I am back and only eating chocolate iifym, still wearing yoga pants, and remain a lov

[kmbrly]

After a long reprieve from logging, I am back -ya!

I am currently on my third block of RPE and looking to compete in a sanctioned meet in the next 6 months.

Most recently, I competed in Tom Campitelli's meet 5/3/15 in Oakland where I squatted 235#, overhead pressed 85#, and deadlifted 250#, for a total of 570lb -a 52.5# PR from the previous year. This was a great meet because compared to one year earlier, I not only became stronger, but I did it while cutting a total of 17 pounds, from 149lb to 131.4lb. Great accomplishments thanks to Starting Strength coaches Niki Sims and Rori Megan.

So here is the latest:

---> 5/5
•LBBS 5@7, 5@8, no fatigue
2x5x45+good morning, 5x95, 4x125, 3x155

5x185@7
5x205@8

•pin bench 7@9, no fatigue
5x45, 4x65, 3x85

7[6-1]x100@10
7x89.5@9

•Conditioning
-8 min GHD sit-ups
Total: 96
-HIIT x9 rounds:
prowler push/pull@70#

--->5/6
•Comp bench 5@7, 5@8, no fatigue
5x45, 4x65, 3x75,

5x85@7
5x90@8

•Pin squat 6@9, no fatigue
2x5x45, 5x95, 4x125, 3x145, 2x165,

6[4-1]x190@10
6x165@9

•Power clean
-Build up to a heavy triple, then do 3x3@95%

5x45 hang cleans, 3x65, 3x95, 3x105,

95% of 105#, 3x3x100

--->5/7
•Chin-ups, 8 min AMRAP:
total:25, 3.13/min
•HIIT x9 rounds, stair master
0:20 to 1:40 work:rest- level 14/14
•8 min AMRAP tempo leg raises 2ct up, 2ct down
total: 80

--->5/9
•Comp DL 5@7, 5@8, no fatigue
2x5x45 RDL, 5x135, 5x165

5x195@7
5x225@8

•Press 6@9, no fatigue
5x45, 5x65, 5x67.5,

6x70@9

-------------------------------------

--->5/11
• LBBS 6@7, 6@8, 6@9 w/4% fatigue
2x5x45, 5x95, 5x125, 5x155,

6x175@7
6x185@8
6x195@8.5
6x200@9

-4%, 6x192@9

• Comp bench 6@7, 6@8, 6@9 w/4% fatigue

5x45, 5x65, 5x75,

6x78.5@7
6x83.5@8
6x89@9

-2%, 6x87
-2%, 6x85

•2ct bench 7@7, 7@8, 7@9 w/4% fatigue

7x70@7
7x74@8
7x78@9

--->5/12
•Chin-ups MEx3
5,5,5
•Accumulate 8 min plank hold
1:36
1:37
1:38
1:26
1:00
0:43

•HIIT x9 rounds, stationary bike
0:20 to 1:40 work:rest-
work out of saddle, rest flat road

--->5/13
• Squat w/chains 6@7, 6@8, 6@9 w/4% fatigue

2x5x45, 5x45w/1 chain ea. side, 5x95w/c

6x125w/c@7
6x145"""@8
6x165"""@8.5
6x""""""@9

-2%, 6x161.5w/c@8.5
-2%, 6x158. """@9

•Floor press 6@7, 6@8, 6@9 w/4% fatigue

5x45, 5x65, 5x75,

6x85@7
6x90@8
6x95@9

-2%, 6x93@8.5
-2%, 6x91@9

•Conventional DL 6@7, 6@8, 6@9 w/4% fatigue

2x6x45 RDL, 5x135,

6x155@7
6x170@8
6x185@9

-2%, 6x181@8.5
-2%, 6x177@9

Thanks for reading!

[kmbrly]

If you are interested in comparing progress, here is the link to my previous log:

http://startingstrength.com/resource...729-post1.html

[Rori Alter]

Welcome back boo! <3

[kmbrly]

Yo mans also did a good job.

Welcome back!

Thanks! You did a good job too!

Welcome back boo! <3

Thanks Rori! Happy to be back

[Aleli]

Welcome back!!

Great progress, looking forward to following along.

[kmbrly]

Welcome back!!

Great progress, looking forward to following along.

Thanks! Look forward to following you as well [emoji123]🏻

[kmbrly]

<b>Friday 6/12 conditioning</b>
•Dips, free hanging, 3xME: superset with 3x10 supine rows:
6:7+3, 5[6-1]:8+2, 5[6-1]:5+2+2+1

This was cool, I've never done unassisted dips before!

•Abs: 8 minute AMRAP abs:
V-ups, total:56

•HIIT: erg (6), goal pace <1:50/500m
x9 intervals 0:20 to 1:40 work:rest-
1:52.3
1:45.2
1:45.2
1:46.3
1:45.2
1:44.1
1:45.2
1:45.2
1:45.2

<b>Saturday 6/13</b>
20 min cap for supp. lift

•squat no belt 5@7,5@8 w/4%fatigue
2x5x45, 95x5, 125x5, 155x5,
5x175@7
start time: 5x197.5@8
https://vimeo.com/130654152
No fractions
-4%, 5x190@7.5
0%, 5x190@8, end time: 16:21

Happy with these today.

•TNG bench 5@7,5@8 w/4%fatigue
45x5, 65x5, 85x5,
5x100@7
start time: 5x105@8
No fractions
-4%, 5x100@7
0%, 5x100@7.5
0%, 5x100@8, end time: 18:28

•deficit conventional 5@7,5@8 w/4%fatigue
2x5x45 RDL, 95x5, 135x5,
5x175@7
time start: 5x185@8
https://vimeo.com/130654189
No fractions, but I have 1.25!
-4%, 5x177.5@8, end time: 13:12

These were tough today, the weight didn't feel heavy and they seemed fast, but I had trouble keeping tight. I'm feeling it this evening in my low back and erectors.