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Thread: DaveJF's Intermediate Log

  1. #21
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    • starting strength seminar april 2024
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    Saturday, 2015-12-05 11:00AM to 12:00PM.

    BW: 207.6.

    Dips: BWx5/BW+45x5/BW+90x5/BW+140x5/BW+150x5/BW+165x5@9.
    Press: 45x5/95x5/135x8/155x8/175x8@7.
    Mid-Rack Press: 155x3/175x3/210x2@10.

    Pretty good workout.. A lot more tonnage than the previous session for this particular routine.

    A note on Dips. Even though I'm not "burying" these as far as depth goes, I get one heck of a good stretch across the chest and into the shoulders, and I know they are both worked hard with this exercise. Dips are thought of as more of a triceps exercise, and that may be somewhat true for high rep body-weight dips, but I think that weighted dips also provide a lot of stimulus for the rest of the upper body, especially the shoulders and chest. I would rate these right up there with the Bench Press in that regard (and maybe even more so based on my experience with them so far).

    Dips: A new 5 RM PR after 2 hard sets. Depth looks OK. I took some vids from each side for the previous heavy sets, and depth looks well below "parallel" from that perspective (pretty sure I was going as deep for this set).




    Press: The weight felt very light and the reps look strict and smooth. Surprising how fried the triceps were after the Dips and a bit more tonnage on the Press for the previous 2 sets.




    Mid-Rack Press: The only disappointment for this workout, missed a rep on the last set. Considering the tonnage increase previous to these I'm not too bummed-out; triceps were fried.


  2. #22
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    Sunday, 2015-12-06 1:20PM to 2:05PM.

    BW: 208.8.

    Squat: 135x5/230x5/285x5/320x5/345x5@6.
    Halting DL: 225x8/295x8@7.
    Pull-Ups: BWx5x3@8.

    BW back up again today. Following the same pattern it has for a while now, climbs over the weekend, dips throughout the week. I believe it has more to do w/ activity level as w/ diet fluctuations.

    Squat: Stop-motion depth looked just OK, but consistent, and reps were fast. Still need to concentrate on sitting back and forcing knees out a tad and the depth should take care of itself. I had a little twinge in my left hip w/ the previous set and I know that had an effect on the psychology of hitting depth today.



    Halting DL: I believe these look OK. Plan to review the Platform video this week to make sure.



    Pull-Ups: First major change to the original program will be replacing Chin-Ups w/ Pull-Ups. Chins were aggravating a bicipital tendon (left arm) that I've had problems w/ for years. That in itself isn't terrible, but has always preceded/accompanied problems w/ the shoulder as well. Chins may be a better all-around exercise but I don't think that out-weighs the risk of down-time, especially since Pull-Ups are an excellent alternative.



    All-in-all not really happy w/ this workout, felt lousy through-out.

  3. #23
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    Tuesday, 2015-12-08 4:10PM to 5:20PM.

    BW: 208.2.

    Press: 45x5/95x4/135x3/155x2/185x1/195x1/205x1/215x1/230x2@8. 21" Grip.
    Dips: BWx5/BW+45x4/BW+90x3/BW+135x2/BW+170x4@10.
    Push Press Negatives: 185x3/210x3/235x3. 21" Grip.

    Didn't feel too hot going into this workout, had to take a nap after work. Not really sleeping all that well lately. Ended up being a decent workout tho, I think.

    Press: Shoulder feels healthy enough to try a wider grip. Working my way back up during rehab I kept the grip narrow @ 17-18". Happy with the results; even though they felt a little awkward, the weight felt relatively easy, reps were reasonably fast and the shoulders feel great. Hoping that as I get accustomed to the wider grip things will move faster; the whole range of motion feels more efficient this way and the bar path/lockout seem better.



    Dips: Missed a rep here. Not too disappointed as I've been loading these pretty aggressively and don't think I was fully recovered from the higher volume (for me) last Saturday.



    Push Press Negatives: Widened grip to match the Press along w/ 10 lbs. more on last set than last time. Should prolly only add 5 next time.



    I loves me dem Dips. Wife made the comment my chest and shoulders are starting to match my gut, hahahah. Hmmm, I guess one could take that a couple of ways.. I'm choosing the back-handed compliment instead of the flabby all around slam.

  4. #24
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    Thursday, 2015-12-10 4:10PM to 5:05PM.

    BW: 208.0.

    Squat: 135x5/230x5/285x5/320x5/365x5@6.
    Deadlift: 225x3/275x2/315x1/365x5@6.
    Barbell Rows: 185x5/235x5/290x5@9.

    Felt pretty good today, good night's sleep last. BW has stayed up thru the week, which is odd for me. I moved ahead of the progression for Squats and DL's today b/c the previous sets felt good and I will be traveling for business next week. Hope to get Saturday's workout in, maybe Sunday's, but probably not Tuesday's or Thursday's.

    Squats: Depth looks OK to me on all these reps. Weight moved fast, and still not quite into the hard "work set" RPE from what I gather.



    Deadlifts: Dropped hips at setup (again). Pretty much the same reasoning for RPE as Squat. I also seem to be jerking some of the reps, which means my setup still really sucks regardless of hip movement.



    Barbell Rows: Looked better than last week by my reckoning (less "slop").



