Geezling Shifts to HLM Geezling Shifts to HLM - Page 18

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Thread: Geezling Shifts to HLM

  1. #171
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    Mar 2012
    Location
    Newport News, VA
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    553

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    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    Week of 11/12/17

    Heavy day:
    squat: 3x3x390
    bench: 3x3x297.5
    deadlift: 5x425

    Light day:
    squat: 2x5x325
    press @ 194: 5/4/4
    bw chins: 8/8/8/8/7/7/4 (no chest touch on 4th set; repeat pattern)

    Medium day:
    squat: 3x5x340
    pause bench: 3x5x265 (forced by lack of micro-plates at CNU gym)
    rdl: 2x8x370

  2. #172
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    Mar 2012
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    Newport News, VA
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    A one-off on 11/14/17 (heavy day)

    squat: singles at 420, 425 (p.r.), 420
    bench: 3x1x320
    deadlift: 3x465

    I caught a mild cold, so I short-circuited the week and started up the new cycle with heavy day 4 days later. Heavy day will now be on Sunday, which should work better.

    Week of 11/19/17

    Heavy day:
    squat: 3x6x350
    bench: 3x6x270
    deadlift: 1x500 (match p.r.; went up quite easily)

    Light day:
    squat: 2x5x330
    press @ 208: 3/3/1 (rep p.r. on first 2 sets)
    chins @ 34: 5/5/5/5/5

    Medium day:
    squat: 3x5x345
    pause bench: 3x5x265
    rdl: 2x8x370

    Light day is giving me tendonitis in the elbows. I think it's my long forearms and stumpy upper arms, which make the bar float above my shoulders at the bottom of the press.

  3. #173
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    Mar 2012
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    Newport News, VA
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    Week of 11/26

    Heavy day:
    squat: 3x4x380
    bench: 3x4x292.5 (rep. p.r.)
    deadlift: 1x6x415 (rep. p.r.)

    Light day:
    squat: 2x5x330
    press @ 194: 5/5/4
    bw. chins: 8/8/8

    The tendonitis in my left elbow is getting annoying and I really don't want to cut back on press, so I'm going to dial back on chin volume first and see how that helps. Skipped medium day to give the elbows a rest.

  4. #174
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    Mar 2012
    Location
    Newport News, VA
    Posts
    553

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    Week of 12/3/17

    Heavy day:
    squat: 3x2x410 (rep p.r.)
    bench: 3x2x310 (rep p.r.)
    deadlift: 1x4x450 (rep p.r.)

    Light day (with cold):
    squat: 2x5x330
    press: 208 was a total fail, so...
    press: 3x5x185 (backoffs at 85% of 1rm)
    bw chins: 9/8/8

    Medium day:
    squat: 3x5x345
    pause bench: 3x5x265
    rdl: 2x8x375

    Between my good heavy day and a cold my press this week was a train wreck. I managed to push through it, and the week overall was good.

  5. #175
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    Mar 2012
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    Newport News, VA
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    Week of 12/10/17 (last solid week before holiday travels)

    Heavy day:
    squat: 3x5x365
    bench: 3x5x280
    deadlift: 2x480

    Light day:
    squat: 2x5x330
    press @ 194: 5/5/4
    bw chins: 9/9/8

    Medium day:
    squat: 3x5x345
    pause bench: 3x5x265
    rdl: 2x8x375

  6. #176
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    Mar 2012
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    Newport News, VA
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    Week of 12/19/17 (-ish, while travelling for the holidays)

    Heavy day:
    squat: 3x3x395
    bench: 3x3x300 (rep p.r.)
    deadlift: 5x430

    Light day (at Royal Oak Gym)
    squat: 2x5x330
    press@205: 3/3/2 (no micro-plates)
    bw chins: 9/9/9

    Medium day (at Royal Oak gym)
    squat: 3x5x345
    pause bench@265: 5/5/4
    rdl: 2x8x375

    For future reference: my squat rack settings at Royal Oak gym are pins at #25 and hooks at #13.

  7. #177
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    Sep 2010
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    Somewhere on a Quest
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    Good Lord, man, what strong lifting each week!

    2018 is shaking in its boots knowing your coming for it.

  8. #178
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    Mar 2012
    Location
    Newport News, VA
    Posts
    553

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    Quote Originally Posted by Oldster View Post
    2018 is shaking in its boots knowing your coming for it.
    Heh, thanks. The only thing quaking today was me in my frigid shed/gym. It's nuts cold outside for SE Virginia.

    Week of 12/31/17 (-ish; still over the holiday break)

    Heavy day:
    squat: 3x5x365 (chose volume over singles in a "strange" gym)
    bench: 3x5x280
    deadlift: 3x470

    Light day:
    squat: 2x5x330
    press@190: 5/5/4 (very close)
    bw chins: 9/9/9

    Medium day:
    squat: 3x5x345
    pause bench: 3x5x265
    rdl: 2x8x375

  9. #179
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    Mar 2012
    Location
    Newport News, VA
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    Week of 1/8/18 (Weeks this spring will begin on Mondays)

    Heavy day:
    squat: 3x3x395
    bench: 3x3x300
    deadlift: 1x505 (p.r. and very grindy)

    Light day:
    squat: 2x5x330
    press: 3x3x205
    bw chins: 10/9/9 (but 10th on first set a bit short of touching the chest)

    Medium day:
    squat: 3x5x345
    pause bench: 3x5x265
    rdl: 2x8x375

  10. #180
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    Mar 2012
    Location
    Newport News, VA
    Posts
    553

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    starting strength coach development program
    Week of 1/15/18

    Heavy day:
    squat: 3x1x425 (match p.r., but sets across this time)
    bench: 3x1x322.5
    deadlift: 1x6x420 (rep p.r.)

    Light day:
    squat: 2x5x335 (raised 5 lbs.)
    press: 3x5x190
    bw chins: 10/9/9 (a bit shy of the top on the last rep)

    Medium day:
    squat: 3x5x345
    pause bench: 3x5x265
    rdl: 2x8x375

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