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Thread: Coalminecanary's Intermediate Log

  1. #21
    Join Date
    Jun 2016
    Location
    Vancouver
    Posts
    367

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Day 2?

    BW 221.0

    Squat 275 3x2
    Pin Squat 205 3x2
    Deadlift 205 1x1; 195 1x5
    Chins 3x3

    So, I had a window of 1h15m to get to the gym, train, and back home. With traffic this left me 40 minutes in the gym, so I went with some intensity stuff, specifically doubles. Mostly I'm just trying to avoid losing progress while my schedule is such a mess.

    DL was easy at 205 but I felt something tweak in my right gluteus so I put the weight down and wimped out by 10 lbs. Meh.

    Chins were kind of tough. The struggle is real (with detraining and poor sleep and poor eating).

  2. #22
    Join Date
    Jun 2016
    Location
    Vancouver
    Posts
    367

    Default Sick

    Got sick again. Just when I thought I was fine. Another lost week.

    Travelling this week too, back over the weekend, hopefully back to regular training.

    BW unknown

    DB bench 90 3x8
    DB press 30 3x8
    Chins 3x3
    DB LTE 35 3x10

    Hotel gym has only Dumbbells for equipment, and only up to 45s. Fun. I was going to do squats with the 45s but it just felt silly.

    Nothing tough at all here just got a bit of volume in a bro way. The LTEs was easy but awkward due to the dumbbell.

  3. #23
    Join Date
    Jun 2016
    Location
    Tasmania, Australia
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    916

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    I had to do the same thing last week. Squats and deadlifts with 20kg dumbbells in a hotel. It's better than nothing!

  4. #24
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    Jun 2016
    Location
    Vancouver
    Posts
    367

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    Quote Originally Posted by BenM View Post
    I had to do the same thing last week. Squats and deadlifts with 20kg dumbbells in a hotel. It's better than nothing!
    That's kind of what I figured, something to stave off detraining. In the end I regretted not squatting as I'm now over 10 days since I last squatted.

  5. #25
    Join Date
    Jun 2016
    Location
    Vancouver
    Posts
    367

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    This will be a strange week. Working around a lot of work commitment stuff and trying to figure out where I am with things.

    Bw 220.6

    Squat worked up to 275 x1 @6.5-7
    Pin squat 195 2x3
    Bench 160 5x5
    RDL 135 3x8

    I was on schedule to just resume the split this week but given the layoff from squats, poor nutrition, and a very messy work week coming up, I scrambled things a bit. Today I wanted to see how a heavy-ish how squat felt and work on technique a bit. I'll likely do volume squats on Wednesday and intensity on Friday or Saturday with some front squats. Since I added the squats and didn't have all day for the gym, I will press, LTE, chins, and HIIT (time permitting) tomorrow.

    Squats felt like shit, for technique. Pin squats helped though. Everything else was fine.

  6. #26
    Join Date
    Jun 2016
    Location
    Vancouver
    Posts
    367

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    Man I can't shake being sick. Fever and bronchitis. Felt weak today. Finally over it I think, though.

    BW: 218.6

    Squat 275 1x2 @8. Just felling it out.
    Front squat 135 X1 @ 9 (oops!); 115 2x3 @6.5
    Bench 185 x1 @9.5; 180 x2.5 @10 (fail); 175 2x3 @7.5
    Press 115 3x3 @7
    Chins 3,4,3

    Bleh. Just did some intensity to see where I was at. The time off and illness has had an impact!

  7. #27
    Join Date
    Jun 2016
    Location
    Vancouver
    Posts
    367

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    Here we go again.

    Took off almost 5 weeks due to some personal/family stuff plus work. I managed to get in maybe one session every 5-10 days which staved off some losses but that's about it. Most of those sessions were me trying to do a bit of everything, just to keep regression at bay. Didn't really work that well!

    Managed to start putting things together again, so I rebooted on a modified SSLP. Will run this until squats peter out then probably do The Bridge.

    07/23
    Squat 230 3x5
    Bench 155 5x5
    DL 175*

    07/25
    Squat 235 3x5
    Press 95 3x8
    RDL 145 3x10

    07/27
    Squat 240
    Bench 175 3x5
    RDL 150 3x10
    Chins 3x3

    07/30
    Squat 245 3x5
    Bench 165 3x5; 155 1x5
    DL 185 1x5
    Chins 2x6 emotm

    *dl is still dogshit. I'm scared of it, straight up. I'll be signing up for a camp and travelling for it. Embarrassing to have a DL this low, never mind this far under squats.

  8. #28
    Join Date
    Jun 2016
    Location
    Vancouver
    Posts
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    Today.

    Squat 250 3x5
    Press 120 1x3; 2x2; 105 2x6
    DL 195 2x3
    Pause DL (3 seconds 3 inches off the ground) 135 2x5

    Squats kind of sucked. I had trouble finding depth and a guy pulling v heavy beside me was distracting. He had a camera out and I was in the background etc. But, these were not really that tough yet, which is a good sign.

    Press was dogshit. This was supposed to be 5 sets of 3 and it's clear how that went. I added the last 2 sets of 6 to try to get something productive done.

    DL was fine except my hook grip kind of slipped so I had to redo my setup. So I did an extra rep to sa FU to my hands for the missed rep.

    The PDL were done as a suggestion by someone else to make sure I'm staying tight. I noticed that my abs relax a little once the bar is off the ground; these fixed that. Made me want to barf.

  9. #29
    Join Date
    Jun 2016
    Location
    Vancouver
    Posts
    367

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    Bench 180 1x3; 165 4x4
    Press 130 X1; 105 4x5
    Chins 4x3

    All in all not bad.

  10. #30
    Join Date
    Jun 2016
    Location
    Vancouver
    Posts
    367

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    starting strength coach development program
    Squat 255 3x5
    LTE ez bar plus 25's 3x10
    DL 200 1x4
    Pause DL 140 2x5
    DB Hammer Curlzzz 15's 3x15 per side

    A "do everything before you go to the lake for a week" workout. The pause DL are really good feedback on staying tight and so I'm loving them.

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