    All-in-all happy w/ the ending to this training week.

  5. #25
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    Saturday, 2015-12-12 2:45PM to 3:45PM.

    BW: 209.0.

    Press: 95x5/135x5/155x5/175x5/205x5@7. 21" Grip.
    Dips: BW+45x8/BW+90x8/BW+135x9@10.
    Mid-Rack Press: 155x3/185x2/215x1@10. 21" Grip.

    Operating on 4 hrs of lousy sleep and a 1 hr crappy nap today... Not sure what the issue w/ my sleep is lately, need to figure that out. Also had a touch of a stomach bug or something last night into this morning. So far overall trend of BW has been up. We'll see if that holds, especially over next week's biz travel.

    Press: Still getting accustomed to the wider grip, but really happy w/ the bar speed and RPE for this top set. The biggest challenge is staying tight & making sure to keep a straight bar path lowering the weight; even a small deviation seems to throw me out of the grove for sets of several reps.



    Dips: Taking total weight (BW + plates), this set gives me a new calculated 1RM for dips, so am happy with these today.



    Mid-Rack Press: These are hard (especially at the end of a workout)...



    After the high-rep dips - 8's are high rep now - I felt this weird tightness across my chest... Then it dawned on me that I probably had the first "pump" since I started listening to Rippetoe. ;-)

  6. #26
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    Sunday, 2015-12-13 11:25AM to 12:10PM.

    BW: 208.0.

    Squat: 135x5/225x5/275x5/315x5/335x5@7. All Pause.
    Halting DL: 225x8/300x8@6.
    Pull-Ups: BW+10x5x3@8.

    Had to get this workout in a little early and done quickly as I needed to get ready for a business trip this week. 1st priority was to not injure myself, 2nd was to get some useful work in. I thought Pause Squats would fit the bill for both. Probably the last workout for this training week.

    Squat: Depth and bar speed look OK although a couple of reps were borderline depth.



    Halting DL's: I need to work on: Straightening legs all the way to locked knees as well as focus on extending my back (hard!) & pulling bar back into the shins harder.



    Pull-Ups: Looks like I cut a few of these a little short at the bottom. That and the pause in-between reps 4 and 5 were to try and dampin the swinging. Otherwise they felt good and not too hard; can keep adding weight.



    Off on the business trip. Hope everyone has a good week!

  7. #27
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    Saturday, 2015-12-19 2:20PM to 3:20PM.

    BW: 207.2.

    Dips: BWx5/BW+45x5/BW+90x5/BW+145x5/BW+170x5@10.
    Press: 95x5/145x8/165x8/185x8@9.
    Mid-Rack Press: 155x3/175x3/215xf.

    Business trip really took it out of me this week, and I really felt all the aches and pains of age this afternoon. Not a good workout at all. BW down a couple of lbs since last Saturday also..

    Dips: Although this was a 5RM PR, a couple of these reps don't look quite deep enough... The sets prior to this also felt lousy.



    Press: This should have been a lot easier; really ran out of gas quickly during this set.



    Mid-Rack Press: Should have been able to do this for at least a single. Just wasn't there today.



    Hopefully I'll be able to recover and rest-up over the next couple of days for better workouts later in the week.

  8. #28
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    Sunday, 2015-12-20 2:25PM to 3:10PM.

    BW: 207.0

    Squat: 135X5/235X5/295X5/325X5/365X6@6.
    Halting DL: 225x8/315x8@6.
    Pull-Ups: BW+15x5x3@9.

    Felt terrible going into this workout. A few weeks ago both my wife and son had this odd flu-like thing going on that made them very tired all of the time (not mono). Wondering if I picked it up after the bad food and poor sleep over last week's biz trip. Getting ready for and under the bar for the 1st set of Squats sucked. By the last set I broke a sweat and was feeling a lot better, much better than yesterday.

    Squats: Depth looked just OK on this. Felt pretty fast and light.



    Halting DL's: Extended knees better than last time, but need to keep shoulders in front of the bar next time.



    Pull-Ups: Progressing on these OK.



    Trying to decide whether or not to move Tuesdays workout up a day b/c of the Holiday schedule this week... I'll have to wait and see how I feel after the workday tomorrow.

  9. #29
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    Tuesday, 2015-12-22 4:30PM to 5:50PM.

    BW: 207.2

    Press: 45x5/95x4/135x3/155x2/185x1/205x1/225x1/235x2/240x2@9/185x5.
    Dips: BWx5/BW+45x4/BW+90x3/BW+135x2/BW+180x3@8.
    Push Press Negatives: 185x3/215x3/245x2.

    Weight still down a couple of pounds today from last week, and operating on 4.5 hrs. sleep last night. I was super wired at bedtime last night, not sure why.

    Press: 5 lbs off of all-time 2RM (that was pre-shoulder injury), BUT these moved quite a bit faster, and I believe I had one left in the tank. Shoulder feels flippin awesome.



    Dips: New 3RM PR. Looks like the "depth" was good for these reps.



    Push Press Negatives: Botched the last rep on this set; my shoulders and tris were fried for the night.



    All-in-all not a bad workout. I spotted a vein in my arm today, and I think my ab is getting some definition.

  10. #30
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    starting strength coach development program
    You have one hell of a strong press. Did you compete in the SS Fall Classic?

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