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Thread: Stefan's Intermediate Log

  1. #11
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    Jun 2017
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    St. Paul MN
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    • starting strength seminar april 2024
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    11/30/2018, 10:00,14:30
    Deadlift (AM)
    410 x 5, PR
    I'm starting to feel like a superstitious baseball player with these- they've been feeling so great that I don't want to change anything lest I screw it up. Pretty soon I'm going to have a deadlift shirt, a deadlift breakfast, and who knows what other craziness.

    CG Bench
    185 x 8,8,8
    More changes to pressing to make it more friendly to basement training. I just have a flat bench at home. Will build these up for a while, progress reps, etc.

    Squat, medium
    290 x 5,5,5 (video of last set)

  2. #12
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    Jun 2017
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    12/3/2018, 16:30, 18:30
    Squat
    332.5 x 3,3; PR
    You may be thinking, why 332.5? Well, look at the weight trees along the wall. I am using every last weight in my basement for these triples. Need more weight before next week...
    305 x 5,5,5

    Bench
    245 x 2; PR
    225 x 4,4; Bar path was wonky on first set, so i tried another to see if I could get 5. No dice.
    215 x 5,5; These were pretty much limit sets by this point.
    This felt all screwed up. Had to break up the workout for dinner. I've never trained so close to after a meal. Plus, some upper-chest cartilage soreness showed up on my warm-ups so I wasn't feeling as confident.

    RDL
    280 x 8,8,8

  3. #13
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    Jun 2017
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    12/5/2018 (AM at gym), 209# BW
    Squat, lite
    255 x 5,5

    Press
    155 x 1
    165 x 1; PR. Possibly the slowest press lockout of my life.
    135 x 5,5 Left trap started tightening after second set, felt okay while pressing, but sore,stiff neck had me not wanting more grinding.
    115 x 5

    BW Chins x 7,7,7

    Power Cleans (PM, home)
    Spent the afternoon in the basement practicing my rack position, getting the bar out of my hands. faster elbows, etc. Video review showed some arm pull, so I worked on that and on trying to actually get a stomp. Also had a couple reps where I really felt that whip of the fulcrum.

    95 x 3; 115 x 3,3
    135 x 3,3,3,3,3,3
    Last edited by Stefan Theimer; 12-05-2018 at 09:10 PM. Reason: Gotta make them PRs BOLD

  4. #14
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    Jun 2017
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    St. Paul MN
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    12/7/2018 (AM, gym)
    Deadlift
    415 x 5; PR
    PR train continues to roll on DLs.

    CGBP
    190 x 8,8,7
    Short-changed the rest times (and chins) because parenting.

    Squat, medium (PM, home)
    295 x 5,5,5 (video)
    Working on excessive depth and some knee movement. Pleased with results.

    Chins
    BW x 7,6

  5. #15
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    Jun 2017
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    St. Paul MN
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    12/10/2018
    Squat
    320 x 5
    300 x 5,5,5
    Didn't yet buy more weight to be able to bump up to 335 x 3 today so I dropped back down to 320 to go for fahve.

    Bench Press
    245 x 1
    215 x 5,5,5,5,5
    Back-offs last week were all limit sets so I wanted to avoid that today.

    RDL
    285 x 8,8,8

  6. #16
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    Jun 2017
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    St. Paul MN
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    12/12/2018; 14:00 (home)
    Squat, lite
    255 x 5,5

    Press, seated
    100 x 8,8,8
    Treating these as an assistance exercise for now, rather than progressing into low rep ranges. In the spring I may try to set up a pressing station in the garage for days when I'm away from the gym (or if I quit the gym).

    Power Clean
    95 x 3,3
    115 x 3,3
    135 x 3
    140 x 3,3,3,3,3
    Still practicing these, too much to work on right now: slight arm pull, jumping early, not jumping hard, no stomp, holding on too long as I rack it. Needless to say I didn't get it all.

  7. #17
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    Jun 2017
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    12/14/2018; 9:30 (gym), 13:30 (home)
    Deadlift (AM)
    420 x 4,1; PR. I had 5 dammit. For some reason I didn't chalk up enough and ol' slippery fingers almost had a wreck on rep 5. Since I was at the Y, I chose to put it down mere inches from lock-out. Waited a few minutes and pulled one more rep for good measure.

    CGBP (AM)
    190 x 8,8,8
    I was pretty sure I missed the 3rd set last week due to rushed rest times, but I wanted to know for sure. No problem.

    Squat, medium (PM)
    295 x 5,5,5
    Almost backed off this planned weight due to some hammie fatigue and aches in the right lumbar. But I didn't and it felt fine during the squats themselves.

  8. #18
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    Jun 2017
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    St. Paul MN
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    12/17/2018; 14:00, 16:30
    Squat
    295 x 1, 315 x 1, 325 x 1
    295 x 3,3
    Fatigues and aches in lumbar presented like a 'tweak' Friday night and through the weekend. Still present today, so I decided to try to balance the stress with the recovery. No pain while under load, but a bit sore unloaded, so I did some singles for exposure and reduced volume for the back-offs.

    Bench Press
    250 x 1; matches a previous 1-rep PR
    217.5 x 5,5,5,5,5

    RDL
    275 x 5,5,5
    As with the squats, no lumbar pain under load, but I'm still being careful with volume.

    Perhaps I'm being too careful with this minor tweak, but given it took me more than 3 weeks to get past this last time it happened (summer), I don't want to come at it too fast.

  9. #19
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    Jun 2017
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    St. Paul MN
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    12/19/2018; 19:30
    Squat, lite
    255 x 5,5

    Press, seated
    102.5 x 8,8,8

    Power Clean
    95 x 3,3; 115 x 3,3
    135 x 3,3; 155 x 2,2
    Man, I really feel like I sucked at these tonight. Maybe there's a lesson here about cleaning after dinner and a few craft beers.

    Right lumber tweak is almost completely gone. Winter sniffles are going around the house, though I am thus far unaffected.

  10. #20
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    Jun 2017
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    starting strength coach development program
    12/21/2018
    Squat, medium
    330 x 1
    295 x 3
    275 x 5,5
    With the lumbar tweak and some variable training days coming up, I didn't want to miss some more higher intensity exposure this week, but still wanted to ease in on the volume. So this is what I came up with.

    CGBP
    195 x 8,8,8

    Deadlift, paused, 2 inches from floor, for 2 seconds
    225 x 5
    275 x 5
    315 x 5
    Since I couldn't get to the Y today and my CL weight purchases fell through this week, I tried to do something slightly more stressful than a set of 5 at the most weight I have here at home (current max of 332.5 lbs), so the idea was paused DL. Right lumbar was nominal before, during, and after these.

    Chins, BW x 6,6

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