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  1. #501
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    Mar 2015
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    New Jersey
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    Default 2017/10/01 -- bench press

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    Link to current programming.

    Bench press:
    Warmup:
    45x10
    45x5
    95x5
    135x3
    175x1
    205x1

    Work:
    215x3
    215x3
    215x4+f -- 4 rep PR

    Failed the 5th rep, but still set a PR. It looks like I still have some time left on this LP.

    Press VD:
    Warmup:
    45x10
    45x5
    75x5
    95x3
    105x1
    115x1

    Work:
    117.5x5
    117.5x5
    117.5x5
    117.5x5
    117.5x5

    I've passed where I left off on my press (comeback) LP, where I failed to get 115x5x3. This TM stuff seems to work.

    LTE:
    90x8x3

    I was reading the description of LTE's in SS:BBT, and it seems like I've been going too deep, so I tried going only deep enough this time. (Video of the second set.)

    OTE:
    30x7,6,7

    A little bit better than last time, when I did 7,6,6.

  2. #502
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    Default 2017/10/02 -- squat 1's

    Link to current programming.

    Squats:
    Warmup:
    45x15
    45x5
    135x5
    225x3
    275x1
    315x1

    Work:
    330x1
    330x1
    330x1+f -- a 1+f PR!

    If I'd managed 2 on that last set, it would have been a PR.

    Chins:
    3x4, 1 minute rest
    2 minutes rest
    3x4, 1 minute rest
    2 minutes rest
    3x4, 1 minute rest

    I got my 9x4 this time. (Last time I got 4,2,2 for the last grouping.) I'll shoot for 6x5 next time.

    BB rows:
    185x8x3

    BB curls:
    70x10x2, 70x9

    Couldn't quite get that last one up, but I'm making progress.

    Rower:
    3 minute warmup
    6 x :20/1:40
    2 minute cooldown

  3. #503
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    Mar 2015
    Location
    New Jersey
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    Default 2017/10/04 -- press ID

    Link to current programming.

    Press ID:
    Warmup:
    45x10
    45x5
    75x5
    95x3
    115x1
    125x1

    Work:
    135x3 -- 3-rep PR!
    135x3+f

    Not only a 3-rep PR, but this matches my all-time press PR.

    From the video, it looks like I wasn't as tight at the bottom of that failed rep as I would like to have been. At least it stayed close, and I did manage to clear the top of my head, but it just wasn't going any farther.

    Bench:
    Warmup:
    45x10
    45x5
    95x5
    135x3
    175x1
    205x1

    Work:
    217.5x3
    217.5x3
    217.5x4+f -- 4-rep PR!

    Still running out the LP on bench.

    I told myself I wouldn't try for 5, given that I haven't hit 5 reps the last few bench workouts, but the 4th one went up easily enough (for some definition of "easily") that I thought I had it. Nope.

    On the bright side, though, I didn't bounce any of the reps off my chest. These were all very light touch-and-go's. The first time I went through these weights, I wasn't staying as tight on the descent. I guess you can teach an old dog new tricks.

    Dips:
    2x8, 1x10

    Working my way up to 3x10.

  4. #504
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    Nov 2014
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    Default

    nice PR-a-thon!

  5. #505
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    Default

    Quote Originally Posted by Mr. Bingley View Post
    nice PR-a-thon!
    Thank, Mr. B. Setting PRs is a wonderful feeling, isn't it?

  6. #506
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    Location
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    Default 2017/10/05 -- deadlift 1's

    Link to current programming.

    Light squats:
    Warmup:
    45x15
    45x5
    135x5
    185x3
    225x1

    Work:
    240x3x5

    Did these quickly, on 2 minutes rest.

    Deadlifts:
    Warmup:
    135x5
    225x3
    295x1
    335x1

    Work:
    365x1
    365x1
    365x1

    I was a bit worried about these, 'cause 335 felt heavy. The third one went slowly over the knee after leaving the ground quickly, but it went up.

    SLDL:
    205x8x2

    My hamstrings were a little bit tender for a couple of days after these last week. Not exactly sore, but enough to make me glad that I started out light on these.

    Shrugs:
    225x20x3

    My upper back always feels really tired after working out on Thursdays. I just can't figure out why.

    Rower:
    3 minute warmup
    6 x :20/1:40
    2 minute cooldown

  7. #507
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    Default 2017/10/06 -- conditioning

    Rower:
    3 minute warmup
    10 x :20/1:40
    2 minute cooldown

  8. #508
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    Nov 2014
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    New Jersey
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    Default

    wow, that third one does almost look like an intentional pause! good job finishing it

  9. #509
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    Nov 2014
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    Default

    doing paused deads at 365 is as studly as it gets, my friend!

  10. #510
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    Mar 2015
    Location
    New Jersey
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    Default

    starting strength coach development program
    Link to current programming.

    Bench press:
    Warmup:
    45x10
    45x5
    95x5
    135x3
    175x1
    205x1

    Work:
    220x3
    220x3
    220x4 -- 4-rep PR!

    And the PR train keeps rolling. I didn't shoot for 5 on the last set, given that I've failed the last few times.

    I stayed tight on the descent of most of these reps, but there were a couple where I lost tightness right at the bottom and had a small bounce off the chest.

    Press VD:
    Warmup:
    45x10
    45x5
    75x5
    95x3
    115x1

    Work:
    120x5
    120x5
    120x5
    120x5
    120x5

    An object lesson that form matters. I had trouble on reps 4 and 5 of the first set. From the video, I could tell that I wasn't keeping my elbows in front of the bar. Focused on that for the second set, and all 5 shot up.

    LTE:
    95x8x3

    OTE:
    30x7,6,6

    A slight regression from last week, where I got 7,6,7.

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