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Thread: Mosin's Log of Inestimably Shitty Progress: Rebuilding the Squat

  1. #21
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    • starting strength seminar april 2024
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    Bench:
    195x1/2/3 @9.5
    195x1/2/2
    195x1/2

    3ct Pause Bench:
    160x3
    160x3
    160x3

    Seated Press:
    75x8
    75x8
    75x8
    75x8
    *switched these up to get more volume for the shoulders instead of trying to go heavy. I think this change will work well

    CSR:
    90x8
    85x8
    85x8
    85x8 (I fucking hate this exercise and don't feel it in my back, back to Kroc rows it is)

    Dynamic Shrugs:
    275x8
    275x8
    275x8

    Notes: No arm work because I was in a hurry to get back and finish up work for orientation. Tried chest supported rows, remembered why I hate them and don't do them. I will either go back to Kroc Rows, cable seated rows, or t-bar rows for my main back movement.

  2. #22
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    Weight: 198.2 (things keep moving the right direction)

    Squat:
    135x5
    165x3
    185x2
    205x2
    225x5 (solid and good form)
    245x2 (very pleased with how these felt)
    265x1 @8 (again, form held together and there was good pop on the rep)
    285x1 @10 (WTF is this. Never got my chest set and as a result, the entire rep was forward. If I had gotten my chest up before unracking, this would have been an 8.5)
    255x1 @8 (very solid)

    Pause Squat:
    170x2
    170x2
    170x2
    170x2 (will add a rep next time, these felt good)

    Deadlift:
    315x3
    365x1 @8
    365x1 @8
    365x1 @8 (bar was sliding out of my hands, could have pulled way more but the grip wasn't there)

    Pause Deadlift:
    275x3
    275x3
    275x3

    45 Degree Extensions:
    10x8
    10x8
    10x8
    10x8

    Notes: Pretty solid day in the gym today. I think I figured something out with my squat. Since I am squatting high bar, breaking with the hips and shoving my knees way out doesn't do me much good. Despite this, I was still doing it. Well today I focused on cueing "knees forward" to start the descent and I would hit the hole in much better position. I will remember this for next time as I think it helps me keep my back anle more upright at the start of the squat which is critical to proper execution.

    After how 265 felt today, I really thought I was going to be able to hit 300, but 285 damn near didn't go. Oh well, onward and upward.

    As for programming, I am again going to change. I think I need to hit a relatively heavy single in order to work form under strain. After hitting a good, solid feeling single I will back off and do 4-5x2-3 pause squats as a supplement to regular squats.

  3. #23
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    Bench:
    195x1/2/3 @9.5
    195x1/2
    195x1/1 (didn't have it today, 195 felt like 405 in my hands)

    Pause Bench:
    145x3
    145x3
    145x3 (these were markedly harder than I thought they would be given the drop in load)

    Seated Press:
    80x8
    80x8
    80x8
    80x8
    80x8

    DB Rows:
    90x15
    90x10
    90x10

    Snatch Grip Dynamic Shrugs:
    225x8
    225x8 (not sure if I'll keep these or not, they were an experiment)

    Dynamic Shrugs:
    275x8
    275x8

    Poundstone Curls:
    Barx30 (harder than I anticipated, will add reps each time)

    JM Press:
    Barx45 (same as Poundstone curls)

    Notes: Rough day in the gym today. I felt lethargic from the moment I started warming up and I knew it was going to be rough.

  4. #24
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    Squat:
    225x3 (this is getting better)
    245x1
    255x1 (got ugly)
    225x1
    225x1
    225x1

    Bench: (light, wide grip)
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5

    Face Pulls:
    45x20
    45x20
    45x20
    45x20
    45x20

    Cardio:
    15' treadmill: incline 10, speed 3.5

    Notes: Just want to get back in the habit of hitting the gym 3x a week so I decided today I would hit a semi-hard squat single, do a bunch of light benching, and lots of face pulls. I will start ramping back up into really pushing the weights in a few weeks, and I think having the third day structured like the above could prove to be very beneficial.

  5. #25
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    I have been thinking about what my programming will look like when I start pushing the weights back up on my squat. My volume for my main lift will be autoregulating using periodization for what my rep scheem will be. I will do 6 weeks of x5 @9; 3 weeks of x3 @9; 2 weeks x2 x9. If I am feeling particularly good one day, I will go to @10 on my top set. I will then drop the weight 5-15% and do sets until I reach @9 again.

