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Thread: Return of the Rat

  1. #131
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    • starting strength seminar april 2024
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    Tuesday 14th

    Squat 20 2x5, 40x5, 50x3, 62.5 2x8 Concentrated on leaning over more, seemed to help, although felt weird

    Press 15 2x5, 20x5, 25x3, 30x1, 35 5x3 Hard by the end

    Chins (red band) 3x4

  2. #132
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    Thursday 16th

    Pause squat, also focusing on getting properly bent over 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 65 x 1, 70 3x3

    Pause bench 20 2 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 50 3x4 Was aiming for about 5 reps, didn't quite get it.

    Row 45 10, 10, 8
    Hip bridge 45 5, 10, 10

    Pushdown 12.5 3x15

  3. #133
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    Spent a chunk of today cutting, sanding and gluing some OSB to put under my rack. Was way harder work than I'd have thought.

    Sunday 19th
    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 80 x 1, 87 x 1, 75 x 3. Plan was 87 x 5 then 75 x 5, but it felt like lead and nothing felt right. Rather than muscle out terrible form I stopped. Need to back off a little and fix the too-upright issue.

    Bench 20 2 x 5, 30 x 5, 35 x 3, 40 x 1, 47.5 x 1, 52.5 x 5. Really happy with this, is another new PR and felt really solid.

    DL 60 x 5, 85 x 5, 113.5 x 3. Plan was 5, back was not staying extended.

    Dips mini-red assist, 8, 7, 6

    Intervals 60:60 at 12.5:5.5 kph, 5 rnds

  4. #134
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    Tuesday 21st

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 68.5 2 x 5

    Press 15 2 x 5, 20 x 5, 25 x 3, 30 x 1, 35 5 x 3 Almost had a 4th on the last set

    Chins (mini red) 3, 3, 3, 1

    2 lots of 3 minutes on punchbag to finish

  5. #135
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    Thursday 23rd

    Pause squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 71 3 x 3 Not easy, but alright

    Pause bench 20 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 50 x 4, 5, 4. Pretty happy to get a set of 5 there, will stick at this weight until get all three.

    Row 45 3 x 10
    Hip bridge 45 3 x 10

    Press down 15 3 x 10

  6. #136
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    Wow look at you! Congrats on the bench prs!

  7. #137
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    Quote Originally Posted by granny View Post
    Wow look at you! Congrats on the bench prs!
    It's finally going somewhere! I am pretty pleased.

    Sunday 26th

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 1, 90 x 1, 95 x 2. Hard as feck but not awful

    Bench 20 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 50 x 1, 56 x 2. Solid, pretty fast.

    Deadlift 60 x 5, 85 x 5, 100 x 2, 121 x 1, 2nd did not leave floor.

    Intervals - some stuff

    Dips (mini red) 3 x 6

  8. #138
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    Tuesday 28th

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 75 2x 2

    Press 15 2x5, 20 x 5, 25 x 3, 30 x 1, 35 4x3, 1x4

    Chins 2x2

    2 x 3 mins punchbag

  9. #139
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    Thursday 30th

    Paused squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 72.5 3 x 3

    Paused bench 20 x 5, 30 x 5, 35 x 3, 40 x 2, 45 x 1, 50 3 x 5. Finally got all the damn reps

    Rows 47.5 3 x 8
    Hip bridge 47.5 3 x 10

  10. #140
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    starting strength coach development program
    Sunday 2nd

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 8 Alright, but no fun

    Bench 20 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 50 x 8. Last rep a grind, but it went

    Deadlift. Trying out some variations. 3-4inch deficit was too weird, tried snatch-grip. 80 x 5 OK but needed straps

    Intervals 10:8:6, 30:30:30, 5 round and made up to a mile at 9kph. 1.6k in 12:15

    Dips mini-red x 5, unassisted 2 x 1

    Right now squats are going OK, slowly getting the form into shape and they feel solid. Deadlift used to be my best lift, but I've not got back to where I was yet. Haven't quite nailed the programming there.

    Press is going well, it feels solider and is slowly improving. Bench is going really well. I can't put my finger on what I was doing wrong but this feels really solid and is improving steadily. It's awesome.

    Chins are coming back, and I might be almost getting dips!

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