starting strength gym
Page 3 of 26 FirstFirst 1234513 ... LastLast
Results 21 to 30 of 251

Thread: Randy's Quest for 5/4/3/2

  1. #21
    Join Date
    May 2015
    Posts
    713

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Week 56 - Cycle 2 - Week 3 - Day 3 (DL)

    Squat - 265x5x3 (2nd workout since reset, climbing back up slow & steady at 5lb a workout. These were the perfect weight. Hard but never in doubt, solid form, perfect depth).

    DL - 340x3 (Was shooting for 3x3, but didn't realize the gym was closing early for the holiday weekend. Overall though, these were great. This is a 3 rep PR. And I'm wondering if my DL stalls were from over training. I want from stalled at a 5rm to trying 3x5, 3x3, 1x3 (over 3 weeks). When I probably should have just tried to ride out 5x1, 3x1, 1x3 (over a 3 week period). I'm going to try that and see how far that gets me. Also, these were beltless due to being too fat for my 3in belt still). At some point I need to address that, but getting a 4 plate DL is more important to me.

    Next Workout
    Press - 177.5x1x3 (out of town next week on family vacation so accelerating my singles week by 2 days)
    Bench - 165x5x3 (working up from layoff still)
    LTE 73x10x3
    DB Curls 35x12x5 (attempt)

  2. #22
    Join Date
    May 2015
    Posts
    713

    Default

    Week 56 - Cycle 2 - Week 3 - Day 4 (Bench\Press)

    Press - 177.5xFail, 155x1, 145x1, 135x1 (Failed my press, not too surprising given that I just PRd by 3x3 3 days prior. Was rushing to get a workout in, given upcoming vacation)
    Bench - 165x5x3 (much harder than it should have been. Shoulder sore that night, but OK next day)

    Week 57 - Day 1 & only.... (Squat)
    Squat - 270x2,1 (No mojo today. Did a few singles and called it)

    On vacation for a week, which is good timing. I need to get re-energized and then plan to hit the weights hard when I get back. I'll likely start a fresh cycle for Press & DL. continue LPing up Bench. and continue LPing Squat back up.

  3. #23
    Join Date
    May 2015
    Posts
    713

    Default

    Week 58 - Cycle 3 - Day 1 (DL)

    Ok, I'm back from a 6 day hiatus. Family vacation in Disney World. Great time, but hot as fuck.... I was very ready to get back to the gym today. My shoulder still feels funky, so we'll have to see how bench goes. But otherwise, I am good to go.

    Squat LP - 270x5x3 (Repeat from miss 6 days ago. Nailed it. Perfect depth all reps, head down almost all reps..., and managed to minimize getting on my toes. this was hard, but I used the recent video to basically tell myself HARD DOESN'T MEAN SHIT at my level of training).

    DL - 320x4,1 (First few reps started strong, then my back started to round and I couldn't lock out the 5th rep. I waited 90 seconds and pulled a single. I think I am going to move DL to my speed press day)

    Next workout
    Press - 150x5x3
    Bench - 175x5x3
    LTEs - 73x10x3
    Curls - 35x12x4

    Other notes:
    I realize I haven't been getting enough protein. I started tracking macros again today to try to rectify that. I am still right at 209-211, 39in waist (at navel). I'm doing the TBAB Recomp macros to see if I can't reign that in a bit. But this is a lower priority than strength, so my primary goal is Protein. Limiting Fat/Carbs is a secondary goal.

    Also, I've realize that on days I don't have coffee and/or (usually and) a preworkout, I am flat. And that really does impact my workout. I'm making a more conscious effort to fix that with the right caffeine boost prior to going to the gym.

  4. #24
    Join Date
    May 2015
    Posts
    713

    Default

    Week 58 - Cycle 3 - Day 2 (Press)

    Press - 150x5,5,4 (Last 2 reps of every set was very hard. Couldn't quite get the very last rep. This would have been a 3x5 PR...and still is a Volume PR overall. My 5RM is 155, but that was for a single set during an ID on TM).

    Bench - 175x5x3 (Continue to LP up my bench with 10lb jumps. these are getting very hard, which is depressing as I was benching in the mid 200s before my shoulder started to act up again. I'll go with 1 more 10lb jump then move to 5lb jumps)

    Tricep Push Downs 60x12, 70x12, 80x12 (first 2 sets were too easy...last set finally felt like a little work. Shoulder was a little wonky so I chose these vs the LTEs)

    Standing Alternating DB Curls 35x10,6,6,6 (ran out of gas...plus very short rest)

    Next Workout (not til Saturday, training session with Dave)
    Squat - 275x5x3
    Speed Press - 137.5x3x5 (time permitting...may do these on Friday, not sure yet)

    Macro Updates
    yesterday - P - 234 (240 target), F - 111 (70 target), C - 164 (260 target)
    today - P - 241, F - 121 (opps...), C - 333 (opps again...)

