The Pragmatist's Log: the only real training variable is consistency The Pragmatist's Log: the only real training variable is consistency

starting strength gym
Results 1 to 9 of 9

Thread: The Pragmatist's Log: the only real training variable is consistency

  1. #1
    Join Date
    Jul 2015
    Posts
    55

    Default The Pragmatist's Log: the only real training variable is consistency

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Started taking training seriously 5 or 6 years ago. I've had several resets and I haven't always trained smart. I'm not as strong as someone who has as much time in the gym as me should be.

    male, passing as 5'9", 175 American lbs

    PRs (not a reflection of my current state)

    Training metrics I care about

    Lifts are all singles @ RPE 8-9. I've never done a true 1RM.

    Squat 340
    Bench 240
    Deadlift 415
    Press 170
    Pullups 17
    400m 1:10
    800m 3:07
    1 mile 6:10
    2 mile 14:15
    5 mile 40:45. Followed by a PR calf cramp I remember to this day.

    Things I have previously cared about
    C&J 215
    Snatch 155

    Backlog

    25NOV2019

    Squat 1x330@8, 2x315@8, 3x295@8, 3x295@8, 3x295@8

    Bench 1x225@8, 2x210@8, 3x200@8, 3x200@8

    some cgbp

    27NOV

    Deadlift 1x415@8, (3x385@8)x2 3x365@8

    Press 1x155@9

    didn't write the rest of the session down...

    2DEC

    Squat 5x295@7, 5x295@7, 5x295@8, 5x275@7

    Bench
    3x200@9, (4x190@8)x4

    Got some sort of virus around 4DEC. The polite version is that I struggled to keep fluids or eat anything for about 10 days. After it was finished lingering my appetite was totally wrecked, and work conveniently turned into 14 hour days. What was a 10 day layoff turned into almost a month of not training/barely getting in 1 session a week, plus inadequate nutrition and recovery.

    16DEC

    Squat 1x315@8, 4x275@8, 4x275@8

    24DEC

    Squat 1x305@7.5, 2x290@8.5, 3x280@8, 3x280@8

    Bench 2x205@8, 195x3@8, 195x3@8, 195x3@8

    Pullups/DB bench

    26DEC

    Deadlift 1x365@8. 5x315@less than 7. Back extremely tight. Off brand barbell at vacation gym unusually thick. First deads in a month. Felt horrible.

    I also did some pressing but was so distraught at the deadlifts i guess I didn't record.

    30DEC

    Squat 1x305@8, 3x285@8, (4x265@8)x3

    Bench 1x205@8, 4x190@8, 4x190@8, 4x190@8

    Pullups 4x10

    1JAN2020

    Deadlift 1x365@8, 1x385@fail, 5x325@7

    Press 1x135@7, 1x155@fail, 2x140@9, (4x125@8.5)x3

    I think I'm going to wait to throw in a few auxiliary exercises in until next week. Pretty wrecked from my first full week back running and lifting at working weights. I had a template built to carry me through the first 8 weeks of 2020, but it looks like I'll be doing some rebuilding.
    Last edited by GorillaGains; 01-10-2020 at 06:26 PM.

  2. #2
    Join Date
    Jul 2015
    Posts
    55

    Default

    3JAN

    Squat (4x275@8)x4

    Bench (4x185@8)x4

    Today felt good. Back in my regular gym. I think that helps. I've noticed I always feel weaker when traveling, even when other variables (sleep, nutrition) are accounted for. This is especially when gym equipment is noticeably different.

  3. #3
    Join Date
    Jul 2015
    Posts
    55

    Default

    6JAN

    AM
    3.2ish mi run. 25ish min. GPS watch timer turned off for a while on accident.


    PM
    Squat 1x315@8, 3x300@8, 3x290@8, 3x290@8.5, 3x290@8.5

    Bench 1x215@8.5, 3x205@8.5, 3x195@8, 3x195@8, 3x195@8.5, 3x195@8.5

    100 pushups for time. PT test in a few weeks.

    Training feeling better. Getting the groove back.

  4. #4
    Join Date
    Jul 2015
    Posts
    55

    Default

    7JAN

    AM
    A bunch of arm stuff. shoulder/chest machine. Dumbell bench, french press, press downs. 1 min sprint/1 min walk x20min on treadmill.

    8JAN

    PM
    Deadlift 1x395@8, 2x375@8, 3x350@8, 3x350@8, 4x335@8

    Press 1x145@8, 4x135@8.5, 4x135@9, 4x125@8, 4x125@8.5

    Get home at 6. gym till 730. come home, make dinner, pack lunch/clothes/whatever else for next day, go to bed at 10. wake up at 445. work by 545.

    This is my first experience being a regular at a commercial gym during new years resolutions. Horror.
    Last edited by GorillaGains; 01-10-2020 at 06:27 PM.

  5. #5
    Join Date
    Jul 2015
    Posts
    55

    Default

    9JAN

    AM

    1 mile on treadmill. 4x2min on/off sprints @ 6:30/mi pace.

    Bunch of back and bi accessories. Pulldowns, rows, curls.

  6. #6
    Join Date
    Jul 2015
    Posts
    55

    Default

    10JAN

    PM
    Squat (6x275@7.5) x 3, 6x250@6
    Bench (8x160@7-8)x5

  7. #7
    Join Date
    Jul 2015
    Posts
    55

    Default

    13JAN

    AM
    1 mi 7ish pace. Last man up runs, 1 mi. 400m, 200m, 100m sprint.

    PM
    SQT 1x320@8, (3x295@8)x4

    Bench 2x210@8.5, (5x195@8)x5

  8. #8
    Join Date
    Jul 2015
    Posts
    55

    Default

    15JAN

    AM
    Treadmill - 5 min @ moderate pace, 10 min @ 7min/mi, 5 min @ easy pace

    Very light arm stuff.

  9. #9
    Join Date
    Jul 2015
    Posts
    55

    Default

    starting strength coach development program
    PM

    Dead 1x395@8.5, 1x405@9, 3x355@8, 4x335@7.5

    Press 1x155@9, (3x135@8)x3, 115x12

    Barbell row (5x225)x5

    120 pushups for time

    Thought of the day: specificity matters (but not as much as consistency)

    Being good at pushups is not the same as being good at doing as many pushups as possible in 2min.

    This is a nit-picky distinction, but it demonstrates an important training principle. The former is a very general, unquantified measure. The latter is a specific measure. In training, specificity matters, because there must be a goal in mind, even if it is just to add 5lbs across the next 3 sets of 5. That is why I don't just "do pushups" to train for the PT test. Instead, a few weeks out I start practicing pushups for time - as many unbroken as I can within two minutes, then add some more minutes and do sets up to a certain number.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •