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Thread: M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz

  1. #881
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    May 2014
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    Wednesday, November 8, 2017

    Day 3 - Supp Squat, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 215.2 lb (+0.4 lb over last Wednesday)
    Sleep: 1:00am-9:55am
    Time in Bed/Time Asleep: 8h55m/8h4m
    Restless/Awake: ??m (18x)/??m (2x)
    Pre-Bed Self-Med: Nothing

    Garage Gym Conditions:
    Pre-workout Meal: @ t - 1h45m

    446 kCal - 54g (C), 8g (F), 41 (P), 6g (Fib)

    Wheat bread, peanut butter, honey, whey isolate

    Day's Macros: 261/260 C, 69/69 F, 251/250 P, 50/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 6/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 7/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Pin Squat - Rx: x6@6, x6@7, x6x3@7.5s
    • 185x6@6
    • 225x6@6.5
    • 255x6@7.5
    • 255x6@7.5
    • 255x6@7.5


    DB Seated Press - Rx: x6@7, x6@8, x6x3@9s
    • 45x6@6
    • 55x6@7.5
    • 60x6@9
    • 60x6@9
    • 60x6@9


    CG Floor Press - Rx: x9@6, x9@7, x9x3@8s
    • 175x9@6
    • 185x9@7
    • 195x9@8
    • 195x9@8
    • 195x9@8


    Notes

    Pin Squat: Wednesdays are my nightmare. I decided to lower the intensity on Wednesday squat. I also picked up the pace. Strict 3m30s rest, and only one breath between reps.

    DB Seated Press: With heavier dumbbells it becomes extremely difficult to get them up to the starting position. The pressing itself was manageable, but I almost couldn't get into position with the 60s. It seems like injury risk is high getting them up there.

    CG Floor Press: No comments.

  2. #882
    Join Date
    May 2014
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    Sunday, November 12, 2017

    Day 1 - Comp Squat, Comp Bench


    Training Week

    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 214.0 lb (-1.6 lb over last Sunday.)
    Sleep: 1:42am-11:40am
    Time in Bed/Time Asleep: 9h58m/8h42m
    Restless/Awake: ??m (15x)/??m (6x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 3h00m

    874 kCal - 97g (C), 18g (F), 77g (P), 15g (Fib)

    Pancakes, butter, honey, bacon, yogurt, blueberries, whey isolate, psyllium husk fiber.

    Day's Macros: 266/260 C, 66/69 F, 243/250 P, 37/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso fatigue: 6/10
    Arm Fatigue: 6/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Comp Squat - Rx: x1@8, x3x2@9s, x6x3 at -10% of @9 set
    • 225x5@5
    • 275x5@5.5 (+belt)
    • 305x2@5.5
    • 325x1@7 (minor tweak)
    • 345x0
    • 315x0


    Comp Bench - Rx: x1@8, x3x3@9s, x6x3 at -10% of @9 set
    • 210x3@6
    • 225x2@6
    • 240x1@6.5
    • 250x1@7.5
    • 260x1@8.5
    • 245x3@9
    • 245x3@9
    • 245x3@9
    • 225x6@8.5
    • 225x6@8
    • 225x6@8


    Notes

    Comp Squat: Something happened when I walked the 325 out. I think I twisted while walking or something. But I tweaked something in my lower back, felt near the top of my left glute. I tried to do 345, but I couldn't even get it out the rack. Did the same with 315, and it just felt too iffy. Decided not to push my luck and quit. If motivation was higher, I probably would have forced myself to do something. But not today.

    Comp Bench: 260 single felt about the same as last week.

  3. #883
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    May 2014
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    I didn't post my log for Day 4 of last week (Thursday). Mainly because it was a complete joke. I was a level of fatigued I haven't felt in a while. Upper back was also a complete mess. Quick summary of what I actually did do:

    Thursday, November 9, 2017

    DL w/ Blue Resistance Bands
    • 225x6@6.5
    • 315x6@8
    • 335x0
    • 285x6@9
    • 245x0

    If I knew better, I would have done some type of less stressful DL. But going into the workout, I didn't feel that horrible. How bad this was kinda shocked me. My upper back was unbelievably sore and borderline injured. It felt like peeling scabs off a wound.

    Monday's DL was the highest intensity I've done in months, besides realization. I figure that's what caused the extra fatigue.

    TnG Bench
    • 205x6@6
    • 215x6@7.5
    • 225x6@9

  4. #884
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    May 2014
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    Monday, November 13, 2017

    Day 2 - Comp Deadlift, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 215.6 lb (-1.6 lb over last Monday)
    Sleep: 12:59am-9:56am
    Time in Bed/Time Asleep: 8h57m/7h35m
    Restless/Awake: ??m (18x)/??m (4x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 1h15m

    446 kCal 54g (C), 8g (F), 41 (P), 6g (Fib)

    • Wheat Bread, Honey, Peanut Butter, Whey Isolate

    Day's Macros: 262/260 C, 71/69 F, 253/250 P, 34/45 Fib

    Feelz

    Aches and Pains:6/10
    DOMS: 5/10
    Lower Body Fatigue: 6/10
    Upper Back/Torso Fatigue: 7/10
    Arm/Chest Fatigue: 6/10
    Motivation: 4/10
    Stress: 5/10

    Training

    Theme: Developmental

    Comp Deadlift - Rx: x1@8, x3x2@9s, x6x3 at -10% of @9 set
    • 325x5@5
    • 365x2+2@5 (+hook)
    • 405x1@5.5 (+belt)
    • 435x1@6.5
    • 460x1@7.5
    • 490x1@8
    • 405x2
    • 405x2
    • 405x2
    • 405x2


    2ct Paused Bench - Rx: x7@7, x7@8, x7x2@9s
    • 185x7@7
    • 200x7@8
    • 210x7@9
    • 210x7@9


    Notes

    Comp Deadlift: Felt like utter shit. After the 460 I thought I was done. But I got it in my head that keeping the single intensity high when fatigued is more important than pounding out some lighter volume. So I rested about 12 minutes, and managed to nab the 490 at a surprising 8 RPE.

    But after that I was drained. I decided to do some x6 sets at 405, but even 405 felt like lifting a truck. So instead, I got the idea to superset some doubles with the 2ct bench. And even that felt like it was destroying me. Just not recovered from last week's jump in intensity+volume.

    2ct Paused Bench: No comments.

  5. #885
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    May 2014
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    Thursday, November 16, 2017

    Day 4 - Supp DL, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 215.4 lb (+0.2 lb over last Thursday)
    Sleep: 1:34am-10:00am
    Time in Bed/Time Asleep: 8h26m/7h30m
    Restless/Awake: ??m (11x)/??m (3x)
    Before Bed Self-Med: Nothing

    Garage Gym Conditions:
    Pre-workout Meal: @ t - 1h45m

    480 kCal - 61g (C), 9g (F), 34 (P), 1g (Fib)

    Cream of Wheat, Honey, Butter, 35g Whey Isolate

    Day's Macros: 266/260 C, 69/69 F, 246/250 P, 39/45 Fib

    Feelz

    Aches and Pains: 5/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 5/10
    Motivation: 6/10
    Stress: 5/10

    Training

    Theme: Developmental

    Sumo DL - Rx: x7@7, x7@8, x7x3@9s
    • 315x7@6
    • 335x7@7
    • 365x7@7.5
    • 385x7@8.5
    • 385x7@8.5
    • 385x7@9
    • 385x7@9.5


    WG Bench - Rx: x7@7, x7@8, x7x3@9s
    • 205x7@7
    • 215x7@8
    • 225x7@8.5
    • 225x7@9
    • 225x7@9


    DB Curls - Rx: x9@6, x9@7, x9x3@8s
    • 20x9@6
    • 30x9@7
    • 40x9@8
    • 40x9@8
    • 40x9@8



    Notes

    General: So, last night I actually skipped my workout. The first time I've done that in four years of training. I was warming up my squats, and was in pain with only 135 on my back. I only did two reps and quit. Torso just felt like it was coming unglued.

    Good news is that today I was actually motivated and ready to workout for the first time in weeks. Felt good.

    Sumo DL: I did four sets at 385 because the RPEs were only slightly off. I felt like I'd fatigue too quickly if I added weight after the first 385 set.

    WG Bench: No comments.

    DB Curls: No comments.

  6. #886
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    May 2014
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    Sunday, November 19, 2017

    Day 1 - Comp Squat, Comp Bench, Supp Bench


    Training Week

    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 215.6 lb (+1.6 lb over last Sunday.)
    Sleep: 1:50am-11:45am
    Time in Bed/Time Asleep: 9h55m/8h42m
    Restless/Awake: ??m (24x)/??m (3x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 3h00m

    874 kCal - 97g (C), 18g (F), 77g (P), 15g (Fib)

    Pancakes, butter, honey, bacon, yogurt, blueberries, whey isolate, psyllium husk fiber.

    Day's Macros: 266/260 C, 66/69 F, 243/250 P, 37/45 Fib

    Feelz

    Aches and Pains: 7/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso fatigue: 7/10
    Arm Fatigue: 5/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Comp Squat - Rx: x1@8, x2@8, x7x3 at -15%
    • 225x5@5
    • 275x5@6 (+belt)
    • 305x2@6
    • 325x1@7
    • 345x1@8
    • 335x2@8.5
    • 285x7@7.5
    • 285x7@8
    • 285x7@8


    Comp Bench - Rx: x1@8, x2x2@9s, x7x3 at -12% of @9 double
    • 210x3@5
    • 225x2@6
    • 240x1@6
    • 250x1@7
    • 260x1@8
    • 255x3@9
    • 260x2@8.5
    • 230x7@8
    • 230x7@9
    • 230x7@9


    Notes

    Comp Squat: Even though upper back felt like shit, at least this was much better than last week.

    Comp Bench: Holy crap, I felt strong on bench today. 255x3 and 260x2 are both PRs. I expected 255 to be RPE 9 at 2 reps, but it felt so light that I made the snap decision to turn it into a triple instead.

  7. #887
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    May 2014
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    Monday, November 20, 2017

    Day 2 - Comp Deadlift, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 216.0 lb (+0.4 lb over last Monday)
    Sleep: 1:00am-9:56am
    Time in Bed/Time Asleep: 8h57m/8h17m
    Restless/Awake: ??m (6x)/??m (7x)
    Pre-Bed Self-Med: Nothing

    Pre-workout Meal: @ t - 1h15m

    446 kCal 54g (C), 8g (F), 41 (P), 6g (Fib)

    • Wheat Bread, Honey, Peanut Butter, Whey Isolate

    Day's Macros: 262/260 C, 71/69 F, 253/250 P, 34/45 Fib

    Feelz

    Aches and Pains:5/10
    DOMS: 5/10
    Lower Body Fatigue: 6/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 6/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Comp Deadlift - Rx: x1@8, x2@8, x7x3 at -15% of double
    • 325x5@5
    • 365x2+2@5 (+hook)
    • 405x1@5 (+belt)
    • 435x1@6
    • 465x1@7
    • 495x1@8
    • 480x2@8.5
    • 415x7@8
    • 415x7@8.5
    • 405x7@8.5


    2ct Paused Bench - Rx: x7@7, x7@8, x7x2@9s
    • 185x7@7
    • 200x7@8
    • 210x7@9
    • 210x7@9.5


    Notes

    Comp Deadlift: My singles are consistently going up. Felt strong. 480x2 is a PR, but only by 5 or 10 lb. Endurance was lacking. The x7 sets were brutal.

    Since I know I can't work out again till Friday (travel+Thanksgiving), I pushed through. But any other day, I might have stopped after the first or second x7 set. It was alarmingly exhausting. If I had to workout this Wednesday, it would probably be a disaster.

    2ct Paused Bench: No comments.

  8. #888
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    May 2014
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    ------------------------------------------------------------

    Quickly logging everything I skipped while I was out of town. Back to normal logging tomorrow.

