starting strength gym
Page 1 of 6 123 ... LastLast
Results 1 to 10 of 60

Thread: Stefan's Intermediate Log

  1. #1
    Join Date
    Jun 2017
    Location
    St. Paul MN
    Posts
    209

    Default Stefan's Intermediate Log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    After attending an SS Seminar in July, I started a fairly straightforward HLM program. I was coming back from some time off for corrective eye surgery and a subsequent low back tweak that I suspect was mostly due to being greedy as I came back. Prior to that I had done NLP a couple of times and some various HLM flavors.

    Because I want to have a little context here as I start this log, I am going to throw in the previous four weeks of numbers in a couple of posts. Apologies if that is frowned upon around here.

    Additional context: I have had a history of clavicle soreness which I eventually linked to ramping up stress too quickly on upper body movements. It held me back on press and bench for awhile, and chins were recently susceptible too. After doing a slow ramp up for chins, there has been no issue.

    10/15/2018 10:00 208#
    Squat 300 5,5,5
    Bench Press 220 5,5,5
    RDL 235 8 245 8,8 Wrong starting weight
    Chins BW 8,7,6
    Cardio, bike MISS 5 miles Super train* for school pickup
    *this is what we call the train of my bike pulling a trail-a-bike for my 5 yr-old, which pulls a burly trailer with a 2 yr-old in it.

    10/17/2018 9:00 209#
    Squat, lite 245 5,5
    Press 140 5,5,5
    Power Clean 150 3,3,3,3,3 Video of 2nd set showed some arm pull, fixed it on set 3
    Chins BW 8,8,8
    Cardio, bike MISS 5 miles Super train for school pickup

    10/19/2018 208#
    Deadlift 385 5 Rushed a bit, also dropping hips a tiny bit before I pull. 5 rep PR
    CGIB 180 5,5,6 Still flying on this one
    Squat, med. 265 5,5,5 Video showed I'm now breaking at hips first and knees slide forward at the bottom
    Chins BW 8,8,8 Still moving well

    10/22/2018 13:30
    Squat 305 5,5,5 Pretty grindy, remembering how heavy feels.
    Bench 225 4,4,4,4 Couldn't get fahve, so went with 4x4
    RDL 255 8,8,8
    Chins BW 7,6 Did these much later after dinner, weak

    10/24/2018 210#
    Squat, lite 245 5,5
    Press 145 5,4,3 125 5,5 Lost balance back on 3rd rep of 2nd set.
    Power Clean 155 3,3,3,3,3
    Chins BW 9,8,8 Just a note to say 210 is a body weight PR.

    10/26/2018
    Missed Friday due to being in the woods with the family
    Last edited by Stefan Theimer; 11-20-2018 at 09:05 PM.

  2. #2
    Join Date
    Jun 2017
    Location
    St. Paul MN
    Posts
    209

    Default

    10/29/2018
    Squat 310 3,3; 295 5,5. Wussed out on heavy set. Decided to start doing back offs
    Bench Press 225 3,4,3,3; 205 5
    RDL 260 8,8,8

    10/31/2018
    Squat, lite 245 5,5
    Press, seated 125 5,5,5. Low-ceiling basement training life
    Power Clean 160 3,3,3,3,3

    11/2/2018 210#
    Deadlift 390 5. 5 rep PR
    CGIB 185 5,5,5 Slowing down... Thinking of going to 3s for a top set or down to 8s
    Squat, medium 275 5,5,5 These were strong and moved fast.

    11/5/2018
    Squat 315 3,3; 297.5 5,5. Form looked good on triples. Micro jump just for fun. Wondering if 2 top triples is a bad idea compared to 1.
    Bench Press 225 5,5,5
    RDL 265 8,8,8
    Chins BW 7,7,6 Been slacking on these lately and it shows

    11/7/2018 10:00 211#
    Squat, lite 250 5,5
    Press 150 3,3; 135 5,5,5. PR triples
    Power Clean 165 3,3,1; 135 3,4,3. Back into PR territory on these. Started failing after first 2 sets. Looking into non linear programming choices moving forward.
    Chins BW 7,7,7

    11/9/2018 10:15 210#
    Deadlift 395 5. 5 rep PR (not getting tired of writing that)
    CGIB 190 5,5,5. Still rolling on these- getting a little slow on end reps of 2nd and 3rd set
    Chins BW 8,8,7. Slight discomfort in left posterior shoulder somewhere... not worried.
    Squat, medium 280 5,5,5. Had to do these at 14:30 due to some parenting needs.

    Sorry about the ugly formatting, will get this figured out.

