swan levels up swan levels up - Page 12

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Thread: swan levels up

  1. #111
    Join Date
    Mar 2016
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    a cold land filled with cold people
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    594

    Default 3/3

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    C2 @ 2:00

    SLDL
    135x5x2 hey, it helped for regular dl
    165x3
    195x2
    220x1 hook
    245x5x4 hook - between dl & chins and these my hands were feeling pretty beat up, and hooking these even though they're relatively light has helped

    BW 243

  2. #112
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    Mar 2016
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    Default 3/5

    C2 @ 2:01

    Press
    Barx5x3
    75x5
    105x5
    130x3
    155x2 belt
    175x2x3 belt
    152.5x5x2 belt

    Front squat
    Barx5x3
    75x3
    105x3
    135x3x3
    Trying out something a little different for light & med squat days, today being light day.
    Had some weird right lateral knee pain for the first couple sets with weight, but after settling into my normal squat stance it went away.

    Chins
    BWx5
    +33x6x4
    ProTip - your set will likely go better if you don't hit your nuts with the plate while positioning the dip belt.

  3. #113
    Join Date
    Jan 2016
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    The Great Corn Desert
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    150

    Default

    Quote Originally Posted by swan View Post
    175x2x3
    Nice work, you'll hit the next plate milestone shortly.

    Additionally, appreciate you calling me out for being "pathetic" up in Rip's forum.

  4. #114
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    Mar 2016
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    Default

    Thanks.

    Well, you know, we all have our personal standards that don't necessarily apply to others.

  5. #115
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    Mar 2016
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    Default 3/7

    C2 @ 2:02

    Deadlift
    135x5x2
    185x3
    225x2
    265x1
    305x1 belt, hook
    340x5 belt, hook - once again needlessly proving that no sleep and forgetting lunch all week = fucking hard reps
    320x5 belt, hook

    Bench press
    Barx5x3
    115x5
    165x5
    205x3
    235x6x4
    Same experience here.

    Ran out of time as parental duties called.

  6. #116
    Join Date
    Mar 2016
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    Default 3/8

    C2 @ 2:02

    Strict press
    Barx5x3
    75x5
    95x5
    115x3
    135x6x4
    You'd think I would have had lunch today after yesterday's fun. You would be wrong, and these would suck donkey balls.
    Apparently this bonus round of pressing is supposed to be more medium than light, so I'm working the load up here with 6 rep sets.

    Box squat
    Barx5x3
    95x5
    125x5
    155x3
    175x5x4
    As usual, left adductor tendon hurt like a bitch the first couple warmups and was then fine the rest of the way.

    Curl bar
    70x15x3

  7. #117
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    Mar 2016
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    Default 3/11

    Squat
    Barx5x3
    95x5
    135x5
    175x3
    205x2
    225x5x3 belt

    Bench press
    Barx5x3
    115x5
    165x5
    205x3
    235x2 belt
    262.5x5x3 belt - set 2 was all sloppy for hell I don't know why, 3 was good but R4-5 slowed down a bunch, guess it was heavy or reigning in the weird shit in set 2 cost a bunch extra
    247.5x5x2 belt

    SLDL
    135x5x2
    165x3
    195x2
    225x1 hook
    250x5x4 hook
    As usual, all with 2.25" deficit.

  8. #118
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    594

    Default 3/14

    C2 @ 2:00

    Press
    Barx5x3
    75x5
    105x5
    125x3
    145x2 belt
    162.5x5x3 belt
    152.5x5x2
    Notes for the work sets:
    1) fuck that sucked, was form shit all around
    2) form much better, R5 pretty hard
    3) form ok, R5 a total fucking grind that barely made it, and R4 was a small grind as well
    Of course, learning well from last week, I got 0 minutes sleep Monday night, forgot to eat enough yesterday before fasting 12+ hours for today's blood draw, and got too distracted at work today to eat lunch. All that shit may have added up to something ungood. Or I'm just weak.

    Front squat
    Barx3x3
    75x3
    105x3
    125x3
    145x3x4

    Chins
    BWx10,10,9,8

    BW 244

  9. #119
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    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    594

    Default 3/16

    C2 @ 2:00

    Deadlift
    135x5x2
    185x3
    230x2
    270x1
    310x1 belt, hook
    345x5 belt, hook
    325x5 belt, hook

    Bench press
    Barx5x3
    115x5
    165x5
    205x3
    235x6x4 paused

    Box squat
    Barx5x3
    95x5
    135x5
    165x3
    185x5x4
    Video help revealed I had the box a touch high, so I lowered it 3/4".

    Curl bar
    75x12x3

  10. #120
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
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    Default 3/17

    starting strength coach development program
    C2 @ 2:07

    Press
    Barx5x3
    75x5
    100x5
    120x3
    140x6x4

    If I wasn't so lame there would be some rower intervals here.

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