    My real macro goal for the first 7 days is to just track consistently and to hit protein. Once that happens, I'll focus more on Fat & Carbs....But I need to stay disciplined on tracking...so baby steps here.

  5. #25
    Join Date
    May 2015
    Posts
    713

    Default

    Week 58 - Cycle 3 - Day 3 (Squat \ Speed Press)

    Training session with Dave.

    Squat - 275x5x3 (All perfect depth. Almost lost 1 rep due to tipping forward, but got it. Per Dave, good hip drive and my head was in a good position. All good depth. 8 min rest).

    "Speed Press" - 137.5x3x5 (Not fast at all, but good form per Dave. Need to focus on making these faster).

    Next Workout:
    DL - 345x3
    Bench - 185x5x3
    Curls

    Macro Updates
    Targets - P - 240, F - 70, C - 260

    6/11 - P - 234, F - 111, C - 164
    6/12 - P - 241, F - 121, C - 333 (extra box of crackers screwed me over....)
    6/13 - P - 246, F - 84, C - 238 (good day)
    6/14 - P - 249, F - 145, C - 446 (lost control.....)
    6/15 - P - 180, F - 127, C - 404 (lost control again....and didn't hit Protein, fuck)

    Need to a lot of work on compliance for macros. But getting more Protein is helping. And, I almost gave up logging on my bad days, but I stuck it out. 2 more days to see how I average for week 1. Again, biggest goal for beginning this is to NOT STOP TRACKING and to get my protein in. I'm committed to getting my nutrition in line, so I can lose 10 to 15 pounds of fat...and keep my lifts moving.

    Final notes:
    1) Signed up for Chicago Squat camp in late August
    2) Signed up for Chicago Fall Classic

    Hope to see a few folks at one or both of these.

  6. #26
    Join Date
    May 2015
    Posts
    713

    Default

    Week 59 - Day 1

    DL - 345xFail (was supposed to be a triple. My DL has turned into a shit show for the past 6 or 7 months. I'm going to make 2 changes and if this doesn't solve it, I'll get a consult with Andy or one of the other coaches. I tried this the day after squats, and warm ups felt much fresher but I was still unable to break the workset off the ground. Changes will be:

    1) DL on its own day, with at least 1 day rest from last squats)
    2) Reset and restart Andy's programming very conservative. wk 1: 275x5x3, wk 2: 300x3x3, wk 3: 325x1x3....add 10 pounds and repeat)

    Bench - 185x5x3 (10lb jump from last time. Finally starting to feel stronger again at bench. these weren't easy...even though they used to be warm ups, but they weren't hard either. Going to go to 5lb increases and continue to bench twice a week)

    Standing Alternating DB Curls - 35x10,8,8,8 (little better than last time)

    Next Workout (Tuesday)
    - Squat - 280x5x3
    - Press - 165x3x3 (3 Rep PR attempt)
    - LTEs


    Here is a summary of programming for the next few weeks/months
    Saturday - Squat LP 3x5, Speed Press (5x3), LTEs
    Sunday - Off
    Monday - DL (3x5, 3x3, 1x3 alternating each week), Bench LP 3x5, Curls
    Tuesday - Off
    Wednesday - Squat LP 3x5, Press (3x5, 3x3, 1x3 alternating each week), LTEs
    Thursday - Bench LP 3x5, Chins, Curls


    Macro Updates
    Targets - P - 240, F - 70, C - 260

    6/11 - P - 234, F - 111, C - 164
    6/12 - P - 241, F - 121, C - 333 (extra box of crackers screwed me over....)
    6/13 - P - 246, F - 84, C - 238 (good day)
    6/14 - P - 249, F - 145, C - 446 (lost control.....)
    6/15 - P - 180, F - 127, C - 404 (lost control again....and didn't hit Protein, fuck)
    6/16 - P - 255 , F - 121, C - 208 (much better control today)

    1 week in and I'm down 2 pounds. Waist measurement the same. Clothes fit the same. Shoulders, back and legs look slightly more defined.

  7. #27
    Join Date
    May 2015
    Posts
    713

    Default

    Week 59 - Day 2

    Squat - 280x5x3 (redo LP continues. All good, never in doubt. No screwy reps like last workout. Filmed from bad side and depth was all legit, but some weere close to parallel. Likely all deep from good side. Next time I repeat my 3x5 PR of 285...then upwards from there)

    Press - 165x3,2,1 135x5 (Good and bad. Good in that 163x3 is a 3 Rep PR. Bad in that I couldn't get it in the 2nd or 3rd set. Added in the 135x5 to get some extra volume...only 30 second rest from my last set. 8 to 9 min rest. time to see if this rotating rep ranges really works...when I try for 177.5x1x3 in 1 week & more importantly when I give 150x5x3 another shot in 2 weeks...missed 1 rep last time)

    Next Workout (Tuesday)
    - Bench - 190x5x3 (LP continues, moving to 5lb jumps)
    - Chins - 5x???
    - LTEs
    - Curls

