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  1. #171
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    • starting strength seminar june 2022
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    Quote Originally Posted by Browndog View Post
    If your elbows continue to bother you, you might throw in some straight bar curls (for reps *30/40).

    I found that by using an empty bar and repping out for three sets, with a minutes rest, the blood gets flowing onto the arms, and it seems to help with achy elbows...ymmv.
    Thanks for that, BD. It's made quite an improvement lately, so much so that I don't think about it much.

    Perhaps it had something to do with squeezing them tight against the lats during the squat. Or perhaps it was just time passed. Regardless, I'll keep this in mind.

  2. #172
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    Jun 2019
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    12/6/21 - Monday

    SQ - H
    45x10x2
    95x5
    135x3
    185x1
    225x1
    265x1
    300x5x5

    BP - V
    45x5
    95x3
    135x1
    165x1
    185x1
    202.5x5x5

    PC - L
    65x5
    95x3
    115x1
    130x1
    145x3x5

    Music — Top Picks from SiriusXMs Liquid Metal, Corridor of Covers, Corridor of Epic Covers (all 7+ minutes), 12/2/21 - Chimaira vs Metallica, Disposable Heroes; Suplecs vs Rush, Working Man; Wilderun vs Iron Maiden, Seventh Son of a Seventh Son.

    Notes — 26F outside 2" of fresh snow / 45F in garage - I caught my bride just as she was headed out to put a hot water bottle on the bar. It's not that cold.
    - SQ - Volume Day. All good. And it's good to be back in the 300's for the squats; the last time I was here was this past Spring, when I topped out at 320x5x3, but my deadlifts had completely stalled for three weeks. That squat reset saved my deadlift at that time. But I am curious now if the added volume is a hindrance or benefit (e.g., HLM vs TM programming).
    - BP - Volume Day. All good. Even tried multiple reps on a single breath for each set, maintaining tightness. It seems that 2 is the max, as 3 got a bit wonky.
    - PC - Light Day. Not my best 3x5, with varying issues. It just didn't feel like I had the pop with the acceleration for all except for the third set, which popped up and snapped nicely. Funny enough, I typed that and went out for my last set and it turned out to be the best. Odd, as I made sure to maintain the same setup and pull, but that's the way it goes.

  3. #173
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    I don't think I could convince my Bride to do the hot water bottle bit...I doff my cap to you, Sirrah!

  4. #174
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    Quote Originally Posted by Mr. Bingley View Post
    I don't think I could convince my Bride to do the hot water bottle bit...I doff my cap to you, Sirrah!
    Haha. I didn't. She did it of her own volition after I mentioned how cold the garage floor was after walking out there barefoot to place the thermometer.

    I chased her off, then the real motivation appeared—she wrapped it around herself under her sweater. Sneaky!

  5. #175
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    Jun 2019
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    12/8/21 - Wednesday

    SQ - L @ 5'
    45x10x3
    95x5
    135x3
    185x1
    225x1
    245x1
    275x5x2

    OP - V @ 5'
    45x5
    75x3
    100x1
    115x1
    130x5x5

    DL @ 8'
    135x4
    185x2
    225x1
    275x1
    310x1
    345x5 - PR*

    Music — Top picks from SiriusXM's 1st Wave, Billy Idol's Live Transmission, Songs of England, 11/23/21 - Jah Wobble, Poptones; Public Image Ltd, Religion (I & II); Discharge, Protest and Survive; Siouxsie & The Banshees, Hong Kong Garden.

    Notes — Still a touch of lower back tightness.
    - SQ - Light Day, as planned. Due to that lower back tightness, I did an extra set of 45x10's, making sure every rep was a pause squat with complete tightness. All good.
    - OP - Volume Day. Right before starting these, I saw SSC Reynold's latest post with videos, which showed him doing a quick little mini-Push Press before his set. Since the first one out of the rack always feels a bit off for me, I decided to give them a try. Once I started doing this during my warmups, it became obvious why that first rep felt off, as my elbows came together a bit more, which tightened everything up more than usual. And that led me to focus more on that elbow position for each rep, making it easier to see where I was leaking tension. All good.
    - DL - I could still feel a bit of the lower back throughout the warmups, but they went just fine. It was more interesting to get used to my Cyber Monday purchase - a pair of 45lb bumper plates; they are a different feel and sound when they hit the platform than what I'm used to with all iron plates. Lower back pain returned on impact of the touch-down during the workset, as I can't really release the bar on the way down with straps. It's been awhile since that's happened, so I'll just have to remember to drop my hips at the same time before setting up again. Otherwise, all good.

    * After I submitted, I looked back at my log and realized this was a Deadlift PR for a full workset. Back in June I did 345x1x3 (unstrapped) before a back-off set. So this strapped 345x5 is a PR, but with an asterisk (strapped).
    Last edited by Bill Anders; 12-08-2021 at 07:44 PM. Reason: PR, duh.

  6. #176
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    Apr 2016
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    Well done on the dead PR and eclectic music choices. Watching with interest.

  7. #177
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    Quote Originally Posted by Cheesepuff View Post
    Well done on the dead PR and eclectic music choices. Watching with interest.
    Thanks, Cheesepuff. The music just keeps me moving, no matter the genre (although the range is relatively narrower during workouts).

  8. #178
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    Jun 2020
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    Georgia, USA
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    Quote Originally Posted by Bill Anders View Post
    12/8/21 - Wednesday
    DL
    @ 8'
    135x4
    185x2
    225x1
    275x1
    310x1
    345x5 - PR*
    Very nice Bill! Looking strong there! Congrats!

  9. #179
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    Jun 2019
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    Thanks Fred!

  10. #180
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    starting strength coach development program
    12/10/21 - Friday

    SQ - M @ 5'
    45x10x3
    95x5
    135x3
    185x1
    225x1
    255x1
    285x5x3

    OP - I @ 1'
    45x5
    75x3
    105x1
    120x1
    130x1
    142.5x1x5

    BP - I @ 5'
    45x5
    95x3
    135x1
    170x1
    195x1
    212.5x5

    RDL - M @ 5'
    135x4
    185x2
    205x1
    230x8x3

    Music — Top Picks from SiriusXMs 1st Wave, Billy Idol's Live Transmission, Bands that Played at CBGB in NYC, 12/7/21 - Richard Hell & The Voidoids, Blank Generation; Beastie Boys, Cooky Puss; Agnostic Front, Crucified (Live); Blondie, X Offender.

    Notes — Still dealing with some minor lower back stiffness & pain, which seems to be the case whenever both heavy squats and deadlifts are over 300lbs. But whatever.
    - SQ - Medium Day. All good, other than having in my mind that I was only doing 2 sets, not the 3. A moment of "ah, really?" when I verified.
    - OP - Intensity Day. All good.
    - BP - Intensity Day. All good.
    - RDL - Medium Day. Set this up inside the rack, which I normally don't do - all pulls have been done outside the rack for quite awhile now. But with everything already inside for the bench press, I decided to give it a try. No thanks, as I have to step over the almost knee-high bar to get out and load weights, etc. A minor inconvenience, but more than pulling the bar out of the rack and doing everything outside. OK, enough whinging. That's reserved for the lower back, which did enough whinging after each of these sets.

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