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Thread: HLM Pro Patria

  1. #41
    Join Date
    Jun 2018
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    20200518
    HBSQ w/belt 355x6, 365x6, 330x6x2
    MGBP 298x6, 280x6x3
    Deadlift 395x6
    Chin Ups 1x7, 2x6, 1x5

    HBSQ: (Warm Up) Knees are pretty stiff (Ramp) Notes:Felt very solid. // RPE: 7-perceptable slowdown // RIR: 3-4. (Top Set) Notes: Leg fatigue is creeping in // RPE: 8- significant slowdown// RIR: 1-2. (Back off #1) Notes: My quads are screaming and late in the set I was thanking my lucky stars for the load drop // RPE: 6-no slowdown between reps // RIR: 3-4. (Back off #2) Notes: The quad fatigue is real lol // RPE: 8*significant slowdown on last rep // RIR: 2-3

    MGBP: Warm Up: L shoulder still pissed off (pretty damn sure at this point its my supraspinatus). However axillary webbing is pain free and I'm feeling really good on the warm ups! (Top Set) Notes: I had to bring my grip in just a hair to alleviate more shoulder pain. Had my pinkeys one finger width in from the rings // RPE:8- significant slowdown on last rep // RIR: 1-2. (Back off #1) Notes: Resumed that slightly narrower grip. Having some problems tempoing the reps with the shoulder but at the same time I don't want to be reckless // RPE: 7-perceptable slowdown // RIR: 2-3. (Back off #2) Notes: Brought grip even closer to reduce the abduction in the shoulder joint and be able to "tuck the elbows" more // RPE: 7- perceptible slowdown // RIR: 2. (Back off #3) Notes: Nice set to finish off the bench// RPE:8- significant slowdown // RIR: 1-2

    Deadlift: (Top Set) Notes: I hooked the first rep then strapped the last five to cut down on the noise. // RPE: 8- significant slowdown on the last rep// RIR: 1. Had two back off sets programmed but I ran out of time before work. Will throw those extra sets on Friday as RDL's

    Chin Ups: Threw these in because I could crank em' out while putting the plates away. Kept these at 2 RIR.

  2. #42
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    Jun 2018
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    20200520
    Front Squats 230x6, 240×6, 225×6
    CGBP 265x6, 251x6x3
    Seated Military Press 105x10x4

    Front Squat: (Warm Up) Notes: R wrist already hurting with just a barbell. (Ramp) Notes: Continued problems with front rack position leading to increased difficulty // RPE: 6 // RIR: 3-4. (Top Set) Notes: Just having a bitch of a time trying to keep the front rack position. This is why I hate cleans but love snatch's. // RPE: 7- mild slowdown on last rep// RIR: 2* due to wrist pain. (Back off #1) Notes:Wrist pain has gotten real lol // RPE: 7- mild slowdown on last rep // RIR: 2*due to pain

    CGBP: (Top Set) Notes: Shoulder retraction is under construction with this grip width // RPE: 7- mild slowdown on last rep // RIR: 2-3. (Back Off #1) Notes: Better positioning on the bench= better set // RPE: 6- no slowdown between reps// RIR: 3-4. (Back Off #2) Notes: took my grip out from right on the smooth of the bar to about the IP joint// RPE: 6-no slowdown between reps // RIR: 3. (Back Off #3) Notes:Took same grip as last set which did alleviate some of the discomfort // RPE:6- no slowdown between reps // RIR: 2-3*due to discomfort

    Seated Military Press: (Notes): First set was 3RIR took 1 minute rests with session cutting close to work

    20200522
    LBSQ 365x6, 335x6x2
    WGBP 288x5, 247x6x3
    RDL 300x6, 290x6x4
    Press 155x5

    LBSQ: (Top Set) Notes: Rack position was very solid as my L shoulder is improving. Yesterdays ruck took all the speed out of my reps though so bar speed was hard to track // RPE: 7- modest slowdown on last rep // RIR: 2. (Back off #1) Notes: Rack position continues to feel abnormally solid compared to the last few weeks // RPE: 6- no slowdown between reps // RIR: 4. (Back off #2) Notes: Great set to end this weeks squats. // RPE: 6- no slowdown on last rep// RIR: 3

    WGBP: (Top Set) Notes: The bench in relation to the power rack was placed poorly and then my actual set up was also bad. L shoulder made me apprehensive which in turn made the reps tempoed // RPE: 10- failed that shit about 6-8" off my chest // RIR: 0. (Back off #1) Notes: Well I played myself because now I have overshot my Top set and these back off are ridiculously low // RPE:6-no slowdown between reps // RIR: 5+ **Will drop rest periods to 2-3m. (Back off #2) Notes: Still pretty easy but were going to stick to it since next week the top set's will be legit 6RM's // RPE:6- no slowdown on last rep // RIR: 4-5. (Back off #3) Notes: I'm going to take what I can get. With a pissy shoulder I cant let my ego run wild // RPE:6 // RIR: 4-5

    RDL: (Top Set) Notes: // RPE:7- modest slowdown on last rep // RIR: 1*hook was slipping hard on the last rep. I maybe get one more but definetly not two. (Back off #1-3) Notes: Took belt off since the only real struggle here is working the hook grip // RPE:6- no slowdown between reps // RIR: 2-3 *due to hook slip

    Press: Yea that just felt really unstable inside the L shoulder and exacerbated my pain post set. We're done here but we ended the week with some good numbers and my pain improved as the week went on so that's a "W"

    Week Notes:
    Monday-Wednesday: Ranges
    Thursday: 5mile ruck @45lb + weapon system @13:00 pace

    20200525
    HBSQ 380x4, 315x6x4
    MGBP 305x3, 270x6x5
    DL 405x0

    HBSQ: This was a terrible start to what would be an absolutely horrific session. My left knee was as stiff as a board and had really pin point subpatellar tenderness. Usually my patellar tendonitis is dull, and diffuse throughout the tendon/ ligament. But today right above the tibia tuberosity it felt like someone just jabbed a needle in there and forgot about it. This moderate pain made me more apprehensive on the eccentric and took a lot of my explosiveness out of the movement. In turn I failed miserably and had to go kick rocks to blow off steam.

    MGBP: Still had optimism which quickly turned to anger as I had tear worthy shoulder pain on the 3rd rep. Robbed of another PR and will probably have to go see a doctor that will just tell me to stop lifting. Did what I could and got as close to my chest as I could with the bar.

    Deadlift: Welded to the floor and another catastrophic failure

    Will R.I.C.E, eat, sleep, probably be bitchy and then get over it in time for Wednesday.

  3. #43
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    Jun 2018
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    20200527
    Front Squat 255x6, 245x1
    CGBP 283x6, 268x6x3, 268x5

    Front Squat: (Top Set): Front rack continues to be abysmal. Wrist pain and inability to keep elbows high lead to increased difficulty and upper back rounding late in the set // RPE: 8-significant slowdown on last rep // RIR: 1 (Back Off #1): Tweaked R latissimus dorsi after first reps rack position caved a little bit// RPE: na // RIR: na

    CGBP: (Top Set): All things considered this was a well needed "W". // RPE: 10 // RIR: 0. (Back Off #1): Having issues with L shoulder retraction // RPE: 7-perceptable slowdown on last rep// RIR 2. (Back Off #2): Let's just keep this rolling so I don't go club baby seals on the next formation run// RPE: 8-significant decrease in speed on last speed // RIR: 1. (Back Off #3): Just one more set after this and we will have gotten through a bench session without exacerbating my L shoulder for the first time in a little over a week // RPE: 9- sticking point became very obvious on last rep // RIR: 1? (Back Off #4) Failure

  4. #44
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    Jun 2018
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    20200529
    WGBP 275×6, 285×6, 292×6, 277×6×2

    Notes: Tried to squat today but I walked out 385 and knew id only prolong the tweak. Ramped up to a 6RM and then hit some back off sets @95%. L shoulder is close to 100%

  5. #45
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    Jun 2018
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    20200601
    HBSQ 295×6, 310×6, 325×6, 346×6
    BP 245×6, 257×6, 270×6, 284×6
    DL 345×6, 355×6

    HBSQ Notes: Back tweak is feeling better today but were going to ease into training. (1st Set): 295×6@6 RPE/ 5+ RIR. (2nd Set): 310×6@6 RPE/ 4-5 RIR. (3rd Set): 325×6@6 RPE/ 3-4 RIR. (4th Set) 345×6@6 RPE/ 3 RIR

    BP Notes: L shoulder is pretty close to pain free with my normal grip width. (1st Set): 245×6@6 RPE/ 5 RIR. (2nd Set): 257×6@6 RPE/ 4 RIR. (3rd Set): 270×6@6 RPE/ 4 RIR. (4th Set): 284×6@7 RPE/ 3-4 RIR

    DL Notes: (1st Set): 345×6@6/ 5 RIR. (2nd Set): 355×6@6/ 3-4 RIR

  6. #46
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    Jun 2018
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    20200603 HLM
    3-0-3 HBSQ 270×6, 255×6×2
    Wtd Dips BW+90×5. BW+85×6
    Press 135×6, 170×6

    Tempo Squat: These were a smoker with sets of 6. 270×6@7/ 3-4 RIR 255×6×2

    Dips: Once i wrapped my elbows i was good to go. 90×6@6/ 3 RIR, 85×6

    Press: Shoulder was only pissy at the top so im reassured its my supraspinatus. I had scheduled back off work but ran out of time before work. 135×6@6/ 4-5 RIR, 170×6@8/ 2-3 RIR

    Session: I was just plagued with GI distress most of the session. Sucked up a lot of my time i could of used lifting

  7. #47
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    Jun 2018
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    20200605 HLM
    LBSQ 365×6, 335×6×2
    3-0-3 Bench 236×6, 228×6×3
    2" Block Pulls 355×6

    LBSQ: 345×6@6/ 4 RIR, 365×6@6/ 3 RIR, 335×6@6/ 4 RIR, 335×6@ / 4 RIR. Was not plagued by knee & shoulder pain which was awesome.

    3-0-3 Bench: 225×6@4 RIR, 236×6@3-4 RIR, 228×6@4-5 RIR, 228×6@ 0 RIR [The tricep death is real]. 228×6@1? RIR. These were very difficult as each rep took forever.

    Block Pulls: Gah damn my face was going to explode on these reps.

  8. #48
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    Jun 2018
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    270

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    HBSQ 365×6, 310×6×2
    BP 295×6, 280×6×2
    DL 375×6

    HBSQ: 325×6@6/ 4 RIR, 345×6@6/ 3 RIR, 365×6@10/ 0 RIR [Bar path was way out in front of my toes], 310×6×2. Bar path was pretty terrible that last set

    BP: 265×6@6/ 5 RIR, 280×6@6/ 3-4 RIR, 295×6@8/ 2 RIR, 280×6×2. Very mild shoulder pain that warrented a wrap for the top set.

    DL: Switched to the narrow stance with mixed grip. Really tried the hook but god damn it was always limited by pain. Im not willing to artifically reduce my deadlift max to 315 to build up the ol thumbs.

  9. #49
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    Jun 2018
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    270

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    starting strength coach development program
    20200610 HLM
    Wtd Dips BW+105×4, 98×6, 93×6
    3-0-3 HBSQ 285×6, 255×6
    Press 177×4

    Dips: 105×4@10/ 0 RIR, 98×6@8/ 2 RIR, 93×6@10/ 1 RIR. Overshot my mark today because i underestimated how difficult such a big jump would be at the lockout.

    Tempo Squat: 285×6@8/ 2 RIR, 255×6@10/ 0 RIR. These were absolute hell. Due to time constraints I couldnt amply recover on the back off so i skipped the 2nd once scheduled.

    Press: 177×4@10/ 0 RIR. Same as with tempo squats = low time, low gainz.

    Session: Only had 1h for lifts before work and my session started @0315. So long story short i was prettt drained coming in.

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