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Thread: DaveJF's Intermediate Log

  1. #11
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    Jun 2013
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    • starting strength seminar april 2024
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    Quote Originally Posted by JTC_MN View Post
    Hi Dave. Saw you post over in SSC Nick K's log and I'm assuming you're in the relative area??? I'm always interested in other forumites around my neck of the woods.
    Howdy! Yep, I'm in the Elk River area. Used to "exercise" at a couple of the LTF's in N. TC area but decided to train mainly at home a while back.

    I have a couple of late-teen sons who showed a bit of interest so I contacted Nick and they went through a session.

    What part of the TC area are you at or near?

    Quote Originally Posted by JTC_MN View Post
    Peeked on your last press vids and it appears that those are speed press reps. Super fast my man! It also looks like you don't get fully under the bar after it passes your head. Your last rep is when you drive under the bar and get completely under it. Same thing with mid-rack presses as well.
    Thanks for the feedback! Yet another thing to work on...

  2. #12
    Join Date
    May 2014
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    South metro is what I'm nearest to. I'm in Waterville, a small town between Faribault and Mankato.

    I have a 9 yr old son who is asking me when he can start lifting. I tell him we have to wait until he's 13 or 14. I'm looking forward to it.

    I train at home too. Its such a convenience. And I'm able to stay pretty focused and stay "in the zone" without all the gym distraction.

  3. #13
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    Sunday, 2015-11-22 2:45PM to 3:25PM.

    BW: 206.8.

    Squat: 135x5/225x5/275x5/300x5/325x5@5.
    Halting Deadlift: 225x8/275x8@5.
    Chin-Ups: BW+25x5x2@10.
    Last edited by DaveJF; 11-22-2015 at 10:04 PM.

  4. #14
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    Monday, 2015-11-23 4:25PM to 5:40PM.

    BW: 207.8.

    Press: 45x5/95x4/135x3/155x2/185x1/195x1/205x1/215x1/225x3@8.
    Dips: BWx5/BW+45x4/BW+90x3/BW+115x2/BW+160x5@10.
    Push Press Negatives: 185x3/200x3/215x3.

    Got this workout in a day early b/c of holiday and work schedule... Felt pretty rough going in; slept poorly the night prior, the flu is going around and wasn't fully recovered from Saturday.. Anyhow, hit all my goals. BW was 208.8 today (11/24) and has been climbing steadily; best reasons I can think of is less outdoor work and the colder weather.

    Press: Was scheduled to do 225x1 for top set to start w/, but the warmups felt good so went for 3. Got out of the groove a little on the first rep but other two looked fine; based on the feelz and vid I'm calling it RPE 8.



    Dips: Had mild soreness going into these, but the warmups really brought out the DOMS; will have to have a real good reason to move up a workout from now on.. Still questionable "depth" even though I thought I was going deeper based on tension across the pecs and delts.



    I was fried by the time I got around to Push Press Negatives. They were tougher than expected given the effort last time and subsequent weight selection for this workout.

    All in all a good workout and pleasant surprise; was a little apprehensive going into this one a day early.

  5. #15
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    Wednesday, 2015-11-25 3:40PM to 4:30PM.

    BW: 206.8.

    Squat: 135x5/225x5/280x5/305x5/330x5@5.
    Deadlift: 225x3/275x2/315x1/330x5@5.
    Barbell Rows: 185x5/225x5/280x5@9.

    Moved this workout up a day b/c of Thanksgiving. Felt rough going into the workout again but that only lasted for the first few warmups... Better sleep last night, just not enough. BW has come back down into the 206's.

    Squats: These look/felt better than last week; knees out and hips back for better depth. Still some wandering knees tho.



    Deadlift: Eureka! I believe setup was (finally) good for this set. The key seems to be foot placement: A narrower stance and toes pointed out more keeps the bar over the mid-foot better for me, and allows a tighter back extension (w/o dropping hips as much) during setup. These felt a lot better than last week; seemed like the bar was moving a shorter distance.



    Barbell Row: Less "slop" than last week, at least for the first few reps. Will reset weight if I can't tighten them up more in the next few weeks.



