swan levels up swan levels up - Page 4

starting strength gym
Page 4 of 38 FirstFirst ... 2345614 ... LastLast
Results 31 to 40 of 374

Thread: swan levels up

  1. #31
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    606

    Default 9/18

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    I got no reason, just lazy & unmotivated recently.

    Squat
    Barx5x3
    75x5
    95x5
    115x3
    135x5x3
    All with video, holding the back in place much better now.

    Bench press
    Barx5x3
    105x5
    155x5
    205x2
    235x2 belt
    260x3x5 belt - a PR for any number of reps
    Moving on to rotating rep ranges for now to see what it does to me. 5x1 next time ought to be fun.
    For today, figured what the hell worst case I'd have to unload the bar off the pins but they all went ok with a couple slower R3s. R3 second set got away from me low & it took an enormous effort to bring it back up & grind it up. Thought I might be done for after that but the next set was easier than the first 2. Go figure.

    Deadlift
    135x5
    165x3
    185x2
    205x5
    All video, all holding back in position well.

    BW 240

  2. #32
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    606

    Default 9/21

    Box squat
    Barx5x3
    75x5
    105x5 and I finally saw on video that that box was a little too low, causing extra lumbar flexion at the bottom - added an inch to the box setup
    125x5x3 much better
    Working the box on light press day seems to be the thing to keep working the back without overworking the poor old thing.

    Press
    Barx5x3
    75x5
    100x5
    120x2
    140x2 belt
    155x3x3 belt
    Felt like crap & weak the whole way, but kept going anyway. A bit of layback on all 3 3rd reps, but did not video so I don't reallly know how much.

    Chins
    BWx9,8,6,6
    Man, ran out of gas fast on these. Maybe it being 2330 had something to do with it.

  3. #33
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    606

    Default 9/25

    Squat
    Barx5x3
    85x5
    105x5
    125x3
    145x5x3
    Early warmups kinda shakey but work sets ok, on video. The correct back position still feels strange.

    CGBP
    Barx5x3
    95x5
    135x5
    175x3
    205x2
    225x5
    215x5x2
    Holy cow the top set was hard so backed off on the other sets, which were considerably less hard.
    Still not sure I'm getting these right even after reading up on them. Need to either rearrange the gym so I can get video or maybe switch to paused. Unfortunately getting a coaching session at this time is not feasible.

    Deadlift
    135x5
    165x3
    195x2
    225x5
    Ok on video. As long as I remember to max the bracing these have been pain free.

    Curl bar
    65x12x3

  4. #34
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    606

    Default 9/30

    Squat
    Barx5x3
    95x5
    115x5
    135x4 can't count
    155x5x3
    The routine is, video everything after the empty bar warmups and adjust as needed. Today's key cues were:
    Knees out fully
    Not quite as wide a stance
    Chest out/back tight the entire rep

    Bench press
    Barx5x3
    105x5
    155x5
    195x3
    225x2
    250x1 belt
    270x2 belt - meh, lost ass contact on both and both moved damn slow - and the original plan was for 272.5
    260x1 belt - had the silly thought this would be for a double but no, not a chance
    250x2 belt
    Everything felt heavy today. A truly sucky bench day.

    Deadlift
    135x5
    175x3
    205x2
    235x5
    A little lumbar spine soreness the last 3 reps, but overall felt better afterwards & feels better today.

    BW 234
    Well, inconsistent lifting and very inconsistent eating & I'm shrinking away. I'm sure this was exacerbated by being sick a few days this week with some sort of gi problem. I was pretty sure there had been some weight loss while benching, but 6lbs in 12 days is a bit more than expected.

  5. #35
    Join Date
    Jan 2016
    Location
    The Great Corn Desert
    Posts
    150

    Default

    Quote Originally Posted by swan View Post

    BW 234
    Well, that is frustrating.

  6. #36
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    606

    Default

    Quote Originally Posted by mangen View Post
    Well, that is frustrating.
    Yeah I know, right? Steps must be taken, I tell ya!

  7. #37
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    606

    Default 10/2

    Squat
    Barx5x3
    85x5
    105x5
    125x8x3
    Just trying to get some work in as a light day. It's currently taking some extreme focus to maintain correct lumbar extension through the bottom of most reps. Must have developed a bad habit with this through all the restarts this year because it didn't use to be a problem.

    Press
    Barx5x4
    75x0 forgot to do this weight
    95x5
    115x3
    130x2 belt
    145x4x4 belt - ground out with layback all 3rd & 4th reps - had planned for 5s but the weight was sort of a guess what with all the recent pressing weakness
    115x8

    Chins
    BWx9,8,7,5

  8. #38
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    606

    Default 10/5

    Squat
    Barx5x3
    95x5
    125x5
    145x3
    165x5x3
    Still have a small amount of thoracic flexion coming out of the hole on some reps, but it's a lot better than before & continuing to improve.

    Bench press
    Barx5x3
    105x5
    145x5
    185x2
    210x2 all reps through here paused
    225x5x3 reps 1-2 paused, the rest tng & holy shit that was harder than expected

    Deadlift
    135x5
    185x3
    215x2
    245x5
    Max bracing & good form = pain free reps.

    Curl bar
    70x10x3

  9. #39
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    606

    Default 10/9

    Squat
    Barx5x3
    95x5
    125x5
    155x5 can't count
    175x5x3
    Got a slight problem raising the elbows a little coming out of the hole. This of course fucks everything up flexing the thorax and changing the back angle too much. Working on it.

    Bench press
    Barx5x2
    105x5
    155x5
    195x3
    225x2
    252.5x3x2 fuck had an extra 2.5 on the right side by putting on a 5 instead of a 2.5
    245x4,3,2
    225x5
    Meh.

    Deadlift
    135x5
    185x3
    225x2
    255x5 first rep totally pain-free, then some lumbar pain on the rest of the reps
    Video showed chest lifted early on reps 2-5

    BW 236

  10. #40
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    606

    Default 10/12

    starting strength coach development program
    C2 @2:06

    Press
    Batx5x3
    75x5
    100x5
    120x2
    140x2 belt
    157.5x2,3,3,2 belt - bah, shit form on both missed 3rd reps
    125x8 belt

    Squat
    Barx5x3
    85x5
    115x5
    135x5
    Was planning to get a little lighter work in, but not quite this light. Lower back got super tight by the last set so I bailed.

    Chins
    BWx9,7,7,7

Page 4 of 38 FirstFirst ... 2345614 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •