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  1. #71
    Join Date
    Jul 2016
    Location
    Knoxville, TN
    Posts
    286

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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Glad to have you back under the bar!

  2. #72
    Join Date
    Jun 2019
    Posts
    873

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    Thanks Hooper.

    It was good to get back at it. Surprisingly minor DOMS today.

  3. #73
    Join Date
    Jun 2019
    Posts
    873

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    8/17/21 - Tuesday

    SQ - L
    45x10x2
    95x5
    135x3
    185x1
    205x1
    235x5x3

    OP
    45x5
    75x3
    100x1
    115x5x3

    DL
    135x4
    185x2
    225x1
    275x1
    300x5

    Music - A bit of everything (not one specific show), but the top pick was - Guns n Roses vs UK Subs, Down on the Farm (not for the GnR portion, but I must always turn up a UK Subs tune; GnR did it just fine).

    Notes
    - It dawned a beautiful, cool, smoke-free day today, which has been a rarity these past couple of months. We had the house open all day as we took care of chores and business. I was really looking forward to a cool, smoke-free workout. Ha! By mid-afternoon, the low to our west shifted just a bit towards us and pulled down the smoke from the fire that's about 20 miles north of us. Blech! But that's not an excuse to not get under the bar.
    - SQ - A light day. The DOMS had set in from Sunday's workout, but that's no excuse. I programmed squats for this week and next to be a standard Heavy/Light A/B cycle, which lets me focus on getting my deadlift numbers up without blasting my lower back, which would happen if I ran a straight +5lbs each workout in sync with my deadlifts.
    - OP - For some odd reason, after the first press of the first set, I started taking a breath at the top and bouncing it at the bottom, which seems counterproductive, like bouncing the deadlift. But the tough part about doing that is once it starts, it continues throughout the set. Reset for sets 2 & 3, taking a breath at the bottom, and all went well.
    - DL - Like I mentioned above, I'm trying to NLP this lift for this week and perhaps all of next, going up 5lbs each session, which would get me to 320lbs by the end of next week. That should give me a manageable 50lb spread between deadlifts and squats which should help me not stall once I get above 330lbs, as happened this past spring.

  4. #74
    Join Date
    Jul 2016
    Location
    Knoxville, TN
    Posts
    286

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    I've heard people talk about doing exactly what you did on the press, claiming the bounce at the bottom uses a stretch reflex much like the squat. I don't have much opinion either way.

  5. #75
    Join Date
    Jun 2019
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    873

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    I think, for me, I feel a lot looser all around, even as I focus on staying tight. And since I don't do it often, I spend too much time with the bar at lockout, taking extra breaths and trying to get everything tight again for the next rep.

    Come to think of it, I also do that starting at the bottom. Hmmmmmm...

  6. #76
    Join Date
    Jun 2019
    Posts
    873

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    8/20/21 - Friday

    SQ
    45x10x2
    95x5
    135x3
    185x1
    225x1
    245x1
    265x5x3

    BP
    45x5
    95x3
    135x1
    165x1
    190x5x3

    DL
    135x4
    185x2
    225x1
    275x1
    305x5

    Music — SiriusXM, Liquid Metal's Corridor of Covers, Corridor of Dimeday Covers, 8/19/21 — Willie Nelson, Whiskey River (not a cover, nor part of the show, but queued up right before I pressed play); Flatline vs Pantera, Rise; Kilgore vs Pantera, Walk.

    Notes
    - SQ - I have been focusing on setting/locking the knees and keeping them stable (no slide) for a while now; today was more focus on getting the butt back towards the wall, which really helps with that tension and bounce out of the hole. It worked well enough that for most of the work set reps, my heels came off the platform at the top of the rep. Good drive.
    - BP - The mind was wandering, so the tension wasn't always there. But I managed to finish each work set just fine. Typically, by the time I get to this weight, I'm dropping to 2.5lb jumps. I think I have another 1-2 5lb jumps in me, so that's what's programmed. We shall see.
    - DL - Better than Tuesday's 300lb work set (#4 came up ahead of the knees, #5 was pretty darn grindy). Just a quick reset between each today, focusing on tight armpits to set the back and take the slack out, then pushing against the floor. In other words, back to basics that I apparently lost track of on Tuesday.

    - The next week is going to be a screwy work schedule, rotating around the clock a bit (which gets harder in my 50s than it was in my 20s), but I've got the workouts programmed. So I will get them, even if I shift a day somewhere.

  7. #77
    Join Date
    Jun 2019
    Posts
    873

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    8/23/21 - Monday

    SQ - L
    45x10x2
    95x5
    135x3
    185x1
    225x1
    240x5x3

    OP
    45x5
    75x3
    100x1
    117.5x5x3

    DL
    135x4
    185x2
    225x1
    275x1
    310x5

    Notes
    - Screwy schedule week, but I'll get it done.
    - SQ - Light day, focus on form.
    - OP - Steady, focus on form.
    - DL - All good.

