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Thread: Geezer's Long March Toward the Elite Sneaking Up On the Finish Line

  1. #6381
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    May 2010
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    Murphysboro, IL
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    • starting strength seminar april 2024
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    The clock is ticking for Special Olympics Summer Games and the lifters' performance tonight shows they are rising to the occasion. After some discussion about squat depth, I had Jereth spot Sheridan so I could get a good check on her from the side. Just right, like I thought. But the real news was that Sheridan's continued improvement in setting up gave me the confidence to have her get in position on her own and she trusted Jereth enough to spot her. I confess to doing a lot of hovering over the squat bar with Sheridan and tonight her improvement gave me the confidence to let someone else do the job.

    Everyone lifted well tonight with more extra reps on the last set once again. Indicating growing strength for the upcoming main event. They are eager for it.

    One the hardest things to do as a coach is to know when to rein in a lifter when they may be on the verge of injury. Jereth got a tweak in his back doing deadlifts during his second set. I did some on the spot massage and accupressure on the affected area and could feel spasms. So I had him pass on the intense 3rd set. Both of us wanted him to go for the 3rd set, but risking an injury this close to the Games would be irresponsible of me and I would be foolhardy to sanction it.

    Just prepping to go for it.

  2. #6382
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    Cycle 3, Week 1, Sets of 5-5-5.

    Bench Press: 145@60%-5, 170@70%-5, 191@80%-5.

    Hammer High Row: 195@60%-5, 230@70%-5, 260@80%-5.

    Push Press: 80@60%-5, 100@70%-5, 110@80%-5.

    Cable Curl: 130 for 3 sets of 12.

    Music: Her Strut, 18 Hammers, Fire Your Guns, Whip It, Hazy Shade of Winter, Livin La Voda Loca, Shotgun, Ballroom Blitz, Better Be Good to Me, She's Got Legs, Ignition, George of the Jungle, Tuff Enuff.

    49 minutes average HR 136 BPM @ 91% of MHR. Average resting HR of 60 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

  3. #6383
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    Rounds of speed bag, SciFit, crunches, handball, plate haloes, heavy bag, rower and hip flexor and knee stretches.

    34 minutes average HR 138 BPM @ 93% of MHR. Average resting HR of 60 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

  4. #6384
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    Cycle 3, Week 1, Sets of 5-5-5.

    Deadlift: 235@60%-5, 270@70%-5, 205@80%-5. That last rep involved a lot of shaky legs going for the lockout, but I got it.

    Hammer Leg Press: 420@60%-5, 485@70%-5, 548@80%-5.

    Push Press: 80@60%-5, 100@70%-5, 110@80%-5.

    Cable Curl: 130 for 3 sets of 12.

    Music: O Fortuna, Purple Haze, Patton, Gloria, Life in the Fast Lane, Dueling Banjos, Lunatic Fringe, My Granddaddy Was a Horese Marine, Heat Wave, Great Balls of Fire, Who Let the Dogs Out, Heat of the Moment, Who DO You Love, Conga, Wild Boys.

    61 minutes average HR 133 BPM @ 89% of MHR. Average resting HR of 61 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

  5. #6385
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    Impressive cardio/strength output. Now I got something to aim for🤓

  6. #6386
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    Quote Originally Posted by 57bergstrm View Post
    Impressive cardio/strength output. Now I got something to aim for��
    Thanks Bergs.

  7. #6387
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    Cycle 3, Week 1, Sets of 5-5-5.

    Seated Press: 110@60%-5, 125@70%-5, 145@80%-5.

    Swiss Bar Pin Press: Sets of 5. 155-160-165.

    Hammer Row: 230@60%-5, 255@70%-5, 285@80%-7.

    Music: She's Got Legs, Hell's Bells, Heart of Rock and Roll, No Pain No Gain, Chain Gang, Phantom of the Opera, Hit Me With Your Best Shot, Slow Ride, Another One Bites the Dust, My Sharona, Pomp and Circumstance, Keep Your Hands to Yourself, Ghost Riders,

    51 minutes average HR 133 BPM @ 89% of MHR. Average resting HR of 61 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

  8. #6388
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    May 2010
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    Ball Cap.jpg

    Jujitsu tonight was grueling. It took some adjustments but Ken got recalibrated on the rear naked strangle. I interspersed some close order striking and blocking techniques as a relief from the chokes because the rest of the ones we worked on were very much right on. The cross hand strangle, dragon strangle, bear claw, all had me seeing tweety birds circling my head. I had been working on some club techniques into a hammer lock or figure four lock, but they needed some more refinement. Back to the drawing board.

  9. #6389
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    Monday night the Special Olympians finished their last training session before the Summer Games. It was a 5-3-1 session and they all managed 2-4 reps on the last overload set of at least intended to be 1. They are well set up to crush it in Bloomington. I was approached by a guy who organizes the Southern Illinois Strength Expo who was interested in having the lifters participate in an exhibition later. So I'm working on that now too.
    Last edited by Mark E. Hurling; 05-24-2023 at 11:52 AM.

  10. #6390
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    starting strength coach development program
    Cycle 3, Week 1, Sets of 5-5-5.

    Squat: 155@60%-5, 180@70%-5, 205@80%-5.

    High Pulls: 120@60%-5, 140@70%-5, 155@80%-5.

    Music: William Tell Overture, Fire Down Below, Takin' a Ride, Flashdance, I'm So Excited, Amazing Grace, Welcome to the Jungle, Volga Boatmen, Foggy Mountain Breakdown, Discombobulate, I Heard It Through the Grapevine, Relax, Weird Science.

    57 minutes average HR 173 BPM @ 83% of MHR. Average resting HR of 62 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

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