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Thread: Lifting to Live

  1. #431
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    nice!!

  2. #432
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    Jun 2019
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    Quote Originally Posted by Fred J View Post
    Great PR!

    I like to play that lead on "The last in line"...if only I could...LOL.
    I hear ya. I plunk on the bass from time to time. There are many songs that I wish I could play the line, but alas, I just haven't prioritized the time to practice lately.

    Great pic, BTW. That made my bride LOL. Thankfully I look nothing like that.

  3. #433
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    Thanks, Mr B!

  4. #434
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    8/11/22 - Thursday

    BP H @ 2'
    45x5x3
    95x5 p
    135x3 p
    175x1 p
    205x1
    230x1x5

    OP L @ 5'
    45x5x2
    75x3
    105x1
    115x1
    130x5x3

    Music — Metallica vs The Misfits, Die, Die, My Darling; Tool, Ζnema; Nine Inch Nails, Head Like A Hole; Slipknot, Duality.

    Notes —
    - BP - Heavy Singles, +10lbs over last week's 4x3 and matches my 5x1 PR of 3/1/22. All smooth, all good. I probably could have gone +5lbs, even maybe +10lbs on these, but that would have deviated from the programming. No need to get greedy, as I'm back in PR territory for these.
    - OP - Light Day. But heavy enough to have to keep focusing on tightness and technique. All good.

  5. #435
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    Jun 2019
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    8/12/22 - Friday

    DL @ 8'
    65x5x3 pc
    135x4 pc
    185x2
    225x1
    275x1
    305x1 h
    335x1 s
    370x1x2 s 370x1 + 370x0

    SQ L @ 5'
    45x5x2
    95x5
    135x3
    185x1
    225x1
    265x5x3

    Music — Intronaut vs Creedence Clearwater Revival, Run Through The Jungle; Children of Bodom vs Suicidal Tendencies, War Inside My Head; Tribulation vs Misfits, Devilock/Death Comes Ripping; Paradise Lost vs Bronski Beat, Small Town Boy.

    Notes — Oy! It's a very humid (for this side of the hills) morning. Severe thunderstorms last evening (quite rare for here) and some strong ones in the area right now. My t-shirt was soaked before I even got to the heavy single Deadlifts. So it's definitely a 2-shirt day.
    - DL - Heavy 2x singles, marking the end of this 3-week cycle, not far behind my all-time 1RM PR of 380lbs, set during my mock meet last December. I had my bride yelling at me for the first pull, which went as slow as to be expected. My second stuck just below the knee and wouldn't go, even with the yelling. A quick reset and a third try, which didn't break the floor. A couple of things in review — three weeks ago when I did my 360x1x2, I did my normal 8' rest between the warmup and first pull, but a 4' rest between pulls, information that I did not review, so I went 8' between first and second, which might have been too much; plus, I think that once it started slowing below the knee, mentally I switched from pushing the floor to trying to pull the bar up and over the knees, which probably rounded/loosened my back (video would be very helpful, Bill!). Overall, an informative pull, as I have been making +10lb jumps each cycle and planned on another next cycle. It's time for a +5lb jump next cycle, especially as I go back and review last week's 360x3, which was a limit set.
    - SQ - Light Day. As usual, these never feel light after a heavy pull, but all good.

  6. #436
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    how do you survive 2 hard workouts back to back? that would kill me lol

  7. #437
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    That's the beauty of the 4-Day Heavy/Light split. They're shorter than the standard full-body 3-Lift workouts, and not as taxing since there's a few days between heavy days for each the Upper and Lower body.

    M (Upper) = Press (H)/Bench (L)
    T (Lower) = Squat (H)/Pull (L)
    Th (Upper) = Bench (H)/Press (L)
    F (Lower) = Deadlift (H)/Squat (L)

    So none of them interfere with the next, although as the intensity ramps up each week during a cycle. Thankfully, as that intensity ramps up, the volume drops significantly, so it's tough, yet not completely taxing. Certainly nothing like I experienced last year running HLM.