    Happy Thanksgiving!
    Last edited by DaveJF; 11-25-2015 at 06:25 PM. Reason: Correct time and weight for 1st set of Rows.

  6. #16
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    Quote Originally Posted by mgilchrest View Post
    Those rows looked ok. Have you seen Mark Bell's video with Ed Coan?
    I have not but will take a look.

    Quote Originally Posted by mgilchrest View Post
    Regardless, those reps were pretty clean. When rows get heavy, those strict, pretty rows are imaginary. Solid work! Happy Thanksgiving!
    Thanks! Really looking forward to the Turkey coma later today..

  7. #17
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    Jun 2013
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    Saturday, 2015-11-28 4:55PM to 5:40PM.

    BW: 209.6.

    Press: 95x5/135x5/155x5/165x5/180x5@6.
    Dips: BWx8/BW+45x8/BW+95x8@7.
    Mid-Rack Press: 155x3/175x3/205x3@9.

    BW really shot up after the festivities this week... All in all a good workout and holiday weekend so far.

    Press: Wanted to make these fast off of the bottom.



    Dips: All of these look to have good depth and substantially easier than the last session of 8's. I think the better form was in part due to *not* wearing the squat belt under the dip belt; the extra 3/4" or so seems to make a significant difference in the COM of the whole system. Problem is that dip belt really binds w/ more weight hanging off of it.



    Mid-Rack Press: Stayed under all of these and was happy to get all the reps on the last set since it was a 10lb jump over last time.



    Hope everyone had a great holiday!

  8. #18
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    Sunday, 2015-11-29 2:50PM to 3:30PM.

    BW: 207.2.

    Squat: 135x5/225x5/285x5/315x5/335x5@6.
    Halting DL: 225x8/285x8@5.
    Chin-Ups: BW+25x5/BW+25x6@9.

    Tough to get in there today, some good games on the tube. BW back down a couple of lbs from yesterday.

    Squat: A couple of these are questionable depth; dammit I've got to learn to sit back and keep the knees out a bit more. Have to get over being a pussy on depth and realize that a bit deeper for a better rebound out of the bottom would actually make these easier w/ a better training effect.



    Halting DL: I think my form is OK for these, but need to squeeze the bar into the shins a bit harder.



    Chin-ups: These are sloppy; not sure how to dampen the swing toward the end of the set -- probably need to control the eccentric better and stop the leg kick. They felt a bit easier than last week, and got one more rep for the 2nd set.



    Go Vikes!

  9. #19
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    2015-12-01 3:00PM to 4:20PM.

    BW: 207.2.

    Dips: BWx5/BW+45x3/BW+90x1/BW+135x1/BW+160x1/BW+180x1/BW+210x1@10.
    Press: 45x5/95x4/135x3/155x2/185x1/205x6/210x5/215x4@9.
    Push Press Negatives: 185x3/205x3/225x3.

    Long workout today compared to the others... Added some more Press volume, and equipment setup adds some time for this workout. Also felt like shit going into the workout today; not sleeping all that well lately.

    Dips: For the previous 1RM workout the "depth" looked questionable. Good news is this time the rep was deeper w/ 5 more lbs, bad news is it was more of a grinder.



    Press: Last work set of 3. Happy with how these look.



    Push Press Negatives: Some more weight, and form felt better than last time.


  10. #20
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    Thursday, 2015-12-03 11:50AM to 12:35PM.

    BW: 205.6.

    Squat: 135x5/230x5/285x5/315x5/340x5@6.
    Deadlift: 225x3/275x2/315x1/340x5@6.
    Barbell Rows: 185x5/230x5/285x5@9.

    Pleasantly surprised w/ this workout as it was earlier in the day and rushed to do it over lunch. BW is back down into the 205's.

    Squats: These look/felt better than last session; knees out and hips back for better depth. Reps were fast. Reps 2 & 4 look questionable on depth but look a little past parallel if I stop the vid at the bottom of them.



    Deadlift: Dropped my hips a little during setup, but otherwise narrowing the stance and pointing toes out as in previous session has done a lot of good. Felt easy and smooth.



    Barbell Rows: I think the form on these is good enough for the exercise to be beneficial.



    Looking forward to the weekend...

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