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  1. #21
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    Sep 2013
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    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    Quote Originally Posted by chromoly View Post
    Nice work, congrats on the bench PR*

    On another note, have you heard there is going to be some Starting Strength training camps down under in January? Brisbane, Sydney and Melbourne.
    Yes, I did see that. Very exciting! I was lucky enough to go to a full seminar in Houston earlier this year. I have no doubt these camps will also be outstanding.

    Texas Method Week 7
    A week of carrying an earache did not equal my finest training, but here it is.

    In more important news, the gym has now acquired a gym-cat. Her name is Karl, and a finer gym-cat you never did see.

    Wednesday 21/10/15
    Squat
    5x5 @ 70kg

    Bench
    3x5 @ 52kg

    Chins
    2x8 @ BW

    Friday 23/10/15
    Squat
    2x5 @ 56.5kg

    Press
    1x3 @ 37kg *PR
    7x2 @ 37kg. I figured I'd go for 15 reps via doubles, and deload next week, with a concurrent return to sets of 5.

    Saturday 24/10/15
    Squat
    1x5 @ 78kg

    Bench
    2x3 @ 58kg *PR.
    1x1 @ 58kg *Oh dear.
    1x1 @ 58kg
    1x3 @ 55kg

    Deadlift
    1x5 @ 110

    Chins
    2x8 @ BW

    Conditioning: Dancing at a Fleetwood Mac concert. Go on, try and tell me there is a better method for GPP than this.

  2. #22
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    Quote Originally Posted by Emily View Post
    Conditioning: Dancing at a Fleetwood Mac concert. Go on, try and tell me there is a better method for GPP than this.
    I could think of an artist whose musical efforts allow for a better dancing workout.

  3. #23
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    Quote Originally Posted by Tom Campitelli View Post
    I could think of an artist whose musical efforts allow for a better dancing workout.
    Despite thinking deeply and swift-ly, alas, I can’t think of who this could possibly be. I suppose I’ll just have to shake it off.

  4. #24
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    Texas Method Week 8

    Tuesday 27/10/15
    Squat
    5x5 @ 71kg

    Bench
    2x5 @ 55kg
    1x4 @ 55kg

    Deadlift
    1x2 @ 121. I will deload. Reluctantly.

    Chins
    3x5 @ 5kg

    Wednesday 28/10/15

    Prowler +10kg 20s on/140s off x7. Just some active recovery for the DOMS in the adductors and hamstrings.

    Thursday 29/10/15
    Squat 2x5 @ 57kg

    Press 3x5 @ 32.5kg

    Power Clean
    4x3 @ 57kg
    1x2,1x0,1x1 @ 57kg

    Chins
    3x5 @ 5kg

    Friday 30/10/15
    Running skills session
    Flying Forties (Coach's term. I appreciate good alliteration.) x4
    Acceleration mechanics x 4 & Starts x 6
    Cutting mechanics

    Saturday 31/10/15
    Squat
    1x5 @ 79kg

    Bench
    5x3 @ 55kg

    Deadlift
    2x5 @ 108kg

    Chins
    3x5 @ 5kg

    Gym-cat Karl is in a better place now. Her actual owner's house. Her reign was short but memorable. 12178211_10205477382714048_1963915288_n.jpg

  5. #25
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    Jun 2015
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    2x5 DL is high volume for intensity day, no? Can you elaborate on your deadlift programming? Just curious why you are training DL so much (2x/week and for 2x5 the second time)

  6. #26
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    Quote Originally Posted by chromoly View Post
    2x5 DL is high volume for intensity day, no? Can you elaborate on your deadlift programming? Just curious why you are training DL so much (2x/week and for 2x5 the second time)
    Of course, Chromoly. The 2x5 was for volume day. The first day was intended to be the LP of 1x5. The second day was a volume stimulus, at 90%. I chose the twice per week template over once a week of 1x5 due to past favourable responses to higher volume.

    However, I have recently changed my programming. Coach Campitelli helped me out programming these. I will lift 2x3 on my ID, and 2x5 on my VD (this will include a back-off.) I will also switch my VD deadlifts to the same day as my VD squats.

    With the combination of the programme changes, continued progress of my squat numbers, and improved recovery owing to the termination of exams and assignments next week, I am very much looking forward to progressing my deadlift.

  7. #27
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    Quote Originally Posted by Emily View Post
    Of course, Chromoly. The 2x5 was for volume day. The first day was intended to be the LP of 1x5. The second day was a volume stimulus, at 90%. I chose the twice per week template over once a week of 1x5 due to past favourable responses to higher volume.

