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Thread: Greg C's Log

  1. #1
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    Default Greg C's SS+ Log

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Ok, someone said I should do a log here, and hopefully I can keep it up. I will be starting a modified SS program on Monday (2-3 MetCons per week to maintain my conditioning for military requirements). Goals are as follows for 2010:

    Desired body weight: 225-235#max (Started@193; Currently - 210(7/4))
    SP: 200# (Started 125x5; Currently - 150x1)
    PC: 225-250# (Started 135x5; Currently - 155x3)
    BP: 250-300# (Started@155x5; Currently - 200x1)
    BS: 350-400# (Started@185x5; Currently - 295x1)
    DL: 450-500# (Started@245x5; Currently - 330x1)

    Non-SS goals
    Others:
    Double-unders (hate these damn things)
    Muscle-ups
    Butterfly Kip
    Row 2k <7min (Started@ 7:21.2; Currently - 7:20.0 (1/8))
    Fran - as Rx’d <7min (Currently - 7:13@75#)
    Diane - Rx’d <5min (Currently - 5:48, 185#, barrier prog)
    Murph - Rx’d <35min
    Last edited by Greg C; 07-04-2010 at 09:17 AM. Reason: update weights

  2. #2
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    1/2/10
    “Australia One”
    3 rounds for time of:
    5 Clean and Jerks (135, 95) - scaled to 95#
    10 Ring Dips
    15 Kettlebell Swings (53, 35) - 45# DB
    6:58
    Rest 10 minutes
    “Australia Two” - scaled to 15-12-9, 12:23
    21 Burpees
    21 Pull ups
    Row 400 meters
    15 Burpees
    15 Pull ups
    Row 400 meters
    9 Burpees
    9 Pull ups
    Row 400 meters

  3. #3
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    BS/SP/PC; Tabata Row

    W/U
    SU 3x100
    DROMS
    BS: 2x5x45/5x95/3x135/2x155; work: 3x5x185#
    SP: 2x5x45/5x65/3x95/2x115; work: 3x5x125#
    PC: 2x5x65/5x85/3x95/2x115; work: 3x5x135#
    rest 10 minutes

    WOD:
    Tabata Row: 112/105/100/95/95/94/96/94 - 794m (+8m from 12/3)

  4. #4
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    Default 1-6-10

    W/U:
    Row 500m
    SU/DU practice
    DROMS

    BS: 2x5x45/5x95/3x135/2x155/work: 3x5x195 (PR+5)
    BP: 2x5x45/5x95/3x125/2x135/work: 3x5x155 (benchmark)
    DL: 2x5x135/5x165/3x185/2x205/work: 5x250

    Finisher: 50 Abmat situps

    Little tight today from squatting on Monday. Curious how my recovery ability will go. Probably not eating enough yet. Bench went well.

  5. #5
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    OK, my ass is freakin' way tight this morning right around the sacrum. I hate this sensation. Makes me feel like I'm friggin 70 getting out of bed rather than almost 40. Where the hell is the damn tennis ball anyways... need freaking coffee too...

  6. #6
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    Default 1-8-10

    1. AMRAP 5 SP - 28@95#
    Reps are to be taken from the ground, no racks. (115/80)
    2. Mid West 1- 7:20.0
    2000 meter Row for time, Damper on 3.5 for everyone.

  7. #7
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    Default 1-9-10

    Pussed out big time today.

    BS: 2x5x45/5x95/3x135/2x185/3x5x205(f-depth)
    SP: skipped due to yesterday
    PC: skipped due to lower back pain.

    Argh. Will revisit this grouping on Wednesday. Monday's squats will be at 200 and stay there until I catch the correct depth.

  8. #8
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    Default 1-10-10

    Sunday Morning at CF New England:

    W/U
    3 Rds:
    10 Box jumps
    10 Push ups
    10 BE
    5 Roll-ups
    DU practice

    1. Dirty South 3 - 8:02
    5 rounds for time of (Scaled to 3 Rds)
    10 Wall Balls (20#)
    20 Double unders
    1 Rope climb

    Rest 10 minutes.

    2. Tabata Hill Sprint
    Set the treadmill to 12% incline, sprint for 20 seconds, rest for :10 and repeat 8 times.
    Your score is the slowest speed (in mph) for any of the 8 intervals.7.8

    I had intended to only do the 5RFT part today, but got put into the group doing the sprints first, so I shortened the triplet for recovery purposes since I'm lifting heavy.

  9. #9
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    Default 1-11-10

    2x5; 1x5; 1x3; 1x2; work
    BS: 45/95/135/155/195
    BP: 45/95/115/135/160
    DL: 65/135/185/205/255

    Used 195 on BS instead for simplicity - concentration on knees out made all the difference on depth today. Back to 205 on Weds. Best back I've seen on myself for DL at this weight. Still needs work, but I'm comfortable. Here's some vid if interested. Constructive comments welcome.

    http://www.youtube.com/watch?v=TORve3V9LWY

    Note: I DL in socks b/c my heels in the VS are too high, and I pull better this way
    Last edited by Greg C; 01-12-2010 at 12:37 PM. Reason: just because

  10. #10
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    Jun 2009
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    starting strength coach development program
    Are you going to be able to do the full 3x/week SS program plus intense CF? I think people much more knowledgeable than me would say if not impossible it would be difficult... Best of luck in any case.

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