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Thread: Still on the Right Side of the Grass

  1. #2141
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    • starting strength seminar april 2024
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    3/27/21

    Cycle Three Week One - reps/sets

    Paused SSB (@7) - 90kg 5*3
    Paused Bench (@7) - 77.5kg 3*3
    Cable RDL - #16 10*3
    Revs Fly - 45lbs 10*3
    Dumbbell Press tempo down - 25lbs 10*4
    Planks - 60sec *3
    Hammer Curls - 70lbs 10*3
    Tri Pulldown - #10 10*3
    Leg Extensions (l/r) - 50kg 20*3

    Pretty easy Saturday session. I stayed at the appropriate RPE as requested...I'm such an adult.

  2. #2142
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    Quote Originally Posted by Browndog View Post
    small world.
    it really is. i've gone to a few of the moron meet ups, just a really smart group of morons

  3. #2143
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    Quote Originally Posted by Mr. Bingley View Post
    it really is. i've gone to a few of the moron meet ups, just a really smart group of morons
    I hope to get to the Texas meet up. It's usually Raw Natls weekend, so I've missed the last few.

    This year the calendar is open, so we shall see...
    Last edited by Browndog; 03-29-2021 at 05:55 PM.

  4. #2144
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    3/29/21

    Cycle Three Week Two - reps/sets

    Squat - 70kg 7*3, 90kg 5*3, 110kg 3*2, 130kg *2, 140 / 147.5kg *1
    Squat - 115kg 7*3
    Paused Belt Squat - 70kg 10*3
    Single Arm Hi Row - #11 10*3
    In Place Lunge - 24kg 10*3
    Dead Bug - 45sec *3
    Leg Exten (l/r) - 50kg 20*3

    I reserve comment...

    Suffice to say, the work is getting done.

  5. #2145
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    3/31/21

    Cycle Three Week Two - reps/sets

    Paused Bench - 40kg 7*3, 55kg 5*3, 65kg 3*3, 75kg 2*2, 85kg *2, 92.5 / 96kg *1
    Paused Bench - 72.5kg 7*2
    Spoto - 67.5kg 7*3
    Single Arm Incline Bench - 45lbs 10*3
    LTE - 32.5kg 12*3
    Dips - bw 12*3
    EZ Bar Curls - 32.5kg 12*3
    Swiss Ball Planks - 45sec *3

    My attitude these days is less than positive. I had to take a moment during warmups to get my mind right. That accomplished, the session went pretty well.

    That top single didn't feel soul crushingly heavy, which is a first...I think silent anger works.

  6. #2146
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    nice work!

  7. #2147
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    4/1/21

    Cycle Three Week Two - reps/sets

    Deadlift - 70kg 7*3, 120kg 5*3, 140kg 3*3, 160kg 2*1, 180kg *1
    Deads - 150kg 7*2
    Banded Goodmornings - grey band 12*3
    Kroc Rows - 90lbs 8*3
    Pulldowns - 110lbs 10*4
    Dead Bugs - 60sec *3
    Nordic Hamstring Curls - bw 10*3
    Leg Ext - 60kg 20*3

    Experimented with a wider stance in hopes of finding a pain free way to pull. By moving my feet out to shoulder width, I was able to get down to the bar without the type of knee flexion that gives me pain in my knee at setup and at the initiation of the pull.

    I found that I was able to pull pain free...hallelujah!!!

    Downside is that I'm not used to this wide stance, and it took a little off the top single (187.5kg didn't go, as I wasn't ready to push things too fast).

    At least I can pull the down sets, and that should continue for a while...long enough to get comfortable with this new stance, and to get the needed training effect. Coach and I will be working to tweak the set up: bring the feet in as close as possible without knee pain.

    I will say that I really felt this session in my glutes!

    Nice to leave the gym walking normally, and happy with the days work.

  8. #2148
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    4/3/21

    Cycle Three Week Two - reps/sets

    Paused SSB - 100kg 5*3
    Paused Bench - 80kg 3*3
    Cable RDL - #17 12*3
    Revs Fly (chest supported) - 40lbs 10*3
    Dumbbell Press Tempo Decline - 30lbs 10*4
    Leg Ext 70kg 15*3
    Nordic Hamstring Curls - 15lbs 10*3
    Tri Pulldowns - #12 12*3
    Hammer Curls - 50lbs 12*3

    Good session coming and going...might have undershot the Squats, and slightly overshot the Bench (s/b @7).

    I'm feeling like I might have turned a corner mentally (it helps to have a few sessions back to back that appear successful).

  9. #2149
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    4/5/21

    Cycle Three Week Two - reps/sets

    Squat - 70kg 7*3, 90kg 5*3, 110kg 3*3, 125kg 2*2, 140kg / 150kg *1
    Squat - 110 / 112.5kg *7
    Paused Belt Squat - 70kg 10*3
    Single Arm Hi Row - #12 10*3
    BSS - 15kg 10*3
    Palof Hold - 45sec *3
    Leg Extn. - 50kg 20*3

    A fairly meh session...though coach liked it. So if he liked it, so do I...sorta.

    Had a senior moment...I forgot the Belt Squats were supposed to be "paused". I knew there was a reason they felt so easy.

  10. #2150
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    starting strength coach development program
    4/7/21

    Cycle Three Week Three - reps/sets
    Bench - 50kg 7*3, 60kg 5*3, 70kg 3*3, 80kg 2*2, 90kg 1*2, 96.5kg *1
    Paused Bench - 75kg 7*2
    Spoto - 70kg 7*3
    Single Arm Dumbbell Bench - 45lbs 10*3
    LTE / Curls - 30 / 35 / 37.5kg *12
    Dips - bw 12*3
    EZ Bar Curl - 37.5kg 12*3
    Leg Ext - 50kg 20*3

    This microloading thing just might work. I will say the bar is feeling "lighter" coming out of the rack these days at the top end.

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