RandallEW Finally Logs a Log RandallEW Finally Logs a Log - Page 5

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Thread: RandallEW Finally Logs a Log

  1. #41
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default Cycle 10 - Volume Bench & Squat

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    ** Estimated Maxes: DL - 390; SQ - 420; BP - 270; PR -175 **

    Tue. 11/13
    Bench: 175x5, 202.5x5, 227.5x3, 227.5x2, 202.5x5
    Squat: 272.5x5, 315x5, 355x5

    • OK then, back to increasing the weights. I'm tired of just maintaining - it doesn't motivate me. I should be able to complete 2 cycles before I head home next month.
    • Bench was disappointing, but I managed to get some additional volume in. If I get my intensity weight, I'll still move up for the next cycle.
    • Squat wasn't bad, but I was low on energy overall. I think diet was the primary reason.

  2. #42
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default Cycle 10.2 - Volume Press & Deadlift

    Thu. 10/14
    Press: 112.5x5, 130x5, 147.5x5
    Deadlift: 252.5x5, 292.5x5, 330x5

    • Press didn't feel too bad, but I don't think I had any extra in me, unlike most times.
    • Deadlift was just right. All reps done with good form and double overhand grip.
    • Several Crossfitters were in the way, so I skipped chins. It was fun to see them staring, though. Once again, I'll fit some chins in tomorrow. I don't usually log these.

  3. #43
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default Cycle 10.3 - Intensity Bench & Squat

    Sat. 11/16
    Bench: 202.5x5, 227.5x3, 255x1
    Squat: 315x5, 355x3, 397.5x1
    Chins: 3, 1, 1 (ugh)
    Cable Underhand Pulldowns: 77.5x5x5
    Barbell Curls: 65x5x2

    • Standard lifts felt fine - no problems.
    • Chins have taken a hit. I intend to work on them as best as I can for the couple of weeks.
    • CUPs done explosively and from my knees to achieve full ROM. I'll try moving up to 82.5 next time.
    • I've never done curls in my life. I was just experimenting here, but I'll try to keep this rotation (chins, CUPs, curls) following Andy Baker's advice.

  4. #44
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default Cycle 10.4 - Intensity Press & Deadlift

    Mon. 11/18
    Press: 130x5, 147.5x3, 165x1
    Deadlift: 292.5x5, 320x3 (10 lb too light), 370x1
    Chins: 3, 3, 3, 3
    Cable Underhand Pulldowns: 77.5x6x3
    Barbell Curls: 65x8x2, 65x6x1

    • Main lifts were fine, except I messed up the weight on the second set of the deadlift
    • Chins were a little better today than last workout.
    • I forgot to increase the weight on CUPs.
    • Curls are probably a little too heavy for me. They feel light until about rep 5, when I run out of steam. Maybe I'll do better next time, or I might drop the weight a bit.

  5. #45
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default SSS Level 2 Registration

    A few days ago, I signed up for the SS Seminar Level 2 in Westminster, MD, scheduled for March 28-30. I'm really looking forward to this. Maybe it was a little crazy for me to choose the Level 2. I'm probably starting too late and too old to ever coach or compete, but I want this to be a lifelong interest, and I want to learn things in detail. I've lived half my life being sedentary, overweight, and weak, and while I'm nowhere near my goals yet, I prefer being active, thinner, and a stronger than before.

    If anyone out there intends to register for that seminar, let me know. It would be good to get in touch with people who share my interest in SS.

  6. #46
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default Cycle 11.1 - Volume Bench & Squat

    ** Estimated 1RM: DL - 395; SQ - 425; BP - 275; PR -177.5 **

    Fri. 11/22
    Bench: 177.5x5, 205x5, 232.5x4
    Squat: 275x5, 317.5x5, 360x5
    Chins: 3, 3, 3
    Cable Underhand Pulldowns: 82.5x6x2

    • Getting over another cold, so I cut this a little short. I started getting dizzy during the CUPs.
    • I might have gotten the 5th on the bench, but there were many people around, and I just didn't want to miss with everyone there.
    Last edited by RandallEW; 11-22-2013 at 12:02 PM.

  7. #47
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default Cycle 11.2 - Volume Press & Deadlift

    Sun. 11/24
    Press: 115x5, 132.5x5, 150x5
    Deadlift: 255x5, 295x5, 335x5
    Chins: .5

    • Feeling better today but still not 100%. I started chins but I was out of steam, so I plan to do chins, CUPs, and curls tomorrow morning.

  8. #48
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default Cycle 11.3 - Intensity Bench & Squat

    Tue. 11/26
    Bench: 205x5, 232.5x3, 260x1
    Squat: 317.5x5, 360x3, 405x1x2

    • I recorded myself for the first time. This made me really self-conscious, and my form suffered for it. I also cut it off a bit high, I think. The second rep I did later was better but still not great. I just need to forget about the camera. I'll probably post a link to the rep later (uploading is so slow from here).


    Here we go - 405x1. Being recorded really messed with me - made it hard to focus. My form got a little messy, and I cut it off a bit high, I think. Oh well, I'll get better at this.
    http://youtu.be/_e-qkxF_7jY
    Last edited by RandallEW; 11-26-2013 at 02:24 PM. Reason: Added link to video

  9. #49
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default Cycle 11.4 - Intensity Press & Deadlift

    Thu. 11/28
    Press: 132.5x5, 150x3, 167.5x1
    Deadlift: 295x5, 335x3, 375x1
    Chins: 4, 3, 3

    • Happy Turkey Day!
    • Everything felt decent, though 375 DL was so bloody slow. Having a big Thanksgiving meal afterwards was a very nice treat.

  10. #50
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default Cycle 12.1 - Volume Bench & Squat

    starting strength coach development program
    Sat. 11/30
    Bench: 180x5, 210x5, 237.5x2, 225x3, 210x5
    Squat: 277.5x5, 322.5x5, 365x5

    • Wasn't feeling it tonight. I ate a granola bar in the middle of the session to try to get some energy.
    • I see that volume and intensity levels want to separate a little further, similar to how TM works. I've been having trouble making the sets of 5, but intensity attempts are still succeeding. I'm not sure if I should just let the separation occur or not.
    • Squat was probably the hardest set I've ever done. The 3rd rep at 365 was very slow, such that I wasn't sure if I'd get the 4th rep. I was psyched enough to try it, and it was even slower. I thought I had a good chance of dropping an attempt at a 5th rep, but I didn't care - I was going to give it everything I had. It was incredibly difficult, but I got it.
    • I'll try to do chins and things tomorrow morning.

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