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Thread: Project Beastie

  1. #1
    Join Date
    Dec 2008
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    25

    Default Project Beastie

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    So I've been doing CF for about 2 years now. In the past 6 months or so, I've been lucky enough to get coached by Kelly Moore and have been discovering the joy of watching my strength progress.
    I'm keeping a training log on CF's boards, but Kelly suggested I start one here, so here goes!

    I'm doing 5/3/1 with the extra work- hill sprints, car pushes, more to be added I'm warned.

    Tonight did squats
    130x5, 135x3, 160x1.
    160 was easy.
    Then I tried a 20 rep to see what it's all about.
    115x20. Um... was pretty easy.
    Kelly loaded the bar with 130 and didn't tell me. Did that for 12. I could have done more, but I was kind of worried about where it'd end up after the previous work. 12 wasn't too bad either....

    Btw-I'm 39/f/140ish/5'4".
    Last edited by stef; 02-23-2010 at 03:50 PM.

  2. #2
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    Dec 2008
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    Oh yeah- Kelly said I look like I belong in a lifting gym now. That's a big compliment coming from her.

    You should have seen me about 6 months ago doing 105x5. Snicker. Guess I had no clue what heavy squatting was about.

    I am training with the intention of getting into a raw meet and hopefully going to nationals this year.
    Last edited by Aikislacker; 01-08-2010 at 07:50 PM.

  3. #3
    Join Date
    Nov 2009
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    Ohio
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    Default

    Sounds like you're progressing nicely, keep it up!

  4. #4
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    Dec 2008
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    Thank you. Honestly, the progress is surprising the hell out of me!


    So, I'm glad I refused to do 130 for 20 on the squats yesterday, because the soreness is settling in right now!

    Today's work-
    Deadlift 175x5, 185x3, 220x1. Boy. I surprised myself because that 220 came up easily! It felt like 195 used to feel. 225 when I hit it last was a slow grind. This was easy. I am really shocked. YAY 5-3-1!

    Bench press- 100x5, 105x3, 125x1. The 125x1 was a slow grind. All but the first 100 were touch and go. I think the bench part of my program is approaching the point where I will fail some reps.

  5. #5
    Join Date
    Dec 2009
    Location
    Madison WI
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    46

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    That 220# pull was amazingly easy. I know Camille had five solid reps with that weight. Very solid work that is paying off big time. Her lifts and appearance have changed dramatically since I first watched the 105x5 squats six months ago.

    I admit to being surprised as we opted to deadlift the day after squatting due to time/travel issues (I would not usually agree to doing that, but it will be a while before I can watch her lift again). I need to find her a meet and get her competing!

  6. #6
    Join Date
    Dec 2008
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    Yeah I usually wouldn't do that either, but I knew I wouldn't get anything done Monday.

    Turns out nothing Tuesday or Wednesday now either : (

    Well, Tuesday night I did this:

    Row 500, rest 2 mins for 4 rounds.

    Times- 2:09 (damper on 4), 2:09, 2:12 (damper on 7), 2:11. Wanted to hurl afterwards. I kept crashing right around the 1 min mark. At one point in the first round, the monitor read a pace of something like 1:40. However, I wasn't paying attention to it and discounted it as an error, so I will look for that again the next time I try this. No way I could hold that pace though.

    My stroke rates were like 30 on the damper of 4 and high 20s on 7.

    I have a damn cold and feel like crap. Under a LOT of stress right now. Didn't eat much yesterday....

    Going to have to squeeze in squats late tonight. Good thing it's a deload week.

  7. #7
    Join Date
    Aug 2008
    Location
    Weymouth, MA
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    1,470

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    Are you not going for max reps on the third week of the cycle? Just wondering. Always interested in seeing how different people use the 5/3/1 program and how it works for them.

  8. #8
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    Dec 2008
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    No, Paul I'm not. My coach, Kelly Moore, has gone over the program and wants me to stick to this scheme with no max reps. Although I talked her into working in 20 rep squats every do often. Hit me on the head now! I honestly can't remember her rationalization for not going with the max reps.

    This is a deload week, and boy do I need it! Lots of stress, a cold... low sleep... not good.

    Squats-
    115x5
    120x5
    125x5
    They didn't feel as light as I'd like, but they weren't bad.

    Then did

    2 rounds, not for time (couldn't find a stopwatch in the gym)
    Walking lunges (1 trip across the gym) with a 10k kettlebell in each hand
    Broad jumps with the Power Jumper (2 red bands, then 1 red band) one trip across the gym
    Row 200M

    Oh yeah- saw 146 pace on the rower for a short period on first round, 1:49 on second. Couldn't keep it up more than like 20 secs though.

    Definitely had me panting and sweating. I felt like the big dork in the power jumper, though that thing makes jumping hard! Of course there were like 6 people in the gym tonight. It's usually empty! :wtf:

  9. #9
    Join Date
    Nov 2009
    Location
    South of France
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    Hi,

    Quote Originally Posted by Aikislacker View Post
    Well, Tuesday night I did this:

    Row 500, rest 2 mins for 4 rounds.
    thanks for the inspiration, I did exactly the same this morning. Short, intense and interesting.

    IPB

  10. #10
    Join Date
    Dec 2008
    Posts
    25

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    starting strength coach development program
    Nice. Yeah, that was a little buttkicker!

    Noticed the other day that my right thigh is 1.25 inches larger than the left. Whoopsie. I know I have a tendency to use my right leg more when I get tired or things get heavy.

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