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  1. #111
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Time: 85-mins

    Feelz: Felt like meh before working out. Not feeling fully recovered, but not terrible.

    Squat: 45x8, 135x5, 225x5, 315x2, 365x1, 405x1, 455x1, 490x1 [PR] @ 8.75, 405x5 (4-sets)
    - Very unhappy with single form. Had some knee slide. Probably wouldn't be as hard if I wasn't a bit mis-grooved with bad form.
    - Something in my ass got pulled on the 4th set. Stopped immediately after the 4th rep and decided not to do any more. Historically working through pain has turned out bad in the long-run.

    P. Bench: 45x10, 135x6, 185x4, 225x4, 230x4 (6-sets)
    - 225 warmup is basically like an extra set. Just wanted to get a little more volume in.
    - Initially programmed to do 235, but since I'm not feeling it today dropped to 230.

    Barbell Rows: 135x8, 175x8 (4-sets)
    - RDL's hurt, so did some rows instead

    C2 Rower: 5-minutes at 31 s/min (1124 meters)

  2. #112
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    Time: 60-mins

    Feelz: Mentally fine today. Even though it hurt to even sit down yesterday, the pain is mostly gone today. Just a dull pain remains.

    C. Bench: 45x10, 135x5, 185x5, 225x2, 255x1, 275x1 @ 8.25, 230x5 (5-sets)

    P. Squat: 45x10, 135x5, 225x4, 315x4, 355x4 (6-sets)
    - Was going based on feel. Felt activation in the glutes/hamstrings, but no real pain, just minor discomfort.
    - Did 355 to be safe, which is way more than I thought I'd be doing by today, so very happy.

    Pull-ups: BWx10 (3-sets)

  3. #113
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    Time: ~45-mins

    Feelz: Tired after a weekend at the track, didn't know what to expect... went to the gym today.

    Squat: 45x10, 135x5, 225x5, 315x2, 365x1, 405x1, 455x1, 485x1 @ 9.5
    - Ughhhhh... hurt the ass/hammy area... doesn't hurt as badly as last week, but hurts

    P. Bench: 45x10, 135x6, 185x4, 225x4, 235x4 (6-sets)
    - Not sure if it's the crap commercial gym bench, but super uncomfortable to unrack, felt heavy. Repeat next week at home.

  4. #114
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    Time: 35-mins

    Feelz: Wasn't feeling like working out today... left hamstring still in pain.

    C. Bench: 45x10, 135x5, 185x4, 225x2, 245x1, 265x1, 275x1 @ 8.5, 230x5 (5-sets)

    Pull-ups: BWx10 (3-sets)

  5. #115
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    Time: 35-minutes

    Feelz: Blech, wasn't going to work out today. Hamstring still sore, but pain is mostly gone.

    Conv. DL: 135x5, 235x5, 315x2, 365x1, 405x1, 445x1
    - Was curious how hamstring would feel. Felt it, but it wasn't screaming. Decided not to go higher or do any volume.

    TnG Bench: 45x10, 135x5, 185x5, 225x5, 245x4 (6-sets)
    - Shoulder has been feeling much better!

    Skipped Front Squat... even getting into the squat position pulled the hamstring a bit much.

  6. #116
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    Time: <20-mins

    Feelz: Very late workout...

    P. Bench: 45x10, 135x5, 185x4, 225x4, 235x4 (6-sets)
    - Felt easy and comfy at home... so last weeks problems = commercial bench. Hate those things.

  7. #117
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    Time: 65-mins

    Feelz: Feeling ok.

    C. Bench: 45x10, 135x6, 185x4, 225x2, 245x1, 265x1, 277.5x1 @ 8, 232.5x5 (5-sets)

    P. Squat: 45x10, 135x5, 225x4, 315x4, 355x4 (6-sets)
    - No pain, but felt the hamstring activate... was pretty careful/scared
    - Maintain the lower weight...

    Pull-ups: BWx10 (3-sets)

  8. #118
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    Time: ~90-minutes

    Feelz: Very sore (DOMS) from Thurs squats, otherwise Ok going in.

    Conv. DL: 135x6, 235x5, 315x2, 365x1, 405x1, 445x1, 365x5 (5-sets)

    TnG Bench: 45x12, 135x6, 185x4, 225x4, 245x4 (6-sets)

    Fr. Squat: 45x7, 135x7, 185x7, 225x7 (6-sets)

  9. #119
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    Time: 75-mins

    Feelz: Felt ok prior to lifting...

    Squat: 45x10, 135x5, 225x5, 315x2, 365x1, 405x1, 435x1, 365x5 (5-sets)
    - 10% down across the board; felt the hamstring, but don't think I aggravated anything... however, left quad hurts for some strange reason

    P. Bench: 45x10, 135x5, 185x4, 225x4, 235x4 (6-sets)
    - Increase next time

    RDLs: 45x7, 135x7, 225x7 (6-sets)
    - Ironically, zero hammy pain, but weight is light
    - No straps, just double overhand for a change

  10. #120
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    starting strength coach development program
    Time: 70-mins

    Feelz: Tired, lacking sleep, wasn't feeling it. DOMS in hamstrings. Worked out late.

    C. Bench: 45x10, 135x5, 185x4, 225x2, 245x1, 265x1, 280x1 @ 8.5, 232.5x5 (5-sets)

    P. Squat: 45x10, 135x4, 225x4, 315x4, 365x4 (6-sets)
    - No pain...

    Pull-ups: BWx10 (3-sets)

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