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Thread: Stronger than yesterday

  1. #1
    Join Date
    Jan 2018
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    Toulouse, France
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    Default Stronger than yesterday

    • starting strength seminar october 2022
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    Hi!

    Justified or not, I've bumped myself to the Intermediate Training Logs.
    Programming gets trickier, weights are heavier and I suppose that risks of injuries are greater.
    I hope to get some help from the board and will try to help whenever deemed appropriate.


    Today
    Code:
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           Date  Sleep  BodyWeight(Kg)  Rest(Min)  Exercise     Load(Kg)  Reps  Series 
    ───────────────────────────────────────────────────────────────────────────────────
     2022-09-05                                 5  squat             185     3       3 
     2022-09-05                                 3  bench_press       120     5       3
     2022-09-05                                 5  deadlift          200     5       1 
     2022-09-05                                 3  chin_up           111     8       3 
     2022-09-05         98.3                                                           
     2022-09-05  6                                                                     
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
    Comments
    Things are getting generally heavier.
    All the data I could gather is available below.

    History since 2022-04-01: Google Sheet
    Last edited by Pierre-Henry F.; 09-05-2022 at 02:28 PM.

  2. #2
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    79

    Default

    Today
    Code:
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
           Date  Sleep  BodyWeight(Kg)  Rest(Min)  Exercise  Load(Kg)  Reps  Series 
    ────────────────────────────────────────────────────────────────────────────────
     2022-09-07                                 5  deadlift       220     5       1 
     2022-09-07                                 3  press           75     5       5 
     2022-09-07                                 3  squat          170     5       3 
     2022-09-07         98                                                          
     2022-09-07  7                                                                  
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

    Comments
    The press is painful for the elbows, but not enough to stop.
    The rest was pretty easy.
    Things are looking good so far.


    History since 2022-04-01:Google Sheet

  3. #3
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    79

    Default

    Data since 2022-04-01: Google Sheet


    Last session data
    Code:
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
           Date  Sleep  BodyWeight(Kg)  Rest(Min)  Exercise  Load(Kg)  Reps  Series 
    ────────────────────────────────────────────────────────────────────────────────
     2022-09-09                                 5  press           84     3       3 
     2022-09-09                                 5  squat          180     3       3 
     2022-09-09         98                                                          
     2022-09-09  7                                                                  
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

    Comments
    The gym had to close early.
    I could not finish my session.
    Frustrating.
    Last edited by Pierre-Henry F.; 09-10-2022 at 02:29 AM.

  4. #4
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    79

    Default

    Data since 2022-04-01: Google Sheet


    Last session data
    Code:
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
           Date  Sleep  BodyWeight(Kg)  Rest(Min)  Exercise     Load(Kg)  Reps  Series 
    ───────────────────────────────────────────────────────────────────────────────────
     2022-09-12                                 5  squat           187.5     3       3 
     2022-09-12                                 3  bench_press       121     5       3 
     2022-09-12                                 5  deadlift          200     5       1 
     2022-09-12         98                                                             
     2022-09-12  7                                                                     
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

    Comments
    The squats were surprisingly easy.
    Yet, I still have very painful elbows.
    I've been bright enough to record the disaster, but not enough to prevent it.
    Just look at that:


    It's not like Rip did not tell us:


    Fortunately, there is a nice article by Nick Delgadillo: Preventing Elbow Pain in the Squat.

  5. #5
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    79

    Default

    Data since 2022-04-01: Google Sheet


    Last session data
    Code:
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
           Date  Sleep  BodyWeight(Kg)  Rest(Min)  Exercise  Load(Kg)  Reps  Series 
    ────────────────────────────────────────────────────────────────────────────────
     2022-09-14                                 5  deadlift       200     5       1 
     2022-09-14                                 3  press           76     5       5 
     2022-09-14                                 3  squat          175     5       3 
     2022-09-14         98                                                          
     2022-09-14  5.5                                                                
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

    Comments
    Did not sleep well.
    Did not ate well.
    Did not perform well: the deadlift workload should have been 222kg instead of 200kg.
    On the bright side, I've applied pieces of advice of Nick regarding the squats/elbows pain and it worked.
    I have got a wider grip but not pain so far.
    Last edited by Pierre-Henry F.; 09-15-2022 at 06:43 AM. Reason: typos

  6. #6
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    79

    Default

    Data since 2022-04-01: Google Sheet


    Last session data
    Code:
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
           Date  Sleep  BodyWeight(Kg)  Rest(Min)  Exercise     Load(Kg)  Reps  Series 
    ───────────────────────────────────────────────────────────────────────────────────
     2022-09-16                                 5  press              85     3       3 
     2022-09-16                                 5  squat             180     5       3 
     2022-09-16                                 5  bench_press       132     3       3 
     2022-09-16         99.3                                                           
     2022-09-16  7                                                                     
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

    Comments
    Things are going up.
    Good!
    Last edited by Pierre-Henry F.; 09-17-2022 at 02:05 AM.

