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Thread: A Kitten's Road to Redemption

  1. #101
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    Quote Originally Posted by Callador View Post
    Now I finished my first lifting cycle after the layoff. One more to go till meet time! Here is where things ended up.

    Squat- e1RM 562# *It is probably higher than this, since Tom was rating my last squat closer to an 8, and my e1RM was down a tad this week anyways. I would like to crack over 600 without wraps at the meet. I think it is doable. If I hit around 610, that would probably be an all-time PR, since I get about 70#ish out of the wraps.

    Bench- e1RM 415# *This is still way down due to shoulder issues. We are now going to move OHP into the secondary position and have two bench sessions per week (light/heavy). This 4 week cycle it is all floor press due to my shoulder. After that, we may do both normal bench and floor press or just normal benching 2x per week. My best bench (440 paused in meet or 465 tng at the gym) were both done when I was benching 2x per week. The extra volume should help if my shoulder can hack it.

    DL- e1RM 662# *This seems to be on track. I usually pull less at a meet than I do in the gym, so if I can get my e1RM close to 700, maybe I can hit something like 670-680 at the meet. Anything over 660 would technically be a PR though, so I am happy with my progress thus far.
    Those are some good numbers, dude. Good luck.

  2. #102
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    Quote Originally Posted by George Christiansen View Post
    Those are some good numbers, dude. Good luck.
    Thanks George!

    8/21

    Floor Press (4 mins between sets):
    315x8 @RPE 8 *no shoulder pain or clicking today! :-)
    290x8 @RPE 8
    290x8 @RPE 8

    DB Floor Press (3 mins between sets):
    70'sx15 @RPE 5 or lower
    70'sx15 @RPE 5 or lower
    70'sx15 @RPE 5 or lower

    First week with these, and I didn't want to piss off my shoulder. I was supposed to max out at 12 reps. Next week I can try 80's or a little heavier. Part of the issue is that I am having my fiancee help hand off the second dumbbell. Not sure how much heavier she can go. Next week I will try doing them both myself.

    Cable Flies (2 mins between super sets):
    20x20
    30x20x2 *super light, but still felt weird on the shoulder.

    Rear Delt Machine (2 mins between super sets, 3:1):
    130x15
    130x12x2

    Tricep Extensions (2 mins between super sets, long bar):
    110x10x3

    All super set with:

    DB Hammer Curls (4:1):
    35'sx8x9

  3. #103
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    8/23

    Snatch Grip Deadlift (4 mins between sets):
    435x8 @RPE 7.5
    390x8 @RPE 7
    390x8 @RPE sub 7

    I definitely not used to the 8's anymore. I was huffing and puffing between sets, but I got it done.

    Smith Machine Rows (2 mins between sets):
    275x8
    315x6
    315x8

    Pulldowns:
    225x10
    225x10
    225x12

    Reverse Grip EZ Bar Curls (4 second eccentric, less than 2 mins between sets):
    45x8x3
    55x8x3

  4. #104
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    8/25 (@ the YMCA in West Bend, WI)

    Floor Press (4 mins between sets):
    285x12 @RPE 8
    285x12 @RPE 9
    285x10 @RPE 9.25

    This was supposed to be my lighter volume day, but the sets across sort of gassed me out. The weight felt light, but I just ran out of energy on the last set.

    OHP (4 mins between sets):
    135x10 @RPE 5 or lower
    135x10 @RPE 5 or lower
    155x10 @RPE 7 or a tad lower

    We are now moving OHP to an assistance lift with higher reps. Still gassed a little on the last set, but these felt great on my shoulders and left wrist, which where banged up a bit.

    Cable Flies:
    20x20x3

    Weird Lat Machine that also hit the rear delt a lot (3:1 eccentric):
    70x15
    90x15
    120x15 *this felt about right

    Tricep Extensions (overhead, rope, 3:1 eccentric):
    57.5x20x2
    57.5x15

    All super set with:

    DB Hammer Curls (4:1 eccentric)
    35'sx8x9

    I'm not used to commercial gyms with lots of lifters anymore. I saw so much gym fuckery in one day! I just tried to keep my head down and lift, but damn I couldn't help but look at all the "squatting" going on.

  5. #105
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    Quote Originally Posted by Callador View Post
    I'm not used to commercial gyms with lots of lifters anymore. I saw so much gym fuckery in one day! I just tried to keep my head down and lift, but damn I couldn't help but look at all the "squatting" going on.
    Heh! You know, I've only lifted in a commercial gym three or four times in the past 30 years. I'll never forget once. About four guys were surrounding and pounding another lifter on the back, he was going to squat 405. He got under the bar, backed out and screamed a couple time.

