Lifting to Live Lifting to Live - Page 23

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Thread: Lifting to Live

  1. #221
    Join Date
    Jun 2019
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    873

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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    1/15/22 - Saturday

    Squat @ 5'
    45x10x3
    95x5
    135x3
    185x1
    225x1
    265x1
    295x1
    310x5
    290x5x2 (94%)

    Music — Top Picks from SiriusXM's 1st Wave, Billy Idol's Live Transmission, New Year's Playlist, 1/4/22 - The Damned, New Rose/Smash It Up (Parts 1&2)/Neat Neat Neat; NOFX, New Year's Revolution; Siouxsie & The Banshees, Fireworks (12" Nigel Gray Mix).

    Notes
    - SQ - I thought that having a 3-day split—Rack Pulls/Presses (O'head+Bench)/Squats—would let me pull heavy, then give a day's break before squatting heavy with fresh legs. Well, I did that, but I certainly didn't feel fresh today. The 310x5 was slow and sometimes unsteady, but not really grindy. Same for the 94% back-off sets (keeping Intensity a priority over Volume). I considered making the last set 80% (250lbs) but stuck it out. We're in a dry cycle now for another 10 days or so, so that usually means less snowboarding for me, so perhaps I'll do this 3-day split again next week and see how it goes.

  2. #222
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    Jun 2019
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    1/17/22 - Monday

    OP @ 1'
    45x5x3
    75x3
    105x1
    120x1
    135x1
    150x1x5 — 0,1,1,1,1

    BP @ 1'
    45x5x2
    95x3
    135x1
    175x1
    200x1
    225x1x5

    Music — Top Picks from SiriusXM's U2-X Radio Adam Clayton's Playlist, New Wave, 12/8/21 - Pretenders, Brass In Pocket; The Jam, Town Called Malice; Joe Jackson, Is She Really Going Out with Him?; Divinyls, Boys in Town.

    Notes — Unplanned, opportunistic day. We avoid the slopes on holidays (Martin Luther King Day), so I realized this morning that it would be a good chance to get another session of presses in. Frequency, y'know. So I fashioned this after an Intensity day, pressing for heavy singles.
    - OP - The first was a mis-groove as I pressed up too far out ahead of my face. So I took it as the loss that it was and focused on the next 4, all of which were very slow and grindy above the forehead, but all locked out without any downward motion in the bar. Competition wins.
    - BP - Singles, all went well. As I sat there between the singles, I became more pleased with this effort. It has been a long road, mainly due to my inconsistency, for me getting to body weight bench presses at any weight—my first time ever was my second attempt during my Mock Meet last month—and here I was doing 5 singles. These just happened to be 2-plate benches, too. Icing on the cake.

  3. #223
    Join Date
    Jun 2020
    Location
    Georgia, USA
    Posts
    836

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    Two plates with icing is ok but I want steak first!

    Good effort!

  4. #224
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    Jun 2019
    Posts
    873

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    We went with eggs and veggies for our brekkie. Steak is later today.

    Thanks Fred!

  5. #225
    Join Date
    Jan 2021
    Location
    Gatineau, QC
    Posts
    274

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    A very successful opportunistic day!

  6. #226
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    Jun 2019
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    873

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    1/20/22 - Thursday

    HDL @ 8'
    65x10 DL
    65x5x2 PC
    135x4
    185x2
    225x1
    275x1
    300x1
    335x8
    335x7 mixed grip
    +
    335x0 strapped


    Music — Top Picks from SiriusXM's 1st Wave Blitzkreig with Marky Ramone, 1/11/22 - Dead Kennedys, Moon Over Marin; Descendents, Suburban Home; Anti-Nowhere League, I Hate People; The Damned, Love Song.

    Notes —
    - HDL - This 335x8 was a re-attempt after 1/8/22's failed attempt (335x4 + 335x1 + 0, 0, 0). The only difference going into this session is that I didn't have as many days snowboarding in earlier this week, as conditions are "meh." The reps were going good, slowing down after #4, culminating in a fair grind for #7, then #8 barely came off the ground. It wasn't a grip issue. There just wasn't any push going through the feet. Regardless, I thought it a good idea to completely reset, grab the straps and try for #8. Even then, I couldn't get it to break the floor at all, even with a solid 5-count.

