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  1. #331
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    Jun 2019
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    • starting strength seminar august 2022
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    5/9/22 - Monday

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

    BP @ 5'
    45x5x2
    95x3 p
    135x1 p
    175x1 p
    195x1 p
    210x5x3

    PC - L @ 2'
    65x5x2
    85x3
    105x1
    120x1
    130x1
    145x3x5

    Music — Top picks from SiriusXMs 1st Wave, Marky Ramone's 1st Wave Blitzkrieg, 5/3/22 — Richard Hell & The Voidoids, Blank Generation; Buzzcocks, What Do I Get?; UK Subs, Warhead; Blondie, Hanging On The Telephone; The Vandals, Urban Struggle; Ramones, We're A Happy Family; Dag Nasty vs Generation X, 100 Punks; Adolescents, Richard Hung Himself; The Cramps, Human Fly.

    Notes —
    - SQ - Light day—93% of Saturday, so actually more like Medium intensity based on BBRx HLM examples, with equal volume (3x5, instead of 2x5). Just a bit of DOMS from that Saturday workout, and these went nice and smooth, as they should have.
    - BP - Similar to Saturday's Press session, the lack of frequency on this lift was apparent. Manageable, but the first set felt much heavier than this weight should have. The second wasn't much better (nor was it worse). Same for the third set.
    - PC - Light pull day. During that second 65x5, I threw in a snatch just for fun, to see how it felt. I'm thinking that when I get back to training in a few weeks, I'll do the two fast pulls each week, Cleans for Medium and Snatch for Light, in addition to my heavy deadlift, a suggestion that Andy Baker made in one of his many articles on his blog. Although I really should just get back to doing chins. Oh, and the Cleans? All good, even with cutting down the recovery interval from 3' to 2'.

  2. #332
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    Jun 2019
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    5/11/22 - Wednesday

    SQ @ 5'
    45x10x3
    95x5
    135x3 p
    185x1 p
    225x1 p
    250x1 p
    280x5x3

    OP I @ 1'
    45x5x3
    75x3
    105x1
    125x1
    141x1x5

    BP I @ 1'
    45x5x2
    95x3 p
    135x1 p
    175x1 p
    205x1 p
    215x1
    227x1x5 — 1, 1, x, 1, 1, 1

    HDL L @ 8'
    135x4
    185x2
    225x1
    275x1
    305x5 hook

    Music — Top picks from SiriusXMs 80's on 8, Rick Springfield's "Working Class DJ", (Bands with) Double Names, 5/10/22 — Duran Duran, Girls On Film; Talk Talk, Life's What You Make It; Tom Tom Club, Genius of Love.

    Notes — Morning session (normally mid- to late-afternoon). A long workout in terms of running out of column space in my paper log. Back to truncating annotated warmups.
    - SQ - NLP day (+5lbs). Unintentional pause on that 250, since the last warmup rep is supposed to be my "dress rehearsal" for the work set reps. But I settled into the hole nicely, then drove out just as nicely. All good.
    - OP - Intensity Day. All good.
    - BP - Intensity Day. Rep #2 hung on the hook as I was taking it out, but I controlled it and did the rep, although I was in my head and it was not smooth. Still in my head for #3, it stalled a few inches off the chest, then dropped. I reset, and completed the next three singles just fine.
    - HDL - It's been awhile since I've done these, but I'm starting to transition to warm-weather (relatively standard Intermediate programming), so I needed to see where I am with these. All good, although the pesky lower back jolt reared its head on the last few reps; I have to remember to loosen my grip and drop my hips during the drop.

  3. #333
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    Feb 2021
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    Looks like your 5x3 on the squat is moving again, Bill. 280 is a good number.

  4. #334
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    Jun 2019
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    Thanks, Bill.

    As this maintenance season ends, that's an artificially suppressed number. I've found that when my squat and deadlift get close, it fries my lower back. So I've been keeping the squat low while I keep working the rack pull back up, almost getting back to where I started the maintenance season. This upcoming training season will be yet another experiment as I see what happens to my back once those squats get back into 3-plate+ territory (where the back traditionally really gets beat up).

  5. #335
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    Jun 2019
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    5/13/22 - Friday

    SQ L @ 5'
    45x10x3
    95x5
    135x3 p
    185x1 p
    225x1 p
    260x5x2

    OP @ 5'
    45x5x2
    75x3
    105x1
    120x1
    133x5x3

    PC @ 3'
    65x5x2
    85x3
    105x1
    125x1
    135x1
    150x3x5

    Music — Top picks from SiriusXMs Liquid Metal, Corridor of Covers, Friday the 13th/Black Metal, 5/12/22 — Dark Funeral vs Slayer, Dead Skin Mask; Behemoth vs David Bowie, Hello Space Boy; Ihsahn vs Iron Maiden, Wrathchild; Abbath vs Judas Priest, Riding On The Wind; Dark Tranquility vs Metallica, My Friend Of Misery.

    Notes — Another morning session. That's just how the schedule is falling this week.
    - SQ - Light day, with Intensity high (93%) but Volume low (62%), compared to Wednesday's 280x5x3. All good.
    - OP - Still tired in the shoulders from Wednesday's Intensity Presses, but all good.
    - PC - I noticed during the lighter weight warmups that I was initiating an arm pull once the bar got above the knee, even after rotating the elbows out to lock them during the setup. Odd, as I've never noticed it before. Focusing on that during the work sets helped get that 150 into the rack position, that's for sure. All good.

  6. #336
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    Jun 2019
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    5/15/22 - Sunday

    SQ@ 5'
    45x10x3
    95x5
    135x3 p
    185x1 p (3?)
    225x1 p
    260x1
    285x5x3

    BP @ 5'
    45x5x2
    95x3 p
    135x1 p
    175x1 p
    200x1
    211x5x3 4+1, 4+1, 4+1

    RP @ 8'
    65x5x2 PCs
    135x4
    185x2
    225x1
    275x1
    315x1 hook
    345x1 hook
    385x5 straps

    Music — Top picks from SiriusXM's "Ozzy's Boneyard," 45 Years of Ted Nugent's "Cat Scratch Fever", 5/11/22 — Ted Nugent, Wang Dang Sweet Poontang (live); Ted Nugent, Cat Scratch Fever. For a show hosted by Ted himself, talking about what is probably his favorite album, he only played one other song, which is shocking considering how much he can talk. So I had to seek out my favorite off that album, Home Bound, and round it out.

    Notes —
    - SQ - I just may have done 185x3p for that warmup. At least, the question "did I just do 3?" popped into mind as I got under the bar for my 225x1 and the answer seemed to be "yes." That wandering mind extended into the workset, as I paused the last rep of the first set, yet still drove it out of hole. I do like what that last part means, but need to keep focused during the sets, which I did for the remainder. All good.
    - BP - Wandering mind struck again, of the last rep of the first set, again. I misgrooved on the drive off the chest, and it just wouldn't get past a few inches up. I re-racked and pressed it out, solidly. I kept my focus for the second workset, but let negative talk creep in during rep 4 ("don't fail the last rep again") and, naturally, the fifth rep did just that. Re-racked and pressed it out, solidly. Even with positive thoughts, the third set result was the same. Perhaps a lack of recovery for this, as sleep was poor last night and this is the 5th press workout in 8 days (Sa-OP; M-P; W-OPi + BPi; F-OP; Su-BP). But I'm going into a break again, so I'll recover and then do similar programming when I return.
    - RP - This one was going to be an experiment. I programmed +5lbs over last Saturday's (8 days ago) session as I dropped the safeties a hole (2" lower) to give me longer range of motion. So this set was a fair bit tougher than that 380x5, but all five went up fine. For those keeping track, this position puts the top of the bar at 5.5" below the center of my patella and at 17" off the floor, giving me the equivalent of pulling off of 8" blocks.

  7. #337
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    Jun 2020
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    Georgia, USA
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    Bill I see that you are still doing pretty good for just intermittent training. What are you doing when not training?

  8. #338
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    Jun 2019
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    Fred - the winter months are dedicated to snowboarding, so the snow dictates my lifting schedule. But that season ended early for us here and we've been doing a fair bit of traveling around the country to visit family & framily on an every couple of weeks schedule right now through the end of June. So this experiment in maintaining has been extended a couple of months longer than usual.

  9. #339
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    Jun 2020
    Location
    Georgia, USA
    Posts
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    If you have been driving you gotta love the gas prices...#%X#...not! I rarely fill my Chevy Colorado up but I just did and it was the highest total I have ever had for gas. $65...good lord. That's why I bought that little thing to be gas friendly but these prices defeat the purpose. At least that tank will last me a while. Do you have larger vehicles? I only need to tow small things rarely and I can drive it 80mph on the interstate and get almost 23 mpg with the air on. Now that I am retired I have had the itch for something larger like an older Blazer or Bronco.

  10. #340
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    Jun 2019
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    starting strength coach development program
    Nope, we've been flying to most of the places since they would be multi-day drives one way. Once there, we grab a reasonably fuel efficient vehicle. It's still painful, though.

    I think back to my '77 Cherokee and '64 Chevy C-10 and occasionally wish I still had them, but I do think about how much it would be to fill them right now. Definitely painful.

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