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Thread: 65DSL's Training Log

  1. #241
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
    304

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Thurs Macros:
    85f, 302c, 259p

    Fri Macros:
    69f, 299c, 252p

    Sat Macros:
    72f, 303c, 250p

    Sun Macros:
    70f, 298c, 251p

    Fri 12-8-17 PM

    Bw-224.8

    Hanging Knee Raises x15,15,15,12,12,10 30 secs rest
    Seated Lat Pulls, chin grip: 135x15,15,15,15,15,12 45 secs rest
    Band Pull Aparts x20
    Band Face Pull x25
    Shoulder Dislocates x10
    HIIT bike sprints x6

    Sun 12-10-17 PM, 8 weeks out!

    Bw- 225

    Comp Squat w belt & wwraps
    350x1 @ 6.5
    370x1 @ 7.5
    305x5x5
    Ramped up to 4mins rest
    E1RM: 406, -5

    Comp Paused Bench w belt & wwraps
    266x1 @ 6.5
    280x1 @ 7.5
    232x5x5
    Ramped up to 3.5mins rest
    E1RM: 308, -3
    The singles and the first 2 or 3 sets felt like garbage.

    Floor Press w wwraps
    205x8 @ Hard 6
    212.5x8 @ 7
    212.5x8 @ 7
    212.5x8 @ 7
    212.5x8 @ Hard 7
    Ramped up to 3mins rest
    E1RM: 300, -7

    Another Daily volume PR on bench- 14,700lbs+. Trying out singles @7 then back off work at a prescribed %. Next week singles @ 8, going to continue back off work as a percentage for a few weeks and then transition back to RPEs as I head into my taper. Fatigue from last week is catching up, right shoulder is bothering me- I am at MRV for the bench or probably overreaching a bit, looking forward to a low stress week next week.

  2. #242
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
    304

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    Mon Macros:
    64f, 296c, 252p

    Mon 12-11-17 PM

    Bw- 225.4

    2ct pause DL w/ belt & hooks
    370x1 @ sub 6
    390x1 @ Easy 6
    350x4 @ sub 6
    350x4 @ sub 6
    350x4 @ sub 6
    350x4 @ Easy 6
    350x4 @ Easy 6
    Ramped up to 4mins rest
    E1RM: 454, PR
    Been months, maybe a year since last doing pause DLs. Stayed conservative, pulled DOH using hooks. This is the most weight I have pulled using the hooks.

    2 Ct pause bench w/o belt, w/ wwraps
    250x1 @ 6
    265x1 @ 7
    240x4 @ 7
    240x4 @ 7
    240x4 @ 7
    240x4 @ 7
    240x4 @ 7.5
    Ramped up to 3mins rest
    E1RM: 296, + 0

    Front Sq w/ belt
    147,5x8 @ 6
    157.5x8 @ 7
    157.5x8 @ 7
    157.5x8 @ 7
    157.5x8 @ 7.5
    Ramped up to 3.5mins rest
    E1RM: 223,+7

  3. #243
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
    304

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    Mon Macros:
    64f, 296c, 252p

    Tues Macros:
    69f, 275c, 251p

    Tues 12-12-17 PM

    Bw- 225.4

    Ab Wheel Rollouts x30
    D Handle Grip Lat Pulls 135x20,20,18 30 secs rest
    Shoulder dislocates x12
    Hammer Curls 35x20
    Band Pull Aparts x18
    30 mins on the treadmill

    Wed 12-13-17 PM

    BW- 224.2

    2 Ct Pause Sq w/ belt & wwraps
    310x1 @ 6
    325x1 @ 7
    290x4 @ 7
    290x4 @ 7
    290x4 @ 7
    290x4 @ 7
    290x4 @ 7
    Ramped up to 3.5mins rest
    E1RM: 363, +5
    Feeling good here.

    TNG Bench w/o belt, w/ wwraps
    272x1 @ 6
    285x1 @ 7
    257x4 @ 7
    257x4 @ 7
    257x4 @ 7
    257x4 @ Hard 7
    257x4 @ 7
    Ramped up to 3.5mins rest
    E1RM: 318, +1 TNG PR
    First single felt like crap, 2nd ok, 2nd working set felt good. Right shoulder is very achey at the moment.

    Incline Bench w/o belt, w/ wwraps
    165x8 @ 6
    175x8 @ 7, PR
    175x8 @ 7
    175x8 @ 7
    175x8 @ 7.5
    Ramped up to 3.5mins rest
    E1RM: 247, +3, PR

  4. #244
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
    304

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    Wed Macros:
    63f, 276c, 256p

    Thurs 12-14-17 PM

    Bw-224.6

    Comp DL w/ belt & wwraps
    445x1 @ 6
    465x1 @ 7
    385x5 @ sub 6
    385x5 @ sub 6
    385x5 @ Easy 7
    385x5 @ 8.5
    385x5 @ 9.5
    Ramped up to 5mins rest
    E1RM: 519, +6
    Over shot a bit here- supposed to be 5x5 at a pretty easy %- sub maximal work. Still should have stripped some weight off of the bar. I know better, dammit. Singles moved very fast.

    Mini Band Bench, TNG w/o belt & wwraps
    225x1 @ 6ish
    240x1 @ 7ish
    215x4 @ 7
    215x4 @ 7
    215x4 @ Easy 7, starting to get the hang of these
    215x4 @ Easy 7
    215x4 @ Easy 7
    Ramped up to 3mins rest
    E1RM: 268
    First time doing any band work. Harder than expected but started to get used to the feel after a few sets.

    RDL, w/o belt full ROM
    235x8 @ 6
    245x8 @ 7
    245x8 @ 7
    245x8 @ Hard 7
    245x8 @ 7.5
    Ramped up to 4mins rest
    E1RM: 346, PR
    Was still feeling those deads a bit, back to full ROM on these- felt pretty good.

    Weekly Tonnage & Reps
    Developmental, w4, w/of 12-10-17
    Squat: 89 reps, 21,000lbs
    Bench: 173 reps, 37,483lbs, weekly volume PR
    DL: 89 reps, 28,015lbs

    Good week, been several months since my squat and dl volume for a week have been this high. Feeling it but heres to big Prs in a few weeks!

  5. #245
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
    304

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    Thurs Macros:
    62f, 277c, 248p

    Fri Macros:
    66f, 278c, 247p

    Sat Macros:
    67f, 268c, 246p

    Dropped macros about 200 calories- need to lose 5-6lbs to make weight. Going to go with two refeed days, will adjust as I get closer to the meet.

    Fri 12-15-17 PM

    Bw-223.6, yay going down

    Hanging Knee Raises x15,15,15 30 secs rest
    Seated Lat Pulls, D Handle Grip: 135x15,15,15 30 secs rest
    Shoulder Dislocates x10
    HIIT bike sprints x6

    Sun 12-17-17 PM, 7 weeks out!

    Bw- 225.6, damn, going up- always so hard to cut weight!

    Comp Squat w belt & wwraps
    365x1 @ 7
    380x1 @ 8
    315x5 @ 7.5, way harder than expected
    315x5 @ 7.5
    Ramped up to 4.5mins rest
    E1RM: 410, +4
    Weird day, singles flat flew up, top single could have been @ 7.5 but at this point in the block going to stay real conservative. Fives on the other hand felt like garbage. Still carrying some low back fatigue from last week, I am sure that did not help.

    Comp Paused Bench w belt & wwraps
    275x1 @ 7
    288x1 @ 8
    240x5 @ Hard 6
    240x5 @ 6
    Ramped up to 3.5mins rest
    E1RM: 311, +3
    Again, top single was very fast, probably @ 7.5- this is good sign coming off two very high volume weeks. Rep work was as expected.

    Floor Press w wwraps
    215x8 @ 7
    225x8 @ 8, PR
    225x8 @ 8
    Ramped up to 3mins rest
    E1RM: 307, +7, PR

  6. #246
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
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    Sun Macros:
    61f, 347c, 233p

    Mon Macros:
    62f, 266c, 249p

    Mon 12-18-17 PM

    Bw- 226

    RX 2ct pause DL w/ belt & hooks bbuuuttt back was stiff and sore. Wup to 365x1 then some Deficit DL work- 315x1 & 235x5x3. Then worked on comp sq technique working up 2 singles at 315. Most likely going to have make some DL programming changes going forward. Ran in to this issue earlier in the year- this time I am not scrapping the entire program. Going to try some things and see what works within my current framework.

    Pin Bench, pause on pins, w wwraps
    257x1 @ 6.5
    275x1 @ Easy 8, 37lb PR
    250x4 @ Easy 8, PR
    250x4 @ Easy 8
    Ramped up to 3mins rest
    E1RM: 300, PR
    Been awhile on these- except for my left elbow these felt great. Elbow is pretty damn sore at the moment.

    Front Sq w/ belt
    160x8 @ 7
    170x8 @ 8, PR
    170x8 @ 8
    Ramped up to 3.5mins rest
    E1RM: 232, +9, PR

  7. #247
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
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    Tues Macros:
    62f, 257c, 253p

    Tues 12-19-17 PM

    Bw- 226

    Ab Wheel Rollouts x15,15,15,15,15 EMOM
    Wide Grip Lat Pulls 135x15,15,15,15,12,12 30 secs rest
    Shoulder dislocates x12
    30 mins on the treadmill

    Wed 12-20-17 PM

    BW- 225, finally moving down

    2 Ct Pause Sq w/ belt & wwraps
    325x1 @ 7
    340x1 @ 8, PR
    305x4 @ Easy 8
    305x4 @ 8
    Ramped up to 4mins rest
    E1RM: 367, +4

    TNG Bench w/o belt, w/ wwraps
    283x1 @ 7
    295x1 @ 8, +5lb bench Gym PR
    267x4 @ 8, +11lb bench PR
    267x4 @ Hard 8
    Ramped up to 3.5mins rest
    E1RM: 319, +1 TNG PR
    295 was a smoke show, probably less than @8. Old single at 290 was paused @9. Starting to get excited with my bench- looking like 142.5-145kg for 3rd attempt is a real possibility. Old 4RM was paused @9, still very happy with an 11lb increase. This is the first time for me that my TNG is stronger than my comp bench- up until this cycle TNG was about 5-10lbs under my comp bench.

