swan levels up swan levels up - Page 13

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Thread: swan levels up

  1. #121
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    690

    Default 3/19 @ a small town high school gym in a vast sea of emtpty corn fields

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Squat
    Barx5x3
    95x5
    135x5
    175x5 can't count to 3
    205x2
    235x5x3

    Bench press
    Barx5x3
    115x5
    165x5
    205x3
    235x2
    265x1 belt - can't math the warmup weights either
    280x3x3 belt - yeah, those got pretty hard
    247.5x5x2 belt

    SLDL
    135x5x2
    165x3
    200x2
    230x1
    255x5x4

    Made all my reps on what could be considered a suboptimal day. Drove 6 hrs yesterday, and then later that night puked dinner up in my sister's toilet for whatever unknown reason. Ate once today at about noon, and chugged a quart or so of milk before the workout. Ftw!

  2. #122
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    690

    Default 3/22

    C2 @ 2:11

    Press
    Barx5x3
    75x5
    105x5
    135x3
    160x2 belt
    180x2x3 belt
    152.5x5x2 belt
    Everything felt like total shit, stiff & sore, until the first work set.

    Front squat
    Barx3x3
    75x3
    95x3
    115x3
    135x3
    155x3x4

    Chins
    BWx5
    +38x6x4
    Huh.

    BW 246
    Bunches o' carbs & light on protein while I was out of town for a few days apparently resulted in bw increase.

  3. #123
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    690

    Default 3/24

    C2 @ 2:05

    Deadlift
    135x5x2
    185x3
    235x2
    275x1
    315x1 belt, hook
    350x5 belt, hook
    330x5 belt, hook

    Bench press
    Barx5x3
    115x5
    165x5
    205x3
    235x6x4 paused
    Need another warmup set in there somewhere.

    Box squat
    Barx5x3
    95x5
    135x5
    175x3
    195x5x4

    Curl bar
    75x12x4

  4. #124
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    690

    Default 3/25

    C2 @ 2:00

    Press
    Barx5x3
    75x5
    95x5
    125x3
    130x2
    145x6x4 belt
    Worked on good hip thrust & keeping the bar in close.

  5. #125
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    690

    Default 3/27

    C2 @ 2:01

    Squat
    Barx5x3
    95x5
    145x5
    185x3
    215x2 belt
    245x5x3 belt

    Bench press
    Barx5x3
    115x5
    165x5
    205x3
    235x2
    265x1 belt
    290x1x3 belt
    242.5x5x2 belt

    SLDL
    135x5x2
    175x3
    205x2
    235x1
    260x5x4

  6. #126
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    690

    Default 3/29

    C2 @ 2:00

    Press
    Barx5x3
    75x5
    105x5
    125x3
    145x2 belt
    165x5x3 belt - bitchin' tho all the 5th reps were damn hard, especially the last
    155x5x2 - belt

    Front squat
    Barx3x3
    85x3
    105x3
    125x3
    145x3
    165x3x4
    Heck, I think my previous 1RM is 175.

    Chins
    BWx11,10,8,6,6

    BW 245

  7. #127
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    690

    Default 4/1

    C2 @ 2:00

    Deadlift
    135x5x2
    195x3
    245x2
    285x1
    320x1 belt, hook
    355x5 belt, hook
    335x5 belt, hook
    It took 3 reps of the top set to figure out I had to keep setting my grip because I had forgotten to chalk up today. Just kept going, but damn slippery hands made things harder.

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

    Box squat
    Barx5x3
    95x5
    135x5
    165x3
    190x2
    210x5x4

    Curl bar
    75x15x4

  8. #128
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    690

    Default 4/2

    C2 @ 2:01

    Press
    Barx5x3
    75x5
    95x5
    115x3
    135x2 belt
    147.5x6x4 belt

    Too lazy or something to row as planned.

  9. #129
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    690

    Default 4/5

    Squat
    Barx5x3
    105x5
    155x5
    195x3
    225x2 belt
    255x5x3 belt
    Prolly going to +5 now, as keeping thoracic extension is a mighty struggle and holy cow I'm not used to walking out with body weight + on my back. Is ok, I'm satisfied to have gotten this far on +10.

    Bench press
    Barx5x3
    115x5
    165x5
    205x3
    235x2 belt
    265x5x3 belt - R5 in last set was pretty slow, but the first 2 rep 5s were hard but moved ok
    250x5x2

    SLDL
    135x5x2
    175x3
    205x2
    235x1
    265x5x4
    Hey, chalk helps. Who knew?

  10. #130
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    690

    Default 4/7

    starting strength coach development program
    C2 @ 2:02

    Press
    Barx5x3
    75x5
    105x5
    135x3 belt
    160x2 belt
    182.5x2x3 belt
    155x5x2 belt
    135x8 belt

    Front squat
    Barx3x3
    85x3
    115x3
    135x3
    155x3
    175x3x4

    Chins
    BWx5
    +43x6,5,5,4
    +38x4
    Damn these got really hard really fast.

    BW 246

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