I am Ed's 4 Day HL Log I am Ed's 4 Day HL Log - Page 9

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Thread: I am Ed's 4 Day HL Log

  1. #81
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    Feb 2019
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    Augusta, GA
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    • texas starting strength seminar september 2020
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    12/17/2019

    Squat - 315x1x5, 295x4x5
    Rows - 140x3x10
    LPD - 150 9,9,9
    DC - 30x3x10

    I was a little apprehensive about the squat due to what I felt in my lower back last week on the deadlift. Everything went well on it. Rows went well, lat pull downs were a disapointment as I felt weaker and didn't hit 10 on a single rep. Dumbbell curls also went well, did that instead of barbell since the only rack was taken at that time. I did a set of RDL with just the bar to see how that would go and I while I didn't have sharp pain, I went from feeling like most of my low back was cramping to a bit of pain at the lockout position. Didn't do anything further with it.

  2. #82
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    12/23/2019

    Bench - 235 2, 210x4x3 *fail
    Press - 135x5x3
    DIB - 60 9,9,7
    DDB - 50 9, 45x2x10

    Pretty bad day. I've been sick, bad cough and just nothing was going well.

  3. #83
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    Feb 2019
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    Have a fair amount of updates to post as I have been bad about putting them online since I got sick, twice...
    Stopped training from 12/24/2019 - 1/10/2020 with bad case of bronchitis. Could not hold valsalva without coughing. Did walk every day during this time.

    1/13/2020
    Bench - 205x3x5
    Press - 115x5x3

    1/14/2020
    Squat - 250x3x5
    RDL - 185x3x5

    1/16/2020
    Press - 135x3x5
    CGB - 145x3x8

    1/17/2020
    Squat - 225x5x3
    DL - 315x1x5

    1/20/2020
    Bench - 220x1x5, 205x3x5
    Press - 120x5x3

    1/21/2020
    Squat - 305x1x5, 285x4x5
    RDL - 205x3x5

    1/23/2020
    Press - 140x1x5
    CGB - 165x3x8

    1/24/2020
    Squat - 245x5x3
    DL - 330x1x5
    Later this day cough start coming back

    Traveled to India for business on 1/26/2020
    1/27/2020
    Dumbbell bench - 65x3x10
    Dumbbell press - 50x3x10
    Cough got worse and I decided to rest up the rest of my time abroad but when I got home a week later, got sicker and once again stopped working out since I couldn't maintain my valsalva withough coughing. Attempted on squat workout and almost ended in disaster on warmup where I started coughing uncontrollably. Didn't lift again until March 2nd. Started out with NLP schedule

    3/2/2020
    Squat - 155x3x5
    Bench - 155x3x5

    3/4/2020
    Squat - 165x3x5
    Press - 95x3x5
    Deadlift - 225x1x5

    3/6/2020
    Squat - 175x3x5
    Bench - 165x3x5

    3/9/2020
    Squat - 185x3x5
    Press - 105x3x5
    Deadlift - 255x1x5

    3/11/2020
    Squat - 195x3x5
    Bench - 175x3x5

    3/13/2020
    Squat - 205x3x5
    Press - 115x3x5
    Deadlift - 285x1x5

    3/16/2020
    Squat - 215x3x5
    Bench - 185x3x5

    3/18/2020
    Squat - 225x3x5
    Press - 120x3x5
    Deadlift - 305x1x5

    Gym shut down at this point so I did some horse trading an was able to get my hands on a half rack, bench, bar, set of iron plates and set it up in my garage.
    Moved back to my 4 day split with a few modifications. Changed from using RDL to SLDL on Tuesday

    3/23/2020
    Bench - 195x3x5
    Press - 115x5x3

    3/24/2020
    Squat - 235x3x5
    SLDL - 185x2x8
    Rows - 135x3x10
    Pull Ups - 1,1,1 (yeah...)

    3/26/2020
    Press - 125x3x5
    CGB - 165x3x8
    Tricep ext - 45x3x10

    3/27/2020
    Squat - 215x5x3
    DL - 315x1x5
    Shrugs 185x3x15

    3/30/2020
    Bench - 200x3x5
    Press - 115x5x3

    3/31/2020
    Squat - 245x3x5
    SLDL - 190x2x8
    Rows - 140x3x10
    Pull Ups - 2,2,2
    Curls - 55x3x10

    4/2/2020
    Press - 130x3x5
    CGB - 170x3x8
    Tricep Ext - 55x3x10

    4/3/2020
    Squat - 220x5x3
    Deadlift - 325x1x2 *fail, felt like I strained lower back at first
    Shrugs - 190x3x20

    4/6/2020
    Bench - 205 5,5,4 *fail, hit safety on 4th rep completion and that screwed me up
    Press - 115x5x3

    4/7/2020
    Squat - 255x3x5
    SLDL - 195x2x8
    Pull Ups - 3,3,2

    4/9/2020
    Press - 132.5x3x5
    CGB - 175x3x8
    Tricep - 65x3x10

    4/10/2020
    Squat - 220x5x3
    Deadlift - 285x1x5 *went down in weight as a one week backoff
    Shrugs - 195x3x20