    Macro Updates
    Targets - P - 240, F - 70, C - 260

    6/17 - P - 241, F - 119, C - 212 (hit calories, just had more fat/less carbs)
    6/18 - P - 236, F - 109, C - 280 (not bad, just a bit too much snacking at night...cost me the fat and carbs)
    6/19 - P - 247, F - 139, C - 284 (travelled for work today, so had to get fast food....need to get better at packing food for 1 day trips)

    Observations
    - It can be hard to get protein in, if I don't stay on top of it all day long
    - If I clean up my protein sources a bit, I can probably shave 20 to 30 grams of fat off this without much effort
    - I'm at 9 days of tracking...need to stay diligent until I get to 21 days....3 weeks makes a habit
    - Tracking in general helps....I tend to make wiser choices, just need to keep tightening it up

  8. #28
    Join Date
    May 2015
    Posts
    713

    Default

    Week 59 - Day 3

    Bench - 190x5x3 (Bench reLP continues. First 5lb jump. These were pretty hard, but they were less than a day after heavy presses. Going to go for another 5lb jump in about 4 days or so. Hope to ride 5lb jumps up to 215 or higher. Only 4 to 5 min rest.)

    Chins - 3,2,Fail (Started to get some real bad golfer's elbow after chins. I supersetted my chins with Bench, so that probably made bench feel harder. Not that "feel" matters...)

    LTE - skipped due to extreme elbow pain/arm weakness

    Curls - also skipped

    I'm starting the 5 day Vitamin I treatment to see if that helps the elbow/shoulder pain.

    Next Workout (Sunday)
    - Squat - 285x5x3 (LP continues, this will be a 5x3 PR tie)
    - Speed Press - 137.5x3x5
    - LTEs

    I'll update macros in a few days, but still tracking them.

  9. #29
    Join Date
    May 2015
    Posts
    713

    Default

    Week 60 - Day 1

    Squat - 285x5x3 (reLP continues. 3x5 PR Tie. These felt easier than they did a few weeks ago. I think better recovery (extra day off and focusing on macros is helping). Looking forward to destroying 290x5x3 and setting a 5 rep PR on Wednesday)

    Speed Press - 137.5x3x5 (these weren't fast, but were much faster than last week. no layback. Looking forward to next weekend and getting these to actually be fast)

    LTEs - 73x10x3 (I think this is a PR, but not sure...don't track LTEs close enough. will 2.5lb next time)

    Next Workout (Monday...so I can give a day of rest between heavy squats and heavy DLs)

    DL - 275x5x3 (start of DL reset)
    Bench - 195x5x3
    Curls

    Vitamin I update
    - On day for 4 of my Vit-I treatment for my golfer's elbow & for shoulder pain. first 3 days were 800mgx 4 times a day. dialing it back to 800mgx3 times for next 2 days. Stomach needs a break. As my 5 year old told me...daddy....your farts smell like dead horses....awesome

    Macro tracking going well. Still consistently tracking. Protein in line. Fat & Carbs have ok days and bad days, no great days... But I am making improvements and more aware of my food choices now that I am tracking. I'll update Macros tonight/tomorrow.

    Weight\Waist size is hard to gauge right now. Weight went up 5lbs....but my good friend google told me that vit-I makes you retain water. So going to wait til next weekend to see how weight is doing. Waist size is the same (38in at navel, 39in at widest)

  10. #30
    Join Date
    May 2015
    Posts
    713

    Default

    starting strength coach development program
    Week 60 - Day 2

    DL - 275x5x3 (Start of reset. 1st set mixed grip. Some back rounding, but not bad. 2nd/3rd sets with straps. Ironically, much less back rounding, then set 1. Was hoping for an extra day off from heavy squats, but couldn't work it into the schedule this week...the window to go was tonight, so I went. 5 min rest.)

    Bench - 195x5x3 (LP continues at 5lb. These were hard to get started (no lift off) and felt heavy, but bar speed was fine. 6 min rest.)

    Curls - Punted til later in the week

    Next Workout (Wed or Thur)
    Squat - 290x5x3 (5Rep PR Attempt)
    Press - 177.5x1x3

    Vitamin I update
    - 1 day left. Still at 2400mg per day. Slight elbow flare up during bench, but not too bad. Also triceps were on fire from heavy LTEs/speed Presses yesterday

    Marco Update
    - To keep it easier, I am going to report my 8 day average (as that is what the app gives me...LOSE IT)
    - Recomp Targets - P - 240, C - 260, F - 70
    - 8 Day Average - P - 242 (woohoo!), C - 290 (working on bring that down, but not awful), F - 107 (my biggest challenge)....but last 2 days were 70 & 73 so getting better with focus
    - Changes to focus on for next 7 days (meal timing, cutting out higher fat protein....sticking to chicken, turkey, pork, protein powder)
    - 15 days of tracking!! New target is 15 more days.

Page 3 of 26 FirstFirst 1234513 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •