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Thread: swan levels up

  1. #241
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    Default 3/18

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    C2 @ 1:58

    Squat
    Barx5x3
    85x5
    125x5
    155x3
    175x5x4

    Bench press
    Barx5x3
    115x5
    155x5
    185x3
    205x2
    225x6x2 paused
    205x8x2 paused

    C2 30/30
    1:38-39 x 5
    1:46 x 1
    Meant to do 8-10 intervals, but the rower quit after 6. Then I realized I did a re-row of the last workout of these which was indeed only 6 intervals. So then I added:
    1:39x3
    1:53x1

    BW 238

  2. #242
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    Default 3/21

    Broke the middle toe on my right foot yesterday morning - well, some things are better left unsaid. At least it's a toe that has prior experience in this matter so it's coping rather well.

    Squat
    Barx5x3
    95x5
    135x5
    165x3
    185x2
    205x5x3 belt

    Press
    Barx5x3
    75x5
    100x5
    125x3
    145x2 belt
    165x1 belt
    185x2x3 belt - these were a bit of work today, but finally got here after about a year since the last pr for reps
    155x5x2 belt
    145x5 belt

    Ran out of time.

  3. #243
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    Default 3/22

    Continuing on from yesterday...

    C2 @ 1:54

    BB Row
    135x5
    165x3
    195x3
    205x8x3

    SLDL
    225x3
    255x3
    280x2
    305x5 guess I'll track prs on these now, cuz why not?
    280x8x3

    Spent the time between sets reading up on effective use of the C2, cuz you know I've never really had a good understanding of it even though I love riding the thing. So after checking its drag factor & adjusting for that, I did this just to try something out:

    C2 1min / 313m

  4. #244
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    Default 3/24

    Bench press
    Barx5x3
    115x5
    155x5
    195x3
    235x2
    255x5x3 belt
    240x5x2 belt

    Front squat
    Barx3x3
    75x3
    95x3
    115x3
    125x3
    135x3x5

    Chins
    BWx6
    +40.5x6,6,6,6

    C2
    500/1r
    1:50, 1:47, 1:45, 1:50
    Probably should have stuck around a 1:50 pace, as that 1:45 wasted me.
    After the fact I have discovered this can really aggravate a broken toe. Will try a more flatfooted row next time.

    BW 235

  5. #245
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    Default 3/26

    Press
    Barx5x3
    75x5
    100x5
    120x3
    135x2 belt
    150x6x4 belt

    Deadlift
    135x5
    275x3
    325x2
    365x1 belt, hook
    400x5 belt, hook - np
    380x5 belt, hook

    Curl bar
    85x12x4

  6. #246
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    Default 3/37

    C2 @ 1:50

    Squat
    Barx5x3
    95x5
    135x5
    165x3
    185x5x4

    Bench press
    Barx5x3
    120x5
    160x5
    185x3
    210x2
    230x6x2 paused
    210x8x2 paused

    C2 30/30x7
    avg 155m, ~1:36 pace

  7. #247
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    Default 3/30

    Squat
    Barx5x3
    100x5
    145x5
    175x3
    195x2
    215x5x3

    Press
    Barx5x3
    80x5
    105x5
    130x3
    150x2 belt
    170x5x3 belt
    160x5x2 belt

  8. #248
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    Default 3/31

    BB Row
    135x5
    160x3
    180x2
    200x2
    220x8x3

    SLDL
    230x3
    260x2
    285x2
    310x5
    280x9x3

    BW 237

  9. #249
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    Default 4/2

    Bench press
    Barx5x3
    120x5
    160x5
    195x3
    220x2
    245x1 belt
    270x3x3 belt
    255x5 belt
    240x6 belt

    Front squat
    Barx3x3
    75x3
    95x3
    115x3
    130x3
    145x3x5

    Chins
    BWx10,10,9,6,7,7

    C2
    60/60 x 7 @ 1:44

    BW 237

  10. #250
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    Default 4/5

    starting strength coach development program
    Press
    Barx5x3
    80x5
    105x5
    125x3
    140x2 belt
    152.5x6x2 belt - jeezus these were heavy & slow today
    145x8x2 belt

    Deadlift
    135x5
    225x3
    275x2
    325x1
    365x1 belt, hook
    406x5 belt, hook - heh, but these were all good form & moved really well, much better than 405 a few weeks ago
    385x5 belt, hook

    Curl bar
    85x15x4

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