Consitency Consitency - Page 12

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Thread: Consitency

  1. #111
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    Nov 2011
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Monday 8/26 - Upper Volume

    Bench
    210x5x4

    Press
    115x6,8,7

    First set I hit the rack on the way down, fucked me up.

    Chins
    BW + 62.5lbs x 5 x 3

    Tuesday 8/27 - Squat (No longer volume)

    Squat
    225x5x3

    Tried these with no belt, also bought weightlifting shoes. The Adidas ones, they were only $70 at rogue.com so it was a good bargain. Can't wait to use them.

    Power Cleans
    180x1x5 - I couldn't get all ten reps with the one minute break so I'm resetting back to 3x5 to the last weight I managed to do which is 157.5lbs.

  2. #112
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    Nov 2011
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    Friday 8/30

    Weight: Still 184 but I'm eating a lot better, I think I'll see bump in weight soon.

    Bench
    230x5 - Happy about this, felt a lot stronger today

    Squat
    230x5x3 - Felt better than Tuesday's work out. I'm doing these without a belt as of now because its light weight. My shoes came in but they ended up being too small, I sent them back to Rogue, hopefully I'll get the new ones by Tuesday.

    Deadlift
    370x5 - Hit all 5 reps this time but I know my back was unlocked on 4th rep. Have to keep attention to that.

    Ez bar Curls
    105 x 7
    90 x 8
    90 x 6

    - Haven't done these in a while

  3. #113
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    Nov 2011
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    Monday 9/2 - A

    Press
    135x5x3 - I got significantly weaker on the press, I need to pay more attention to it

    Squat
    235x5x3 - Felt good still no belt, going to squat three times this week.

    Power Cleans
    157.5x3x5

    Chins
    BWx15,10

  4. #114
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    Nov 2011
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    Wednesday 9/4 - Considered light

    Weight: 185.6lbs - Gained a 1lb

    Squat
    240x5
    240x5
    240x5

    Without the belt still, I wonder how long this will last. I'd at least like to get to 250, but at the same time it's not my biggest worry.

    Bench
    185x5x3

    Curlz
    107.5lbs x 7
    90lbs x 10,9

    Erg: 30 on 1:30 off x 7 rounds

  5. #115
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    Nov 2011
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    Friday 9/6 - Intensitish Day

    Squat
    245x5x3 - Felt good, still without belt. Got word that Rogue will honor my exchange for a bigger size so I should have my new shoes next week.

    Press
    150x4 - Felt better than last 147.5x4, the last rep on the way down was farther away from my face so it messed up the bar path. I think this is just a matter of me not concentrating on the lift as much as I used to.

    Deadlift
    375x5 - All good reps made sure to keep my back really tight and flat, the weight is becoming heavy so I can't promise perfect form but it was good.

  6. #116
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    Nov 2011
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    Monday 9/9 - Bench week

    Weight: 186.2

    Squat
    250x5x3 - Used the belt this time

    Bench
    212.5x5x4

    Power Cleans
    160x3x5 - Probably my best ones yet

    Curls
    110lbs x 6
    90lbs x 9
    85lbs x 7

    10 hours of sleep from the last two nights, was really tired for this work out that's why I used the belt for squats. Weight is going up which is nice but I don't want to rush it have to make sure its nice and steady. After the gym I walked in for a great surprise, my adidas weightlifting shoes are finally in. Can't wait to use them on Wednesday.

  7. #117
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    Nov 2011
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    Wednesday 9/11 - Light Day

    Press
    120x5x3

    Squat
    200x5x3 - Broke in the adidas weightlifting shoes, felt good. We'll see how heavier weight will feel

    Chins
    BW+67.5lbs x 5,4,3 - Going to reset this

    Curls
    Dumbells 35lbs x 10,7

  8. #118
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    Nov 2011
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    Friday 9/13 - Intensity

    Had a tough day at the gym missed on a few attempts. Looking back at the programming for this week I should have done some things different. Wednesday's heavy chins probably interfered with my Bench since I was still sore from Monday. Chins probably didn't help my deadlift either. I also have some gratification knowing that I wasn't 100% yesterday since today (saturday) I have a fever, its hard to tell whether I was sick before or after the gym but I'm sure it didn't help.

    Squat
    255x5x3

    Squats went well, I think I have the stance down with my new shoes. The only thing was that the bar was either pushing me forward or rolling back during the sets. I realized that I probably have a bent bar, so after I finished up I took off the weights and rolled the bar on the pins. Just as I suspected the bar would speed up and slow down as it rolled indicating that the bar was bent.

    Bench
    232.5x3,3

    I needed a spot on the fourth rep of the first set, like I said I think this is from the heavy chins on Wednesday.

    Deadlift
    380x2

    Just didn't have it. 375x5 was tough but it wasn't so tough that I wouldn't be able to do 380. I'm going to repeat this weight this week.

    Curls
    110x6
    90x10
    85x7

    Realized I did curls 3 times this week. Too much I just had sloppy programming all around.

  9. #119
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    Nov 2011
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    No updates, got extremely sick since Saturday with the flu. Haven't been this sick in a while, body aches lots of sweating and cloudy head. Haven't been this sick in a while, I have pretty much been a vegetable these last 4 days. Today is the first day I can tell I'm getting better. Hopefully tomorrow I'll do light day.

  10. #120
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    Nov 2011
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    starting strength coach development program
    9/18 Wednesday - Light Day

    Decided to train today thinking I was 90% recovered from the flu, only to realize that its more like 75%. Started off with the bench with intentions of doing ramp up to 5s to get the blood going and keep the program inlined. That's where my first sign of weakness came from, after each set - although not that hard - I was a little light headed. Next came the squat, I was scheduled to do 260x5x3 on Friday so I figured not squating in a few days maybe I should ramp up to 255 for a set in order to feel the weight. Only to realize how tight I was from the last 4 days of spending most of my time in the bed, I mean I was really tight it took me a few sets with just the bar to hit depth. And then came this pain in my left hip, as I reached bottom of the squat I felt my left hip crack around where my femur head is. Good news as I did dynamic stretches in between sets the pain started to subside so I got up to 225x1 and I knew that was all for today. Next were chins I realized I'm going to go easy so I did BW sets of 5. But I had such a tightness in my left bicep shoulder it was un-real, if this is what getting old feels like put me down at 35. Good news just like the squats the tightness went away after 5 sets. I only hope that the hip thing was a one time thing from being bed ridden the last four days - I will make sure to stretch the next few days.

    Bench
    175x5
    200x5
    215x3

    Squat
    135x5x4
    185x3x2
    225x1

    Chins
    BWx5x5

    Being sick sucks

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