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  1. #11
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/25/18 (Thursday)

    • phoenix arizona seminar date
    • texas seminar date
    Developmental

    Deadlift (1@8; -17%x5x3-4)
    435x1@7
    455x1@8
    375x5x4
    Notes: Happy with the performance today.

    Press (1@8; -15%x5x4)
    150x1@8
    130x5x4
    Notes: Rough day with my press, everything felt like a grind.

    Chin Eccentrics (2x12-15)
    2x15
    Notes: Working on my elbow tendonitis.

    General
    DL felt great but unfortunately that did not transfer in anyway to my press.

  2. #12
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/27/18 (Saturday)

    Developmental

    Squat (1@8; -17%x5x3-4)
    395x1@8
    325x5x4
    Notes: Finally a decent day, my single was probably under an 8 but given my recent struggles I choose to go from there to gain some positive momentum.

    Bench Press-Close Grip (4@7; 4@8; 4@9x2-3)
    195x4@7
    200x4@8
    205x4x2@9/10
    Notes: NOS

    Deadlift-2s pause at mid-shin (4@7; 4@8; 4@9x2-3)
    295x4@7
    305x4@8
    310x4x3@9
    Notes: Beltless

    General
    All in all a good day, keeping things in check with my squat both times this week leaves me hopeful that I can start making some progress again. I found out about the US Strengthlifting meet in Chicago (late April) and have decided that will be my first meet. I am very excited about this.

  3. #13
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/28/18 (Sunday)

    GPP & Diet Check-In

    GPP
    Upper Back Exercise: Chins Eccentrics (2x15; Left elbow flared up this week)
    Ab Exercise: KTEs (6x8 EMOTM)
    Steady State Cardio: Airdyne (25 minutes @ 6)

    Diet Check-In
    BW: 238
    Waist: 41.5
    Target Macros: 250/375/90
    Actual Macros: 250/349/90
    Note: 7 day averages; another busy week with work functions making accurate calculations a bit challenging but I think I got it fairly accurate. The carb "miss" was due to one day on the road otherwise the other days hit targets. Given the lack of weight loss I am going to drop my carbs 25g. I did decide to compete in late April and I am going to monitor my energy/performance with the carb reduction and adjust if needed.

  4. #14
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/30/18 (Tuesday)

    Low Stress/Pivot

    Competition Squat (1@8; 5@8x2)
    395x1@8
    345x5x2@8
    Notes: Decent given short turn with last comp squat day on Saturday. Tried moving grip in 1-2 fingers to help with tightness; felt off and flared up elbow a bit, probably user error.

    Competition Press (1@8; 5@8x3)
    145x1@6.5
    155x1@8
    135x5x3@8
    Notes: Felt tight and controlled today

    Deficit Deadlift-1.75" (4@7; 4@8; 4@9)
    325x4@6.5
    345x4@8
    360x4@9
    Notes: NOS

    General
    Pivot week and resetting slots to set up for April meet. Back to back competition squat days was noticed but limited volume muted any negative impact. Really great day today; left work early to train, added focus due to competition and limited volume was really needed and appreciated.

  5. #15
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 02/01/18 (Thursday)

    starting strength nutrition camp
    Low Stress/Pivot

    Competition Bench Press (1@8; 5@8x3)
    215x1@6.5
    225x1@8 (PR)
    195x5x3@8
    Notes: PR & finally 2 plates which is great. I've always struggled with my shoulders (2+ decades of volleyball will do that). Felt tight and controlled today, hopefully I'm getting the hang of it.

    Incline Press-Steep/Moderate Grip (10@7; 10@8; 10@9)
    115x10@8
    120x10@9
    95x10@7
    Notes: Using this to work on keeping my elbows in the right place when pressing.

    Pendlay Rows (8@7; 8@8; 8@9)
    205x8@7
    215x8@8
    225x8@9
    Notes: NOS

    General
    Definitely strange having an all upper body day, but it was certainly helpful coming in focused only on my competition BP, leading to a PR.

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