  8. #78
    Join Date
    Jun 2019
    Posts
    873

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    8/26/21 - Thursday

    SQ
    45x10x2
    95x5
    135x3
    185x1
    225x1
    245x1
    270x5x3

    BP
    45x5
    95x3
    135x1
    165x1
    195x5x3 195x5x2 + 195x4

    DL
    135x4
    185x2
    225x1
    275x1
    315x5

    Music — Bloody Roots of Liquid Metal, Bloody Roots of Metallica's Black Album, 8/21/21 - The Hu vs Metallica - Sad But True (Mongolian traditional instruments and throat singing); Alborosis/Raging Fyah vs Metallica - The Unforgiven (brilliant reggae interpretation).

    Notes
    - Just a blah day, looking for any slight distraction to put off getting started.
    - SQ - I didn't have any concerns about this weight, but just wasn't excited to get under the bar for the sets. But I focused intently on form, getting that butt back towards the wall and enjoying the bounce up with enough force to get the heels off the floor at lockout. Third rep of second set, I started to lead up with my chest for some odd reason, but that was the only time.
    - BP - I wrote down a 2.5lb jump in my log book, then saw that I had programmed a 5lb jump on my planning spreadsheet, so I went with the 5lb jump. I thought that I could probably get one more, but I could also start dropping them onto the safeties, which would gain me nothing other than knowing that I shouldn't have taken a 5lb jump. For a couple of reps today, I would lose tightness, which led to struggle and doubt. Gotta keep focused on the leg drive. Then the very last rep just wouldn't get far off the chest. The 2.5lb jump would have been prudent, so now I know, and I'll add 2.5lbs to this weight next time.
    - DL - Back to three plates. With my headspace going into this workout and my bench performance, going into this I knew that I had to focus on each lift individually. Not singles, but a methodical setup and lift for each one; really, what I should be doing every time I lift, but you know, that doesn't always happen. The first went up easier than I was anticipating, as did the second, third, and fourth, although I could feel that the fifth would fight me. It didn't really, but I was gassed by the lockout and had to take a deep breath before tightening back up to lower it to the floor. Adding another 5lbs to the next workout, then transitioning to 2x/week (or maybe just HLM) for this lift.
    Last edited by Bill Anders; 08-26-2021 at 07:54 PM. Reason: words

  9. #79
    Join Date
    Jun 2019
    Posts
    873

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    8/29/21 - Sunday

    SQ - L
    45x10x2
    95x5
    135x3
    185x1
    225x1
    245x5x3

    OP
    45x5
    75x3
    100x1
    120x5x3

    DL
    135x4
    185x2
    225x1
    275x1
    320x5

    Music — SiriusXM, Liquid Metal's Corridor of Covers, Rob Halford's 70th Birthday, 8/26/21 — Byzantine vs Judas Priest - The Hellion/Electric Eye; Annihilator vs Judas Priest - Hell Bent for Leather; Mercyful Fate vs Juduas Priest - The Ripper.

    Notes
    - This was to be day 3 of this calendar week, with scheduling this week making two-day breaks between each. Good for recovery, but unnecessary at this stage of this training cycle. After some scheduling talks with my bride, instead of this being day 3 of the past week, it's going to be day 1 of this training week, as Sunday/Tuesday/Thursday works pretty well for both of us. Well, until it doesn't, but that's nothing to worry about. Flexibility is key.
    - SQ - Light day (90% of my last squat work sets). Nothing of note.
    - OP - Slowly working back up, with no issues. I could get impatient and try a 5lb jump or two, but there's no need for that.
    - DL - All good, but definitely starting to feel the stress on the lower back, especially right at the point that the bar impacts the ground at the end of the rep. If I had bumpers, I'd consider loosening the grip on the way down, but not with the steel plates. Even before this, I had already programmed power cleans back into the rotation, which will be the next workout.

  10. #80
    Join Date
    Jun 2019
    Posts
    873

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    starting strength coach development program
    8/31/21 - Tuesday

    SQ
    45x10x2
    95x5
    135x3
    185x1
    225x1
    245x1
    275x5x3

    BP
    45x5
    95x3
    135x1
    160x1
    180x1
    197.5x5x3

    PC
    65x5
    85x3
    115x1
    125x1
    140x3x5

    Music — SiriusXM, Marky Ramone's 1st Wave Blitzkreig, 8/31/21 — Agent Orange - A Cry For Help in a World Gone Mad; Black Flag - My War; The Specials - Ghost Town.

    Notes
    - SQ - No concerns, no issues, a very steady workman-like session.
    - BP - Some minor concerns going into this, considering the last bench session (dropped very last rep). First set good, second set's last rep was a real grind, kicking off concerns about completing the third set, which actually went fine, although I suspect I was bouncing it off of my chest a bit too much.
    - PC - Bringing back the power cleans, doing these on an A/B schedule with my deadlifts, keeping the lighter cleans on the heavy squat days. Plus, I just really like me some power cleans.
    Last edited by Bill Anders; 08-31-2021 at 06:07 PM. Reason: wurds

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