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  1. #111
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    • texas starting strength seminar september 2020
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    Terrible day again. Barely holding it together to train

    Tuesday 26th

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 2 x 8

    Press 15 x 2 x 5, 20 x 5, 25 x 3, 30.5 x 8, 7, 7. Real grinders. Foot slipped on second set a bit, I don't think I'd have got it anyway. Close, but not quite there.

    Rows 48 3 x 5

    Chins 1 (unass, neutral), 5, 5, 4 (blue band)
    Dips (red band) 10, 10, 9

  2. #112
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    Hard day at work yesterday, a curry and quite a few drinks. Feel generally a touch delicate.
    Thursday 28th

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 72 x 3 x 8 Alright, but sucked. Some definite knee slide etc.

    Incline bench 20 x 2 x 5, 25 x 3, 30 x 1, 33.5 x 8, 8, 7. Failed the very last rep again.

    RDL 60 x 5, 78.5 x 3 x 8. Hard. Video looked good though.

    Not sure what to do on the incline. Resetting would take ages to get back to interesting weights, so I am tempted to run out instead, drop to 2 sets and try and get a bit further etc. Hopefully that will unstall it.

  3. #113
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    Lots of faffing about trying to trace some wiring, pulling floorboards and nonsense.

    Sunday 31st

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 86 x 5, 73.5 x 5 Only one backoff.

    Bench 20 x 2 x 5, 30 x 5, 40 x 3 , 45 x 1, 50 x 3 x 5 Really hard, but I got it. Second set, last rep had a slight bridge and butt lift, 3rd set was better.
    New lifetime PR for 5 and for 3x5. Happy with that.

    Deadlift 60 x 5, 85 x 5, 112.5 x 5. Last rep was not OK - definite rounding of upper back and lower not good enough.

    Intervals 45 at 13kph, 60 at 5.5kph. Only 3 rounds. Hamstrings were sore and legs generally dying.

  4. #114
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    Tuesday 2nd April

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 66 x 2 x 5

    Press 15 x 2 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 4, 34 x 5, 4 Meant to load 34, buggered it up, did a decent set of 4, swore a bit, fixed the weight, but couldn't quite get all 5 on the last one. Balls.

    Rows 50 x 3 x 5. Made the exact same loading error again, but didn't matter much here. Used belt - seemed to help

    Chins (mini-red band) 3, 3, 2
    Dips (red band) 10, 8, 8

  5. #115
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    Rather hot Jalfrezi for dinner last night, and pizza buffet for lunch, so things a bit sucky tonight. Lots of farting, never at a crucial moment, but closer than is comfortable.

    Thursday 4th

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 75 x 1, 82 x 3 x 5. Hard, form a bit variable, but not awful, mostly.

    Incline bench 20 x 2 x 5, 25 x 5, 30 x 3, 35 x 1, 37 x 5, 3 30 x 5. Called it after the second set, just nothing there.

    RDL 60 x 5, 80 x 3 x 8. Put belt on, def. helped, so can push on up a bit harder.

    Shoulders are dying. I think I've got too much going on, so after next week am going to drop the incline as a "main" and put in a second bench session Thursdays. The incline has been useful, I think it actually helped me work out tightness and leg drive for bench a little better than I used to manage, so probably time to get some solid bench practice in.

  6. #116
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    "Upgraded" to a proper flat bench from the adjustable I bought first up. It's about 2 inches wider, an inch lower, and a touch slippery, so I coated it liberally in chalk which helped a lot.

    Sunday 7th
    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 90 x 1, 94 x 2, 80 x 2 x 2. Felt like lead, but it did move, and not bad.

    Bench 20 x 2 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 50 x 1, 53.5 x 3 x 2. Fast, if a touch wobbly. Definitely touching a bit too low I think. Should work on that.

    Deadlift 60 x 5, 85 x 5, 100 x 2, 120 x 2. These were pretty bad. Upper back rounding badly. Must work on that too.

    DB OH 3.75 eae, 8, 8, 5 (short rests, pumped and dying)

    Intervals 13:5.5 kph, 45:60, 5 rnds, last round 60 seconds fast, then 9kph for a final minute.

  7. #117
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    Tuesday 9th

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 71 x 2 x 2 (no belt)

    Press 15 x 2 x 5, 20 x 5, 25 x 3, 27.5 x 1, 32.5 x 1, 36.5 x 2, 1, 1 New PR for 2 reps, but just did not have the second and third sets.

    Rows 51 x 3 x 5

    Chins 1, 1, 1.9 (Almost got a second, but had to kick to get there)
    Dips (mini red) 5, 3, 5

  8. #118
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    Thursday 11th
    Not feeling it at all. Dragged myself out, perhaps shoudn't have

    Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 88.5 x 3 x 2

    Incline bench 20 x 2 x 5, 25 x 5, 30 x 3, 35 x 1, 40 x 1, fail 37.5 x 1 Who knows

    RDL 60 x 5, 82.5 x 8, 8, 6 On the last set my left lower back/hip popped and I dropped the bar. Not sure if SI joint (again) or what. I have it on video and you can see it go clunk, so that's my betting. Hurts a little, a sort of raw achy feeling. Sucks.

    Anyway, it's about time for a deload, so I will take the next week a bit easy and hopefully things will be back to normal after that

  9. #119
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    Definitely SI joint. Iced it last night, took plenty of Vitamin I today and sat carefully and it seems to be mostly back into place, so just some residual stiffness. Pretty much all range-of-motion is fine. So, should be OK to squat by Sunday, although will be taking it a bit easy this week.

  10. #120
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    starting strength coach development program
    Still a bit stiff, especially turning over in bed, but no problems squatting etc, and it loosens up pretty rapidly over a day. Main issue with tonight's session was lying-down/sitting-up on bench - I had to use a sling from the top of my rack as assist.

    Squat - plan was to warm up then work up in cautious 5s. Got 50, 60, 65, 70 all slow, tight and solid. Stopped mainly because of the walkout - standing on one foot with heavy weight feels unduly risky.

    Bench - decided to practice some paused singles. Was having trouble getting my pelvis to tilt at all, so tricky to get feet down. Pretty much meant zero leg drive, but otherwise OK. Warmed up then went 40, 45, 47.5, 50, 52.5, 55 and 56. 56 was a super-grinder, slightly over 10 seconds for the rep (on video). New PR for paused or not.

    Chins 3 x 1 (unassisted)

    Hanging knee raise - 5, leg raise 5

    Definitely feeling a bit stiff and achy all round the pelvis and lower back, but no worse than after a day's activity really.

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