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  1. #11
    Join Date
    Aug 2009
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    990

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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    12/7
    Pin Press (mid range - height of 3 board)
    190x1 @8, 160x6 @9, 152.5x6x2@8, 8
    600 Tempo Squat
    200x1 @7.5, 180x6 @8.5, 172.5x6x2@8,
    Rack Pull (mid shin)
    230x1 @7.5, 205x6 @8.5, 200x6x2@6.5, 7
    Pulling started to feel better towards the end of the sets today - like my brain is starting to no longer fear the movement pattern.

    Average weight this week: 100.07kg. Aiming at 100.5kg average next week.

  2. #12
    Join Date
    Apr 2010
    Location
    Austin, TX
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    7,588

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    Quote Originally Posted by Will Knowland View Post
    ... I'm just happy to be able to pull from the floor again.
    I hear you man. Welcome to the logs. Looking forward to seeing you crush weights again.

  3. #13
    Join Date
    Nov 2012
    Location
    Long Island, NY
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    952

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    Quote Originally Posted by Will Knowland View Post
    like my brain is starting to no longer fear the movement pattern.
    That's the first step man. Excited to follow along and can't wait to see you get back to form.

  4. #14
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    Aug 2009
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    990

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    Thanks, Wolf and Nick!

    14/7
    Competition Raw Bench *
    160x1@8.5, 142.5x3@10 (lost it forwards just before lockout of 4th rep and couldn't get it back), 140x4@10, 137.5x4x3@9.5, 10 (sleeves on - grumbling elbows), 10 (sleeves)

    Disappointing. e1rm 170kg again. I need to weigh more to break the 180kg barrier. But at least this is my first time staying over 300lbs for paused volume work.

    No time for anything else today. Squats and presses tomorrow.

  5. #15
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    Aug 2009
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    990

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    15/7
    Squat
    225x1@8, then move to 76%x5 (-17%). (NL=44)
    187.5x5x8@6, 6, 6, 6, 6, 6.5, 6.5, 6.5, 187.5x3@6
    8287.5kg tonnage PR.

    No time for anything else today because my wife's on holiday, so I'm looking after all 4 of our kids. I was hoping for 235x1@8 today, but it just wasn't there - 6 hours sleep, 2 year old in the gym with me doing chins in between my squat sets, Peppa Pig cartoons in the background...at least I got a volume PR, and with practically zero lumbar fatigue.

    I like the way the initial single autoregulates the volume for the day.

  6. #16
    Join Date
    Aug 2009
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    990

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    16/7
    Press
    87.5x4@6.5, 90x4 @7, 92.5x4x5 @8, 8, 8, 9, 9
    Seems like an improvement over my previous 91x5x5 PR. The tonnage is higher (2560 vs. 2275), and the reps were faster.

    Deadlift
    200x1 @7, 175x5x5@6 (all sets), 175x6x3@6, 6, 6.5

    Sumo feels weird. Squatting fatigue is going to affect it considerably because the quads have a harder job breaking the bar off the floor than they do in conventional deadlifts as a result of the more closed knee angle. And for some reason e1RMs based on sets of 5 or so are really inaccurate for me - I was doing 207.5x5@7.5 (e1RM 260kg) recently, but there is no way I could even get 260kg to break the floor.

    But let's focus on the positives: I had no radicular pain on any of the reps, it was a tonnage PR (7725kg), and it was heavier than last week. Overall, I seem to be able to pull sumo with far greater volume and frequency, which in the long run should produce a stronger training effect despite the shorter ROM.

    It is shocking how easy Dan Green makes 325kg look here:



    And Matt Moore's technique (about 7 mins 35 secs in) is incredible:

    Last edited by wk105; 07-16-2015 at 03:14 PM.

  7. #17
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    Aug 2009
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    990

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    17/7
    Floor Press
    165x1 @9, 150x3 @10 + 140x2 a few seconds afterwards, 135x5x3@9, 9, 10
    TnG bench
    150x1@7.5, then move to 74%x5 (-19%). (NL=48)
    122.5x5x7 (3 mins between sets) @6, 6, 6, 6.5, 6.5, 7, 8.5 (move to 5 mins between sets next), 122.5x6x2@9, 10
    5907.5kg tonnage TnG PR

    Triceps shot from pressing yesterday.

  8. #18
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    Aug 2009
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    990

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    18/7
    SSB
    165x4 @6, 172.5x4 @7, 180x4x5 @8, 8.5, 8.5, 8.5, 9
    Felt solid.

    Push Press
    75x10 @6, 80x10x2 @7.5, 8.5, 80x9@10, 75x10@8.5, 75x8@10, 70x9@10
    When triceps fatigue hits during high rep sets, it hits hard.

  9. #19
    Join Date
    Aug 2009
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    19/7

    The good
    600 Tempo Squat
    210x1 @8.5, 187.5x5 @9, 177.5x5x3@7.5, 7.5, 7.5
    AMRAP chins (deadhang/chest to bar) in 7 mins - 39.

    The bad
    Pin Press. Unracked 182.5kg. Too much elbow pain. Skipping these today.

    The ugly
    Rack Pull (mid shin). Warmed up to 210x1. Back not cooperating after the squats - pain down left glute. Shut it down.

    Average weight this week: 101.03kg. Target weight next week 101.5kg.

  10. #20
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    Aug 2009
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    990

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    starting strength coach development program
    My back and hips are bad this morning - mainly just aching with only a tiny bit of radicular pain on the left side. I'm noting this week's squat tonnage for future reference in case there's some sort of threshold: 17047.5kg.

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