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  1. #351
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    • phoenix arizona seminar date
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    Lower abdomen continues to feel gradually better, but doing certain odd things with it still causes mild pain.

    Monday 7-15-2019
    Squats:
    515 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2minute rests Normal Reps: 405 lbs 4x6
    Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 ~2minute rests Normal Reps: 255 lbs 4x6
    Lying Triceps Extension: 70 lbs 5x10

    Tuesday 7-16-2019
    Deadlift:
    505 lbs 1x1
    Clean High Pull: 265 lbs 6x3
    Stiff Legged Deadlift: 315 lbs 5x10
    Curls: 85 lbs 5x10
    Running: ~Half mile 2x1

    Wednesday 7-17-2019
    Power Snatch:
    195 lbs 5x2
    Close Grip Bench Press: 225 lbs 5x8
    Pull Ups: 5x10
    Seated DB Press: 55 lbs 5x10
    Box Jumps: 5x8

    Thursday 7-18-2019
    Squats:
    515 lbs 1x1
    3-1-0 Tempo Squats: 405 lbs 4x4 (Can increase weight)
    Front Squats: 285 lbs 4x6
    Barbell Rows: 195 lbs 5x10
    DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 58 total reps
    Running: ~575m 2x1 at the fastest (<-Relative term) I could manage.

    Friday 7-19-2019
    Deadlifts:
    505 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2minute rests Normal Reps: 405 lbs 4x6
    Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3minute rests
    Lying Triceps Extensions: 70 lbs 5x10

    Saturday 7-20-2019
    Pull Ups:
    5x10
    Glute/Ham Raises: 4x10
    Dips: 5x10

  2. #352
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    Monday 7-22-2019
    Squats:
    525 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 415 lbs 4x6
    Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 Normal Reps: 255 lbs 4x6
    Lying Triceps Extensions: 70 lbs 5x10
    Jump Rope: 1:15 3x1

    Tuesday 7-23-2019
    Deadlift:
    515 lbs 1x1
    High Clean Pull: 265 lbs 6x3
    Stiff Legged Deadlift: 315 lbs 5x10
    Curls: 85 lbs 5x10
    Running: 10 laps (~1150m) 1x1

    Wednesday 7-24-2019
    Power Snatch:
    195 lbs 5x2
    Close Grip Bench Press: 225 lbs 5x8
    Pull Ups: 5x10
    Seated DB Press: 55 lbs 5x10
    Box Jumps: 5x8

    These goofy sprints kind of aggravated the abdominal strain (or whatever the fuck it is). Not enough to actually stop, though. It seems that aggressive hip hyper-extension stretches whatever muscle was pulled and still hasn't COMPLETELY healed.

    Thursday 7-25-2019
    Squats:
    525 lbs 1x1
    3-1-0 Paused Squats: 415 lbs 4x4
    Front Squats: 285 lbs 4x6
    Barbell Rows: 195 lbs 5x10
    DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 60 total reps
    Sprints: Halfway "down" (~20m) at full tilt, "coasting" to a stop the rest of the way 4x6

    Friday 7-26-2019
    Deadlifts:
    515 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 405 lbs 4x6
    Bench Press: 315 lbs 1x1, 225 lbs 8x8 2-3 minute rests
    Lying Triceps Extensions: 70 lbs 5x10

    Saturday 7-27-2019
    Pull Ups:
    5x10
    Dips: 5x12
    Glute/Ham Raises: 4x10
    Running: 10 laps (~1150m) 1x1

  3. #353
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    Monday 7-29-2019
    Squats:
    525 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 415 lbs 4x6
    Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 Normal Reps: 255 lbs 4x6
    Lying Triceps Extensions: 70 lbs 5x10

    Tuesday 7-30-2019
    Deadlift:
    515 lbs 1x1
    High Clean Pulls: 265 lbs 6x3
    Stiff Legged Deadlifts: 315 lbs 5x10
    Curls: 85 lbs 5x10
    Running Stuff: 14 laps, which is SUPPOSED to equal one mile.

