Alex's Log

[Alex Ptacek]

Sandbagged bench today. Hoping taking the foot off the gas will dissipate some fatigue and lead to a bigger single tomorrow. That tends to be the case when benching with such high frequency and volume.

Bench
1x6 | 275 @ 6
3x6 | 245
Larsen Press
2x5 | 205 @ sub6

[Alex Ptacek]

Squat is back on track. Deadlift is gone now. Gotta fix that next week.

Squat
1x1 | 405 @ sub6
3x7 | 335
Bench
1x1 | 315
4x5 | 255
Deadlift
1x1 | 455 (poop)
3x7 | 365

[Alex Ptacek]

Excellent training day. Switched to flats for squats because of some mild knee pain and always being on my toes. Added weight again to bench and progress on that doesn't seem to be slowing. I'll be good for 160-165 by the time a meet comes around. Maybe more. And then the goal is 185.

Squat
1x10 | 315
2x10 | 285
Bench
3x8 | 270
Zercher Squat
5x8 | 105
Meadows Row
5x8 | idk

[Alex Ptacek]

Pretty meh day. Definitely noticed some interference from yesterday. Stopped to take too many breaths on the top set and couldn't get all 10. Next week. Gonna sandbag bench this week. Pecs are feeling it.

Deadlift
1x7, 1x3 | 420
2x10 | 355
Bench
1x1 | 305
Spoto Bench
4x5 | 255

[Alex Ptacek]

Tempo squats +20 from last week and looked much cleaner. Sandbagged bench.

4-0-X Tempo Squat
1x5 | 335
2x5 | 300
Bench Press
1x5 | 275
3x5 | 245
CG Larsen Press
3x8 | 185

[Alex Ptacek]

Took the 4th bench day early so I could be free tomorrow. Went ultra light and easy.

Bench Press
4x6 | 225
Larsen Press
2x5 | 185
Meadows Rows
4x10 | idk
DB Lateral Raise
4x20 | 10

[Alex Ptacek]

Very good first day on kilos in a gym. Them shits felt heavy. Kept everything super sub-maximal.

Squat
1x1 @ 185
3x7 @ 145
Bench
1x1 @ 145
4x5 @ 120
Deadlift
1x1 @ 200
3x7 @ 160

That said, if you're in the Chicago area, I'm now coaching at the only Starting Strength affiliate in the city, Chicago Strength & Conditioning. Come check us out.

[Alex Ptacek]

Squat
1x10 @ 150
2x10 @ 138
Bench
3x8 @ 115
Zercher Squat
5x8 @ 50
DB Rows
5x10 @ 75

[Alex Ptacek]

Kilos r heffy.

Deadlift
1x10 @ 185
2x10 @ 160
Bench Press
1x1 @ 140
Spoto Press
4x5 @ 120

[John Helton]

I don't think your coach likes you very much given those deadlift sets of 10. ��