    Then, and I kid you not, the guy literally unlocked his knees before reracking it! He didn't go down a 1/2", let alone 2". Handshakes, more back slapping, hooting, and hollering. I was blown away.

    I was lifting alone and worked up to a heavy single, then backed off to 405 and did a set of twelve nice deep squats. It wasn't quite as noisy at the adjoining rack after that.

  6. #106
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    :-) There was definitely more of that at the YMCA this past weekend. I also saw front squats with 4" ROMS and tons of smith machine short ROM squats... good times! Then one of the 1/8th squatters started talking to me about all sorts of stuff. First he told me how he does pilates and then asked if I have sufficient core strength. I told him if someone can squat 600 or 700# and not fold over like a taco, they probably have good core strength. Then he asked me about my flexibility. I told him I squat with a full ROM, which most people don't do, so my hip flexibility is good enough.

    8/26

    High Bar Close Stance Squats (4 min rest between sets, 7' bar in a hammer strength power rack):
    385x8 @ RPE 8 *The rack really fucked me up, since I take a wide grip. I hit my hand walking out, and the bar was too high in the rack. I never got set right. Changed to the other power rack that didn't have a platform below it. My first set I used a bar with no knurling in the middle either. I found one that had knurling (the only one), but it was pretty bent. I used that in the new rack.

    345x8 @ RPE 7 *new rack, a little winded from the fast weight change.
    345x8 @ RPE 6.5 or a tad lower *I think I could have hit 12

    Leg Press Machine (pretty cool one actually):
    110x12
    120x12
    140x12

    Leg Curls (some hammer strength machine):
    100x10
    120x10
    120x10 *kind of odd resistance curve. The pad was coming off my legs at the top from the momentum.

    Reverse Grip EZ Bar Curls (3:1 eccentric):
    50x8x6

  7. #107
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    8/28 *Back at the Body Shoppe!!!

    Floor Press (4 mins between sets):
    320x8 @ RPE 8 or a tad lower
    295x8 @ RPE 7
    295x8 @ RPE 7
    295x8 @ RPE 7.5

    Floor press is feeling better. My shoulder is improving again.

    Dumbbell Floor Press (2 mins between super sets):
    80's x 10
    80's x 10
    80's x 10

    Rear Delt Machine (2 mins between super sets, 3:1 eccentric):
    130x15
    130x15
    130x12

    All super set with:

    DB Hammer Curls (3:1 eccentric):
    40's x8x6

    Tricep Extensions (with big bar):
    125x8x3

  8. #108
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    8/30

    SGDL (4 mins between sets):
    445x8 @ RPE 8
    395x8 @ RPE 7.5
    395x8 @ RPE 8
    395x8 @ RPE 8.5 *starting to get a little gassed. Weight felt light.

    BB Rows:
    285x8
    295x8
    295x8

    Chin Grip Pulldowns:
    237.5x8
    237.5x8
    237.5x8

  9. #109
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    8/31
    *I did this workout a day early so I can take Saturday off. I will be doing the same thing for squat tomorrow. I don't know if I was dragging because of the shorter break, or if doubling my bench volume in one week did it. I was just flat today.

    Floor Press (4 mins between sets):
    290x12 @ RPE 8
    270x12 @ RPE 8
    270x12 @ RPE 8.5
    270x12 @ RPE 9.25 *I could of maybe hit one more.

    Worse than last week performance wise. But I could be adapting to the higher volume.

    OHP (4 mins between sets): This was way off today.
    160x8 @ RPE 9 *was supposed to be 10 reps
    145x10 @ RPE 9
    145x8 @ RPE 8.5
    145x8 @ RPE 9

    Just super flat and gassed. This was pretty bad.

    Cable Flies:
    40's x20x3

    Rear Delt Machine (3:1 eccentric):
    140x12x5

  10. #110
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    starting strength coach development program
    9/1

    I still felt a little sore today, but the workout went really well.

    High Bar Close Stance Squat (4 mins between sets):
    395x8 @ RPE 8 or a little less *bar was rolling down my back a bit
    355x8 @ RPE 7 or a little less
    355x8 @ RPE 7
    355x8 @ RPE 7 or a little less *bar was rolling down my back a bit

    I need to secure the high bar position a little better. It rolls down where it is higher than my low bar position, but not by much. I still had the close stance though.

    Leg Press:
    340x8
    340x8
    340x6

    Leg Curls:
    180x8
    180x8
    180x8

    Abs:
    145x12x3

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