  7. #7
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    79

    Default

    Data since 2022-04-01: Google Sheet


    Last session data
    Code:
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
           Date  Sleep  BodyWeight(Kg)  Rest(Min)  Exercise     Load(Kg)  Reps  Series 
    ───────────────────────────────────────────────────────────────────────────────────
     2022-09-19                                 5  squat             190     3       3 
     2022-09-19                                 3  bench_press       122     5       3 
     2022-09-19                                 5  deadlift          205     5       1 
     2022-09-19                                 3  chin_up          98.3     8       3 
     2022-09-19         98.3                                                           
     2022-09-19  7                                                                     
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

    Comments
    Everything went pretty well.
    Still a slight problem with my squat grip,
    probably because of so many reps executed incorrectly.
    Muscle memory works pretty good for the best or the worst.
    All in all, it was fun.
    A guy asked me how in the world did I become so strong,
    to which I answered that it was easy:
    just Execute The SS Method, and I'm not actually that strong:
    there is a fifteen years old teenager that deadlifts 280kg at 75kg.
    Last edited by Pierre-Henry F.; 09-20-2022 at 12:22 AM.

  8. #8
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    79

    Default

    Data since 2022-04-01: Google Sheet


    Last session data
    Code:
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
           Date  Sleep  BodyWeight(Kg)  Rest(Min)  Exercise  Load(Kg)  Reps  Series 
    ────────────────────────────────────────────────────────────────────────────────
     2022-09-21                                 5  deadlift       222     5       1 
     2022-09-21                                 3  press           77     5       5 
     2022-09-21                                 3  squat        177.5     5       3 
     2022-09-21         99                                                          
     2022-09-21  7.5                                                                
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

    Comments
    Well, it went pretty well again.
    I've finally reached 222kg at the deadlift for fives.
    It was about time.
    My deadlift looks weak compared to my squats now, which is unexpected.
    I've always been much stronger in this area.
    I've probably some kind of technical defects which I've not seen yet.
    Last edited by Pierre-Henry F.; 09-21-2022 at 02:43 PM. Reason: Fix link to google sheet

  9. #9
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    79

    Default

    Data since 2022-04-01: Google Sheet


    Last session data
    Code:
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
           Date  Sleep  BodyWeight(Kg)  Rest(Min)  Exercise     Load(Kg)  Reps  Series 
    ───────────────────────────────────────────────────────────────────────────────────
     2022-09-23                                 5  press              86     3       3 
     2022-09-23                                 5  squat           182.5     5       3 
     2022-09-23                                 5  bench_press       133     3       3 
     2022-09-23                                 5  deadlift          205     5       1 
     2022-09-23         99                                                             
     2022-09-23  5                                                                     
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

    Comments
    Except for the bench press, it was fine but too long.
    I took extra minutes to get enough tonnage done with the bench.
    My left elbow decided to make this session painful and it did.
    It's probably because I messed up a power clean really bad the session before,
    and it did not do well with this elbow.
    Anyway, it's done and things are still going up.
    Last edited by Pierre-Henry F.; 09-24-2022 at 06:49 AM.

  10. #10
    Join Date
    Jan 2018
    Location
    Toulouse, France
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    Default

    starting strength coach development program
    Data since 2022-04-01: Google Sheet


    Last session data
    Code:
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
           Date  Sleep  BodyWeight(Kg)  Rest(Min)  Exercise     Load(Kg)  Reps  Series 
    ───────────────────────────────────────────────────────────────────────────────────
     2022-09-26                                 5  squat           192.5     3       3 
     2022-09-26                                 3  bench_press       123     5       3 
     2022-09-26                                 5  deadlift          215     5       1 
     2022-09-26         99.3                                                           
     2022-09-26  7                                                                     
    ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

    Comments
    All in all, it went pretty well; but
    I still have this freaking left elbow doing God knows what.
    I've just bent my wrist once during my last squat letting my muscle memory take precedence over my will to make it straight.
    That was enough for the pain to take my arm from the wrist to the shoulder.
    So, the bench was painful.
    Anyway, weights go up so it's fine.

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