    ------------------------------------------------------------
    Friday, November 24, 2017

    2ct Pause DL - Rx: x7@6, x7@7, x7@8
    • 315x7@6
    • 335x7@7
    • 355x7@8


    WG Bench - Rx: x7@7, x7@8, x7x2@9s
    • 205x7@7
    • 215x7@8
    • 225x7@8.5
    • 225x7@9

    ------------------------------------------------------------

    Sunday, November 26, 2017

    Comp Squat - Rx: x1@8, x5x3@8s
    • 225x5@5
    • 275x5@6 (+belt)
    • 305x2@6
    • 325x1@6
    • 345x1@7.5
    • 355x1@8.5
    • 315x5@8.5
    • 315x5@8.5
    • 315x5@9


    Comp Bench - Rx: x1@8, x5x3@9s
    • 210x3@5
    • 225x2@6
    • 240x1@6
    • 250x1@7
    • 260x1@8
    • 240x5@
    • 240x5@9
    • 240x5@9

    ------------------------------------------------------------

    Monday, November 27, 2017

    Comp Deadlift - Rx: x1@8, x5@9
    • 325x5@5
    • 365x2+2@5 (+hook)
    • 415x1@5 (+belt)
    • 445x1@6
    • 475x1@7
    • 500x1@8
    • 460x5@9


    2ct Paused Bench - Rx: x5@7, x5@8, x5x4@9s
    • 185x5@6
    • 205x5@7
    • 215x5@8
    • 225x5@9
    • 225x5@9
    • 225x5@9
    • 225x5@9.5

    ------------------------------------------------------------

    Wednesday, November 29, 2017

    HBBS - Rx: x5@6, x5x4@7s
    • 225x5@6
    • 255x5@7
    • 255x5@7
    • 255x5@7
    • 255x5@7


    CG Bench Press - Rx: x5@7, x5@8, x5@9
    • 185x5@6
    • 195x5@7
    • 205x5@8
    • 215x5@9

  9. #889
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    Thursday, November 30, 2017

    Day 4 - Supp DL, Supp Bench


    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW: 216.8 lb (+1.4 lb over two Thursdays ago)
    Sleep: 1:19am-9:55am
    Time in Bed/Time Asleep: 8h26m/7h40m
    Restless/Awake: ??m (17x)/??m (3x)
    Before Bed Self-Med: Nothing

    Garage Gym Conditions:
    Pre-workout Meal: @ t - 1h45m

    480 kCal - 61g (C), 9g (F), 34 (P), 1g (Fib)

    Cream of Wheat, Honey, Butter, 35g Whey Isolate

    Day's Macros: 266/260 C, 69/69 F, 246/250 P, 39/45 Fib

    Feelz

    Aches and Pains: 5/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 5/10
    Arm/Chest Fatigue: 5/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    Sumo DL - Rx: x5@7, x5@8, x5@9
    • 315x5@5
    • 345x5@6
    • 375x5@7
    • 405x5@8
    • 425x5@8.5


    WG Bench - Rx: x5@7, x5@8, x5@9
    • 205x5@6
    • 215x5@7
    • 225x5@8.5
    • 230x5@8.5



    Notes

    Sumo DL: No comments.

    WG Bench: No comments.

  10. #890
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    May 2014
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    starting strength coach development program
    --------------------------------------------------------

    Had to unexpectedly travel for a relatively minor (but still stressful) family emergency this weekend. This required me to delay Sunday workout until Monday. High stress. Low motivation. Shitty week.

    Yesterday, I was feeling especially shitty and squeezed for time, so I just stopped at the singles.

    --------------------------------------------------------
    Monday, December 4, 2017

    Comp Squat - Rx: x1@8
    • 225x5@5
    • 275x5@6 (+belt)
    • 305x2@6
    • 325x1@7
    • 345x1@8


    Comp Bench - Rx: x1@8
    • 210x3@5
    • 225x2@6
    • 240x1@6
    • 250x1@7
    • 260x1@8

    --------------------------------------------------------

    Tuesday, December 5, 2017

    Comp Deadlift - Rx: x1@8, -20% of single: rep out until @ RPE 8
    • 325x5@5
    • 365x4@5 (+hook)
    • 415x1@5 (+belt)
    • 450x1@6
    • 475x1@7
    • 500x1@8
    • 405x8@7.5


    2ct Paused Bench - Rx: x6@7, x6@8, x6@9
    • 185x6@6
    • 195x6@7
    • 205x6@8
    • 215x6@9

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