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  1. #1
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    Default David's Log

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    Decided to start a log again. My old log from earlier this year is here.

    http://startingstrength.com/resource...t=28717&page=5

    Moved it here since I have not been feeling especially competitive. I just finished a de-load last week - tonight was first training day back. I've been doing my own programming - following a 4 day lower/ upper split.

    I use reps x sets

    DL
    425+80lb chains x 3, 425 x 3, 405x3x2 (RPE 9,8,7,8)

    Squat
    up to 315x6 (RPE 9) hard after DL volume

    Walking DB lunge
    60sx12 steps, 70sx12 steps

    1 set short of plan, out of time and everyone was leaving

  2. #2
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    Welcome back stranger :-)

  3. #3
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    Thur. 11/15/12

    Bench
    w/u, 225x5, 265x3, 265x2, 225x5x2 (RPE 5, 9.5, 9, 7, 7)

    Press ISOs (each pressed from normal start position)
    225lb x 12 count at low nose height
    185lb x 10 count at eyebrows
    165lb x 6 count 1" above head
    155lb x 7 count 1" above head

    DB Row
    120lb x 8 each side x 3

    OK night. Bench is a little off recent numbers that were feeling light. Maybe need to do more on de-load weeks so feel less rusty. Did not do the ISOs last week, a little weaker than where I finished. Next week will start at top where I'm not as strong and work down.

  4. #4
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    Sat. 11/17/12

    Squat w/ chains
    w/u 135x5, 225x5, 275x1, 315x1, 315+40lb chain x 1

    Work: 315+80lb chain x 3 x 3 (RPE 7, 8, 8)
    First time doing these, felt really good. Set up was perfect with one link just barely on ground at top.

    Trap Bar DL
    435x5, 525x3 (RPE 4, 9)
    First time doing these since Sept. 525x1 was my 1RM over the summer, so I've improved.

    RFESS (holding DBs)
    45s x 5 each side
    50s x 5 each side x 2
    I did these last cycle too and just can't seem to make it work, they hurt my hips regardless of how light I go. Dropping them.

  5. #5
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    Sun. 11/18/12

    Press
    w/u, 190x2x3 PR for reps (RPE 9, 9, 9.5), 155x8
    This was very hard since I did not feel 100% recovered from Thur.

    CG Bench
    w/u 135x5, 185x5, 225x3, 245x1

    Work: (all w/ 50lb chain)
    245x1 (F 2nd)
    250x1x4

    First time doing these, I think I had it set up good with chain nearly off ground at top, but it was harder than I expected - wanted 2x3. At the end of October I made 285 easy, and just missed 295 about 7 inches off my chest. I was going to add board presses (did 1 session before de-load and got 265x6 w/ 3 board) but since I'm alone on Sunday I don't feel safe. I also just switched the order of my days so now I get one less recovery day for this workout.

    Superset (3 times through)
    Inverted rows x 10
    Band pull aparts x 20
    Last edited by strong_over_matter; 11-18-2012 at 02:01 PM. Reason: forgot set

  6. #6
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    Tue. 11/20/12

    DL
    (w/u up to 425x1 which is a no belt DOH PR)

    Work:
    430+100lb chains x 2
    430+80lb chains x 1
    425x3
    (RPE 9, 9, 8) Much harder set up than last week. ~1/3 chain weight on bar at start and completely off ground at top. But no problem locking out 530lb at top (times 2!). My goal for this year was 515x1 so I still have a chance.

    Squat
    up to 315x8 (RPE 9)

    Beat last week by 2 reps. I have not done more than 5 reps in a very long time which is why I've added these. Goal is to improve work capacity. I'd like 315x12 which is the best I've ever done when I was about 30, 6 1/2 years ago.

    Walking DB lunge
    60s x 12 steps x 1
    70s x 12 steps x 2

    Good training night. Will train tomorrow a day early since travel on t-day.
    Last edited by strong_over_matter; 11-20-2012 at 09:19 PM.

  7. #7
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    Good things happen when I leave!

    I have a hunch we'll be checking off those 2012 goals :-)

  8. #8
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    Quote Originally Posted by jenica View Post
    Good things happen when I leave!

    I have a hunch we'll be checking off those 2012 goals :-)
    Thanks to all your support!

    Here is a video of me competing earlier this summer. I had to compete as a novice since I had no chance in the 200 to 232 open class. It was an odd novice class with several bigger guys (one at 350lbs!). The weights were light and we ended up having rep out contests. In the end it came down to overall conditioning. I'm hoping to be able to compete in the open division this year at 232lb.

    http://www.youtube.com/watch?v=i01lgp_6tS0&feature=plcp

    Other fun training videos:

    Car DL:
    http://www.youtube.com/watch?v=Jp2vk...re=context-cha

    Medley 500lb yoke / 175lb keg / 210lb farmers:
    http://www.youtube.com/watch?v=Q7-jY...ture=endscreen

    505lb tire DL:
    http://www.youtube.com/watch?NR=1&v=...ture=endscreen

  9. #9
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    Wed. 11/21/12

    Not recovered from Sunday or last night, shoulders and tris mostly, back to back workouts es no bueno.

    Bench
    135x5, 175x5, 205x5, 230x5, 270x2x2 (RPE 9, 9), 205x10

    Press ISOs
    145lb x 15 count 1" above head (backed off too much)
    185lb x 10 count at eyebrows (video)
    225lb x 8 count at nose (1 hole up from last week)

    http://www.youtube.com/watch?v=cwOQcFHQzeA&feature=plcp

    Superset (3 times through)
    Wide pull down - 155x10x3
    DB bench - 60sx10, 70sx10x2
    DB Curl - 30sx10, 40sx10x2

    More pull downs
    170x10x2

    Looking forward to two rest days and lots of eating. Happy Thanksgiving!

  10. #10
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    starting strength coach development program
    Sat. 11/24/12

    Squat w/ chains
    w/u: 135x5x2, 225x5, 275x1, 325x1
    Work: 325+80lb chain x 3 x 1, 335+80lb chain x 3 x 2 (RPE 8, 9, 9)

    Trap Bar DL
    w/u 255x5, 435x3, 525x1
    Work: 555x2 (PR), 575x2 (PR) (RPE 8, 9)

    Was actually trying to work up to a heavy single but I could not stand to leave a rep I knew I had - didn't follow my program but hit huge PRs! These have good carry over for strongman events like farmers, frame carry, and car DL.

    DB Step up (3 sets)
    50s, 60s, 70s x 8 each side

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