 2'
    110x2, 2.5'
    120x1 3'

    137.5x5 @9.5
    137.5x4 @9 (got psyched out)
    137.5x5 @10 (w/spotter)

    E1RM: 160 (used Izzy's chart)

    Comments: Last rep, my butt came off the bench and I stilll struggled hard. Gonna repeat 2x if needed.

    DEADLIFT

    135x4, 1.5'
    190x3, 2'
    215x2, 2.5'
    245x1, 3'

    270x8 @9

    E1RM: 355 (used Izzy's chart)

    Comments: Good. Wanted at least 1 more but considering I almost hitched the last rep I backed off.

    BICEPS - Barbell Curl

    45x12x2

    CALVES - Standing Calf Raises

    (30x2)x20x2

  4. #24
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    Apr 2014
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    1) BENCH

    45x5
    70x4
    100x3
    115x2
    125x1

    140x4 @10 (failed 5th)
    140x4 @10
    140x3 @10 (failed 4th)

    E1RM: 157 (Izzy's chart)

    //Comments: Jeez, I failed twice. At least I PR'd on 140. 3 reps is now the minimum on bench. Need to stop pushing to failure.

    2) PULLUPS (1 sec dead hang)

    BWx8x2

    //Comments: Good. Cheated a little at the end, but wasn't too bad.

    3) SQUAT
    45x paused for 10 sec.
    45x5
    70x5
    120x4
    165x3
    190x2
    210x1

    235x5 @10
    235x1 @uneven
    235x2 @hit the pins rep #3 (dat depth)
    235x2 @hit the pins again (really)

    //Comments: Depth too low, or not staying tight enough in the bottom. Attempting again Monday. Now that I've failed and have safely been caught, I'm not really scared of failing for fear of getting stuck, rather I'm scared to not progress.

    E1RM: 273 (Izzy's chart)

    4) 2CT PAUSE SQUAT* (beltless)

    185x5 @10

    *Did this to make up for lost volume and work on proper depth

  5. #25
    Join Date
    Apr 2014
    Posts
    495

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    USPF meet on March 14.

    Officially 5 weeks out. Going to try to weigh myself tomorrow so I can bulk up to ensure progress and fill out for the 148 class.

    Hoping to get between an 845 (min.) and 880 (max.) total for an "american record" in the total.

    Switching over to paused benching, and adding a little more deadlift volume as I also want to set an "american record" for the deadlift at the meet (i could also get one with the squat).

    Meet Goals
    Squat 300+
    Bench 180+
    Deadlift 365+

  6. #26
    Join Date
    Apr 2014
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    1) SQUAT
    45x paused for 10 sec.
    45x5
    70x5
    120x4
    165x3
    190x2

    210x1
    225x1
    245x1 Over-Warmup

    235x3 @9
    225x5 @10

    Note: Set pin heights to lowest and went full depth.I felt better in the hole but I did lose 10lbs off my 5RM.

    2) BENCH (paused)
    45x paused for 10 sec.
    45x5
    65x4
    90x3
    105x2

    115x1
    120x1
    135x1 Over-Warmup

    130x3 @9
    125x4 @9.5

    Comments: I love pause benching. IMO its the best form of benching. I probably think I shouldve done 1 more set.

    3) DEADLIFT
    135x5
    145x4
    205x3
    230x2

    260x1 (easy)
    275x1 (trippy belt)
    300x1 Over-Warmup

    290x4 @9

    Comments: Did a little less volume overall than I planned, but I was feeling a little bit off, especially during squats. Can't believe I smoked 300lbs that easily.

  7. #27
    Join Date
    Apr 2014
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    1) Squat
    Warmups:
    45x paused for 10 sec.
    45x5
    65x5
    105x4
    135x paused for 10 sec.
    150x3
    170x2
    195x1

    Worksets:
    215x6 @8.5
    215x6 @9

    2) Bench (paused)
    Warmups:
    45x paused for 10 sec.
    45x5
    60x4
    85x3
    95x2
    110x1

    Worksets:
    120x6 @8
    120x6 @8
    120x6 @10

    3) Deadlift
    Warmups:
    135x4
    190x3
    220x2
    245x1

    Workset:
    275x6 @8.5

  8. #28
    Join Date
    Apr 2014
    Posts
    495

    Default

    Neglected Muscle Groups:
    1) Neutral Grip Chinups
    8, 3, 3, 3, 2, 2, 2, 1, 1, 1, 1, 1 = 28 total reps in 7min

    2) Hanging Leg Raises
    10, 8, 8, 8, 6 = 40 total reps in 7min

    3) Strict Barbell Curls
    10, 6, 6, 6, 6, 4, 4 = 42 total reps in 7min

    Mobility:
    1) Band Pull-Aparts
    1x45 (traps and rear delts burning)

    2) Seated Band Hip Abductions
    1x55 (glutes and hip abductors burning)

  9. #29
    Join Date
    Apr 2014
    Posts
    495

    Default 2/8 Macros

    Starting to list my macros.

    Today's Total:
    2924 cal
    282g Carbs
    69g Fat
    115g Protein

    Daily Goal:
    2950 cal
    369g Carbs
    98g Fat
    148g Protein

    Fell short today. Parents kinda limiting what I can eat. was about to snack on some PB when mom took it way.

  10. #30
    Join Date
    Apr 2014
    Posts
    495

    Default Pnp1 w2d1

    starting strength coach development program
    1) SQUAT

    45x paused for 10 sec.
    45x5
    70x5
    115x4
    160x3
    180x2
    205x1

    225x6 @8.5
    225x6 @8.75

    Comments: Today's squats were good. No noticeable unevenness. Knees kept more out than usual.

    2) BENCH
    45x paused for 10 sec.
    45x5
    65x4
    90x3
    105x2
    120x1
    E1RM: 280

    130x5 @9
    130x5 @9.25
    130x5 @9.5
    E1RM: 155

    Comments: I <3 Paused benching. Decent off the chest strength, good leg drive.

    3) DEADLIFT
    140x4
    200x3
    230x2
    255x1

    285x6 @9
    E1RM: 250

    Comments: Controlled rounding gave me awesome strength off the floor. Tightened my lats a bit more too. Lockout is a bit tricky, but nothing that isn't manageable. Good lower back pump.
    Last edited by PowerDaClean; 02-09-2015 at 05:48 PM.

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