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  1. #1
    Join Date
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    Question bean counter's log

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    Me
    Male, 32, 6'0", 97 kg (currently), training since January 2014.

    Best lifts
    Squat: 187.5 kg (competition) / 195 kg (gym)
    Bench: 130 kg (competition)
    Deadlift: 212.5 kg (competition) / 215 kg (gym)
    Total: 530 kg @ 99.8 kg, 323 Wilks

    Equipped Squat: 230 kg (gym)
    Equipped Bench: 142.5 kg (gym)

    Current Situation
    I'm battling some upper body injury issues (shoulder & elbow) which have hampered my bench training recently.

    I'm going to take three weeks of less specific work to try and heal up a bit and see how I am then. Hopefully I'll be in good enough shape to compete again in May. I have been trying out some equipped lifting, and enjoyed it, so hopefully will do more of that, potentially in a competitive setting.

    Programming
    Self-programmed RTS-style block periodization. Feel free to ask questions about why I'm doing what I'm doing.

  2. #2
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    Monday 13 February
    Week 1, Day 1


    Bodyweight: 96.8 kg

    Buffalo Bar Box Squat
    SBD knee sleeves, wrist wraps
    105 kg: 1 X 7 @ 6
    110 kg: 1 X 7 @ 7
    115 kg: 3 X 7 @ 8, 7, 7.5
    Totals: 35 reps, 3,920 kg

    Knees are sore, so I moved my priority squat session back to Thursday and took this hopefully knee-sparing variant. I'm planning to use the buffalo bar for my main squatting sessions during this GPP block to try and take a bit of stress off of my elbows and shoulders. I've never done box squats before, but this seemed to go fairly well. My lower back got fairly pumped by the end as I was taking shortish rest periods. I wore flat shoes for this which seemed fine. I might try flats for regular squats soon.

    303 Tempo Bench
    50 kg: 3 X 5
    Totals: 15 reps, 750 kg

    Starting bench rehab with 50 kg. I'm planning to LP up in 5 kg increments initially and I'll do all reps with slow tempo as long as it's achievable. Elbow was a bit sore on the first set, but no pain otherwise. My motor pattern felt lacking after not benching in over 10 days.

    DB Seal Row
    22.5 kg: 1 X 12 @ 6
    25 kg: 3 X 12 @ 8, 8, 8
    Totals: 48 reps, 2,340 kg

    I thought I'd get up to 27.5 kg, but no big deal. I got through all the work up to this point in a hour, which is very quick by my current standards.

    Eccentric cable triceps extension
    5 kg: 3 X 15

    Left side only: elbow rehab.

    Rotator Cuff Circuit
    X 3

    Mobility
    Last edited by bean counter; 02-13-2017 at 02:52 PM.

  3. #3
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    In!

    Guessing you're commited to competition long haul now?!

    ...Maybe I'll make another one once this comp is over too, although PL is going on the backburner for a while. When's your first equipped meet?

  4. #4
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    Welcome Oliver!

  5. #5
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    In!

  6. #6
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    Quote Originally Posted by Martin Boa View Post
    In!

    Guessing you're commited to competition long haul now?!

    ...Maybe I'll make another one once this comp is over too, although PL is going on the backburner for a while. When's your first equipped meet?
    Well, the competitive lifter forum seems a better fit than any other for me right now. If I can get healthy enough hopefully I can compete equipped in May. But we'll see.

    Quote Originally Posted by Ryan Arnold View Post
    Welcome Oliver!
    Quote Originally Posted by socket View Post
    In!
    Glad to have you here.

    Tuesday 14 February
    Week 1, Day 2


    Bodyweight: 97.2 kg

    Deadlift
    Belt
    150 kg: 1 X 6 @ 6.5
    155 kg: 3 X 6 @ 7.5, 7.5, 8
    Totals: 24 reps, 3,690 kg

    Urgh. Last cycle I did 165 kg X 6 in the equivalent session. But that was after a week off, whereas this time I'm only three days past a horribly grindy maximum deadlift; plus I did a lot of squat volume yesterday. So it's perhaps unsurprising my legs felt leaden. Straps on the last two sets.

    DB Press
    12.5 kg: 1 X 10
    15 kg: 1 X 10
    17.5 kg: 2 X 10
    Totals: 40 reps, 1,250 kg

    OK. Some light shoulder work.

    Reverse Hyper
    +10 kg: 1 X 12
    +15 kg: 3 X 12
    Totals: 48 reps, 660 kg (excluding carriage)

    I wanted to do Bulgarian split squats in this slot, but my knee is still sore. In fact, compounded with DOMS from yesterday it's even more sore now. So this gave me a bit of extra posterior chain volume.

    DB Hammer Curls
    5-6-7-8 kg X 25

    Mobility

  7. #7
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    Good Man that Man!

  8. #8
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    Quote Originally Posted by Chris McCarthy View Post
    Good Man that Man!


    Wednesday 15 February
    Week 1, GPP


    Bodyweight: 97.6 kg

    I'm up nearly a kilo despite no change in diet from the macros that I was gradually losing on recently. I blame all the inflammation from the DOMS in my legs.