    However, I have recently changed my programming. Coach Campitelli helped me out programming these. I will lift 2x3 on my ID, and 2x5 on my VD (this will include a back-off.) I will also switch my VD deadlifts to the same day as my VD squats.

    With the combination of the programme changes, continued progress of my squat numbers, and improved recovery owing to the termination of exams and assignments next week, I am very much looking forward to progressing my deadlift.
    Looks like I misread your program, oops! (Re: which day is ID and which is VD). My lack of familiarity with Texas Method is apparent.

    I look forward to watching your DL progress on the combination of triples and fives.

  8. #28
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    Quote Originally Posted by chromoly View Post
    Looks like I misread your program, oops! (Re: which day is ID and which is VD). My lack of familiarity with Texas Method is apparent.

    I look forward to watching your DL progress on the combination of triples and fives.
    Thank you!

    Two weeks to report here. It was a big fortnight, and I can now say I have completed all classes and exams for my tertiary schooling

    Texas Method Week 9
    Monday 2/11/15
    Squat
    5x5 @ 72kg

    Bench
    2x5 @ 55kg
    1x4 @ 55kg

    Deadlift
    1x2 @ 120kg. I was training late and a bit tired, so I wanted to try again the next day.

    Tuesday 3/11/15

    Deadlift
    2x3 @ 115kg. It became apparent I didn't have the intended 120kg, so I got some volume in and resolved to look into a programming change.

    Chins
    3x5 @ 5kg

    Wednesday 4/11/15
    Power Clean (They were filming an ad in the gym, so I did them first.)
    3x3 @ 58kg
    1x2 @ 58kg. Lost this one way out in front. As in, off-the-platform in front.
    2x3 @ 58kg

    I keep jumping too wide with my feet.

    Squat
    2x5 @ 57.5kg

    Press
    3x5 @ 33kg

    Chins
    3x5 @ 5kg

    Sunday 8/11/15
    Squat
    1x5 @ 80kg

    Sprints
    60m x 5
    I tweaked my hip flexor on the first rep. Nothing too major. As I enter cougar territory, it appears I need a longer and more thorough warm-up.

    Texas Method Week 10

    This week I changed my deadlifting program, as I mentioned in an earlier post. I am using the following template:

    VD: 2x5, with the second set a back-off set.
    ID: 2x3, with the second set a back-off set.

    I moved my bench press programming to the Texas Method, after multiple attempts at passing a 55kg plateau.

    My press and power clean will remain on the LP for a little longer: and then there were two.

    Monday 9/11/15
    Squat
    5x5 @ 73kg

    Bench
    1x2, 1x0 @ 52kg. I was going for 5, in a last attempt at deloading the LP. However, after some quick thought and discussion, I moved to the Texas Method and did:
    4x5 @ 47.5kg

    Deadlift
    1x5 @ 105kg
    1x5 @ 100kg

    Chins
    3x5 @ 6kg

    Wednesday 12/11/15
    Squat
    2x5 @ 58.5kg

    Press
    3x5 @ 33.5kg

    Power Clean
    3x3 @ 59kg
    1x2 @ 59kg (+ a failed attempt in the middle)
    1x0 @ 59kg (I attempted it twice.)
    1x3 @ 55kg

    As the weight is getting heavier, I do a strange thing. I let go of the bar and move my hand in to catch the bar. Sometimes the left hand, sometimes the right. Coach gave me a cue to focus on the position where both my elbows are up, and the bar is close to my body. That was helpful, and it felt faster to rack the bar.

    I think I simply ran out of gas by the last sets. I also had the bar land on my sternum around the third set. That sure hurt like hell.

    Chins
    3x5 @ 6kg

    Sprints/Running Mechanics
    60m x4 @ ~ 70%
    Acceleration/Start mechanics
    Cutting mechanics
    Change direction mechanics
    Hip flexor was bothering me a bit, and these reps need work.

    Saturday 15/11/15
    Squat
    1x5 @ 81kg

    Bench
    1x5 @ 52.5kg

    Deadlift
    1x3 @ 117kg
    1x3 @ 110kg

    Chins
    3x5 @ 6kg

  9. #29
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    The TM and deadlifts are going well. Being on uni holidays sure makes recovery a whole lot easier. Everything's coming up Milhouse.

