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  1. #91
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Thursday 21st

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 62.5 x 1, 72.5 x 1, 80 x 3 x 5. Alright. 5th rep of each set was a bit shaky. But generally OK. Knee positioning variable, but I'm slowly improving

    Incline bench 20 x 2 x 5, 25 x 3, 30 x 1, 32.5 x 1, 36 x 3 x 5. After first set thought I had no chance, but somehow got the other two anyway. I think this is now butting against how strong I am, rather than just being an unfamiliar exercise. Still using small-finger-on-rings grip, which is wide for me. Might want to bring that in a bit for a while, or maybe not.

    RDL 60 x 5, 80 x 3 x 5. Belt (notch loose), straps Felt heavy, looked fine.

    semi-thick bar holds at 60 10sec, 7 sec. To make up for using straps on RDLs.

  2. #92
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    Saturday 23rd. Training a day early - did not really feel recovered sadly.

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 65 x 1, 75 x 1, 85 x 1, 92 x 2, 83.5 x 2 x 2. Top set was OK, but not great. Backoffs were crippling.

    Bench 20 x 2 x 5, 30 x 5, 35 x 3, 40 x 1, 43.5 x 1, 47.5 x 1, 52.5 x 2, 2, 1. Aim was 3x2. Felt tired, not getting tight.

    Deadlift 60 x 5, 85 x 5, 100 x 2, 115 x 2. Alright. Upper back still strggling, but acceptable.

    DB OH 3eae (about 10kg dbs) 12, 12, 10.

  3. #93
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    I think I am approaching this a bit wrong. Heavy doubles are just too hard like that. I think next time round 2s I'll try a 'heavy' day of lighter fast squats across, heavy bench across, deads, and do the top-set squats on Medium day. I also haven't decided how to tackle deadlift variants. But I like the varying reps, its a nice mental relief.

  4. #94
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    Tuesday 26th

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 2 x 2. Easy, controlled etc.

    Press - a total bust. Was planning 37 x 3 x 2, based off 36x3x3 although looking back, I missed that weight and got 2,2,1 reps. So... entirely my fault then. I missed 37 for anything, got 35x1 (no second), 35 x 2, and then 36 x 1. Bugger.

    Row 42.5 x 3 x 5 Easy.

    Chins (mini-red band, 9-13kg assist) 3x2
    Dips (red band) 3x6
    Last edited by hrat; 02-26-2019 at 02:13 PM. Reason: A number

  5. #95
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    Thursday 28th
    Terrible day at work, felt like crap. Who know why it all sucked so bad.

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 87.5 x 2 x 2, 80 x 2. Not great. Knees pulling back and really grinding.

    Incline bench 20 x 2 x 5, 25 x 3, 30 x 1, 35 x 1, 39 x 2, 1, 1, (aim was 3x2). Just couldn't quite shift it. Was close though.

    RDL 60 x 3, 85 x 3 x 2. Meant to swap this for another variation, but forgot. Was fine, but not terribly useful.

  6. #96
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    I am not sure if this was a bad week, or I buggered up the weight selections. I have dropped a kilo or two in the last few weeks (deliberately) so maybe that's it? Because:

    I got a successful 2 sets of 3 squat at 87 a few weeks back, but barely got doubles at 87.5 today.
    I got 3x3 at 51 on bench, but scraped out 2, 2, 1 at 52.5.
    Presses were abject failure.

    On the other hand, the 8s and 5s all went pretty well so I can bump those up a kilo and should be OK. I think I will play the next round of 2's by ear a bit based on how 5s go and whether I feel less crap.

  7. #97
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    Possibly too much information, but Friday night and yesterday had serious period pain. Couldn't really stand or walk for more than 30 mins without getting deep sharp ache that then stuck around for ages. Passed off through this morning, but yuck. I really hope it doesn't keep getting worse as I get older - it has been for the last ten or so years.

    Anyway, after the disaster of last week, back to 8s.

    Sunday 3rd

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 77 x 8, 65 x 2 x 8. Top set was OK. Backoffs felt light but was tired. Worked on simultaneous hip-knee break.

    Bench 20 x 2 x 5, 30 x 3, 35 x 3, 40 x 1, 43.5 x 3 x 8. Went fine. Have to remember to go one rep at a time or I get sloppy.

    Deadlift 60 x 8, 80 x 8, 97.5 x 8. All solid.

    Treadmill intervals - quick warm up, 30 sec at 13kph, 60 sec at 5.5kph for 4 rounds, then 60 sec at 13kph and 60 at 5.5kph. All at 3% incline.

    Seated DB OHP (3.75 eae, about 12kg dbs) 3x6

  8. #98
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    Bad day today. Fell asleep after work for a bit over an hour, barely woke up in time for gym.

    Tuesday 5th

    Squat (light) 20 x 2 x 5, 40 x 5, 50 x 3, 58.5 x 2 x 8

    Press 15 x 2 x 5, 20 x 5, 25 x 2, 29.5 x 3 x 8. Last rep a bit struggly, generally OK.

    Rows 45 3 x 5

    Chins (green) 6, 6, 4
    Dips (blue) 3 x 10

    Overall fine, nothing felt terrible, except me generally.

  9. #99
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    Thursday 7th

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 65 x 1, 71 x 3 x 8. Fine, Working on simultaneous break, some quite nice, others not so great

    Incline bench 20 x 2 x 5, 25 x 3, 30 x 1, 33.5 x 8, 8, 7.5 Did some stupid bridge thing on the first set and was wiped. Almost got the last rep, but not quite.

    RDL 60 x 5, 75 x 3 x 8. This is now feeling a bit heavy.

    Abz nonsense to finish.

  10. #100
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    starting strength coach development program
    Sunday 10th

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 85 x 5, 72.5 x 5. Cut one of the backoffs because I was tired. About this point I just wanted it to be over.

    Bench 20 x 2 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 48.5 x 3 x 5. First two sets went well, third got the setup all wrong but managed to muscle it out anyway.

    Deadlift 60 x 5, 85 x 5, 112.5 x 4 (aim was 5) Upper back was rounding, canned the last rep.

    Intervals - 30sec at 13.5kph, 60 sec at 5.5 5 rounds with last fast bit for 60sec.

    DB OH 3.75 eae. 8, 7, 6

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