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Thread: Return of the Rat

  1. #191
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Tuesday 8th

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 67.5 2 x 8 Still trying to get 1 breath per rep. Made 6 on set 1 and 4 on set 2 like that.

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 4 x 4, 1 x 3. Aim was 5 x 4, and was damn close to it.

    chins (mini red) 4, 4, 3 Damn it, cannot get past this.

  2. #192
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    Thursday 10th

    Deadlift 60 2 x 5, 85 x 8, 108.5 x 8. Not bad. Not brilliant either, must get back tighter!
    Defecit dead 82.5 3 x 3

    Paused bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 51 x 5, 4, 4. Didn't try for the 5th reps

    Paused squat 20 x 3, 40 x 3, 50 x 3, 60 x 1, 70 x 1, 75 3 x 3. Solid but hard

    Upper body circuit junk
    Tabata burpees

  3. #193
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    Saturday 12th

    Carried a wardrobe up some stairs today. Stared at it for a long time. Concluded there was no physical way to get it around the stair head. Carried it back down. That was not a lot of fun.

    Bench 20 2 x 5, 30 x 5, 40 x 3, 47.5 x 1. 53.5 x 5, 5, 4. Damn close this time. Will probably have one more try.

    Row 40 x 5, 50 x 8, 8, 6 being a bit stricter on the form

    DB incline 3.75 eae 3 x 12
    BW row 6, 6, 6

  4. #194
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    Sunday 13th
    Dismantled the wardrobe and carried it up in pieces today. That worked better.

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 75 x 1, 82.5 3 x 5. Felt hard and heavy, but all reps moved fast and technique OK.

    RDL 60 3 x 12
    Resorted to straps on these, so also did 2 thumbless holds for 20 sec and 28 sec resp.

    one-leg squat 3 x 10. Got the balance down, so will add weight next time.

    Hanging leg raise 2 x 5

    Treadmill intervals. 4 rounds of the 12.5:9:5.5 this time.

  5. #195
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    Also, while everything still feels heavy and hard, I am feeling less nervy and crap about training. Might be the re-shake, might be nothing. But it's nice.

  6. #196
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    Tuesday 15th Lightning light day today. In and out in under an hour.

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

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 5 x 4 All reps smooth.

    Pullups (blue band) 3 x 4

  7. #197
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    Thursday 17th. Rests getting a bit long - tonight took a something over 2 hours. Must stop meandering through warmups.

    Warmed up with air squats and some KB swings
    Deadlift 60 2 x 5, 80 x 5, 95 x 5, 115 x 5. Got the reps, but last 2 were a bit soft. Must keep working on that.
    Paused dead. 92.5 3 x 3

    Pause bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 51 3 x 5. Pretty easy.

    Pause squat 20 x 3, 40 x 3, 50 x 3, 60 x 1, 70 x 1, 76 3 x 3

    Circuit junk
    Tabata burpees

  8. #198
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    Saturday 19th

    Bench 20 2 x 5, 30 x 5, 40 x 3, 47.5 x 1, 52.5 x 1, 57 3 x 2. All reps solid.

    Row 52.5 3 x 6

    DB incline Upped weight to 5eae or about 14kg each 3 x 6
    BW row 3 x 6

  9. #199
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    Sunday 20th

    Squat 20 2x5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 80 x 1, 90 x 1, 95 x 2, 2, 1

    RDL 62.5 3 x 12

    One leg squat 10kg each hand 3 x 5

    Intervals. Butt pump and calves dying

  10. #200
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    starting strength coach development program
    Tuesday 22nd

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

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35.5 5 x 4 (3 min rests) How can adding 0.5 kg make it feel much harder? How!?

    Chins 4 x 2

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