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Thread: Starting with the end in mind: 500/350/600

  1. #11
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    • wichita falls texas december seminar 2020
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    Wednesday 8/19/2020 Light day

    Squat: Rx 279 3x5
    135x5, 225x5x2. 279x2. Racked it. Warmups to 225 felt ok, pain with 279 in my hip...which bothered me significantly on Monday's heavy workout. Moved a little, decided to live to fight another day. I've trained long enough to know I was headed for an injury if I pushed through.

    Press: 130 5x5(8 on last set). Kept reps down(as prescribed) to keep todays session lower stress. I need some recovery. Upper body is tolerating the extra volume on bench and press with no issues. Shoulders and elbows feel fine, and I haven't felt like adding any assistance work, so the extra reps have been an easy way to add work.

    Deadlift: 390 4x5, as prescribed. Work sets and warmups felt fine. Chomping at the bit to pull heavier. One more week of volume then it ramps up a bit faster.

    Placed an order for REP fitness PR-4000 rack. Looks crazy nice with better quality than the Titan as far as I can tell. J-cups, safeties, and a stabilizer bar are out of stock but I've got the rest of the rack coming. I'll of course use my old one until the required pieces come in, hopefully soon. HATE spending the money before selling my other rack but no way around it. Looks like this one in the picture; red uprights with black crossmembers, no lat attachment:

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    Last edited by BarryF; 08-19-2020 at 06:45 PM.

  2. #12
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    Friday 8/21/20 Medium day HLM week 5

    Squat: 225x5x2. Right hip still not feeling right. I suspect it would have regressed had I done my worksets of 299 3x5 so I decided to let it heal up until Monday's heavy day.
    Bench: 193 4x10 still cranking out some volume. Rx is 4x5 here. Maybe a nice increase on bench coming up if this continues lol.
    RDL: 315x5,5,8. Maybe these are heavy enough for a training effect now.

    Over the last couple days, was able to get all but one somewhat minor piece ordered for the new rack i.e. strap safeties, J-cups, and weight storage pegs ordered. Thinking it may ship next week sometime?

  3. #13
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    Monday 8/24/20 HLM week 6 Heavy day
    BW 186.5ish

    Squat 328 5x5. Hip felt a little wonky but good enough to get through the work sets comfortably. Should be 100% for next weeks heavy day.
    Bench: 212 x 7,8,8,7,8
    Pendlay Row: 210 x 5,6,8,8,8

    25 lb bumpers shipped. 45's were supposed to come in first, so maybe they show up soon. It's no biggie, I have way more than enough weight to test deadlift in 7 weeks whether more weights come in or not. REP Fitness combined all four orders I placed for the rack(as pieces came in) into one order with one shipping charge.

  4. #14
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    Wednesday 8/26/2020 Light day HLM week 6

    Squat 287 3x5
    Press 135 5x5
    Deadlift 405 4x5. Should have been 400 but close enough and easier...well, easier to load

  5. #15
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    Friday 8/28/20 HLM Week 6, Medium day, BW 189ish. My diet is a train wreck.

    Squat 308 4x5
    Bench 210x10,10,10,8. (Rx 4x5)
    RDL 320x5,5,8. Maybe I should ramp up 10 lbs per week here? Not sure.

    25 lb bumpers came in today. They seem pretty nice at first glance. I now have a pair of crap iron 35's I can safely sell and still have enough weight(540) to test deadlift in 6 weeks. 4x45 bumpers and 2x10 will still be coming someday. So if I add 200 lbs to my deadlift, I'm covered lol. New rack has shipped. Guessing early next week arrival. I have everything coming except a rear lower brace that helps stabilize the rack since Im not bolting it down. Might order a dip attachment one day as well but currently not doing them. I probably should since my bench sucks.
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    Last edited by BarryF; 08-28-2020 at 04:56 PM.

  6. #16
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    Monday 8/31/2020 HLM Week 7 Heavy day. BW 190. Yes, I've turned into a vacuum cleaner. My appetite is a little out of control

    Squat 340 5x4. Might have done six sets because I lost count and did an extra set to make sure.
    Bench 220 5x6
    Pendlay Rows 225 5x5, couple extra reps here and there.

    New rack scheduled for Wednesday so probably assemble it Thursday.

  7. #17
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    Wednesday 9/2/2020 HLM week 7 light day. BW 190ish.

    Squat 258 3x5. This is down from last week...I'm hoping its not a typo in the programming but rather a drop in intensity for light day to compensate for weights ramping up more aggressively on the heavy lifts. If I'm being honest, it felt good on my body to lighten up a bit today.

    Press: 135 5x6. Added a rep. I'm out of weight until I get more ten pound plates which are on order. I have low ceilings and can only fit 10's and smaller on my bar.

    Deadlift: 415 4x4.

    Rack did come in. I spent the entire workout between sets unboxing it. It was exceptionally well packaged and boxed. Everything is in 100% perfect condition, not the slightest scratch on a single piece. It's honestly the best packaging I've seen on anything other than an Apple product. Will take down my old rack and assemble the new tomorrow. The strap safeties seem incredibly stout. Superb quality welds and finish on everything. So far I'm thinking this was a rather excellent value.
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    Last edited by BarryF; 09-02-2020 at 06:17 PM.

  8. #18
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    starting strength coach development program
    Friday 9/4/2020 HLM Week 7 Medium day. BW 188

    Squat 300 4x5
    Bench 193 4x10
    RDL 325 x 5,5,8

    Got the new rack assembled last night and used it today for the first time. Its a tank. Some really really nice features...the 1" hole spacing is really nice....strap safeties are super easy to adjust and quiet....no ear piercing metal on metal screeching....I know, I know, big deal. But, I also lift in a concrete bunker basement echo chamber. The lined J-cups also greatly mute the ear shattering metallic clanging that normally occurs when I racked the bar on my old rack. I never really thought about it before but it really makes the rack seem much higher quality. Dip attachment came in today so its full steam ahead with the new setup. My shoulders and elbows are tolerating the extra bench and press volume I'm doing with no issues, and recovery is fine. So I may go ahead and add in some dips for the next couple weeks of the program and dial it back for the last week or two.

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