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  1. #1
    Join Date
    Mar 2019
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    Default zft's log

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    The current way I log (as a note in my password manager) isn't working out so well, so I thought I'd make a thread here and (potentially) benefit from the eyes of someone who knows more than I do. (i.e., most people on this forum.)

    All weights in the log will be in kg.

    Me:
    Male
    Age: 25
    Height: 182 cm
    Weight: 97 kg

    Goals:
    Squat: 220 kg x 5
    Deadlift: 250 kg x 5
    Press: 90 kg x 5
    Bench: 110 kg x 5
    Clean: 160 kg x 1 (This isn't something I seriously train, but it's a nice goal to have.)

    Key:
    <Exercise> w1 x {a1, b1, c1}, w2 x a2 = <Exercise> weighted at w1, performed for |{a1, b1, c1}| sets, where the first set was performed for a1 reps, the second b1, and so on. <Exercise> subsequently performed at w2 for a single set of a2 reps.
    An underscore (_) in place of the reps means that the reps weren't recorded, which I often do intentionally for assistance exercises that I'm not really interested in keeping absolute track of.

    S(<Exercise 1> w1 x {a1, b1, c1, <Exercise 2> w2 x {a2, b2, c2}, ...) = S is the superset function, meaning that these exercises were supersetted. (Although I do take a break inbetween, I just do them interleaved; maybe "I" would've been a better function name.)
    Last edited by zft; 03-29-2019 at 09:16 AM.

  2. #2
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    Mar 2019
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    Squat 190 x 5, 180 x {5, 5}
    S(Chins 0 x {8, 6, 5}, Rows 50 x {12, 12, 12})
    Power cleans 100 x {3, 3, 3, 3, 3}
    Curls 40 x {12, _, _}
    Last edited by zft; 03-02-2019 at 01:50 PM.

  3. #3
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    BP 92 x {5, 5, 5}
    Press 51 x {8, 8, 8, 8}
    Dips 0 x {12, 10, 9, 8}
    DB Inc. BP 22 x {10, 9, 8}
    DB Dec. BP 24 x {9, 7, 6}

    First time doing the dumbbell exercises. Felt awkward and unsafe (I don't have a spotter). Probably going to get rid of them and substitute for barbell variations/other assistance exercises (maybe a floor press?). Doesn't seem worth the risk to my shoulders and otherwise--if anyone has any thoughts/experiences with dumbbell stuff (and on whether or not I'm being rash to eliminate the exercises), I'd be happy to hear your input.
    Last edited by zft; 03-04-2019 at 04:48 AM.

  4. #4
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    Mar 2019
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    Default

    Squat 152 x {5, 5}
    Deadlift 212 x 5
    Cleans to 120

  5. #5
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    Mar 2019
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    Press 69 x {5, 5, 5}
    CGBP 72 x {8, 8, 8}
    LTE (EZ + 27) x {10, 10, 10, 10}
    Last edited by zft; 03-14-2019 at 10:47 AM.

  6. #6
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    Squat 192 x 5, 182 x {5, 5}
    Chins 0 x {9, 7, 7}
    Rows 60 x {10, 10, 10}
    Curls 42 x {10, 10, 8}

    Here's a video of today's top set at 192 kg:



    It felt pretty hard, but it doesn't look that hard...except for that last one!
    Last edited by zft; 03-09-2019 at 09:42 AM.

  7. #7
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    Mar 2019
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    BP 93 x {5, 5, 5}
    Press 55 x {8, 8, 8}
    Inc BP 50 x {10, 10, 10}
    Dips 0 x {13, 11, 9, 7}

  8. #8
    Join Date
    Mar 2019
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    Default

    Squat 154 x {5, 5}, 180 x 2
    Deadlift 214 x 5
    Power cleans 90 x {3, 3, 3, 3, 3}

    Was unhappy with my power cleans last time so I reset them 10%. Here's a video of the day's last set:


  9. #9
    Join Date
    Mar 2017
    Posts
    662

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    Quote Originally Posted by zft View Post
    Squat 154 x {5, 5}, 180 x 2
    Deadlift 214 x 5
    Power cleans 90 x {3, 3, 3, 3, 3}

    Was unhappy with my power cleans last time so I reset them 10%. Here's a video of the day's last set:

    I like your power cleans. Seems like you're patient enough to wait for the bar to get to your hip consistently. Nice job.

  10. #10
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    Mar 2019
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    starting strength coach development program
    Quote Originally Posted by granny View Post
    I like your power cleans. Seems like you're patient enough to wait for the bar to get to your hip consistently. Nice job.
    Thanks--probably wouldn't have liked them so much before the weight reset!

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