    Didn't do any cardio because my knees hurt. Forgot to do abs.

    Cable internal / external rotation
    3 kg: 3 X 15

    Eccentric Triceps Extensions
    7 kg: 3 X 15

    Mobility


    Thursday 16 February
    Week 1, Day 3


    Bodyweight: 97.6 kg

    Sumo Deadlift - 3 Blocks
    Straps
    120 kg: 1 X 7
    125 kg: 1 X 7
    130 kg: 2 X 7
    Totals: 28 reps, 3,535 kg

    Bah. I don't know what's going on with my knees at the moment, so I had to abort any plans of squatting today. Pain is medial on both knees. Foam rolling my legs makes it hurt more, then less afterwards, so I assume it is related to the horrible DOMS and tightness I'm also going through right now. Anyhow, I did this, which still probably wasn't the wisest choice, as there was a bit of knee pain during the execution. Felt really good apart from the knees and 130 kg X 7 can't have been more than @6. Plan is to work this down to the floor to see if it can get me sumo deadlifting without hip pain.

    303 Tempo Bench
    55 kg: 3 X 5
    Totals: 15 reps, 825 kg

    OK, no pain, but my shoulder did go clunk on one rep.

    Pendlay Row
    65 kg: 1 X 9 @ 7
    70 kg: 4 X 9 @ 8, 8, 8, 8
    Totals: 45 reps, 3,105 kg

    OK. Pleased with how well this felt having not done it in a while, but form did get a bit cheaty on later reps. Back held up OK despite being quite fatigued from all the pulling stuff I've been doing this week.

    Rotator Cuff Circuit
    X 3

    Mobility

  9. #9
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    Saturday 18 February
    Week 1, Day 4


    Bodyweight: 97.3 kg

    Back was quite sore yesterday after lots of pulling earlier in the week, but seemed fairly fresh before training today. Knees a bit better, although I am taking painkillers.

    SSB Squat
    SBD knee sleeves
    105 kg: 2 X 6
    Totals: 12 reps, 1,260 kg

    Easy, no knee pain. After missing two squat slots this week I wanted to get a little work in, even just to prevent detraining, while not doing anything that will mess up my main squat slot on Monday.

    Sumo SLDL
    70 kg: 1 X 9
    75 kg: 1 X 9
    80 kg: 3 X 9
    Totals: 45 reps, 3,465 kg

    Also easy. This seemed to go well for a first time with this movement. Slight knee pain.

    5ct Eccentric Pushups
    3 X 8

    Easy. Planning to increment to 3 X 10, then 3 X 12 over the next couple of weeks.

    Rotator Cuff Circuit
    X 3

    Planks
    EMOM: 35s X 3, 30s X 3, 35s X 1
    Total: 3:50 in 6:35

    DB Hammer Curls
    5-6-7-8 kg X 25

    Eccentric Triceps Extension
    5 kg: 3 X 15

    Scapular Protraction in Plank Position
    3 X 15

    Mobility

  10. #10
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    starting strength nutrition camp
    Quote Originally Posted by bean counter View Post
    Scapular Protraction in Plank Position
    3 X 15
    Serratus DOMS.

    Monday 20 February
    Week 2, Day 1


    Bodyweight: 97.0 kg

    I have powerlifting-related stuff that doesn't involve me actually lifting all weekend (spotting on Saturday, then handling someone on Sunday), so I'm only going to lift three times this week. If I lift Monday, Tuesday, Thursday and do GPP Wednesday, Friday I'm sure I'll be ready for a break after that.

    Buffalo Bar Squat
    SBD knee sleeves, belt, wrist wraps
    170 kg X 1 @ 7 [0.46 m/s]
    135 kg X 6 @ 6, 6.5, 6.5, 6.5, 7-
    Totals: 31 reps, 4,220 kg

    Good. I took a cautious top single as I've never squatted heavy with this bar before and I still feel kinda beaten up. But I absolutely smoked 170 kg. 135 kg then felt really light and I blasted through the first set super fast, albeit a bit sloppy. Following that I did some work on trying to tighten up my form a bit, in particular stop going quite so deep. That point of detail went well, although there was still plenty of other things that weren't great, particularly fore/aft balance and knee movement. The final three reps of the penultimate set were really good, but then the last set was messier and probably a bit fatigue-affected. I sweated a lot, but I'm pleased at how well my conditioning held up. No knee pain while actually squatting, although my knees are still a bit troublesome in general.

    303 Bench
    60 kg X 5 X 3
    Totals: 15 reps, 900 kg

    OK. Shoulder felt a bit clunky on the first couple of reps, but no pain. Fiddled with my grip a bit as I wasn't wearing wrist wraps so couldn't rely on them.

    DB Seal Row
    20 kg: 1 X 12 @ 6
    22.5 kg: 1 X 12 @ 7
    25 kg: 4 X 12 @ 8, 8, 8, 8
    Totals: 72 reps, 3,420 kg

    Fine. I felt stronger on the 25 kg sets than last week. Sadly I don't think I'm ready to jump up to 27.5 kg X 12 as each incremental jump makes quite a bit difference in this weight and rep range.

    Mobility

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