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  1. #21
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    • wichita falls texas december seminar 2020
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    12/1/2018

    Squat: 44/5, 165/5, 231/4, 297/3, 363/2, 418/1, 451/5x3
    Bench Press: 44/10, 99/5, 154/4, 198/3, 231/2, 264/1, 286/5x3
    Barbell Row: 154/5, 187/5, 209/6x3
    Barbell Curl: 44/6x3

    The LP continues! Very difficult but all reps were completed. With the row Iím going to treat it more as an ancillary exercise and push the reps up to 10 over next few sessions. Iím adding in some barbell curls to help rehab a little bicep tweak from this summer. Iím starting very light and will increase the reps each session up to 10 and then increase the weight.

  2. #22
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    Quote Originally Posted by skid View Post
    Yeah that looks like a tough slug at those weights! Good on you for pushing through it all. Time for a nice hot tub!
    I could certainly use that!

  3. #23
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    12/4/2018

    Squat: 45/5, 165/5, 225/4, 295/3, 365/2, 420/1, 455/5x3
    Press: 45/5, 95/4, 135/3, 160/2, 180/1, 200/5x3
    Power Clean: 135/1, 185/1, 225/1, 245/3x5

    12/6/2018

    Squat: 45/5, 165/5, 225/4, 295/3, 365/2, 420/1, 460/5x3
    Bench Press: 45/10, 95/5, 135/4, 185/3, 225/2, 265/1, 290/5x3
    Barbell Row: 165/5, 210/8x3

    12/8/2018

    Squat: 44/5, 165/5, 231/4, 297/3, 363/2, 418/1, 462/5x3
    Press: 44/5, 99/4, 138/3, 160/2, 181/1, 204/4x2, 204/3x2, 220/1
    Deadlift: 286/5, 386/5, 479/5

    This was a very difficult week and it looks like the basic LP is coming to a close. Recovery is becoming very difficult at this point. The Press on Tuesday was an absolute grind and I was able to make every set because of long rest periods. On Saturday the Press finally stalled. I did an extra set, a single at 220, and that was relatively easy so that was encouraging. The Squats on Thursday were extremely difficult but the small two-pound jump on the Saturday session allowed for me to make all of my sets. The light sets of curls I did last week managed to irritate my shoulder enough to bug me on the bench press so those are on the chopping block.

    Future Programming:
    I will make the move into the “Advanced Novice” programming plus a couple of other tricks to squeeze out as much progress as possible. Next week I will incorporate the light squat day while still trying to hit 5x3 on the first and third sessions. As for the press I will use a modified Hepburn Method where I perform 3x5, 4x4, and 5x3 on successive sessions. This should still allow for a ten pound gain per month on a hard to move exercise.

  4. #24
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    12/11/2018

    Squat: 44/5, 165/5, 231/4, 297/3, 363/2, 418/1, 468/5x3
    Bench Press: 44/10, 99/5, 154/4, 198/3, 231/2, 264/1, 292/5x3
    Barbell Row: 154/5, 209/10x3

    12/13/2018

    Front Squat: 45/5, 135/5, 185/4, 225/3, 275/5x3
    Press: 45/5, 100/4, 140/3, 160/2, 185/1, 205/3x5
    Power Clean: 135/2, 185/1, 225/1, 250/3x5

    12/15/2018

    Squat: 44/5, 165/5, 231/4, 297/3, 363/2, 429/1, 474/5x3
    Bench Press: 44/10, 99/5, 154/4, 198/3, 242/2, 275/1, 294/5x3
    Barbell Row: 165/5, 215/5x3

    This week's training started with difficult and draining session on Tuesday but every rep was made and progress continues. The "light" day was difficult despite the reduced loading, I was simply wiped out from the previous session. I'm using the front squat for my "light" squats. It may not be by the book but I will probably compete at Weightlifting again in the future and maintaining flexibility in that position is important to me. On the press I used my modified Hepburn Method and started with five sets of three and the last three sets were quite difficult. The power clean went up as expected and wasn't necessarily heavy, I was just exhausted at that point. I could see going to four sets of two reps in a week or so. Even though the light day felt like a grind it was still an offload that allowed for recovery and an improved session on Saturday. The 474 squat is definitely a personal record for sets of five across. Next week, to improve recovery, I'll hit one heavy set of five followed by two back off sets. The second and third sets with 474 were really pushing the boundaries of safe technique. I've checked my last training logbook, and while not always complete, it looks like I will soon exceed my best for a set of five in the bench press (at least since 2014). I did 295/5 as my heaviest set of five a few years ago and today I did 294/5x3. Looking for a PR soon.
    Last edited by AdamBlalock; 12-15-2018 at 03:23 PM.

  5. #25
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    Nice work.

  6. #26
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    Thanks man. Enjoying the process and the progress.

  7. #27
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    12/18/2018

    Start Time: 8:50
    Squat: 44/5, 165/5, 231/4, 297/3, 363/2, 429/1, 479/5, 424/5x2
    Press: 44/5, 99/4, 138/3, 165/2, 187/1, 204/3x5 End Time: 10:21

    Start Time: 11:40
    Deadlift: 154/5, 264/4, 352/3, 418/2, 485/5 End Time: 12:05

    Today's Session was rough. The back off sets with 424 somehow felt heavy even after a max effort with 479. This fatigue carried over into the press and I repeated the five sets of three from last week. I thought I would be able to do 4x4 but it was quickly evident that this was not going to happen. I had to bail out on the session to pick up my youngest daughter from school (Damn half days!) but came back and completed the deadlift portion of the session. The issue with doing it this way is that fatigue and soreness were already starting to set in. The deadlifts moved up without any issue though. Now my body feels trashed.

    I travel tomorrow but I will definitely get at least one session in while visiting relatives. I'll be at a Globo so the weights will be in pounds and this will work out great on the Bench Press as it will just be a one pound jump. The squats will be light and the back will just have some barbell rows. I'm looking forward to the rest.

  8. #28
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    12/20/2018

    Front Squat: 45/5x2, 135/5, 185/4, 225/3, 255/2, 285/5x3
    Bench Press: 45/10, 95/5, 135/4, 185/3, 225/2, 250/1, 275/1, 295/5x2, 295/4
    Barbell Row: 165/5, 215/6x3

    Driving for seven hours the day before never has a positive effect on a workout but at least the Globo Gym was very well equipped. Front Squats moved very easily. The bench press station had to sets of uprights with the bottom ones being more of a set of safety catches. The top ones were at least three inches too short, basically doing a half rep to get the bar off the uprights. I did my first two sets without issue and this equals my best set of five from several years ago. On the third set I only made four reps and had to set on the bottom catches. All things considered (travel, sleeping on a bed that's not your own, weird bench, etc.) I was ok with the performance. Who knows, maybe a minute of extra rest could have made the difference or not having to perform the extra half rep on each set would have produced the three sets of five across.

  9. #29
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    12/24/2018

    Squat: 44/5, 165/5, 231/4, 297/3, 363/2, 429/1x2, 462/1, 485/5
    Press: 44/10, 88/5, 121/4, 154/3x5
    Power Clean: 154/2, 198/1, 231/1, 253/2x4

    Last week I only got two sessions in due to traveling to visit relatives. This really left me pretty stiff from a foreign bed and all the driving. I warmed-up carefully and felt every rep in my back. Despite this I hit 220 kg-485 lbs/5 which is an all-time best. I felt a small twinge in my back during the set and I'm sore but definitely not hurt. I forewent the back-off sets and moved onto the press. My left shoulder was really bugging me and I honestly don't like the 2.0 version of the press and decided to go with my military style and fully reset the lift. The more controlled and strict style felt much better. On power cleans I dropped the volume from five sets of three to four sets of two. I was really fatigued by the time I got to the power clean so this was a good move. Looking forward to the 26th when I can go after the bench again on a familiar set-up.

  10. #30
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    starting strength coach development program
    12/26/2018

    Front Squat: 44/5, 154/5, 198/4, 242/3, 275/2, 297/3x3
    Bench Press: 44/10, 99/5, 154/4, 198/3, 242/2, 286/1, 297/5, 297/4x2
    Barbell Row: 165/5, 215/7x3

    12/28/2018

    Squat: 44/5, 165/5, 231/4, 297/3, 363/2, 429/1, 462/1, 490/1x2 *
    Press: 44/5x2, 88/4, 110/3, 126/2, 154/4x4
    Deadlift: 154/5, 264/4, 352/3, 418/2, 462/1, 501/5, 553/1, 586/1

    I believe the LP has come to close. Little aches are starting to appear and recovery is very difficult at this point. This progression has been fruitful though and I have achieved some satisfying results from it. On Wednesday I hit 297 for five reps and then two sets of four reps. This is a PR for five in the bench press for at least the last four or five years.

    I was hoping to reach for 500/5 in the squat but I believe my left thigh has suddenly had enough. The upper Left Vastus Lateralis was feeling some funny business with 490 so I shut it down. Both singles moved well and looked great though. I did not feel any popping or tearing so we'll call it a cramp or a tweak for now. It's not painful either so at this point I'm just trying to be safe. I have signed up for a PL competition on 3/23/19 so it is wise to reset now and build up for the competition. I'll hit 500/5 eventually, just not in the next few workouts.

    I made up for my lack of squat performance in the deadlift. I hit 500/5 all using a hook grip. I decided to use the new 45 lbs plates that my wife got me for Christmas and did a couple of singles. 553 flew up and 586 was not difficult. The 586 is actually a training PR with 634 being my comp PR.

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