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Thread: Return of the Rat

  1. #151
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Quote Originally Posted by granny View Post
    CONGRATS, yay! Good for you!!
    Cheers! Hopefully this is only the beginning of better things.

    Tuesday 25th

    Front squat 20 x 3, 40 x 3, 50 x 1, 60 x 1, 65 x 1, 67.5 x 1, 70 x 1 (barely)

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37.5 x 1, 38.5 x 1, 39.5 x Fail. Another new PR

    Chins one set of 3 solid reps

  2. #152
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    Thursday 27th
    Had quite a few beers and a curry last night, so didn't feel too great, but gutted through the plan

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 60 x 21. Sucked, but every rep looked pretty nice.

    Bench 20 x 5, 30 x 3, 40 x 1, 45 x 9. Was hoping for rather more than that, but felt pretty wrecked.

    CGBP 30 x 15 Testing good weight for this, but didn't want to do too much.

  3. #153
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    Sunday 30th

    I don't know if it's the "heat" (30 degrees C !), the excessive mucking around last week, or hayfever, but did not feel in any way recovered tonight. In fact, failed a squat for the first time in the home gym. I went down, and just didn't squat. So I am going to take this week easy, and retry next week.

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 81 x 4 (aim was 8) 70 2 x 8

    Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 51 x 6 failed 7th rep, 40 x 14

    Intervals 45:30 12.5:5.5 3 rnds. Done in.

  4. #154
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    Tuesday 2/7 super light day

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

    Press 20 x 5, 25 x 3, 30 3 x 5

    Chins 3 x 1

  5. #155
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    Thursday 4/7

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 3 x 5 (2 min rests)

    Bench 20 x 5, 30 x 5, 40 x 2, 45 3 x 5 (3 min rests, no wrist wraps)

    Trap bar lunge 25 3x8 ea

  6. #156
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    Extra rest seemed to help, got back into things feeling pretty solid. Was surprisingly apprehensive about squatting for some reason though. I think because I can't explain last Sunday's failure. It wasn't too heavy or anything, I just couldn't face it.

    Sunday 7th

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 75 3 x 8. Back to sets across, which I find brutal for 8s. Felt pretty good. 5min rests

    Bench 20 x 5, 30 x 5, 40 x 3, 47.5 3 x 8. First set felt a bit hard, second and third felt fine. 5 min rests.

    Power clean 45 5 x 2 Have to remember to actually pull the f*cker

    Intervals 12.5:5.5 60:30 3 rnds.

  7. #157
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    Tuesday 9th

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 65 2 x 8. Fine.

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37 - aim was 5x3, got 3, 2, 1, 1 and was done.

    Chins (red band) aim was 3x5, got 5, 5, 3

    2 x 4 mins punchbag

  8. #158
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    Thursday 11th

    Deadlift 60 x 8, 85 x 8, 105 x 8 Alright, some upper-back softness, but minor. Short rest and then 90 3x3 on 3 minute rests. These looked pretty good.

    Close-grip bench (middle finger just on knurl) 20 x 8, 30 x 8, 40 x 8, 8, 10

    Front squat 20 x 3, 40 x 3, 50 x 1, 60 x 2, 57.5 2 x 3. Struggling with stance and upper back.

    Delt row crap 3 x 8
    Straight bar curls 20 3 x 5

  9. #159
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    Nice Saturday, so mucked around for ten minutes. I can only press with 5kg plates inside my garage, and push presses etc are out, so was nice to get a little in.

    Clean and press 35 3 x 1, 37.5 2 x 1
    two failures at 40 on the press, so instead
    Clean and push press 40 3 x 1

    Kettlebell swing 16kg 5 x 10 w. 20 sec rests

  10. #160
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    starting strength coach development program
    Still plugging along

    Sunday 14/7
    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 3 x 5

    Bench 20 x 5, 30 x 5, 40 x 3, 47.5 x 1, 52.5 3 x 5

    Rows 40 x 3, 50 x 7, 6, 6

    Intervals 60:60 at 12.5:5.5 Did 3 rnds, got almost through 4th and pulled the stop cord, couldn't face starting up all over again.

    Dips (mini red band assist) 3 x 5

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