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Thread: Lifting to Live

  1. #961
    Join Date
    Jun 2019
    Posts
    1,912

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    • starting strength seminar april 2024
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    3/11/24 - Monday
    OP I @ 5' - 180x1x5
    BP L @ 3' - 215x5x3

    Notes -
    OP - Intensity singles across. All good.
    BP - Light sets across. All good.

    3/12/24 - Tuesday
    SQ I @ 5' 350x1x5
    PC L @ 3' 40kgx3x3

    Notes -
    BP - Intensity singles. All good.
    PC - Complete retraining continues. Fixing the arm pull, I was jumping too early, so I overcompensated and started pausing above the knee as I overthought the timing. Got that worked out by the last set.

    3/14/24 - Thursday
    BP I @ 5' 250x1x5
    OP V @ 2' 157.5x2x12

    Notes -
    BP - Intensity Singles. All good.
    OP - Volume Doubles. All good.

    3/15/24 - Friday
    SQ L @ 3' 290x5 + 255x5x2
    PC L @ 3' 40kgx5 + 40kgx3x4

    Notes -
    SQ - Light sets across. Because we have a few clients who use the SSB, I decided to make those my light day so that I can understand what it feels like. So I did my first set at my regularly programmed light weight day (290lbs). That was a mistake, as the shift to a more vertical back meant that this was too heavy. So I reset to a lower weight, which fixed the immediate stress that could have been problematic.
    PC - Light sets across. Complete retraining continues (including learning how to read my log book so that I actually add 2.5kg over the last workout). Got the timing and arm pull issues worked out, finally got the shrug nailed during the last couple of sets.

  2. #962
    Join Date
    Jun 2019
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    1,912

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    3/18/24 - Monday
    DL H @ 8' 390x5
    SQ L @ 3' 295x5x3

    Notes —
    DL - Heavy set. Progress continues, which is good. Since the beginning of the year I've schedule these so that I have 10 or 11 days recovery instead of a standard 7 and that seems to have done the trick. This 390x5 cruised up as if it was 50lbs lighter and I didn't feel like I had to grab anything upright to stay upright as soon as the set was done. The "downside" to that recovery period is that I only pull heavy twice in a three week period, but I've also put 25lbs on this lift since the new year. Considering that I often hit a wall on this lift once I reached 365lbs, the fact that I'm progressing means that this was the right programming move.
    SQ - Light sets across. I ran my warmup to 225x1, then did the deadlifts. I resumed the warmup with another 225x1 and moved up to these worksets. All good.

    3/19/24 - Tuesday
    OP H @ 5' 162.5x5x4
    BP L @ 3' 217.5x5x3

    Notes —
    OP - Heavy sets across. All good.
    BP - Light sets across. All good.

    3/21/24 - Thursday
    SQ H @ 5' 315x5x4
    PC L @ 2' 43kgx3x5

    Notes —
    SQ - Heavy sets across. Minor corrections to form, as apparently I picked this day to shoot my hips back while coming out of the hole. All good.
    PC - Still re-working this lift. Form getting better overall.

    3/22/24 - Friday
    BP H @ 5' 232.5x5x4
    OP V @ 2' 157.5x2x12

    Notes —
    BP - Heavy sets across. All good.
    OP - Volume doubles across. All good.

  3. #963
    Join Date
    Jun 2020
    Location
    Georgia, USA
    Posts
    1,634

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    Quote Originally Posted by Bill Anders View Post
    3/18/24 - Monday
    Notes — DL H @ 8' 390x5

    Since the beginning of the year I've schedule these so that I have 10 or 11 days recovery instead of a standard 7 and that seems to have done the trick. The "downside" to that recovery period is that I only pull heavy twice in a three week period, but I've also put 25lbs on this lift since the new year.
    Slow and steady. It's not a race especially at your age young man. You have plenty of time to get to 5 plates. Congrats on getting it figured out.

  4. #964
    Join Date
    Jun 2019
    Posts
    1,912

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    starting strength coach development program
    It's all part of the interesting experiment, Fred. And I have a couple of months of pretty much guaranteed consistency coming up, which will be different for me, so we'll see how that goes.

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