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Thread: Farmer geezoid log

  1. #11
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    Mar 2021
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    6-3-2022

    INCLINE PRESS:
    205x8,8,8,7 (f8) @3'^
    I screwed up and went on 3' instead of 4'!
    IDK why I did this**. This is my KPI!
    Welp, I guess this is progress because at 4 min intervals that would've been cake.

    MATRIX FLAP BP, NG&CG:
    150x12x5 @ 3'^
    I did intentionally extend these out from 2' to 3'

    SUPINATED BENT BB ROW:
    190x8x4 @3'^

    CHIN UP PULLDOWNS:
    140x8
    145x8x2
    130x8
    @3'^

    SEATED SLIGHTLY BENT OVER DB LATERIAL/DELT RAISE (whew!):
    20x12; 15x10x3

    TRICEP CALBE PUSHDOW:
    70x12; 75x12x3

    DB HAMMER CURLS:
    40x8x3
    35x8x2

    **I know why I f'd this up. I got all immersed in to the ZFT thread, or the Andy Baker hypertrophy article thread.
    Someone referenced a Chris Beardlsey article/study comparing low rest set to longer rest sets.
    I dug into that study a bit.
    They were comparing 1 min to 3 min rests.
    Needless to say, there is so much minutiae and details and experience one would have to draw upon to make a conclusion from those studies ....

    Basically, the study shows 1 min rest periods are definitely suboptimal for strength AND hypertrophy.
    The hypertrophy part being the "shocker" in the S&C and the ExSci realm.
    But fuck, it was one minute rests on every exercise from the word go, even with leg presses, bench, every exercise in a full body string of about 6 or 7 exercises, with all sets to failure.
    No one is going to be able to do shit for load like that. No duh.
    Even from a broscience-bodybuilder-gym-rat POV, its fucked even at face value without actually doing it or observing it in real time.
    Other studies refenced within that one, they noted almost no difference between 2min and 5min rests.
    Sure, there was some bullshit associated with that one too.

  2. #12
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    Mar 2021
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    Quote Originally Posted by granny View Post
    ROFLMAO!! Stealing.
    I have to credit the Bioscience guy for that term. I stole it from there, probably 8 years ago.

  3. #13
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    Mar 2021
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    133

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    6-4-2022

    HACK SQT MACH
    190x8x3 @ 4'^

    DB LUNGES
    40x8x3 @3'

    LEG EXT MACH
    130x12x3
    120x10x2

    RDL
    255x8x4

    LYING LEG RAISE WT'D
    20#x10x2
    15#x10x3

    Various calves and abz machines

  4. #14
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    Mar 2021
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    133

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    6-5-2022

    CARDIO

    elliptical 35 min
    level 9
    width 4
    #

    #

    #

    6-6-2022

    BENCH PRESS
    215x8,8,8,7 @ 3'^
    welp, one more rep than last week.

    MATRIX STEEP INCLINE PRESS MACH
    110x12x2
    100x12x2 @ 3'^

    LAT PULLDOWN BTN
    160x8x4 @3'^

    SEATED ROW
    110x10x4 @ whatev

    LTE
    97x8,8,6

    SEATED INC DB CURLS
    40x8,8,8,7

    REAR DELT FLY MACH
    90x12x3

    SHRUG MACHINE
    230x10x4

  5. #15
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    Mar 2021
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    6-7-2022

    HACK SQUAT MACHINE:
    200x8x3 @4'^
    I am not going to lie, these were hard I may have tweeked my low back somehow.

    STEP UP:
    tried to do a rep or two, yep back is tweeked. So stoppped

    LEG EXTENSION
    130x14,13,12,10,10
    100x12
    @2'^

    LYING LEG CURL:
    110x10
    112.5 x10x2
    112.5 x8
    100x8x2
    @3'^

    HIP ABDUCTION MACHINE:
    150x8; 170x8
    190x8x4

    Stopped there


    6-8-2022

    SEATED CALF RAISE:
    90x15
    140x12x5

    STANDING BW SINGLE LEG CALF RAISE:
    x12x5

    AB CRUNCH MACHINE
    50x15
    75x15
    85x15
    75x15
    60x15x2

    ELEVATE KNEE TUCK CRUNCH
    bwx12x4

    low back seemed to tolerate all this well (the spinal flexion on ab work)
    Last edited by Farmer; 06-09-2022 at 06:03 AM.

  6. #16
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    Mar 2021
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    6-9-2022

    INCLINE PRESS:
    210x8x4 @ 4'^
    PROGESSIVE OVERLOAD DUDE !!!
    So i blew right thru the 205x8x4 to 210 fixing the 3'/4' mistake from last week.
    So next week will try 215 (prob be 8,8,8,6)
    It would be a freaky PR thing if I got to 225x8x4
    That would put my max ~300e1RM. (225x10RM)
    I did 250x5RM and that's a little lower here.
    This is my KPI for upper body to determine strength.

    MATRIX CG/NG FLAT BENCH PRESS MACHINE
    155x12x5 @3'^
    bumped up to 3' from 2' and it was too easy, next week do 165.

