J2K - Training Log

**J. Killmond** · 02-16-2022, 12:45 PM

Thanks, Bill--probably going to slow down to preserve overall progress

**J. Killmond** · 02-16-2022, 12:45 PM

Tuesday, February 15, 2022

Bench press

45x5x2
75x5
105x3
135x1
165x1
195x5x3
(rest: 7 min.)

Rack pull

135x4
225x2
275x1
315x1
355x1
395x5
(rest: 8 min.)

Bench self-unrack is coming along--we'll have to see as the weight goes up, but manageable so far.

First time rack pull, set it up too high (will go lower next time, our racks have 3-inches between settings, which is not ideal).

Had to take a second attempt to get the first rep on the rack pull, but then it was O.K. for five. Confirmation that the physical is not the only part of my current workouts that I'm finding challenging.

**J. Killmond** · 02-18-2022, 12:23 AM

Thursday, February 17, 2022

Squat

45x5x2
95x5
135x3
185x1
235x1
295x5 (pause)
320x1 (pause) PRino
270x5x2 (pause)
(rest: 7 min.)

Overhead press

45x5x2
70x5
95x3
120x1
140x1
161x2x3
(rest: 6 min.)

Intending to keep adding 5lbs. to the squat, but only once a week, with the other weekly squat day being lighter. Hopefully, less stress will allow me to keep increasing on deadlift, which has seemed a little balky. I threw in the 320 single because I will be out of the gym four days, and wanted to forestall a ten-day gap between squatting heavy. Press was slow, but it went up.

**J. Killmond** · 02-19-2022, 12:09 AM

Friday, February 18, 2022

Bench press

45x5x2
85x5
125x3
165x1
200x5x3
(rest: 7 min.)

Rack pull

135x4
225x2
275x1
315x1
360x1
400x5
(rest: 10 min.)

Self-unrack on bench still O.K. Need to be super-focused on bar path, since the lockout is so close to the hooks. Rack pulls O.K. I'm leaning toward one heavy squat and one heavy pull every week, but I need to get a little more familiar with rack pulls.

**J. Killmond** · 02-25-2022, 11:01 PM

Did some more rack pulls Wednesday (405x5). Still getting used to them, but the recovery is definitely easier than the deadlift. Not nearly as affected that night or yesterday. Remembered to set up the pins one notch lower, but it was fine.

**Bill Anders** · 02-26-2022, 01:56 PM

Good to hear.

They hit differently than full deadlifts, that's for sure.

**J. Killmond** · 03-02-2022, 12:45 AM

Been working on getting the bar lower on my back for the squat. After the workout when I checked, the red mark on my back was in the right place.

Should be seeing a live Starting Strength coach this week. It will be good to get some feedback, as it's been three years since the last time I got coaching (saw Coach Horn in LA).

**J. Killmond** · 03-06-2022, 05:24 PM

Very much enjoyed my session with Coach Ryan Arnold on Friday. Completed halting deadlift work set (395x5)--the coaching input was more chest up. I think I've been soft on that. Will try to implement next time!