JAM's Log JAM's Log - Page 199

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  1. #1981
    Join Date
    Nov 2009
    Location
    Spartanburg, SC
    Posts
    2,543

    Default

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Also realized MyFitnessPal has the wrong macros for oatmeal. Basically half. So my macros I've been eating for the past two weeks are wrong.

  2. #1982
    Join Date
    Nov 2009
    Location
    Spartanburg, SC
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    2,543

    Default 1-8-15

    Beltless Squats: 45x5x2,135x5,225x5,275x3,305x3,315x3
    325x3@7
    335x3@8
    345x3@9 PR by default

    Press: 45x5x2,95x5,135x5
    175x4@7.5
    180x4@8.5
    185x4@9 yucky

    Chins: 10,5,8
    Last edited by JAM; 01-09-2015 at 08:57 AM. Reason: 4s instead of 5s on press

  3. #1983
    Join Date
    Nov 2009
    Location
    Spartanburg, SC
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    2,543

    Default 1-10-15

    Workout at CCSC with Mac Ward

    Comp Squat: 45x5x2,135x5,225x5,315x2,375x1,415x1
    435x1
    450x1 PR!!!
    460x0 Lost tightness at bottom and sunk too deep. Never recovered the rep.

    Comp Bench: 45x5x2,135x5,225x3,275x1
    295x1
    320x1 PR!
    325x1 PR!!!

    Comp Deadlift: 135x5,225x5,315x2,405x1,485x1
    500x1
    520x0 Mac told me I pussed out and quit on the rep. He was correct; I quit. I got pretty pissed off at myself.
    520x0 I ground on this one for 5 seconds at the knee, but couldn't finish it.

    If this was a meet, the total would have been 1275 at BW of 218. I don't powerlift, and have no plans to anytime soon, so this is just for reference.

    Trip report and summary of the cycle below......
    Last edited by JAM; 01-11-2015 at 07:55 AM.

  4. #1984
    Join Date
    Nov 2009
    Location
    Spartanburg, SC
    Posts
    2,543

    Default CCSC Trip Report

    Heather and I traveled to Crystal Coast Strength and Conditioning, this weekend, to train with (rather get coached by) Mac Ward. The drive itself was fairly long, but completely worth it.

    I got a few form tweaks on my squat, bench, deadlift, and could tell a difference almost immediately. I was a little worried that my form was so far from the SS model that I would have to reset a touch, but that was not the case. I hit PRs on my tests (except DL).

    Most of the coaching effort went into Heather, although the tweaks to her form were not as drastic as I had anticipated. Getting extremely tight, and learning to work very hard, were the focus of her coaching. I watched Mac and tried to absorb as much as I could, both to help Heather in the future, and so I could see the results of cues for my own lifting.

    Mac and Gillian were extremely hospitable and generous. We ate a few meals with them, and got to shoot the shit about training and non-training subjects. I enjoyed hanging out with them.

    My most sincere thanks to Mac Ward and the folks at CCSC. I highly recommend them for coaching and programming.

    Also got to meet Josh and Shelly Wells, two trainers at CCSC who have a long history with SS and Rip. Both were extremely kind and professional, and were a pleasure to meet.

  5. #1985
    Join Date
    Nov 2009
    Location
    Spartanburg, SC
    Posts
    2,543

    Default 3 month Cycle Report

    Report on the results of the last 3 month cycle with Mac. The "pre" numbers were all the best performance from random training days prior to Oct, and were not performed on the same day. This "post" numbers are from the dedicated test at CCSC. I believe this adds to the significance of the comparison.

    Squat: 430 ----> 450
    Bench: 305 (T&G) ----> 325 paused
    Deadlift: 495 ----> 500

    I technically hit a 515 deadlift in training a few weeks back, but was unable to replicate during the test. I pussed out on the 1st 520 attempt, and ran out of steam on a 2nd 520 attempt.

    I'm pretty happy with the result. I hope all of this report generates additional business for Mac and CCSC. Seriously, call them up if you need some programming and coaching help. You will not be disappointed.

    My next cycle will have more emphasis on press and chins, since I don't have an interest in Powerlifiting.
    Last edited by JAM; 01-11-2015 at 08:21 AM.

  6. #1986
    Join Date
    Jun 2011
    Location
    Cedar Point, NC
    Posts
    4,769

    Default

    Josh - if every client were as knowledgable and dedicated as you, I would quit my day job.

    You and your bride were a pleasure to spend time with.

    A sincere thank you for the kind words.

  7. #1987
    Join Date
    Jul 2008
    Location
    Scranton, PA
    Posts
    4,152

    Default

    Nice numbers. Mac and Gillian are great people.

  8. #1988
    Join Date
    Nov 2009
    Location
    Spartanburg, SC
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    2,543

    Default 1-13-15

    Recovery Week

    Comp Squat: 345x4@7,365x4@8,375x4@9
    Comp Bench: 245x4@7,255x4@8,265x4@9
    Chins: BWx5, +10lbs x 8,8

    Legs felt like jello today. Used the new stance/feet position (obviously). Also tried working on getting my knees further out and locked into position early. I can do this, but it slows down the rep....when I try to speed up the rep, I get sloppy. I'll probably start using TUBOW in my warmups for the next few weeks while I try to lock in these adjustments.

    Heather squatted 115x5 x 3 tonight for a sets-across PR. And pressed, and deadlifted.

  9. #1989
    Join Date
    Nov 2009
    Location
    Spartanburg, SC
    Posts
    2,543

    Default 1-15-15

    Recovery week continued....

    Beltless Squats:
    315x4
    325x4
    335x4
    345x4@9

    Press:
    170x4
    180x4
    190x4@8.5

    Chins: BWx11,5,10

    Used TUBOW on squats up tp 325x4. Press had more in the tank, but I was distracted.....my 19 year old niece was beat up by her boyfriend yesterday and I have been on the phone a lot with my brother (neice's father) and my younger sister, trying to hash out some plans. Anybody know a hit man in Chicago?

  10. #1990
    Join Date
    Nov 2009
    Location
    Spartanburg, SC
    Posts
    2,543

    Default 1-17-15

    starting strength coach development program
    Recovery week.....

    Deadlift: (no belt)
    405x4
    420x4
    435x4@8.5

    CGBP:
    230x4
    240x4
    250x4@8.5

    Press: (no belt)
    150x8
    160x8
    170x7@10 whoops

    Fighting for space today, so I called it when I got to RPE @ 8.5. Deadlift felt kind of sluggish.

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