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Thread: cmynhier's Intermediate Log

  1. #91
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    Quote Originally Posted by cmynhier View Post
    So you admit that the hook grip is cruel and unusual punishment!
    Hook grip? You mean medieval thumbscrews grip.

  2. #92
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    Quote Originally Posted by cmynhier View Post

    Bench (8 minutes rest):

    207.5x4: IMG 2747 - YouTube
    207.5x3: IMG 2748 - YouTube
    202.5x3: IMG 2749 - YouTube
    197.5xf: IMG 2750 - YouTube
    165x9: IMG 2751 - YouTube
    Chad,

    Curious with the declining sets what do your warms up's look like?

    One of your recent heavy works out on squat you went.

    325x2:
    310x5:
    295x5:

    Working with increasing sets if my last set was going to be 325x2 (assuming of course I could move that kind of weight ) my warmup might be
    1x5 124
    1x5 155
    1x3 190

    Intuitively that looks a bit light to be jumping in with a first set of 325 so how do you start high without killing yourself?

  3. #93
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    Quote Originally Posted by Strega View Post
    Chad,

    Curious with the declining sets what do your warms up's look like?

    One of your recent heavy works out on squat you went.

    325x2:
    310x5:
    295x5:

    Working with increasing sets if my last set was going to be 325x2 (assuming of course I could move that kind of weight ) my warmup might be
    1x5 124
    1x5 155
    1x3 190

    Intuitively that looks a bit light to be jumping in with a first set of 325 so how do you start high without killing yourself?
    I don't record my warmups, but I work my way up to a weight very close to my work sets. For that work set at 325, I did something like this:

    45x15 (This is mostly to get the heart pumping.)
    45x5
    135x5
    185x3
    225x1
    255x1
    275x1
    295x1
    310x1

    Andy Baker wrote about how to warm up, and what I do is based off of that. Specifically, the heavier weights are singles, and my last warm up is ~5% off of my work set.

  4. #94
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    Quote Originally Posted by cmynhier View Post
    I don't record my warmups, but I work my way up to a weight very close to my work sets. For that work set at 325, I did something like this:

    45x15 (This is mostly to get the heart pumping.)
    45x5
    135x5
    185x3
    225x1
    255x1
    275x1
    295x1
    310x1

    Andy Baker wrote about how to warm up, and what I do is based off of that. Specifically, the heavier weights are singles, and my last warm up is ~5% off of my work set.
    Thanks so much! That's a lot of "work" in the warmups. I need to go back and review what Wendler has in 5/3/1 book but unless my memory is faulty (often it is) it's pretty freaking abbreviated compared to this, it's more like bar heart pumping stuff straight to 40%, 50% and 60%.... GO!

    The warmup you are doing makes a lot more sense with descending sets. I can't how it would be possible with what I'm doing.

  5. #95
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    Default 2016/02/04 -- Medium Day

    Squats: 270x5x3
    Chins: 3x(2x5)
    Dips: 4x5, 5,4

    Squats (6 minutes rest):

    270x5: IMG 2784 - YouTube
    270x5: IMG 2785 - YouTube
    270x5: IMG 2786 - YouTube

    Chins:

    1 minute rest intra-pair, 7 minutes rest inter-pair.

    Dips:

    The plan was to do these as 2x3x5. After the first 3x5, I decided to keep going to see how far I could get on 1 minute rest intervals. I got to 4x5, rested 4 minutes, then tried the remaining 2 sets. With a little extra rest, I would have gotten that last rep.

  6. #96
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    Default 2016/02/07 -- Heavy Day

    Squats: 300x5x3
    Bench: 207.5x4+f, 4, 205x4, 200x4+f, 3+f
    BB Rows: 185x8x4

    Squats:

    300x5: IMG 2793 - YouTube
    300x5: (technical difficulties)
    300x5: IMG 2795 - YouTube

    I decided to go ahead and move to 3x5 on squats for heavy day. I did 295x5x2 for backoff sets last week, so I went with 300x5x3 today.

    The last set was interesting. It doesn't show well on the video, but I almost lost it forward on the first rep. (You can see me take a step forward to recover after it's up.) The second rep was a grinder, so I figured I was done. I'm glad I stuck with it, though, 'cause I managed to get all the reps.

    Bench:

    207.5x4+f: IMG 2796 - YouTube
    207.5x4: IMG 2797 - YouTube
    205x4: IMG 2798 - YouTube
    200x4+f: https://youtu.be/qHEVsMJH7dA
    200x3+f: https://youtu.be/1I4RIM0nfMc

    The first 4 of set 4 went up without much difficulty, so I went for 5 and failed. I also thought I had rep 4 of that last set, but no. I held that last one for a good while, though.

    Rows:

    185x8: https://youtu.be/e34ZszeNaqA
    185x8: https://youtu.be/_Gldi4a6i9k
    185x8: https://youtu.be/iV5Bupu4TLA
    185x8: https://youtu.be/sQR1sCckJeo

  7. #97
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    Squats: 240x5x3
    Press: 110x8,7, 105x8x2
    Deadlift: 370xf,f, 325x5x2

    Squats (3 minutes rest):

    240x5: IMG 2805 - YouTube
    240x5: IMG 2806 - YouTube
    240x5: IMG 2807 - YouTube

    Press (8 minutes rest):

    110x8: IMG 2808 - YouTube
    110x7: IMG 2809 - YouTube
    105x8: https://youtu.be/5gAJr6JesXY
    105x8: https://youtu.be/wRvcRDyO7Rc

    I need to remember to keep my elbows in front of the bar. (I've said this before.) I tend to forget that as the longer sets go along. I wonder if I wouldn't have had the 8th rep on set 2 if I'd remembered this. (I did better on the last two sets, making it a point to get my elbows in front of the bar, especially for the final reps of each set. This may be why I managed to get that grinder on the very last rep, because I managed to get it past the sticking point.)

    Deadlift (5 minutes rest for backoff sets):

    370xf,f: https://youtu.be/AjnE_XI29kc

    Well, I got about 4 inches up on the first attempt. I waited about a minute and gave it a second try. I got a whole inch or so up the second time.

    Oh, wait. I wasn't doing deadlifts, I was doing haltings. Yeah, that's the ticket! I meant to do that!

  8. #98
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    Quote Originally Posted by cmynhier View Post
    Deadlift (5 minutes rest for backoff sets):

    370xf,f: IMG 2812 - YouTube

    Well, I got about 4 inches up on the first attempt. I waited about a minute and gave it a second try. I got a whole inch or so up the second time.

    Oh, wait. I wasn't doing deadlifts, I was doing haltings. Yeah, that's the ticket! I meant to do that!
    Great effort, count that in the victory column.
    You got it off the floor it’s coming sooner or later.

  9. #99
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    Quote Originally Posted by Strega View Post
    Great effort, count that in the victory column.
    Yeah, I think I've read something like that somewhere:

    Failure is success.
    Weakness is strength.
    Freedom is slavery.

    ;-)

  10. #100
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    Quote Originally Posted by cmynhier View Post
    Yeah, I think I've read something like that somewhere:

    Failure is success.
    Weakness is strength.
    Freedom is slavery.

    ;-)
    Well you could look at that way. I just know as a kid growing up in chess, that I had to learn to lose to a master, before I learned to draw and finally to win. Knocking if off incrementally creates the mental space for the next level. That lift was half way up so let’s call it the draw, for sure you’ll get the win. Of course there are limits to breaking down barriers. If I play the world champion my winning probability is only 5%. I could play 1000 games against him and I’m pretty sure my probability is still at 5%.

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