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Stefan's Intermediate Log
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.
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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.
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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
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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
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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
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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.
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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.
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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.
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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
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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.
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