    WARNING: a bit of rambling below...

    This is where I scratch my head reading about transitioning to halting deadlifts, where the claim is that the shortened ROM allows for heavier weights to be pulled from the floor than the latest x5 deadlift set (see BBRx pg 138, Example 13-1, where the client goes from a 365x5 deadlift to a 385x8 halting deadlift). If you're reaching the point where you're about to fail sets, how are you going to jump 20lbs pulling off the floor?. With that in mind, I leaned towards Chase's recommendation of "20-25lbs less than your last deadlift set"—345x5 on 12/8/21—and started programming my haltings at 325x8 on 12/22/21 while alternating weeks with rack pulls. That 325x8 went great, so my next session I programmed a +10lb jump (the 1/8/22 fail), but that was after several hard days of snowboarding, so I knew I was pretty tired. That wasn't as much an issue this week, so failure wasn't expected.

    However, is it really a failure? The tonnage for my last deadlift x5 (345 on 12/8) was 1,725lbs, while tonnage for this "failure" of 335x7 was 2,345lbs; I never had any concerns about locking any of these reps out at the top today, so much so that I had to keep telling myself that I was doing haltings so that I wouldn't stand up completely. So the question for me to mull over the next week or so will be whether to do a slight reset on these haltings or try 335x8 a third time. Perhaps next week's Rack Pulls will inform that decision.

  7. #227
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    Jun 2019
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    873

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    1/21/22 - Friday

    OP @ 5'
    45x10
    45x5x2
    75x3
    105x1
    125x1
    140x5x3 140x4x2 + 140x3x2 + 140

    BP @ 5'
    45x5x2
    95x3
    135x1
    170x1
    185x1
    205x5x3

    Music — Top Picks from SiriusXM's Liquid Metal Corridor of Covers, Disbanded Bands, 1/20/22 - Children of Bodom vs Slayer, Silent Scream; Botch vs Black Sabbath, The Wizard; Carnivore vs Jimi Hendrix, Manic Depression; Type O Negative vs The Beatles, Day Tripper/If I Needed Someone Medley.

    Notes — It looks like Nick's late-NLP Press protocol is the way forward for now, along with smaller jumps.
    - OP - These felt wobbly from the get-go, catching myself drifting towards my toes too many times. Rep 1/5 stalled at the forehead, perhaps a bit too far out ahead of my shoulders at that point. Rep 2/4 was a long slog and I racked it without even thinking about trying for 5 (yep, I wussed out). Rep 3/3 stalled at the forehead, but I locked it out; rep 3/4 stalled, then dropped, at the forehead and I caught it but it wasn't going anywhere. Rep 4/3 slowed at the forehead, but I pressed it out, while 4/4 (which would have made 15) got to my eyes and that was it. I've already programmed a +1lb jump for next week instead of the normal +2.5lb to see how that goes, especially since during this season I'm not in a rush to get to any weight, just minimize losses.
    - BP - Based on that OP performance, I considered changing my +2.5lb jump to a +1lb jump (to 203.5x5x3 instead of 205x5x3), but decided to stick with it. All good, although 2/5 and 3/5 were pretty slow to lockout. I'll do the +1lb jump next week, and perhaps I'll embrace +1/2lb jumps later in this maintenance season. Those micro-plates have just been sitting there for a couple of years now.

  8. #228
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    Jun 2019
    Posts
    873

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    1/22/22 - Saturday

    SQ @ 5'
    45x10x2
    95x5
    135x3
    185x1
    225x1
    265x1
    295x1
    315x5
    295x5x2

    Music — Yep, but didn't keep track.

