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Thread: Granny's Log (deb)

  1. #1281
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    Quote Originally Posted by dalan View Post
    Yes ma'am. The man himself. I wonder though, is c&j, snatch and front squat to maximum three times a day that productive or were the lifters all just freaks of nature and would have won doing step aerobics?
    I'd guess they were looking to train the most promising in terms of elite; and they were young, and you adapt, and the Bulgarians aren't famous for drug free lifting. My coach's coach was Russian (who, my coach would tell me, only ever told him "eh...build a hang") - my coach always said they stole/adapted it from the Russian program.

    Since your max isn't the same day in day out, I'd guess auto regulation took care of itself. I'm pretty sure they utllized a wave of sorts whether or not it was intentional.

    I have done bulgarian-esque programming; I used a 6 week program called "Platform Domination - an experiment in program design based on Bulgarian Methodology" for comp prep for York - it worked really well, I won a gold medal.* You adapt, but that was in 2013, pre menopause (probably a big reason I can't recover as well as I once did).
    *I still have the pdf if you'd like to look at it

  2. #1282
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    BW 173.75 (maybe water, cycling carbs)
    in Vero - BOOM! FOUR ladies incl. me squatting in the racks in the black ops room.
    Week 10 Day 1 8_30_21
    Comp Squat (140-145) 140x6 @8.5
    130x6 @8
    130x6 @8.5
    130x6 @9
    125x6 @8.5
    Incline Bench (60-70) 65x6x2s @6, (70-75) 70x6x2s @7
    Pause BK DL (170-180) 170x4x3s @7
    Leg Press (3-4 RIR) 90x10, x9, x10 @3, @3, @2RIR
    V-Up (2-3 RIR) 10x3s @2
    Squats - harder probably because I spent a lot of time yesterday in a squat painting outside doors, plus same back issue & some sciatica. My right shoulder was also an issue, fine since Friday, IDK, the pain is not excruciating, comes and goes, and moves around. I'm going to go hang for it. My butt feels like its going to fall right off and my quads are already burning.
    Last edited by granny; 08-30-2021 at 12:33 PM.

  3. #1283
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    The Squat Squad.... awesome!!

    Nice squats. Seems like we both are battling back issues which makes them harder than they should be.

    What degree of inclines do you do?

  4. #1284
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    Quote Originally Posted by Fred J View Post
    The Squat Squad.... awesome!!

    Nice squats. Seems like we both are battling back issues which makes them harder than they should be.

    What degree of inclines do you do?
    TY. Videoed technique sets today, on IG, noticed I'm way lopsided so chiro Tuesday. I'd say its around 30°.

  5. #1285
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    No sleep last night. Everything is crazy in the world.
    Slept wrong or something, woke with my right rotator cuff really hurting when turning my arm. First set was a tiny bit of pain but it disappear on subsequent sets and seems better afterwards. Overhead movements seem to make it better and feels so good.
    Thought I'd be toast for squats but despite DOMS it was easy. wth?

    And, after I finished I asked my gym mate, who has been wanting to box jump, did you do it yet? No. Are you going to try? No. After you do it. 20". I started thinking and landed on my knees. Got down, and jumped - success; landed and jumped down... It was 24". I used to do these all the time.
    Week 10, Day 2 9_1_21 (see u in September)
    Comp Bench 95x6 @7
    90x6x5s @6.5, last one @7 (I got a note to go up to 95 on last set but I missed the note)
    Comp Squat technique 120x3x3s @ LOL Noticed I'm lopsided and knees are a problem.
    Pendlay Row (3-4 RIR) 75x12x2s @4,@3, x11 @3RIR
    DB Military Press (10-12 3-4 RIR) 15sx12x2s @4, @3, x11 @3
    Tricep Pushdown(3-4 RIR) 30x12 x2s @3, x10 @3 (with a pause)
    Hammer Curls (3-4RIR) 15sx12 @3, x10x2s @4, @2
    People are now asking me whose programming to use.
    BW @174

  6. #1286
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    Quote Originally Posted by granny View Post
    TY. Videoed technique sets today, on IG, noticed I'm way lopsided so chiro Tuesday. I'd say its around 30°.
    Your squats looked good to me...just the bar not level but hard to tell from the angle.

    I may be starting inclines soon and have been seeing what angle others use is why I asked.

  7. #1287
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    Quote Originally Posted by granny View Post
    No sleep last night. Everything is crazy in the world.
    Slept wrong or something, woke with my right rotator cuff really hurting when turning my arm.

    And, after I finished I asked my gym mate, who has been wanting to box jump, did you do it yet? No. Are you going to try? No. After you do it. 20". I started thinking and landed on my knees. Got down, and jumped - success; landed and jumped down... It was 24". I used to do these all the time.
    The main reason for any shoulder pain for me now is sleeping on them but what you gonna do? Stay awake?

    Around 1979 I weighed about 175 and could jump on a 36" table we had at work. Now I am having trouble getting my squats to 200.

    It sucks getting old don't it?

  8. #1288
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    I thought those were solid squats!

    Good "pop" in them...

  9. #1289
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    Week 10, Day 3 I slept pretty well last night, after 2-3 "eh" nights. SO returns from working vaca next week.
    Comp DL (175-185) 180x5 @7.5, 170x5x4s @7 (For some reason I did Pause BK here, same guy on the bosu ball a foot in front of me)
    TNG Bench (92.5-97.5)
    97.5x5 @7.5
    95x5 @6.5
    95x5 @6
    (go to 95-100)
    97.5x5 @7
    97.5x5 @7.5
    97.5x5 @7.5
    The tighter I stay, the easier it is (hard to arch since my waist is 4" too long - so tension is key).
    SSB Squat 115x5x4s @7,7,7.5,7.5
    DB Laterals (4-6 reps 6-7 rep) 10sx5x4s @6
    SL Glute Bridge (8-10 3-4 RIR) bwx10x2s, x8 @3RIR (all benches in use, had to sub this for hip thrust).
    Does anyone else get the first set blues? Its like, the first set feels not so great - but then, subsequent sets are even easy.
    1st set TNG felt too heavy, went down, too easy, ( go up! ya wuss). SL glute bridge, hams kinda crampy.
    I survived first strength week. I'm sure it'll get harder; I hope I'm not doing backoffs with a toothpick next week.

  10. #1290
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    starting strength coach development program
    Happy Labor Day - I'm drinking a Sam Adams Octoberfest tonight to honor it, I might eat a hot dog, screw it.
    Week 11, Day 1 9_6_21 Seeking DL rep max on Friday on this new program. Haven't all-time PR'd in forever, people keep telling me how strong I am, its frustrating as hell.
    Comp Squat
    (130) 130x6 x4s @7,7,7.5,8
    Incline Bench
    (65-70) 70x6x2s @7,6.5 (hit the j hook 1st set)
    (70-75) 75x6 @7.5
    BK Pause DL
    (170-180) 170x4@6.5
    (175-185) 175x4x2s @7
    Leg Press
    (2-3 RIR) 90x10 @4 RIR
    110x10x2s @3,2 RIR
    Vup (2-3 RIR) x12,x11,x10 @2RIR (yeah abs, but hip flexors)
    Little sore today, need chiro, spent all day yesterday scraping knockdown paint off walls ("agreeable gray" - I feel like it could be berserk beige or terrible tan). Huge pain in the ass but almost done. I've been waking at night, so hungry, eating whatever, it's not good. I'm supposed to eat protein/tiny bit of carbs or fat before bed that I've been skipping since I don't like being full before sleep, but I'll try that and see how it goes.

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