    Wednesday 7-31-2019
    Power Snatches:
    195 lbs 5x2
    Spoto Press: 225 lbs 8x5
    Pull Ups: 5x10
    Standing The Press: 145 lbs 5x6
    Box Jumps: 5x8

    Thursday 8-1-2019
    Squats:
    525 lbs 1x1
    3-1-0 Tempo Squats: 415 lbs 4x4
    Front Squats: 285 lbs 4x6
    DB Preacher Curls: 45 lbs, 5 sets, 2 minute rests, 50 total reps

    Friday 8-2-2019
    Deadlifts:
    515 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 405 lbs 4x6
    Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3 minute rests
    Lying Triceps Extensions: 70 lbs 5x10

    Saturday 8-3-2019
    Pull Ups:
    5x10
    Dips: 5x12
    Glute/Ham Raises: 4x10
    Running Stuff: 14 laps/1 mile. Timed myself this time, for shits and giggles. ~8:40

  4. #354
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    Monday 8-5-2019
    Basketball:
    One game
    Squats: 525 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests
    More Basketball: 3 goddamn games
    More Squats: 415 lbs 4x6
    Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 ~2min rests Normal Reps: 255 lbs 4x6
    Lying Triceps Extension: 70 lbs 5x10

    Tuesday 8-6-2019
    Deadlift:
    515 lbs 1x1
    High Clean Pulls: 265 lbs 6x3
    Stiff Legged Deadlifts: 315 lbs 5x10
    Curls: 85 lbs 5x10
    Running Stuff: 10 laps 1x1, 4 laps running one lap walking 1x2

    Wednesday 8-7-2019
    Basketball 2v2 (ugh):
    2 games
    Power Snatch: 185 lbs 5x2
    Close Grip Bench Press: 225 lbs 5x8
    Pull Ups: 5x10
    Seated DB Press: 55 lbs 5x10

    Thursday 8-8-2019
    Squat:
    525 lbs 1x1
    3-1-0 Tempo Squats: 415 lbs 4x4
    Front Squats: 285 lbs 4x6
    Barbell Rows: 195 lbs 5x10
    DB Preacher Curls: 45 lbs, 5 sets, 2 minutes rest, 48 total reps

    Friday 8-9-2019
    Deadlifts:
    515 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests Normal Reps: 415 lbs 4x6
    Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3 minute rests
    Glute/Ham Raises: 4x10
    Lying Triceps Extension: 70 lbs 5x10

    Saturday 8-10-2019
    Basketball:
    2 games
    Pull Ups: 5x10
    Dips: 5x12

  5. #355
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    Monday 8-12-2019
    Squats:
    525 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests Normal Reps: 425 lbs 4x6
    Bench Press: 305 lbs 3x1 3-1-0 Tempo Reps: 245 lbs 6x4
    Lying Triceps Extensions: 70 lbs 5x10
    Jump Rope: 1:15 3x1

    Tuesday, the goddamn Derp God Supreme, who I have previously gone on about fucking absolutely everything "he" does up to a genuinely unfathomable degree, had stepped his game up. "He" was doing what I THINK were supposed to be lateral raises, but it's hard to call them that when "he" wasn't abducting his shoulders enough that the weight actually began to noticeably rise. I am not exaggerating when I say there was MAYBE 15 degrees of "abduction" of "his" shoulder on the "concentric" portion of the "lift." There were two other bloody people doing lateral raises at least half-decently within sight, but DerpityDee didn't seem to notice or learn anything. Seeing this shit made me feel like someone had reach through my skull to punch me right in the frontal lobe.

    Tuesday 8-13-2019
    Deadlifts:
    515 lbs 1x1
    High Clean Pulls: 265 lbs 6x3
    Stiff Legged Deadlifts: 315 lbs 5x10
    Curls: 85 lbs
    Running: 14 laps/1mile

    Now, Tuesday evening, I had loaded up an obscene amount of blue cheese on a burger with bacon. Twice. So all day Wednesday, I had blue cheese farts. I was horrific, but useful. See, Derpy Dingleshits was 1/20th ROM leg pressing LMAO1PLATE, so I used the masterful sphincter control that had been honed through years of trying to pretend I didn't know the reason the entire classroom smelled like a hard boiled protein fart (and they say you don't learn useful stuff in college) to silently cropdust "him" with what can only be considered a crime against humanity on my way to the water fountain. And again when I walked passed "him" doing half-hearted lying scissor kicks, still actively on his fucking phone, when walked to grab a box.

    Now, is it a dick move to do this to a "guy" who must have at least one congenital defect just because I thought it was funny? Probably. But every time I see "him" do something stupider than the last stupidest thing I have ever fucking seen, I feel like I take 1d6 damage to health, and 2d6 damage to SAN. So fuck it.

    Downside, as history will tell you, is that gas attacks almost invariably backfire. Swung by JimmyJohn's to get a sandwich on the way home, didn't realize what I had left trapped in the car, and was nearly knocked over when opening the door. I've got to cool it with the blue cheese.

