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  1. #111
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    Feb 2013
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    763

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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Still trying to figure out what the wrist will tolerate. Just doing sets as I pass through the garage.

    Throughout the day
    Pullover to floor press
    45 x 10
    55 x 10
    --no wrist pain

    IR x 10

    FS paused
    55 x 5
    --pause hurts wrist

    FS no pause
    55 x 5 x 3
    Last edited by bluebutton; 04-16-2014 at 06:05 PM. Reason: was able to add in another set

  2. #112
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    Oct 2012
    Location
    Chicago
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    Sorry to hear that wrist is still bothering you. Hope it heals up soon!

  3. #113
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    Feb 2013
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    Quote Originally Posted by Aleli View Post
    Sorry to hear that wrist is still bothering you. Hope it heals up soon!
    The wrist awesomely is fine for most of life. It just kind of hates the FS rack position. But I should be back to my beloved back squats soon. Trying to rehab sensibly instead of how I normally do things: hardcore and stupid

  4. #114
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    Oct 2012
    Location
    CA
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    Quote Originally Posted by bluebutton View Post
    It just kind of hates the FS rack position. But I should be back to my beloved back squats soon.
    Are you going back to the gym?

    That would be nice. I'm sure front squats are kind of a pain after a while!

  5. #115
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    Feb 2013
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    Quote Originally Posted by kessg View Post
    Are you going back to the gym?

    That would be nice. I'm sure front squats are kind of a pain after a while!
    Yes. As the kids' schedule opens up in the summer, we have a convenient YMCA for them. So I'll use the gym there while they do fun kid things. Not sure whether we'll sign up in May or June. Need to talk with hubs about it.

    Other than the wrist/hand problems I've had with the rack position, now that I'm used to front squats I have no beef with them. At the same time, I'm only lifting with 65-85% of my 1RM and it's hard to complain about that ever. But since I started with LBBS, it's "home" for me in terms of squats. SS is all about efficiency which I find both appealing and unrealistic for life time lifting.

    Anyways, I think the wrist is well on its way and I'm pleased.

    Today:
    Pullover to floor press paused
    55 x 10 x 2

    IR x 10 x 2

    PC to FS (no pause)
    55 x 5
    65 x 5
    75 x 5
    --I've settled in on a solid rack position that seems to put the least strain on the wrist for these quick sets. Unsure whether to add weight in unpaused sets or add short paused sets, i.e. 5 sets of 2 reps paused, and increase the number of reps I can do paused. One caution is that heavier power cleans would be riskier for the wrist.

    DL
    155 x 5 x 2

  6. #116
    Join Date
    Feb 2013
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    763

    Default Undeserved PRs

    I was a non-compliant trainee these past weeks, but it was test day. I had low expectations but the short story is:

    FS-165 PR!
    BP-100 PR!
    LBBS-195 PR!

    Long story

    FS
    45 x 5
    65 x 2
    85 x 2
    105 x 2
    125 x 1
    145 x 1
    165 x 1
    175 x f
    --only a 10lb PR, if I had been more consistent in doing the program would probably have been more

    Bench
    45 x 5
    65 x 3
    85 x 2
    90 x 1
    95 x 1
    100 x 1
    105 f
    --first time I have ever tested BP max because this is the first time I've benched in a power rack with safeties incremented close enough to make me feel secure. My fail worked out great.

    DL
    95 x 5
    145 x 3
    195 x 2
    215 x 1
    235 x 1
    250 f
    --got 250 2 inches off the ground and it wouldn't go up. That's a first, usually if it's a fail it doesn't get off the ground. 240 is my PR from 12/2013. Got greedy, maybe should have tried 245.

    Press
    45 x 5
    PC x P
    65 x 2
    85 x f

    Big break while a couple were in the rack--they were an SS couple which is the first I've ever encountered.

    Press in rack
    45 x 5
    65 x 3
    75 x 1
    80 x 1
    85 x f

    LBBS
    65 x 5
    85 x 3
    115 x 1
    135 x 1
    155 x 1
    175 x 1
    185 x 1
    190 x 1
    195 x 1
    --last one was a grind.
    --have not done LBBS since 12/2013
    --very happy that post-op surgery could get in the rack position comfortably.

  7. #117
    Join Date
    Jul 2011
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    Nice! Congrats on all those PRs!!

  8. #118
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    Oct 2012
    Location
    Chicago
    Posts
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    PR central over here!! Great work!

  9. #119
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    Nov 2009
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    She's done very well. Bear in mind as well that I did not advise her to max out on FIVE different lifts in one day, no competent coach would. Obviously maxing on front squat will take away from back squat, and so on. So these numbers won't represent her true maxes. And yet they're still PRs or at the least improvements, eg in her last programme she did DL220, this time DL235, and we see how inconsistently she did the DL as a lift.

    I'm also amused by the expectations. "Only a 10lb PR." If past the first several weeks of training you can improve a lift by 10lbs every 6 weeks, that's 80lbs a year, which is nothing to complain about. Progress is progress.

    Intensity and frequency - both work. Intensity works quicker but it takes a lot of dedication and tires you out. Frequency is slower but can be done with less effort and leaves more in the tank for other stuff.

  10. #120
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    Feb 2013
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    763

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    starting strength coach development program
    Quote Originally Posted by Kyle Aaron View Post
    Bear in mind as well that I did not advise her to max out on FIVE different lifts in one day, no competent coach would.
    This is true -- I was supposed to test the FS, bench, and DL. But then I was like, what the heck? I'll try the press and back squat too. It was for fun. PRing on the back squat was super fun and well worth it.

    Kyle, I see your point on the 10lbs. Eh. A girl can dream

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