Chebass88 gets stronger day by day. Chebass88 gets stronger day by day. - Page 38

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  1. #371
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    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    Thursday, July 10, 2014

    I got a quick little session in at lunch today. Not as heavy as I would have liked, but whatevs.

    Curl: 65x5, 85x5, 95x3, 117.5x3, 112.5x5,4,3,3
    Press: 95x5, 145x3, 165x1, 177.5x3,3, 175x3, 172.5x4, 170x4
    KB Press: 32kg (each arm, one at a time): 5,5,5,3; 24kgx10 (both arms @ same time)
    Incline situps: 10

    Time: 62 minutes
    BW: 249.5lb (headed in the right direction)

    I got to the gym a little later today, which meant the weights area got invaded by the basketball crowd. Silly bullshit abounded. One of the better examples (besides the plethora of situps) was what I would call the "Lateral raise-press with lunge". To start, the lunger looks like the African guy from "I Heart Huckabees", about equally as tall. He grabbed the standard bar that has two 5s on either side (the collars are rusted onto the bar, so that is the only weight that can be used), and proceded to do a half lunge while pressing the bar (at a 45 angle to the ground). He was then CORRECTED on this exercise by another guy, on the proper way to lunge. After all of that, the original guy instructed a third guy on how to do the motion.

    In a gym battle, who would win with sheer nonsense: a CrossFitter with poor form (across broad time & modal domains) or an ill-informed amateur bodybuilder?

  2. #372
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    Friday, July 11, 2014

    Today was a decent squat day. I decided to push it on the pin squats (Anderson squats), so I started from a lower position (bar at navel height when standing).

    Anderson squats: 245x5, 335x5, 425x5x5 (3-4 minutes between sets)
    Squats: 245x5 - these weren't going to happen today, especially after the Andersons.
    Pullups: BW+22.5lb: 5,5,4,4; BW only: 4,4
    Chins: BW+22.5: 2,2,2,2; BW+45: 1,1; BW only: 3
    Good mornings: 45x10, 95x12, 145x10 (no where near pushing it on this one)

    Time: 80 minutes
    BW: 249.5lb

    Anderson squats are fun, especially when heavy.

  3. #373
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    Monday, July 14, 2014

    Deadlift: 245x5, 335x3, 425x1, 475x1, 515x1, 545xF,F
    Press: 95x5, 145x3, 165x1, 175x4,2
    Squat: 135x5, 225x3, 315x1, 365x1, 385x5 (belt only)
    Jerk work: barx5, 95x5

    Time: 60 min
    BW: 247.0 lb

    I've been wanting to change up my programming for a while. I've always enjoyed the olympic lifts, but have found them difficult to fit in (and continue to make progress with) a program focusing on SQ/DL/OHP/BP. I am going to give the Texas Method - Olympic lifting program from PPST3 a shot, formally beginning Wednesday of this week.

    Here is my rationale behind the change:
    1. Killing momentum. I always kill momentum with a program change. The only momentum I've had going recently is with the deadlift. I can still meet my 2014 goal of 585 even with this programming change. I think I should be able to meet my SQ & OHP goals as well.

    2. First cycle (9 weeks?) used to work on form in OLY lifts. PRs may occur, but they are not hard-earned due to limited experience so far.

    We'll see how it goes. I have been bordering on the brink of "exercising" the past few weeks, and a decent training focus is needed.

    Stay strong my friends.
    Last edited by Chebass88; 07-14-2014 at 12:53 PM.

  4. #374
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    Wednesday, July 16, 2014

    warmup: split jumps x 10
    Snatch: bar x 5, 95x3, (135x2)x5, (140x2)x3
    Clean & Jerk: bar x 5, 95x3, 135x1,1, 140x1, 145x1,1, 150x1,1, 155x1,1, 160x1,1,1, 165x1,1,1

    Time: 76 min (oof!)
    BW: 247.5lb

    I was pretty pleased with today's session, especially considering it is only the second time I've ever jerked. I think I tweaked something putting the bar down after the 12th C&J set, as I was trying to put it down in a controlled fashion. We'll see how it fares when squatting & pressing tomorrow. The weights are low, but that means there is plenty of room to grow within the program.

    Stay tuned until next time, for another exciting update from Chebass88.

  5. #375
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    Friday, July 18, 2014

    I definitely pulled something putting the weight down on Wednesday, so I moved squats & presses to today. Sitting in my desk chair at work was pretty painful, as was walking around. I was super conscious about maintaining excellent posture. Last night and this morning, everything began to feel better. I walked to my lab this morning (~15 minutes each way), and stood while building my test in the lab. Everything felt great. I could train!

    Squats: 45x10, 135x5, 225x3, 315x1, 345x5x5 (3-7 minutes rest between sets due to jawing with a friend, belt only)
    Press: 95x5, 145x3, 150x5x5 (1.5 min between sets)
    Chins: 6,5,5 (1 min between sets)
    Time: 62 minutes
    BW: 246.5lb (less than last week!)

    There is nothing like a good bunch of squats to get the blood moving & the body feeling better. Have you done yours today?

  6. #376
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    Nothing like getting the blood flowing to feel better.
    Do zerchers count?

  7. #377
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    I'd say so!

  8. #378
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    Sunday, July 20, 2014

    Today was a decent weightlifting session.

    Warmup: split jumps x 10
    Snatch: bar x 5, 95x3, 135x1, 155x1, 165x1,1, 175xF,F
    Clean & Jerk: 135x1,1,1, 155x1, 165x1, 175x1, 185x1,1
    Front Squats: 135x5, 185x3, 225x3,3,3
    Curls: 65x5, 85x5, 95x3, 118x3, 115x4, 108x5

    I recorded the olympic lifts. I need to work on keeping my arms straight (I bend them after the bar passes my knees), reach max extension BEFORE splitting, land in the split with better foot position, and catch the bar with extended arms. Lots of work to do.

    I am in San Diego for work this week. I got stuck in a middle seat on the cross-country flight. Ugh. At least I used the time to analyze my lifting videos. At least I should be able to see some interesting characters near the convention center (ComiCon is in town). And lots of great Mexican food.

  9. #379
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    Quote Originally Posted by Chebass88 View Post
    I am in San Diego for work this week. I got stuck in a middle seat on the cross-country flight. Ugh. At least I used the time to analyze my lifting videos.
    What did your neighbors think of that?

  10. #380
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    starting strength coach development program
    Quote Originally Posted by medwards View Post
    What did your neighbors think of that?
    I was sandwiched between my colleague & some Indian guy who slept the whole time. I didn't receive any comments - although I was read to spread some barbell gospel if asked...

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