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  1. #21
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    Mar 2016
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    Default 8/19 @ the zoo, grants pass

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Bench press
    Barx5x3
    105x5
    145x5
    185x3
    205x2
    225x6x3
    205x10
    185x10
    Backed off from the top weight I was going to do due to crappy bench station & no safeties. So I did an extra rep each set.

    Back rehab

    Curl bar of unknown weight

    C2
    500 @ 2:00
    1000 4:03 @ 2:02

  2. #22
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    Mar 2016
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    a cold land filled with cold people
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    Default 8/22 @ the zoo, grants pass

    Bench press
    Barx5x3
    105x5
    155x5
    195x3
    225x2
    245x5x5 - easyish, but who knows what the bar weighed

    Back rehab. Back hurts some, but is noticibly stronger than it was.

  3. #23
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
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    Default 8/28 @ the bungalow

    Was pretty wiped from traveling so blew off lifting for a few days. Bad plan, everything sucked today.

    Press
    Barx5x3
    75x5
    95x5
    115x3
    135x2 belt
    150x5 belt - barely
    145x5, 4 belt
    115x8
    Major suckitude & my form got bad & slightly strained all sorts of thoracic back stuff. At least today as I enter this that back fuckedupness has mostly recovered.

    Back rehab

    Chins
    BWx7,7,6,6

    Bailed on some of the rehab dl sets & chins because I was just plain worn out, as in out of shape worn out.

    BW
    238

  4. #24
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
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    Default 8/30

    C2 @ 2:19
    Lots of stuff sore and/or stiff today, so took an easy ride to get some blood flowing.

    Bench press
    Barx5x3
    105x5
    150x5
    180x3
    210x2
    230x5x3 belt
    205x8
    185x9

    Back rehab has progressed up in squats & dl. Still having lumbar spine pain here and there esp if I'm careless, but the rest feels pretty good most of the time.

    Squat
    Barx5x3
    95x5
    135x5
    165x5x5

    Curl bar

    Deadlift
    135x5
    165x5x3

    C2
    1000m 3:54

  5. #25
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
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    Default 9/2

    C2 @ 2:14

    Bench press
    Barx5x3
    105x5
    155x5
    195x3
    225x2
    245x5x5 belt

    Squat
    Barx5x2
    95x5
    125x5
    155x4 forgot to stop at 3
    175x5x3
    Squats feel fine as long as I focus on bracing & maintaining lumbar extension.

    Deadlift
    135x5
    175x5x3

    BW 238

  6. #26
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
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    Default 9/4

    Press
    Barx5x3
    75x5
    95x5
    115x3
    135x2 belt
    150x5,4,3,3 belt
    115x9
    105x10
    Totally fucked R5 on the second worked set, so stupidly I had to bring it down on my traps as if I'd done a btnp. Because dumb ass got all psyched up for the big rep 5. Bah. Dumb ass.
    However, aside from being a dipshit I did happen to discover how I torqued my back pressing a while ago. Some times on heavy reps I was doing a sort of shitty 1/2 layback, but only on the right side. So the right shoulder was going back & down, twisting everything around. That was a pretty stupid thing to have developed, but I was able to correct it on the last 2 sets so maybe here's hope for an old dumb ass.

    Front squat
    Barx5
    75x3
    95x3x3
    Well why the hell not thought I'd try some as I really felt like taking an actual light day today with 3x week squatting & pulling getting to me even at the light weights I'm at. Went ok, but my upper back is a gonna be sore for a couple days.

    Chins
    BWx7,8,7,6,6

    Bailed on C2 cuz my left knee was bitching about life in general & my upper back was already feeling abused.

  7. #27
    Join Date
    Mar 2016
    Location
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    Default 9/6

    Squat
    Barx5x3
    95x5
    135x5
    165x3
    185x5x3
    Meh ok, but lumbar spine area was sore after finishing.

    Bench press
    Barx5x2
    105x5
    150x5
    180x3
    210x3
    230x6x3 belt
    205x10
    185x10

    Deadlift
    135x5
    165x3
    185x5x3
    Lumbar spine a lot more sore after this. Bleh.

    Curl bar
    65x10x2
    Well, did warm up to that a little but thought I may as well record the work sets.

  8. #28
    Join Date
    Mar 2016
    Location
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    Default 9/9

    Bench press
    Barx5x3
    105x5
    155x5
    195x3
    225x2
    247.5x5x5 belt ok

    Squat
    Barx5x3
    95x5
    135x5
    165x3 meant to do 175 but apparently can't add
    195x5 well that hurt like fuck all
    175x5x2 ok
    Must not be holding extension past 175...hmm.

    Deadlift
    135x5
    165x3
    195x5
    185x5x2
    All went well with these despite the lumbar pain I had while squatting. And now a couple hours later lumbar area feels ok but tired.

    BW 239

  9. #29
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
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    Default 9/11

    Press
    Barx5x3
    75x5
    95x5
    115x3
    135x2.belt
    152.5x4 belt - meh, not hard until R5
    145x5 belt
    140x5x2 belt
    Should have just gone up higher with a planned 3RM & done back offs from there instead of trying to catch 1 more 5RM.

    Box squat
    Barx5x2
    95x5
    125x5x3
    Thought I should get some video here, and I suck. What I thought was maintaining lumbar extension was not at all. That's what I get for being lazy and not taking video every session. Back to...working on the back as it were.

    Chins
    BWx8,8,7,6,6

  10. #30
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    Mar 2016
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    Default 9/14

    starting strength coach development program
    Wow most of my back has been tight & crampy the past couple days. Dunno why.

    C2 @ 2:14

    Squat
    Barx5x3
    75x5
    95x5
    115x5x3
    With video & only if I can correct the stupid back looseness. Which is, getting some flexion in the upper back going into the bottom of the hole & with the initial hip drive. Am able to hold my back correctly with a lot of focus, but going to have to relearn what the correct position feels like because what looked right on video sure felt wrong.

    CGBP
    Barx5x3
    85x5
    125x5
    145x3
    165x2
    185x1
    205x5x3
    Not that hard at all here, but also not exactly sure how they're supposed to go. Will find out for sure before next time.

    Was going to deadlift, but kid bedtime took forever and then I was cold & stiff & it was late as hell so not today.

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