    SEATED CHEST SUPPORT ROW MACHINE:
    160x8
    190x8
    200x8x2
    190x8x2

    CHINUP CABLE PULLDOWN:
    130x10
    135x10x4 @2'^

    SEATED FRENCH PRESS W/ EZ CURL BAR:
    50x10
    70x10x4 @ fast intervals.... too easy

    SEATED BICEP CURL MACHINE:
    80x10
    95x8x4

    SEATED BUT BENT OVER A LITTLE LATERIAL RAISES:
    20x10x4

    ....and some lat swing downs

    whew!
    Trying to protect my back here with all of the seated stuff.
    Normally I do supinated bent over rows today, supported rows seemed like a good idea.

    Next upper body session, I really need to hit back and arms hard.
    I felt like I rushed thru thing today, as I had to leave the gym early for an appt.

  7. #17
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    Mar 2021
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    133

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    6-10-2022 Fri

    BELT SQUAT:
    ATG; narrow stance; etc
    50x8; 90x8
    140x8
    160x7(8f! Lol)
    140x8x2
    @4'^

    DB LUNGES :
    45x5 (8 woulda been bad)
    50x5x2 @3-4'^

    LEG EXTENSION MACHINE:
    140x12x4
    140x10(f11)
    @2'^

    SEATED LEG CURL MACHINE:
    80x10
    85x10
    87½*10x3 @3'^
    Tibia set at 2.
    ROM at 5

    FREE MOTION CABLE HIP EXT.
    20x12
    40x10
    45x10
    50x10
    Last edited by Farmer; 06-13-2022 at 06:19 AM.

  8. #18
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    Mar 2021
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    6-11-2022 Sat

    CRUNCH MACHINE:
    60x15;
    85x15,15,13
    75x15x2
    @3'^

    AB COASTER:
    60x15x3

    CABLE SIDE BENDS
    100x15
    140x15
    140x15x2


    CARDIO:
    treadmill
    incline @ "8" (started at 10 for 6')
    30 min
    2.6mph
    130-136 HR.

    1:05 total w.o time
    Last edited by Farmer; 06-13-2022 at 06:18 AM.

  9. #19
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    Mar 2021
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    133

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    6-12-2022 Sun

    BENCH:
    wasn't feeling it today, so did a more thorough warm up
    135x8x2; 195x5x2; 220x1x2
    220x8x2
    215x8
    215x7 (didn't try for an 8th)
    @3'^

    STEEP-ASS INCLINE MATRIX PRESS
    120x12
    125x12x2
    120x12
    @3'^
    (superset one leg calf raise inbtwn)

    Really need to hit back good today
    BTN LAT PULLDOWN
    145x8
    160x8x5@3'

    ONE ARM DB ROW
    70x8x4@3’
    (superset seated calf raise inbtwn )

    REAR DELT FLY MACHINE
    100x10x3

    LTE 97x8x4 @3'^

    SOME WEIRD ASS CABLE CURL MACHINE
    50x10x4

    LU XJ STYLE DB DELT RAISE
    20x10x2
    After the 2nd set I was at 1:27 for this session. Time for you to leave.

  10. #20
    Join Date
    Mar 2021
    Posts
    133

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    starting strength coach development program
    6-13-2022 Mon

    Right knee was bugging me warming up.
    I had regulated myself to skipping "legs" and just doing "abs" today.
    Several airsquats and whatnot were making it feel real gimpy.
    Did my ab/core stuff, and finally did a couple of sets of front squats with the bar messing around
    and the pain completely went away oddly enough.

    MATRIX AB CRUNCH
    (a different machine than ususal)
    various x 15-12 x 6 sets

    LYING LEG RAISE:
    bw x 25-20 x 4 sets

    FRONT SQUAT:
    135x8
    155x8
    175x8
    185x8x2
    135x10

    FREE MOTION CABLE STEP UP:
    50x10x4

    RDL:
    (first time doing since a tweek my back a 1-1/2 wks ago)
    135x8
    225x6
    265x8
    245x8x2

    I stopped there, was pretty tired and not feeling "it" today.
    I've gone pretty hard every 3rd day (2 days rest) for several cycles in a row now.
    I'll finally get a 3 day rest and unload some fatigue.

    It will be interesting to see if my quads will be sore, just due to the unfamiliarity of
    not doing them for so long. The load wasn't great.
    They definitely make you breathe more and tire you out.
    Doing those high rep sets ain't fun in general.
    Elbows, grip, trying to extend thoracic that whole time.
    I'll keep these in the rotation.

    Gym Fuckery Notes (GFN):
    I was going to do belt squats at first, but the (several thousand dollar) belt squat machine
    was sitting there empty, but no actual belt to be seen?!
    Funny, looked all around the gym, figuring someone took it to do weighted dips or wt'd chin ups.
    Nada. Nowhere to be found. So I did the fronties.
    Finally it showed up when I was doing RDLs.
    It must've been out in outdoor training area or something.
    Last edited by Farmer; 06-14-2022 at 07:19 AM.

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