  3. #3
    Join Date
    Jun 2017
    Location
    St. Paul MN
    Posts
    209

    Default

    11/12/2018, 10:15, 14:15

    Squat
    320 x 3,3
    295 x 5,5,5
    AM squat rest times were all over the place. Added 1 set to back-offs

    Bench Press
    230 x 4,4,4; 4 rep PR
    220 x 5
    Having a hard time letting go of fahves (and only doing one top set)

    RDL
    270 x 8,8,8
    Last edited by Stefan Theimer; 11-18-2018 at 07:08 AM. Reason: Table looked terrible on mobile browser

  4. #4
    Join Date
    Jun 2017
    Location
    St. Paul MN
    Posts
    209

    Default

    11/14/2018, 10:00, BW 211#*
    Squat, lite
    250 x 5,5
    Wondering if 2 sets is too few

    Press
    155 x 3,2; PR triple
    135 x 5,5,5

    Power Clean
    170 x 2,2; PR doubles
    135 x 3,3,3,3
    Wondering about the off-set for back-offs. I read somewhere in the archives someone who thought back-offs on power movements were a waste of time. I need the practice, but I think 135 was too low for the back-off

    Chins
    BW x 8,8,8

    *another proud bodyweight PR
    Last edited by Stefan Theimer; 11-18-2018 at 07:14 AM. Reason: Table looked terrible on mobile browser

  5. #5
    Join Date
    Jun 2017
    Location
    St. Paul MN
    Posts
    209

    Default

    11/16/2018, 10:00
    Deadlift
    400 x 5; 5 rep PR. Video looked good. 405 next week!

    CGIB
    195 x 5,5,5; 3 x 5 PR
    I am pleasantly surprised that these have continued to move up.

    Squat, med.
    285 x 5,5,5
    Was really trying to work on grip- my hands always slip out as the sets progress. Video showed the return of some continuous forward knee travel. Playing whack-a-mole with form I guess.

    Chins
    BW x 8,8,8
    Clavicle has been nominal. Will progress reps next week.
    Last edited by Stefan Theimer; 11-18-2018 at 07:15 AM. Reason: Table looked terrible on mobile browser

  6. #6
    Join Date
    Jun 2017
    Location
    St. Paul MN
    Posts
    209

    Default

    11/19/2018, 9:30,14:00
    Squat (AM)
    325 x 3,3; Pretty happy with the form at this weight (video of second set in the dungeon with cheering section).
    300 x 5,5,5

    Bench Press (PM)
    235 x 3,3,3; PR triples
    222.5 x 5,5
    Last reps of back-off sets were really slow so I guess I chose the right weight.

    RDL
    275 x 8,8,8
    Last edited by Stefan Theimer; 11-20-2018 at 09:09 PM.

  7. #7
    Join Date
    Jun 2017
    Location
    St. Paul MN
    Posts
    209

    Default

    11/21/2018, 14:00
    Squat, lite
    250 x 5,5

    Press, seated
    127.5 x 5,5,5,5
    Tried hauling everything into the kitchen to do them standing, then realized I couldn't clean 160 with my belt on. So did them seated in the basement.

    Power Clean
    175 x 2,1,1; PR
    155 x 1 x 8 (EMOM); Ran out of time for more.
    First time doing EMOM.

  8. #8
    Join Date
    Jun 2017
    Location
    St. Paul MN
    Posts
    209

    Default

    11/23/2018, 8:00, at Stā-fit in St. Cloud.
    Deadlift
    405 x 5; PR.
    Yes. This was a goal for 2018. Did this for a single earlier this year, but fahve certainly feels good.
    Here's the proof. Video quality is terrible but I wanted to edit out my SS buddy (mentioned below) rather than assume he'd want to be included in this post. If anyone has a good google or chrome based app for cropping or blurring a video, lemme know.

    Press
    160 x 1
    140 x 5,5
    Running short on time, decided to call it intensity press day rather than doing CGIB this week.

    Best part of the day (besides the DL PR) was chatting with a strong 60yr-old guy who was squatting in the mid 400s and discovering he'd been to an SS seminar at WFAC some years back. Felt an instant kinship with him because we just didn't have to explain ourselves about what we were up to. Wish that happened more in the hometown.

    11/24/2018
    Squat, medium
    285 x 5,5,5
    Didn't want to skip them so I squeezed them in Sat. afternoon.
    Last edited by Stefan Theimer; 11-26-2018 at 08:00 PM. Reason: Added cropped DL PR video.

  9. #9
    Join Date
    Jun 2017
    Location
    St. Paul MN
    Posts
    209

    Default

    11/26/2018, 13:30
    Squat
    330 x 3,3 PR triples; video of 1st triple
    300 x 5,5,5
    I'm finding that I have better form on the heavy triples at the moment, compared to the back-off sets of five. It seems I rush/dive-bomb as the set of five progresses and let the knees slide forward at the bottom. I've also been trying to cut them off a bit, as a few weeks ago I appeared to be going a bit deep.

    Bench Press
    240 x 2,2,2 PR doubles
    220 x 5
    215 x 5,5

    RDL
    275 x 8,8,8

  10. #10
    Join Date
    Jun 2017
    Location
    St. Paul MN
    Posts
    209

    Default

    starting strength coach development program
    11/28/2018, 9:30, 14:15
    Squat, lite
    250 x 5,5

    Press, seated
    130 x 5,5,5,5
    Couldn't get to the gym so I was stuck doing these in the basement again.

    Power Clean
    95 x 3, 115 x 3, 135 x 3, 155 x 2
    180 x 1, PR
    175 x 1
    155 x 1
    135 x 3,3,3

    I am having a heck of a time with my rack position as the weight goes up. Felt some bruising in my hands after last week's 175 PCs and I did it again today. I've got some practice to do with getting the bar out of my hands and on to my delts. This was something I did wrong over and over at the seminar.

Page 1 of 6 123 ... LastLast

Posting Permissions

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