    Incline Bench w/o belt, w/ wwraps
    173x8 @ 7
    183x8 @ 8, PR
    183x8 @ 8
    Ramped up to 3.5mins rest
    E1RM: 250, +3, PR

    Starting to notice a trend this cycle. My singles are feeling easier than the rep work. Going to try and make a 1% adjustment down in my reps. For example 1@8 = 92%, 3@8=86% according to RPE chart, going to use 85%, in this example, for my 3rep calculation. Equals about 5lbs and see since singles have started to feel easier than the rep work.

  8. #248
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
    304

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    Wed Macros:
    61f, 257c, 245p

    Thurs 12-21-17 PM

    Bw-224.4

    Comp DL w/ belt & wwraps
    465x1 @ 7
    485x1 @ 8
    405x5 @ 6.5ish
    385x5 @ Easy 6
    Ramped up to 5mins rest
    E1RM: 524, +5, PR
    485 moved fast, lock-out was not the smoothest though. Been awhile since I have pulled this heavy- need to knock a little rust off. Will repeat this weight next week unless 465 feels like air.

    CG Bench, TNG w/o belt & wwraps
    262x1 @ 7
    275x1 @ 8, +15lb PR
    248x4 @ 8, PR
    248x4 @ 8
    Ramped up to 3.5mins rest
    E1RM: 297, +4

    RDL, w/o belt
    247.5x8 @ 7
    257.5x8 @ 8, PR
    257.5x8 @ 8
    Ramped up to 3.5mins rest
    E1RM: 352, +6, PR

    Weekly Tonnage & Reps
    Low Stress, w/of 12-17-17
    Squat: 46 reps, 11,000lbs
    Bench: 90 reps, 20,362lbs
    DL: 36 reps, 11,000lbs

    All in all solid training week. Tweaked my left shoulder on the inclines yesterday and left elbow is real painful. Back and SI continue to improve despite some minor setbacks which is a plus. Pretty pleased with this block so far and looking forward to transitioning to some heavier "strength" work in the upcoming weeks.

  9. #249
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
    304

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    Thurs Macros:
    65f, 337c, 237p

    Fri Macros:
    77f, 319c, 275p- oops!

    Sat Macros:
    66f, 262c, 247p

    Fri 12-22-17 PM

    Bw-223.6

    Skipped GPP, got caught up in Holiday stuff.

    Sun 12-24-17 PM, 6 weeks out!

    Bw- 223

    Comp Squat w belt & wwraps
    370x1 @ 8
    385x1 @ 9
    325x4 @ 8, this confirmed it- overshot
    300x4 @ Hard 6
    300x4 @ 6
    300x4 @ 6
    Ramped up to 4.5mins rest
    E1RM: 402, -8
    Could not believe what my singles were telling me, not sure why squats dropped- one of those days.

    Comp Paused Bench w belt & wwraps
    277x1 @ 7
    290x1 @ 8, tied old 1RM PR but at a lower RPE
    245x4 @ Hard 6
    245x4 @ Hard 6
    245x4 @ 6
    245x4 @ Hard 6
    Ramped up to 3.5mins rest
    E1RM: 313, +2, PR
    Top single was truly an 8 today, bench felt blah.

    2ct Pause Bench w wwraps
    208x8 @ 7
    218x8 @ 8, PR
    218x8 @ 8.5
    208x8 @ Hard 8
    Ramped up to 3.5mins rest
    E1RM: 298, +2, PR

  10. #250
    Join Date
    Oct 2016
    Location
    Mineral, Va
    Posts
    304

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    starting strength coach development program
    Sun Macros:
    69f, 335c, 239p

    Mon 12-25-17 AM

    Merry Christmas!!!

    Bw- 223.6

    2ct pause DL w/ belt & hooks
    390x1 @ sub 6
    415x1 @ Easy 7, PR
    365x5 @ Easy 7, PR
    365x5 @ Easy 7
    Ramped up to 4mins rest
    E1RM: 467, +13 PR
    These felt good today.

    Pin Bench, pause on pins, w wwraps
    267x1 @ 7
    280x1 @ 8, 5lb PR
    243x5 @ 8, PR
    243x5 @ Hard 8
    243x5 @ 8
    Ramped up to 3.5mins rest
    E1RM: 303, + 3 PR

    303 Tempo Sq w belt
    235x8 @ death, lol, I mean 8, + 27lb PR
    235x8 @ 10
    Ramped up to 4mins rest
    E1RM: 321, PR
    RX was @7x8, @8x8x3, did not make it. Overshot to begin with. These kicked my ass. Been well over a year since I have done any tempo work, started to strip some weight off the bar for another set but my low back was spasming and my legs were shaking. No since in getting injured over supplemental work.

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