Still trying to lift more at the shore Still trying to lift more at the shore - Page 25

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Thread: Still trying to lift more at the shore

  1. #241
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    • starting strength seminar december 2022
    • starting strength seminar february 2023
    • starting strength seminar april 2023
    202.4 yesterday and 202.0 today, confirming that 204.4 on Weds was a random little spike

    Squat
    300x1, 315xF. Squat 300 - YouTube. Squat 315 FAIL - YouTube
    Wanted that 300 squat before resetting for new program next week. Went smooth enough that I tried for 3 wheels. ALMOST had it - like 2 inches from my lockout zone. Good squat was 303.6 so just over 1.5x bw and fail was 317.4...I honestly think I would have made 315.0.

    Press
    +1.5 124x3x3
    Hard but no major grinders. Trying to be somewhat fresh going into new program so no backoff.

    Deadlift
    +5 345x3
    Ditto press no backoff. Fucking hard...gonna see if I can bang out 350x3 next Friday, having not done the backoff today and squats being deloaded next week. But it's definitely about time to switch to some singles training. Question: what kind of backoffs, if any, do people normally do after a heavy single deadlift?


    Been rereading the Int section in PPST3 and am going to change it up slightly from what I posted above. I'll write up my final plan with starting weights this weekend.

  2. #242
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    In PPST3, Andy Baker's go-to percentage for back off sets is 5-10%. But that would still be a lot for DL, especially a single.

    However, he also gives the example of backing off to about 405 after 495 or 500. The percentage in that example is more like a 20% back off.

  3. #243
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    Yeah, I can usually find appropriate %'s for rep ranges, I'm more curious about the overall deadlift volume at this stage in training. As in, would an early intermediate for the first or 2nd time working up to lower rep ranges normally even do backoffs at all? I've kind of been winging it like a 3rm with a set of 3 backoff....heavy single with a light set of 5 backoff? I don't remember ever seeing a rule on this, but I think I remember reading or hearing Rip talk about a heavy single or triple pull being enough for the week.

  4. #244
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    202.8

    Kicked off the new programming with a 35m session of:

    Bench (I)
    +2.5 182.5x5
    Hard. Form was a little wonky (probs not tight enough) and the 4th rep stalled on me for a split second. The 5th rep was smoother but still on the slower side.

    Press (V)
    110x5x5
    Also harder than expected. Maybe didn't rest long enough after bench (at all really) as first set was the hardest. The rest of the sets were challenging but no more serious grinders. Have to remember to take 5 after intensity before starting warmups for volume pressing movement. Just rush bc I'm always worried the kid is about to wake up. Hopefully I adapt to 5x5 faster than the microloading.

  5. #245
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    202.8

    Squat (H)
    245x3x5
    No actual grinding. Reset my 3x5's back a little under my PR.

    Chins
    1x5 w/ +21.25 lbs, 2x5 w/ +19 lbs

  6. #246
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    203.4

    Airdyne
    7 x 20:120
    Strong and fast. Lightheaded after.

  7. #247
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    Press (I)
    +1 125x2x3
    Everything felt heavy today even from warmups. Got them though! 3rd reps were a little grindy but not all out.

    Bench (V)
    155x3x8
    Made a good call starting here instead of 160. High rep stuff sucks, especially for sets across!

    Chins
    3x7, 1x5.5
    Sucked.

  8. #248
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    202.2

    Squat (M)
    +5 250x3x3

    Deadlift
    +5 350x2, xF. 280x5 Deadlift 350x2 - YouTube
    PR! Really wanted that triple, but I think putting it down slowly may have cost me the rep. Went inside to pee before the set and told the wife, hey, about to go for a PR deadlift, 350. Her response: "ok. Don't wake up our son." Oh well. I'm just going to run up singles as high as I can now.

  9. #249
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    204.4 - not sure if real or wedding gains from last night (attendee)

    Bench (I)
    +2.5 185x5
    5th rep a little grindy but never in doubt. Ties my 5rm.

    Press (V)
    +1.5 111.5x5x5
    Challenging but no all out grinders.

    Chins
    +.75 1x5 w/ +22 lbs, 2x5 w/ +19.5 lbs
    Some lockouts questionable so I'll probably repeat these weights.

  10. #250
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    Apr 2011
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    starting strength coach development program
    When you say your chin lockouts were questionable, do you mean at the bottom (dead hang) or top (chin over bar)?

    I ask because I've always been reluctant to do stretch reflex chins or pull-ups, because I was never sure I had a complete ROM at the bottom.

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