    Wednesday 8-14-2019
    Power Snatch:
    195 lbs 5x2
    Spoto Press: 245 6x4
    Pull Ups: 5x10
    Seated DB Press: 55 lbs 5x10
    Box Jumps: 5x8

    Damn near everything felt weak and stiff and sore and achy on Thursday. I have been doing a LOT of pretty much everything. My shoulder is feeling wobbly and weird, my lower back is tired, my right SI joint area is TREMENDOUSLY stiff when I wake up, my right glute area aches off and on, and for some reason my right ankle ached after front squats. It's probably time to cut way back on the volume for a weak, test maxes cuz LOL, test broad jump to see if my thoroughly half assed training in that regard accomplished anything, then probably do a Bullshit Week of not super stressful nonsense and see how well all of this recovers.

    Thursday 8-15-2019
    Squats:
    525 lbs 1x1
    3-1-0 tempo squats: 425 lbs 4x4
    Front Squats: 285 lbs 4x6
    Barbell Rows: 195 lbs 5x10
    DB Preacher Curls: 45 lbs, 5 sets, 2 minute rests, 42 reps
    Running: The little lap thing around the gym is basically a square. What I did was spring one side of it, walk the next, sprint the 3rd side, and walk the final side, for 8 laps.

    I WAS, for reasons known only to the sweet baby Jesus, feeling less beat all to hell on Friday. Still going to go ahead with the recovery stuff across the next week or three.

    Friday 8-16-2019
    Deadlifts:
    515 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests Normal Reps: 415 lbs 4x6
    Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3 minute rests
    Lying Triceps Extensions: 70 lbs 5x10

    Saturday 8-17-2019
    Pull Ups:
    5 sets, 2 minute rests, 52 total reps
    Dips: 5x12
    Glute/Ham Raises: 4x10
    Box Jumps: 5x8
    Running: 14 laps/1 mile

  6. #356
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    HA! Mid-week update, suck it!

    Monday 8-19-2019
    Squats:
    525 lbs 3x1 495 lbs 4x2 455 lbs 1x5
    Bench Press: 300 lbs 3x1 285 lbs 4x2 265 lbs 1x5
    Lying Triceps Extensions: 70 lbs 5x10

    Tuesday 8-20-2019
    Basketball:
    3 games
    Deadlifts: 515 lbs 3x1 495 lbs 4x2 455 lbs 1x5
    Curls: 85 lbs 5x10

    Wednesday 8-21-2019
    Clean High Pulls:
    275 lbs 5x2
    3-1-0 Tempo Bench Press: 275 lbs 5x2
    Pull Ups: 5x10
    Seated Press: 135 lbs 5x8
    Box Jumps: 5x8

  7. #357
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    This whole recovery period might be more effective if I stopped playing basketball. There was a minor hip check when rebounding which knocked my legs out from under me which resulted in me falling, flat upon my left asscheek and forearm, from the peak of my jump. Fortunately, as a very white guy, that wasn't THAT far, so the only "injury" was bruises and three days of mild soreness when I tried to rest my arm on an armrest.

    Thursday 8-22-2019
    Basketball:
    3 games and 1 back bump
    Squats: 525 2x1
    Paused Box Squats: 475 lbs 4x2
    Barbell Row: 185 lbs 5x10
    DB Preacher Curl: 45 lbs, 5 sets, 2 minute rests 48 total reps

    Friday 8-23-2019
    Deadlifts:
    515 lbs 3x1
    Paused Deadlifts: 475 lbs 4x2
    Bench Press: 315 lbs 2x1
    Paused Bench Press: 285 lbs 4x2
    Lying Triceps Extensions: 70 lbs 5x10

  8. #358
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    Early half of this week was very little more than than retesting the broad jump and dicking around. I did broad jump an even 9 feet three times, so that's a consistent 6 inch improvement in something like 8 weeks, with no actual broad jump practice.

    Monday 8-24-2019
    Broad Jump:
    9' x3
    Squats: 535 lbs x1 525 lbs x1 495 lbs x2 405 x5
    Bench Press: 305 lbs x1 300 lbs x1 285 lbs x2 245 lbs x5
    Lying Triceps Extensions 4x10

    Tuesday 8-25-2019
    Deadlifts:
    535 lbs x1 515 lbs x1 495 lbs x2
    Basketball: 3 games
    Curls: 75 lbs 5x10

    Wednesday 8-26-2019
    Paused Bench Press:
    275 lbs 5x2
    Pull Ups: 5x10

    Thursday was a Squat Test day. I got 545 lbs without any more trouble than I expected, but couldn't get 565 lbs past that usual sticking point about a third of the way up and failed it. And shooting around for a bit afterwards caused the inside of my left ankle and slightly above it to ache like hell. It had occasionally felt a very wee bit sore when jumping rope or the like, but it was considerably worse this time. Even just sitting in the car, it dully ached. An ice pack and some Advil did a lot of good, but it is still occasionally bothering me when I actually bounce around, and it's goddamn annoying.