    I have changed my power clean program. I re-attempted last week's unsuccessful training session, to little avail. I run out of gas with sets across, and my form gets progressively sloppier. It has been happening for the last few weeks. I explained this to Coach Upham at the gym, and he came up with this:

    1) Work up to a heavy single.
    E.g 1x1 @ 62.5 (For programming purposes, 100%)

    2) Back off to 4 triples
    E.g 4x3 @ 54kg (87%)

    I will treat this as a linear progression, adding 1kg to the bar each week. When I perceive this to be too much, I will decrease the jumps to 0.5kg. When I exhaust this, I will move to:

    1) Work up to a heavy single (For programming purposes, 100%)
    2) Back off to 2x2 @ 91%
    3) Back off to 2x3 @ 85%

    Monday 16/11/15
    Squat
    5x5 @ 74kg

    Bench
    5x5 @ 48kg

    Deadlift
    1x5 @ 106kg
    1x5 @ 111kg

    Chins
    3x5 @ 6kg

    Tuesday 17/11/15
    Be crippled in the adductors, hamstrings and pectoralises (sp?) Dat volume day.


    Wednesday 18/11/15 AM
    Squat
    2x5 @ 59kg

    Press
    1x2 @ 39kg
    1x1 @ 39kg
    I hide my face in absolute shame at my plate-math inadequacy. I was supposed to load the bar to 34kg. Although pleasant relief accompanied the dawning comprehension of my mistake, it didn't dent my embarassment.

    3x5 @ 34kg *PR

    Power Clean
    1x3 @ 59kg
    1x1, 2x0 @ 59kg
    I sit the f*** down and tunnel all my focus on getting the next set.
    1x1, 2x0 @ 59kg
    Think motivating things.
    1x1, 1x0 @ 59kg Okay, I will go for solid singles, to get the rep count up.
    1x1 @ 59kg
    1x0 @ 59kg
    1x0 @ 59kg
    1x0 @ 59kg
    1x0 @ 59kg

    At this point I refrained from kicking the bar, and asked Coach for help. I think the programming change is a sustainable way to continue to progress my power clean. I am looking forward to trying it out next week.

    PM- Running Skills
    Running figure 4 marches/a skips/backward walk/backward run/fig4 run
    Banded acceleration marching/running
    Cutting mechanics

    Hip flexor was 100%.

    Friday 20/11/15 AM
    Squat
    1x5 @ 82kg

    Bench
    1x5 @ 53.5kg

    Deadlift
    1x3 @ 118kg
    1x3 @ 111kg

    Chins
    3x5 @ 6kg

    PM- Running Skills
    Running mechanics figure 4 marches/a skips/backward walk/backward run/fig4 run
    Starts x3

    Hip flexor held up well till the third start, after which I called it early in the interests of being cautious.

    Saturday 21/11/15- Acceleration skill practise and conditioning
    Chins
    3x5 @ 6kg

    Acceleration mechanics on prowler
    ~ 8m x 12 (140s rest between reps.)

    Rower
    30s on/30s off x5

  10. #30
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    Sep 2013
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    starting strength coach development program
    Texas Method, Week 12
    Todos bien overall. Some tough sessions, but it's progressing along.

    Monday 23/11/15
    Squat
    5x5 @ 75kg

    Bench
    5x5 @ 49kg

    Deadlift
    1x5 @ 107kg
    1x5 @ 112kg

    Chins
    3x5 @ 7kg

    Wednesday 25/11/15 AM
    Squat
    2x5 @ 60kg

    Press
    3x5 @ 34.5kg

    Power Clean
    ~6 x0 @ 62.5 (I lost count.)
    1x1 @ 62.5 *PR
    4x3 @ 54

    Essentially, you could say I did the planned program…with the addition of an unnecessary and frustrating prequel.

    It's not ideal to be missing so many reps, especially for first day of the program. Perhaps I should have decreased the weight, but once it’s written down in my notebook I find it difficult not to correlate that with quitting. I will see how I go this coming Wednesday.

    I was a bit intimidated by the weight. I think that slowed my willingness to catch the bar. The cue I gave myself to get the rep was “elbows up.” And pull hard.

    Chins
    3x5 @ 7kg

    Friday 27/11/15
    Squat
    1x5 @ 83kg

    Bench
    1x5 @ 54.5kg

    Deadlift
    1x3 @ 119kg
    1x3 @ 112kg

    Chins
    3x5 @ 7kg

    BW 63.4kg

    Running
    Warm ups/drills
    Sprints 3x 60m @ 75%-80%
    Sprints 2x 75m @ 90%
    Starts x 5
    Change direction/cones

    Saturday 28/11/15
    Acceleration mechanics on prowler (6 bounds) x 8
    Conditioning:
    On the minute-
    Chins BW 3x5
    Pushups 3x8
    KB Swings 3x10 @ 20kg
    Rower 30s on/30s off x5

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