Still on the Right Side of the Grass Still on the Right Side of the Grass - Page 213

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Thread: Still on the Right Side of the Grass

  1. #2121
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    • starting strength seminar june 2021
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    3/8/21

    2nd Cycle - Week Three reps/sets

    Squat - 70kg 5*3, 100kg 3*3, 115kg 2*2, 130kg *2, 145kg / 152.5kg *1
    SSB - 110kg *5
    SSB - 100kg 5*2

    In Place Lunge - 36kg 10*3
    Dumbbell Mid Row - 80lbs 8*4
    Dumbbell Revs Fly - 45lbs 8*4

    Leg Ext (l/r) - 70kg 20*5
    Hamstring Curls - 20*5

    Not the best Squat session: 145 moved poorly, and 152.5 was a tad high.

    Coach is asking me to get used to bigger jumps between weights. Instead of 5 to 7.5kg jumps, he wants me to get used to 10 -15kg jumps. That may have been the issue at 145kg. That jump from 130 to 145 was the first bite of this new apple.

  2. #2122
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    3/10/21

    2nd Cycle - Week Three reps/sets

    Bench - 50kg 5*3, 60kg 3*3, 70kg 2*3, 80kg *2, 85 / 90kg *1
    Bench - 80kg *5
    Bench - 75kg 5*2
    Close Grip - 65kg 10*3

    Dumbbell Incline Bench - 60lbs *8, 9, 9
    Dips - +12kg 10*3
    Tri Pulldowns - #13 10*3
    Hammer Curls - 50lbs 20*6

    Really solid session, everything moved well...especially the Close Grip work.

    Sneaking up on hitting my sets of Dumbbell Incline work with the 60s.

    Blew the arms up with the supersetting of tri's and bi's...they were burning like never before.

  3. #2123
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    3/11/21

    2nd Cycle - Week Three reps/sets

    Deadlift - 70kg 10*3, 120kg 5*3, 150kg 3*2, 170kg *2, 185 / 200kg *1
    Deads - 165kg *5
    Deads - 155kg 5*2
    Below Knee Big Wheel Pulls - 173kg 8*2

    Single Leg RDL - 28kg 12*3
    Dumbbell Bench - 60lbs 12*3
    Leg Extensions (l/r) - 50kg 30*3

    Top single at 200kg was a little ugly, but it moved well, and there was more if needed.

    A goodly amount of volume, and still in the correct RPE wheelhouse.

    Those Big Wheel Pulls are the ticket back to 227.5kg and beyond...

  4. #2124
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    really really great work

  5. #2125
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    3/13/21

    2nd Cycle - Week Three reps/sets

    Squat - 110kg 8*3
    Bench - 75kg 8*3
    Deficit Deadlift - 150kg 5*3

    Cable Hi Row - #14 10*3
    Leg Ext (l/r) - 50kg 10*3 (5 count hold)
    Dumbbell Revs Fly - 45lbs 10*3
    Nordic Hamstring Curls - bw 10*3

    Good way to end the week. Feeling good, not beat up...

    Weight is still under 200lbs. Not too concerned that something is going on medically. I attribute the lack of movement upwards to the additional assistance work, and not adjusting my caloric intake accordingly. That, and I hate to eat...

    Off to eat something dense...

  6. #2126
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    Quote Originally Posted by Mr. Bingley View Post
    really really great work
    I'm in a good place at the moment.

    My coach's programming has been spot on for a while now.

  7. #2127
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    3/15/21

    2nd Cycle - Week Four reps/sets

    Squat - 70kg 6*4, 90kg 4*3, 110kg 3*2, 130kg*2, 145 / 155kg *1
    SSB - 115kg *5
    SSB - 105kg 5*2
    In PLace Lunge - 32kg 10*3
    Dumbbell Mid Row - 80lbs 8*4
    Nordic Hamstring Curls - bw 10*3
    Leg Ext (l/r) - 70kg 10*10

    Not a bad way to end week four. 155kg was a tad high due to lack of confidence about hitting the hole and coming out of it.

    That said, it didn't feel as hard as it looked. In training I'm within 10% of my meet max. June could be interesting if my knee holds up.

  8. #2128
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    3/17/21

    2nd Cycle - Week Four reps/sets

    Bench - 50kg 5*3, 60kg 3*3, 70kg 3*2, 77.5kg *2, 85 / 92.5kg *1
    Bench - 82.5kg *5
    Bench - 77.5kg 5*2
    Close Grip - 67.5kg 10*3
    Dumbbell Incline - 50lbs 12*3
    LTE - 40kg 5*3
    Tri Pulldowns - #14 5*3
    Leg Extensions (l/r) - 50kg 30*9

    Single at 92.5kg wasn't the best display.

    Overshot RPE on the rest of the session. Though I did stop myself from real stupidity in the Incline work, by dropping the weight from 60lbs to 50lbs.

    Just one of those sessions...

  9. #2129
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    3/18/21

    2nd Cycle - Week Four reps/sets

    Deadlift - 70kg 5*3, 120kg 3*3, 145kg 3*2, 165kg 2*2, 180kg *2, 195kg *1, 205kg *3/4
    Deadlift - 160kg *3
    Deadlift - 140 kg 3*3
    Below Knee Big Wheel Pulls - 155kg 5*3
    Single LEg RDL - 70lbs 12*3
    Dumbbell Bench - 60lbs 12*3
    Leg Extensions - 70kg 15*3
    Nordic Hamstring Curls - 10*3
    Leg Extensions - 70kg 15*3

    Almost had a disaster occur at 205kg. Fortunately it appears to just be a cramp and not a pull...phew!

    Found a way to get the rest of the session in, albeit at lower weight and lower rep scheme...just did more sets.

    If I could continue to get work in at those weights, I'm not to concerned about any real damage being done.

  10. #2130
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    starting strength coach development program
    was it a cramp in your calf? those get me rolling around on the floor in agony; i can't imagine what that would be like while deadlifting, or god forbid squatting

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