    Thursday 8-27-2019
    Squat:
    545 lbs 1RM

    Friday was to test bench and deadlift. Got 315 lbs on bench press easily, as was expected as I've done it weekly. It was basically a "opener" type weight. Couldn't quite push out 325 lbs however. Deadlifted 555 lbs for a hot new sub-220 lbs (and sub 210 lbs) bodyweight PR.

    Friday 8-28-2019
    Bench Press:
    315 lbs 1 RM
    Deadlift: 555 lbs 1 RM
    Lying Triceps Extensions: 5x10

    This current week is going to be Bullshit Week. Feel free to recommend some stupid, "active recovery" level shit to do.

    Monday 9-2-2019
    Safety Bar Squats:
    340 lbs 5x5
    Feet Up Bench Press: 225 lbs 5x5
    Lying Triceps Extensions: 5x10

  9. #359
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    This week continued on bullshitting around with some quasi-new stuff at "active recovery" type weights. It all has me literally itching (fucking dry skin) to get back to doing entirely too much spastic nonsense to keep me off the street and off drugs.

    Tuesday 9-3-2019
    Deficit Deadlifts:
    Using a 45 lbs bumper plate to stand on (4-5 inches? I dunno) 365 lbs 3x5
    Curls: 70 lbs 5x10
    Running stuff: 10 laps

    Wednesday 9-4-2019
    Incline Bench Press:
    155 lbs 5x8
    Pull Ups: 5x12
    Broad Jumps: 4x6

    Thursday 9-5-2019
    Safety Bar Squats:
    390 lbs 3x5
    DB Preacher Curls: 40 lbs 5x12

    I TRIED good mornings with the safety squat bar. I thought they might be a little bit less horrible and useless than I recall with that bar. Turns out they're horrible and useless no matter what bar you use. The SLDLs off of a 25 lbs bumper plate (~2 inch deficit) will prove to be much more effective for hamstrings and lower back, I'm sure. Floor presses might be a bit more featured if my shoulder continues to ache, and done a bit less if it feels better.

    Friday 9-6-2019
    Deficit Stiff-Legged Deadlifts:
    ~2 inch deficit 315 lbs 5x8
    Floor Press: 225 lbs 4x6
    Lying Triceps Extension: 70 lbs 5x10

  10. #360
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    starting strength nutrition camp
    Hot new program of doing basically fucking everything and hoping various soft tissues can keep up with it!

    Monday 9-9-2019
    Squats:
    515 lbs 1x1 Speed Reps: 365 lbs 6x3 Normal Reps: 405 lbs 3x8
    Bench Press: 300 lbs 1x1 235 lbs 4x8
    Floor Press: 225 lbs 4x6
    Lying Triceps Extension: 70 lbs 5x12

    Tuesday 9-10-2019
    Deadlifts:
    515 lbs 1x1
    Deficit Deadlifts: 385 lbs 6x6
    Barbell Rows: 195 lbs 5x10
    Curls: 70 lbs 2x10
    Basketball: 1 game
    The Rest Of The Planned Curls: 70 lbs 3x10
    Box Jumps: 5x8

    Wednesday 9-11-2019
    Safety Bar Squats:
    380 lbs 5x6
    Feet Up Bench: 225 lbs 4x7
    High Clean Pulls: 245 lbs 6x3
    Pull Ups: 5x10
    Broad Jumps: 4x6

    Thursday 9-12-2019
    Deadlift:
    515 lbs 1x1
    ~2'' Deficit SLDLs: 315 lbs 4x10
    Barbell Rows: 195 lbs 5x10
    DB Preacher Curls: 40 lbs 5x12
    Running Stuff: Sprint one side of the track (just about 40ish yards), walk the next, repeated for 10 laps.

    Friday 9-13-2019
    Squats:
    515 lbs 1x1 405 lbs 5x7
    Box Squats: 405 lbs 3x4
    Bench Press: 300 lbs 1x1 210 lbs 5x10
    Seated DB Press: 55 lbs 5x10

    FINALLY whatever I did to my lower abdomen appears to be 100% recovered. Or at least close enough that I can do some direct abdominal training without any more discomfort that direct abdominal training normally brings.

    Saturday 9-14-2019
    Chin Ups:
    5x12
    Roman Chair Sit Ups: 4x12
    Box Jumps: 5x8
    DB Farmer Carries: 90 lbs DBs, one way down the track, x6 (Probably going to grab heavier DBs next time)
    Running (ugh): 14 laps

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