    My tenative outline would be as follows:

    A:
    Squat: work up to x5 @9
    Pause Squat: 3x3
    Deadlift: work up to a top triple or single @8.5-9 with multiple backoffs
    3ct Pause Deadlift: 3x3
    45 degree extensions: 4x8

    B:
    Bench: ladders @9-10
    Pause bench: 3x3
    Seated Press: 4x8
    Kroc Rows: 40 reps in a few sets as possible
    Dynamic Shrugs: 4x8
    Poundstone Curls: AMAP
    JM Press: 45xAMAP


    C:
    Squat: x3 or x1 @8.5-9
    Bench: 5x7 (light)
    Face Pulls: 5x20


    The above is what I am tentatively thinking I will be running when I start pushing the squat weight and reps back up in another month. I am curious to see if my programming will work as I think it should if I stick to it. The third day will be to get some extra squatting and benching in, without being so taxing that it messes with the main lift day. Also, the second squat day will be to feel some heavier weights so that I can practice working with the heavier weights to come.

    Curious to hear what others think about this.

  6. #26
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    Why such complex programming? Do you not think a linear progression would better suit you at this point?

  7. #27
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    Quote Originally Posted by njs23 View Post
    Why such complex programming? Do you not think a linear progression would better suit you at this point?
    I like having a way to judge the difficulty of a set which is what the RPE is for. Also, I don't really think its that complex. I am using linear periodization (5>3>2) in conjunction with Rate of Percieved Exertion (RPE) to help me select my working weights. The basis of the cycle is to hit a few good, hard sets of 5 (or 3 or 2) for squats during the "A" workout. This would be like a VD on TTM. The "C" workout will be like a quasi-intensity day for squats where I hit a good, hard single but not an absolute all out grinder of a single or triple with a few back off sets.

    On the "B" day, I will be using linear progression with ladders, adding 5lb when I hit three runs of 1/2/3. When the ladders stop working for my bench, will transfer to something similar to what I would do with my squats. The benching on "C" day is to get more benching volume, aid in recovery, and possibly help add a bit of size to my chest through volume.

    I've been training for 4 years now, and a linear progression would be pointless at this point. Yes, it may work but there are reasons why I don't want to do it. I have hit much greater numbers on my squat and dl but with albeit worse form. Doing a standard LP will make me greedy and I will trade form for weight. This is something I know about myself, and something I need to keep at bay since form issues, particularly in the squat have limited my gains and I want to be able to keep an eye on form while upping the weights.

  8. #28
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    Weight: 196.4 (continuing to move in the right direction, but I still have a ways to go)

    Squat:
    95x5
    135x5
    185x3
    225x2
    245x2
    265x1 @8
    285x1 @9
    295x1 @9.5 (ties my high bar PR in weight, at 22lbs less body weight and a higher RPE)

    245x1
    255x1

    Pause Squats:
    170x2
    170x2 (these were bothering my hips so I stopped here)

    Deadlift:
    315x3
    365x1 @8
    405xF @11 (all grip related, had it above my knees before I had to lower it)

    315x3

    Pause Deadlift:
    275x3
    275x3
    275x3 (the near miss with 405 shows these are doing there job)

    45 Degree Extensions:
    10x8
    10x8
    10x8
    10x8 (add reps next time)

    Notes: Solid session today. On the 405 deadlift, I should have locked the bitch out and then worried about it slipping out of my hands. I know I had it.

  9. #29
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    Bench:
    195x1/2/3 @9
    195x1/2/3 @10
    195x1/2/1

    Pause Bench:
    155x3
    155x3
    145x3

    Seated Press:
    80x8
    80x8
    80x8
    80x8
    80x8 (increase to 85 next session)

    DB Rows:
    90x16
    90x14
    90x10

    Dynamic Shrugs:
    315x8 (too heavy)
    275x8
    275x8
    275x8

    Poundstone Curls:
    45x35

    JM Press:
    45x35 (moved my grip in making these much harder)

    Notes: Bench was rough, and will continue to be as I keep losing weight. As long as I can maintain where I am I will be happy.

  10. #30
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    starting strength coach development program
    Squat:
    225x2
    245x2
    260x1 @8
    260x1 @8
    260x1 @8
    260x1 @8.5
    225x3

    Walkouts:
    365x30 sec
    365x30 sec
    365x30 sec

    Bench: (wide grip)
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5

    Face Pulls:
    45x20
    45x20
    45x20
    45x20
    45x20

    Cardio:
    15' treadmill: 3.6 speed 10 incline

    Notes: Not a bad session today. The squat singles were done with 90 seconds rest between each one. Something felt funny deep, underneath my right shoulder during the walkouts. It was like a numbness/tingling feeling running along my t-spine, but deeper in, from the top of my shoulder blade to the bottom. I wonder if the high bar position may be pinching something in there because I only notice it with heavier weights, and the heavier the weight the greater the sensation.

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