JamesW's Log JamesW's Log - Page 2

starting strength gym
Page 2 of 10 FirstFirst 1234 ... LastLast
Results 11 to 20 of 99

Thread: JamesW's Log

  1. #11
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Quote Originally Posted by Lion Heart View Post
    How can you be 20% bf @ 179 with them lifts.

    I'm the same height as you and I'm 12% bf @ 181 (US navy test). My lifts are pretty similar to yours.
    Don't know, I just get stronger without getting much bigger. Waist is 35" which says 20%. By picture comparison method I might be ~17-18%.

  2. #12
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    3/23/15

    BW: 180

    V.Squat
    290x5x4 rest 5,5,6 min

    V.Press
    Subbing Crossfit open workout 15.4-
    8 min AMRAP of handstand pushups/185lb cleans:
    3/3
    6/3
    9/3
    12/3
    13 time

    55 reps

    Rich Froning got 174 reps, so I'm right up there with the big dogs I did get 43 handstand pushups, which was plenty of pressing volume.

    V.Squat was a 5lb drop from last week based on some advice from the board. Felt fine. I may go to 5 sets next week depending on how I feel on Friday.
    Last edited by JamesW; 03-24-2015 at 07:40 AM.

  3. #13
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    3/24/15

    BW: 179.5

    Snatch 10 min skill work

    Jerk 185x2x6

    Pullup 7min density

    HIIT bike 20/1:40x7

    Kinda beat up from yesterday so just tried to get some skill/moderate volume in on the snatch and jerk. Plenty of cleans yesterday.

    Edit: watched a clean form video and picked up a cue that seems to work for me. It is "try to put the top of your head to the ceiling just behind you." Seems to help me fully extend and keep straight elbows.
    Last edited by JamesW; 03-25-2015 at 06:32 AM.

  4. #14
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    3/26/15

    BW: 178.5

    I.Squat 340x1, 330x5

    Wtd. ntrl. grip pullup 47.5x5x3

    HIIT
    spin bike 20/1:40x5
    ~2:00 transition
    rower 30/1:30x5

    340x1 felt light. On 330x5, I came way forward on toes on 2nd rep and barely saved it. Remaining reps were solid but a grind because of fatigue from 2nd rep. Still not satisfied with my warmup for the 1x5. May try 95%work weight x 3 as the last warmup next time instead of the heavy single.
    I'm pulling sub 1:30 500meter splits on the rower but still don't feel near the intensity I do on the bike. I think it is the lack of resistance on the recovery phase.

  5. #15
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Sat. 3/28/15

    Snatch singles 135, 135, 135, 145, 145, 155, 155, 160, 165, 170, 175 PR, 180 (f), 180 (f), 165, 165

    Clean 135, 155, 175, 195, 205, 215, 225 (f), 225, 235 (f), 235 (f), 235, 225, 225

    Dead 355x5

    Good day on snatches. 5lb PR at 175 went right up. But 180 felt like a ton of bricks--not even close. Cleans not the best. Bar path problems on most reps. Skipped jerks to give shoulder a break. Deads were not bad except hands being worn out from the snatch/cleans.

  6. #16
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Mon. 3/30/15

    V.Squat 290x5x5

    V. Press 115x5x5

    Bench rehab 135xbunch

    Squats a little tough from missing one day rest (had to move Friday workout to Saturday) but were fine once I worked out the stiffness. Shoulder still not ready for bench. Going to experiment with incline bench.

  7. #17
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Tues 3/31/15

    BW: 180

    Power snatch 135x2x6

    Rack jerk 205x1x6

    Pull up 5 min density

    HIIT bike 20/1:40x6

  8. #18
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Thurs 4/2/15

    I.Squat 345x1, 335x5 PR

    @Crossfit
    Clean and Jerk to 215, 2 attempts at 225
    WOD with pullups and thrusters

    The program is working for my oly lifts but might be too much for squats--my back is fatigued going into each squat session. 335x5 was enough of a grind that I may go to 340x3x2 next week. Clean and jerk at 215 went right up. Barely missed the jerk twice at 225. no doubt I had a PR of 220 in me if I had tried it.
    Last edited by JamesW; 04-02-2015 at 11:45 AM.

  9. #19
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Fri 4/3/15

    BW: 180.5

    Snatch 10 min skill work

    Dead 365x5

    HIIT
    spin bike 20/140x5
    3 min transition
    prowler 20/140x5

    I was deadlifting 385x3 a few months back when I tweaked my back. These were beltless as I could never get the belt to feel right. Have been working back up from like 225 since in 20 then 10 lb jumps, all with a belt which I finally figured out how to wear for deads and now really like. I had 1 maybe 2 reps in the tank after 365x5. Bar speed was good but grip was slipping on 5th rep. Probably one or two 10 lb jumps left before I go to 5lb jumps.

  10. #20
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    starting strength coach development program
    225 Clean and Jerk attempt from the other day. Just needed an inch or two more depth in the split.
    https://youtu.be/puf0c5o7isc

Page 2 of 10 FirstFirst 1234 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •