JamesW's Log JamesW's Log - Page 3

starting strength gym
Page 3 of 10 FirstFirst 12345 ... LastLast
Results 21 to 30 of 99

Thread: JamesW's Log

  1. #21
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Mon 4/6/15

    V.Squat 295x5x5

    That's it. Short on time today

  2. #22
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Quote Originally Posted by JamesW View Post
    Starting up TM after revisiting novice land for a few months.

    5’10 179 @20 BF age 37. In other words, I don’t have much muscle mass and have a little bit of a gut.

    Lifts at end of advanced novice:
    Squat 330x5
    Bench 245x3
    Dead 435x1
    Press 145x3

    Power clean 225x1
    Clean 240x1
    Jerk 215x1
    Power Snatch 160x1
    Snatch 170x1

    Goals
    Squat 405x1
    Press 180 or bodyweight
    Clean 315
    Condition enough to occasionally compete Crossfit with wife and not embarrass myself or her

    Not sure on the details but programing is going to be some kind of 4 day oly hybrid. Bench has been bothering my a/c joint so I’m going to press/push press/ jerk only for now. This is probably good because my press is low compared to my bench.
    Welp, 4 years of Crossfit later...

    5'10 167 @12% BF age 41

    Lifts (prior to back issue rehab):
    Squat 315x5, 325x2x3, 345x1 (all high bar)
    Bench 215x5
    Dead 435x1
    Press 135x3

    Power clean 265x1
    Clean 285x1
    Jerk 257x1
    Power Snatch 192x1
    Snatch 212x1

    Goals
    BW to ~175 at ~13% BF
    Squat 405x1
    Press 175 or bodyweight
    Clean 300
    Jerk 285
    C+J 275
    Snatch 225
    Maintenance conditioning/skill work for Crossfit with two conditioning peaks per year in October (CF Open) and June/July (summer competition)

    Programming plan:

    About 4 weeks in to an LP for bench/press

    On 1st week of LP for squat/dead, preceded by Star rehab deadlifts for 2 weeks (seems to have worked), preceded by a few attempts at Squat LP ending in back pain/resets at 245ish.

  3. #23
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Mon 7/1
    Sq (Low Bar) 215x5x3

    Wed 7/3
    DL 225x5

    Thurs 7/4
    Bench 185x5x3
    Press 110x5x3

    Fri 7/5
    Sq 225x5x3


    Mon 7/8
    Sq 235x5x3

    Wed 7/10
    DL 245x5

    Thurs 7/11
    Bench 195x5 205x2 195x5 205x2 195x5
    Press 115x5x3

    Fri 7/12
    Sq 245x5x3
    *back pain


    Mon 7/15
    DL 265x5

    Tues 7/16
    Star DL 95x25x3

    Wed 7/17
    Star DL 105x25x3

    Thurs 7/18
    Star DL 115x25x3
    Bench 205x5 220x1 205x5 220x1 205x5 (rest 3:30 before and after each single)
    Press 120x5x3 (RPE 9)

    Fri 7/19
    Star DL 135x23x3

    Sat 7/20
    Star DL 155x21x3


    Mon 7/22
    Star DL 175x15x2

    Tues 7/23
    Star DL 195x14x2

    Wed 7/24
    Star DL 205x13x2

    Thurs 7/25
    Star DL 165x10x2 (recovery)
    Bench 210x5 225x1 210x5 (RPE 9.5) 225x1 195x5 (move to 1 + 2 backoffs)
    Press 122x5 122x(4+fail) 115x5 (move to separate day/backoffs if necessary)

    Fri 7/26
    Star DL 235x10x2

    Sat 7/27
    Star DL 165x10x2 (recovery)


    Mon 7/29-start real-ish LP
    Sq 225x5x3
    DL 275x5
    Back good today

    Tues 7/30
    Bench 215x5 (rpe 9.0) 230x1 200x5 230x1 200x5
    Chins +30lbx5x3 (chest to bar)
    Last edited by JamesW; 08-03-2019 at 02:42 PM.

  4. #24
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Thurs 8/1
    6:00 am @ home
    168.0 BW

    Sq 245x5x3
    *minor back pain, lower left erector muscle belly, dull/no stabbing
    Press 122.5x5x3 (RPE 8.5)
    Lt DL 165x19


    Decided to repeat press weight that I missed on set 2 rep 5 last time. Last time was directly after bench, so I knew I would have some extra juice with press only today. The weight today felt "appropriate." Hard-ish but had a sure rep in the tank on each set. 125x5x3 for next time.


    My RPE scale:
    9.5- probably 0 reps in the tank
    9.0- probably 1 rep in the tank
    8.5- definitely 1, maybe 2 reps in the tank
    8.0- medium
    7.5- light
    Last edited by JamesW; 08-01-2019 at 01:15 PM. Reason: Press and RPE thoughts

  5. #25
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Sat 8/3
    BW 168.5
    @ gym

    Bench
    217.5x5(rpe 9.0) 232x1 202x5x2

    Really happy with how the bench is going, can actually "feel" a strength increase session to session. Hoping to take 2.5 jumps to around 230x5. Targeting 1lb bw increase per week
    Last edited by JamesW; 08-03-2019 at 03:18 PM.

  6. #26
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Sun 8/4
    @home

    Squat 255x5x3

    DL 295x5

  7. #27
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Long forearm dilemma. First, with closed fists over bar, looks better but is tough to get upper back tight. Second, with bent wrists, looks bad but feels more comfortable and gets more upper back tightness. Trying to figure out which way to go.

    IMG_2659.jpg

    IMG_2662.jpg

  8. #28
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Mon 8/5
    bw 169.0

    Press 125x5x3

    c2b chins 40x5x3

    Press thoughts:
    I'm doing Press 1.5, or at least my understanding of it. Each set was 4 fast/easy reps on the initial breath, followed by pause and breath at top of rep 4, followed by grindy/touch 5th rep. Grind partly from fatigue (pause and additional rep) but mostly just loss of tightness after re breathing. Considering rolling from two breath 3x5 to one breath 4x4 once the 5's stall
    Last edited by JamesW; 08-06-2019 at 11:03 AM. Reason: press thoughts

  9. #29
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    Tues 8/6
    bw 169.0

    Squat 265x5x3

    DL 305x5

  10. #30
    Join Date
    Aug 2014
    Location
    Greenville, SC
    Posts
    306

    Default

    starting strength coach development program
    Fri 8/9

    Bench 220x5 (rpe 8.5) 235x1 205x5x2

    Sq 275x5x3

    Squat thoughts: Getting hard but bar speed looks good. Planning on one more 10 lb jump, then a week or so of 5lb jumps, then continue 5lb jumps but add 80% mid week workout
    Last edited by JamesW; 08-09-2019 at 12:50 PM.

Page 3 of 10 FirstFirst 12345 ... 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
  •