    Notes
    - SQ - Fresher than last week's squats, which makes sense since I didn't spend as much time on the mountain this week. We're smack-dab in the middle of high pressure, so no new snow, just an icy, crusty mess, and there's only so much time we want to spend on the groomers (yep, we're spoiled). So throughout the warmups I headed into the 315x5 with ideas that instead of 295x5x2 back-off sets, I'd do a second 315x5 and call it a day. Then I did the first 315x5, which was a grind from beginning to end, so much so that doubts about rep 5 started to sneak in, although it came out of the hole slow and steady. I decided to stick with the planned workout, since I'm not in a training phase right now. If I was in a training phase, I'd embrace that grind for that second set, but the 94% back-off sets still did nicely in that regard.

  9. #229
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    Jun 2019
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    873

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    1/24/22 - Monday

    OP - I @ 1'
    45x5x3
    75x3
    105x1
    120x1
    135x1
    151x1x5 - 1, 1, 1, 0, 1, 0, 1

    BP - I @ 1'
    45x5x2
    95x3
    135x1
    175x1
    205x1
    226x1x5

    Music — Top picks from SiriusXM's Bloody Roots of Liquid Metal, Roots of Twin Guitar Harmonies, 1/22/22 - Judas Priest, The Ripper; Iron Maiden, Aces High; Slayer, South of Heaven.

    Notes — Another unscheduled/unplanned Intensity Day. We woke up this morning to head up to the mountain and enjoy the bluebird conditions, then saw on the local morning news that the largest school district in the area cancelled classes today due to the amount of sick staff. That meant that a good chunk of those kids would be out on the mountains, and with no new snow in over a week, the groomed runs would get crowded. So we tackled our house project list instead, then I hopped out in the garage for this workout. Lemonade.
    - OP - Since I have struggled with taking too much time between unracking the bar and starting the press, I was glad to see Austin's video last Thursday on Quick Heavy Press Setup Tips. I tried implementing those tips, but I suspect that I rushed a tad too much, as my two misses were mis-grooves that wouldn't pass the tip of my nose since they were too far out ahead of me. But I stuck it out to get five since I understood the cause, although I wasn't going to go past seven attempts (arbitrary, but I didn't want to keep trying and end up hurting something).
    - BP - All good. I went +1lb over last week's Intensity weight, as discussed on Friday's post about the press lifts, but I think I would have been fine with the standard +2.5lb jump for these singles. Regardless, I'll still with +1lb jumps during this maintenance season.

  10. #230
    Join Date
    Jun 2019
    Posts
    873

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    starting strength coach development program
    1/27/22 - Thursday

    RP @ 8'
    65x10x2
    65x5x2 - PC's
    135x4
    185x2
    225x1
    275x1
    305x1
    340x1 - mixed
    380x5 - straps
    +
    405x1 - straps

    Music — Top Picks from SiriusXM's Rock The Bells Radio, Furious 5 Playlist w/ Ice Cube, 11/23/21 - Ice-T, 6 In The Mornin'; 2Pac ft. Dr Dre, California Love; Ice Cube, It Was A Good Day; N.W.A., Straight Outta Compton.

    Notes — The weather pattern is finally shifting this weekend, so this will likely be the last 3-/4-Day split for a bit, perhaps starting the cascading resets through the rest of winter.
    - RP - I've had a bit of lat tightness from some snowboarding tweaks earlier this week, so I threw in the extra 65lb Power Clean warmups, which didn't really resolve it, as it was still evident going into the work set. Regardless, I was going to pull this set no matter what, as the weight equals my 1RM DL PR last month, theoretically right about where I should be with these Rack Pulls. All good, feeling real comfortable. Non-programmed Bonus — playing with 1RM calculators just prior to the workout, a successful 380x5 should yield a 427x1, but I just wanted to feel pulling 4 plates. That meant finally sliding those dusty 45's from the inside of the plate tree and putting them on the bar. Honestly, that 405x1 felt good enough that I could have gone x3 (or more), but I don't need to do anything silly. If anything, I know that I should be able to add +10lbs for my next Rack Pull set of 5. Keeping it in perspective, it's not pulling 4 from the floor, but that's within reach this year.

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