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  1. #11
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    May 2015
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    • texas seminar date
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    11/22/16 RD

    front Squat
    3x3 207.5#

    bench press
    3x5 187.5#

    Power Clean
    3x3 160#

    Chins (elbow rehab)
    39 total
    EMOM
    5x4
    5x3
    2x2

    Good workout. F. squats felt very solid and borderline easy. Bench press was good though felt a little discomfort in one elbow during the first set. Expecting a good ID this week.


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  2. #12
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    11/24/2016 ID

    Backsquat
    1x5 300#

    OH press
    1x5 140#

    Deadlift
    1x5 320#

    Backsquat went very well as predicted. Lots of momentum this week.

    OH Press: I jumped 5# instead of 2.5# to out some more space between my 5x5 volume and my ID. Felt solid. Could have done 145# probably.

    Deadlift was a repeat weight from last week as I didn't feel good about my back position. I really focused on setting my back up and squeezing hard this week which worked well, but I was back to moving a little too slow on the pull.

    Good workout. Turkey day


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  3. #13
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    11/27/16 VD

    Backsquat
    5x5 275#

    Bench press
    4x5 200#
    CGBP 1x5 185#

    power Cleans
    5x3 175#

    Solid workout. Squats felt even more reasonable than last week's session. I only rested 5 min between sets.

    Power Cleans felt really good.


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  4. #14
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    11/29/16 RD

    front squat
    3x3 210#

    OH Press
    3x5 125#

    power Snatch
    8x2 125#

    chins (elbow rehab)
    42 total
    EMOM
    6x4
    6x3


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  5. #15
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    12/1/16 ID

    Backsquat
    1x5 305#

    Bench Press
    1x5 220#

    Deadlift
    1x5 325#

    Good workout. Bench press was great.


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  6. #16
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    12/4/16 VD

    Backsquat
    5x5 280#

    OH Press
    5x5 135#

    power Snatch
    5x1, 5x2 135#

    Weird day. I couldn't fall asleep last night, tossed and turned a lot, but might have still gotten 8 hours in as it was 10:30 when I woke up and I went to bed around 11. I forgot my micro plates so had to make some adjustments up and down, but it worked out. Since I got up late, ate breakfast immediately before the workout and didn't get my usual warmup of walking the dog and riding my bike to the gym, I was a bit concerned that it wasn't going to go well, but ended up being a solid session.


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  7. #17
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    12/6/16 RD

    Front squat
    3x3 210#

    bench Press
    3x5 190#

    power Cleans
    3x3 162.5#

    Chins (elbow rehab)
    47 total, EMOM
    6x4
    7x3
    1x2

    As I am moving in about 10 days and life here is winding down, stress and anxiety are running a bit high and I'm not sleeping very well at all. However, I went into this workout with a good bit of energy. f squats felt great. Bench press moved very quickly (though felt a bit heavier than I wanted it to). Looking forward to VD.


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  8. #18
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    12/8/2016 ID

    Backsquat 1x5 310#

    OH Press 1x5 145#

    DEadlift 1x5 330#

    Went pretty well despite not feeling super amped and squat warm up sets feeling heavy. Probably will have to drop to 3s on squats in the next 2 weeks.

    OH press was solid. Skipped ahead 5# since I forgot my microplates on VD and skipped ahead there as well.

    DEadlifts went well. You know, after using a 2 inch Deadlift belt for months, I've found that my 4 inch belt works better for me. It's doesn't interfere with my setup and my back position is much improved. I have a long torso and long legs (generally, a long, lean, body type). I do feel the Elton my hip bones at the base of my setup, but it doesn't interfere so I'm just going to continue on with the 4 inch.


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  9. #19
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    12/12/16 VD

    Backsquat
    4x5, 1x4 285#

    Bench press
    3x5, 1x4 202.5#
    CGBP 1x5 185#

    Skipped pulling.

    Shit workout. Slept like shit last night, completely stressed out about moving this week. The missed reps were bullshit, though. I could have mustered them up. Going to try and finish this week's scheduled workouts, skip VD next Monday and repeat RD and ID weights on Wed and Fri. Should be settled in after that.



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  10. #20
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    May 2015
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    starting strength coach development program
    12/14/16 RD

    front Squat
    3x3 212.5#

    OH Press
    3x5 127.5#

    power snatch
    8x2 135#

    Chins (elbow rehab)
    30 Total EMOM
    6x5

    Good workout. I was in a significant hurry between my last day at work and meeting up with friends before moving this weekend. Everything felt great, especially the power snatches. I cut some chin volume to get out of the gym quickly -been doing closer to 50 total. One more workout here in TN before heading West. Hopefully the stress doesn't stifle ID progress this week. I expect the squats to be nasty since VD was a real struggle this week.


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