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Thread: JAM's Log

  1. #1
    Join Date
    Nov 2009
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    Spartanburg, SC
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    Default JAM's Log

    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Edit 7-1-12: Just lifting when I can. Working full time and going to school at night. Makes for a busy life.
    Last edited by JAM; 07-01-2012 at 05:55 PM.

  2. #2
    Join Date
    Nov 2009
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    Default First and Last

    I didn't mention before, but i actually started this template in October.

    Stats as of that date:
    Sex: barely a male
    Height: 5'8
    Weight: 175lbs
    BF%: single site test shows 20%. probably not accurate as i don't know what i'm doing.

    My September CFT: 680
    Squat: 225 1RM
    Press: 150 1RM
    Deadlift: 305 1RM

    My first workout: on 10/23 (started light)
    SQ: 155x5x3
    BP: 185x5x3
    Chinups: 8,7,6

    10/24
    DL: 265x5
    Metcon: 3 rounds of 30 box jumbs, 20 situps, and 10 push pres @ 95lb. (10:55_
    Last edited by JAM; 12-05-2009 at 04:11 PM.

  3. #3
    Join Date
    Nov 2009
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    Default Then

    10/27
    SQ: 165x5x3
    Press: 125x5x3

    10/28
    PC: 135x3x5
    Metcon: 3 rounds of 10 clapping pushups, 10 dumbell swings, 10 box jumps (4:54)

  4. #4
    Join Date
    Nov 2009
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    Default Lessons learned

    Learned alot about programming metcons in the past few weeks. I can overthink and make these really overcomplicated. And putting too much crap into these things really taxes recovery.

    KEEP IT SIMPLE!!! Running, rowing, jumping are great, pushups and pullups strung together with this make for very good metcons. Adding heavy stuff to these only works about once every two weeks. More than that puts my CNS into shit mode.

  5. #5
    Join Date
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    Default JUMP to LAST WEEK

    Current Stats:
    Sex: still barely a male
    Height: 5'8
    BW: 196

    Workout on 11/28
    SQ: 230x5x3
    BP: 210x5x3
    Chins: 8,7,6

    Workout on 11/29
    DL: 315x5
    Metcon: (3) 230 meter sprints with 4 minutes rest inbetween

    Workout on 12/1
    SQ: 235x4x3 (felt very tired)
    Press: 150x5,5,4 (missed last rep due to form)
    Wide grip pullups with blue band: 12,12,12

    Workout 12/2
    PC: 160x3x5
    Metcon: 3 rounds of 250m row and 25 pushups (didn't time)

  6. #6
    Join Date
    Nov 2009
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    Default 12/5/09

    BW: 196

    SQ: 235x5x3
    BP: 212x5x3
    Chins: 8,8,6

    Did some weighted situps in the warmup, and tried some front lever in the cooldown. Just goofing around on a saturday.

  7. #7
    Join Date
    Aug 2009
    Location
    TX
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    1,416

    Default

    nice bench press!

  8. #8
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    Default

    Thanks misspelledgeoff. Golds Gyms is to thank for my decent bench press (useful) and leg press (useless) numbers.

    Unfortunately, my squat sucks. Too many years of half squats have taken their tole on my motor skills. I have to FIGHT to maintain hip drive in my now correct squat. lol

  9. #9
    Join Date
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    Default Sunday 12/6/09

    Deadlift day, yippie. Lower back was sore afterwards last week, so i decided to film these today.

    DL:
    135x5 http://www.youtube.com/watch?v=yct1g3dnb88
    185x5 http://www.youtube.com/watch?v=tr14rqktgP4
    225x5 http://www.youtube.com/watch?v=CJYPf2ghQpE
    255x2 http://www.youtube.com/watch?v=WIr7lBCQO0Y
    325x5 http://www.youtube.com/watch?v=g47wGkZI6ts

    (realized how good my cameras microphone is, can hear my breathing very well. lol)

    My hips are rising an inch or two before my shoulders. This may be the reason for my sore back. I see it a tiny bit in all sets, but it's much more pronounced in the work set. Opinions/suggestions from others is always welcome. (my rouge shoes are on backorder, that's why i'm in socks)

    Todays metcon:
    3 rounds of (5) hand power clean @ 135, (5) ring dips, and 500m run. (11:15)
    This did not go well. I kept cramping, and had side stitches bad. Ring dips were hard too (even tho i can normally do 8+ in a row). It's 35 degrees outside which could explain it. Ring dips after bench press day is probably not a good idea either. Shitty pick.
    Last edited by JAM; 12-06-2009 at 02:50 PM.

  10. #10
    Join Date
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    Default Back on fire

    starting strength coach development program
    My back is on fucking FIRE! Hurts to stand after sitting for a few minutes. Also, have a slight crook in my posture, and my walking gait is fucked up.

    This is similar to an injury I had a few year ago, after a globo gym trainer had me doing RDLs (or at least that's what he told me i was doing, i know think of them as Straight Leg RDLs to the fucking floor for a bounce). I don't remember the medical diag, but it was basically inflammation of the lower facets.

    Reread deadlift chapter in BB while watching videos. In addition to my hips rising out of the hole before much sholder rise, i'm also breathing at the top. And i'm rounding my back when i set the bar down.

    I will probably deload to 225 or 255 and focus on these things next DL day.

    Icing like crazy, and doing planks, gluteal activation excercises, and prone cobras. Firing the torso support muscles seems to provide some relief.

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