  8. #438
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    8/15/22 - Monday

    OP H @ 5'
    45x5x3
    75x3
    105x1
    130x1
    145x4
    142.5x5x3

    BP L @ 5'
    45x5x2
    95x3
    135x1
    175x1
    205x5x3

    Music — Faith No More, Be Aggressive; Helmet, Ironhead; Rollins Band, You Didn't Need; Ministry, Hero; Type O Negative vs Black Sabbath, Paranoid.

    Notes —
    - OP - Heavy Day, programmed as 145x5x4, +5lbs over last cycle, which might be too aggressive. And it was, with a 145x4 in a wildly out-of-the-groove first set, stalling right at eye level for that last rep. So I reset to 142.5, which was manageable yet tough for all three remaining sets. I will run this cycle based on that load.
    - BP - Light Day, +5lbs over last cycle, making this 95% of this week's Heavy Day. All good.

  9. #439
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    8/16/22 - Tuesday

    SQ H @ 5'
    45x10x3
    95x5
    135x3
    185x1
    225x1
    275x1
    305x5x4

    Chins 6, 6, 5

    Music — Jaco Pastorius, Portrait Of Tracy; The Dirty Dozen Brass Band, Blackbird Special; Thundercat, Them Changes; Public Enemy, 911 Is A Joke; Black Flag, Thirsty And Miserable; George Clinton, Pot Sharing Tots; Germs, Our Way.

    Notes
    - SQ - Heavy Day, +5lbs over last cycle, a conservative jump, since last cycle's jump was +10lbs. But holy cow, this was probably the heaviest 305 that I have felt on my back (320x5x3 was the heaviest sets across that I have done, and that was back in June 2021). Even last week's 340x1x5 didn't feel like this. But they all got done, with only minor grinds on a couple of the last reps. To re-visit The First Three Questions1. Minimum of 5 minutes, a couple of the breaks were closer to 7 minutes (probably); 2. +5lbs since this workout that began the last cycle, so three weeks ago (with 320x3x4 and 340x1x5 between), all reasonable with this 4-Day Heavy/Light Split program; 3. 8+ hours of sleep each night over the past week according to the machine, yet food may have lacked yesterday, although I never felt hungry (I quit tracking calories/macros 10+ years ago, when it became an obsession during my ultra-marathon days). So it just may have been fueling.
    - Chins - Just wasn't feeling it after those squats, but did them anyway.

  10. #440
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    starting strength coach development program
    8/18/22 - Thursday

    BP H @ 5'
    45x5x3
    95x3 p
    135x1 p
    175x1 p
    195x1
    215x4
    212.5x5x3

    OP L @ 5'
    45x5x2
    75x3
    105x1
    115x1
    132.5x5x3

    Music — Mother Love Bone, Crown Of Thorns; PJ Harvey, Sheela-Na-Gig; Radiohead, There There; Butthole Surfers, Sweat Loaf; Fiona Apple, Shadowboxer.

    Notes — Afternoon session due to morning appointments. Hot (100F @ 15%). Thankfully it's the presses, since they don't heat me up as much as squat/deadlift.
    - BP - Heavy/Volume Day, programmed at +5lbs over last cycle, as was Monday's Presses, which had to be moderated to +2.5lbs over last cycle after the first set. So this is an experiment, too. And it ended up with the exact same results as the Press, stuck about midway up to lockout on the last rep of that first set. So I reset to 212.5, which would be +2.5lbs over last cycle. And that was the right move, as the 212.5x5x3 was tough, but not concerning. All good.
    - OP - Light Day @ 93% of Monday's Heavy. This will be the light day weight for this cycle, which means next week will be 87% of that Monday's work weight (152.5lbs), and the following week will be 82% (162.5lbs). I like that the relative intensity decreases significantly as the Heavy intensity jumps. But that doesn't mean that they will feel light. All good.

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