    4/13/2020
    Bench - 205x3x5
    Press - 120x5x3

    4/14/2020
    Squat - 260x3x5
    SLDL - 200x2x8
    Pull Ups - Green band 8,6,5

    4/16/2020
    Press - 135x3x5
    CGB - 180 8,8,6 *still pass since at least one rep hit 8 and none dropped bellow 5
    Tricep - 70x3x10

    4/17/2020
    Squat - 225x5x3
    DL - 315x1x5
    Shrugs - 200x3x20

    4/20/2020
    Bench - 210x3x5
    Press - 120x5x3

    4/21/2020
    Squat - 265x3x5
    SLDL - 205x2x8
    Pull Ups - Green Band 8,6,4

    4/23/2020
    Press - 137.5x3x5
    CGB - 185x3x8
    Tricep - 75x3x10

    4/24/2020
    Squat - 225x5x3
    DL - 320x1x5
    Shrugs - 205x3x20

    4/27/2020
    Bench - 215x3x5
    Press - 122.5x5x3

    4/28/2020
    Squat - 275x3x5
    SLDL - 210x2x8
    Pull Ups - Green Band 9,7,6

    Today's squat felt decent, SLDL also wasn't a problem. Pull ups I was glad to see progress. So now this is up to date.

  4. #84
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    4/30/2020

    Press - 140x3x5
    CGB - 190x3x8
    Tricep - 80x3x10

    Switched up to working out in the evening since I don't have to worry about my garage being crowded and I am trying to get more sleep. Overall felt good. On the press, pretty close to the 145 for 5 that I had prior to getting sick. Close grip bench was a PR for 8 today, not that it really matters. Barbell tricep still feels awkward, and barely got my last set of 10. Overall a good workout.

  5. #85
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    Feb 2019
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    5/1/2020

    Squat - 225x5x3
    DL - 325x1x5
    Shrugs - 210x3x20

    I was focusing more on my form on the squat after my failed form check post where it appears I was never making depth so it makes me think my entire progress on the squat might be based on a lie. I videoed all my warm ups and my five triples today. I was getting depth concentrating on it but a lot of times my first rep I didn't make depth. Gotta get that fixed. Dead lift went well. On the third rep I lost balance a little. However it was a good pass.

  6. #86
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    Feb 2019
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    5/4/2020

    Bench - 220x3x5
    Press - 125x5x3

    Originally planed on doing 217.5 on bench but decided that last week felt strong enough I would do another 5 lbs jump. Glad I did. Felt strong first two sets. Last set was a bit of a slow bar at the end, but wasn't a full on grind. Very happy that I'm just a hair away from where I left off prior to losing two months.

  7. #87
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    Feb 2014
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    Jax, FL
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    Quote Originally Posted by EdPurvee View Post
    5/1/2020
    I was focusing more on my form on the squat after my failed form check post where it appears I was never making depth so it makes me think my entire progress on the squat might be based on a lie. I videoed all my warm ups and my five triples today
    Hey Ed. I watched your form check. From my perspective you look like your trying to high bar a low bar squat. By that I mean you're keeping a very vertical back angle and it is preventing you from getting into the hole. You may be doing this trying to keep the bar over mid-foot but the needed adjustment is to get your butt back faster and your knees out more. Video some lighter weight paused squats and really exaggerate leaning over. Make sure you are getting depth but also make sure your back angle is getting more horizontal. I don't think your progress is a lie just a little premature. I would guess once you know where your body needs to be you'll hit solid reps at 235 or 245 and can build up from there fairly quickly.

  8. #88
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    Thanks Jeff. In my workout yesterday I was really focusing on doing that. I think I did a better job of both getting more horizontal and getting depth however not sure if I'm there yet. I was filming everything until the last rep from the direct side to check my depth. On my last set I filmed from the rear 45 but I couldn't really tell from the video if I was getting depth or not. So I'm probably not going to post that one to avoid the link of "read this first."

  9. #89
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    Feb 2019
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    Augusta, GA
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    5/5/2020

    Squat - 245x3x5
    SLDL - 215x2x8
    Chin Ups - Green band 9,7,6

    Dropped weight on squat to hyper focus on improving form and getting depth. Think I was getting depth and leaning over more however video of last set didn't look great so will continue on that. Stiff legs felt decent and strong. While my reps didn't really go up on the chins, I did feel stronger where I was getting myself closer to my upper chest rather than just clearing my chin.

  10. #90
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    Feb 2014
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    Jax, FL
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    starting strength coach development program
    Quote Originally Posted by EdPurvee View Post
    On my last set I filmed from the rear 45 but I couldn't really tell from the video if I was getting depth or not. So I'm probably not going to post that one to avoid the link of "read this first."
    Yeah, the camera can be hard to judge. Try to set up where you have a reference for flat in the picture. I'll set the camera so that the captured image includes the safeties as flat as I can get them in the view. I'll use them as a reference for the hip crease to knee. Consequently if you notice something that should be flat, maybe the safeties look like they are tilted you can adjust your view of the hip crease to top of patella. I think SSC Pete Troupos will review privately form checks for a fee. You might want to try that.

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