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Thread: Lifting to Live

  1. #561
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    Jun 2019
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    • starting strength seminar april 2024
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    12/12/22 - Monday

    OP H @ 6'
    45x5x3
    75x3
    105x1
    125x1
    145x1
    ^160x1
    ^167.5x1 x1 PR
    ^175x1 new x1 PR
    ^180x1 new, new x1 PR
    ^185x0

    CGBP L @ 3'
    45x5x2
    95x3
    135x1
    175x1
    195x5x3

    Music — INXS, Don't Change; ABC, (How To Be A) Millionaire; Turnstile, Blackout; Slayer, Bitter Peace.

    Notes — I'm running max singles this week, with attempts marked as ^ above. It's time to change focus to snowboarding for the winter (actually, that time started a few weeks ago, but I already had this week programmed).
    - OP - Limit singles. Starting conservatively, 160x1 went up smoothly, as I have done 160x1x5—although that was back on 8/8/22, prior to my left shoulder tweak—and 155x3x4 last week. Then 167.5x1 was smooth, too, setting a new single PR, but I wasn't stopping there. The final attempt 175x1 was a bit off-balance from the start, but went up with only minor slowing. That gave me enough information to load another 5lbs and try for 180x1, which went up smoothly, with only a bit of slowing above the head. So what was I to do, as this was a bonus lift? I went 185x1 to make the bar look good with 45s and 25s. My last, I swear, as I don't want to negatively impact the rest of the lifts this week. And it was a goose egg, stalling just above the head, where I fought it for several seconds, then the right side started coming down. So 180x1 it is.
    - Light day. All good.

  2. #562
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    Jun 2019
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    12/13/22 - Tuesday

    SQ @ 6'
    45x10x3
    95x5
    135x3
    185x1
    225x1
    275x1
    315x1
    ^350x1
    ^370x1 new x1 PR
    ^390x1 PR

    Music — Pantera, Becoming; Dream Theater vs Pantera, Cemetery Gates; Whitechapel vs Pantera, Strength Beyond Strength.

    Notes — I'm running max singles this week, with attempts marked as ^ above. It's time to change focus to snowboarding for the winter (actually, that time started a few weeks ago, but I already had this week programmed, so I've yet to hit the slopes).
    - SQ - Meet format singles. Unlike yesterday's 5-attempt exploration, I am limiting these to three attempts; no need to trash myself to failure when I have deadlifts this Friday. My conservative 350x1 opener was already +15lbs over last year's mock meet squat PR on 12/17/21—I had already run 350x1x5 on 11/1/22—and this went fine, as expected. A conservative second attempt would have been 365, but I went 370, which slowed just a tad out of the hole, but locked out solidly. So that meant another +20lbs to 390 for my final attempt, which slowed a bit more, but there was never any doubt that I was going to lock it out. With how solidly this locked out, I probably could have gone 400, but I won't know, as I am sticking to the plan.

  3. #563
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    Jun 2020
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    Some nice PR's for Christmas! Well done!

  4. #564
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    That's the goal this week, Fred. That 390 is some thick icing on the cake.

  5. #565
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    Jun 2019
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    12/15/22 - Thursday
    Outside temp 24°F/garage temp 39°F.

    BP @ 5'
    45x5x3
    95x3
    135x1
    185x1
    205x1
    ^225x1
    ^240x1 new PR
    ^255x1 PR


    OP L @ 3'
    45x5x2
    75x3
    105x1
    120x1
    135x5x3

    Music — Mr Bungle vs Slayer/Seals & Croft, Hell Awaits/Summer Breeze; Mr Bungle /vs S.O.D., Hypocrites/Habla Español O Muere; S.O.D., Speak English Or Die; Megababe vs S.O.D., Speak Japanese Or Die; Slipknot, Before I Forget; Tool, Hooker With A Penis; Korn, Twisted Transistor.

    Notes — I'm running max singles this week, with attempts marked as ^ above. It's time to change focus to snowboarding for the winter (actually, that time started a few weeks ago, but I already had this week programmed, so I've yet to hit the slopes).
    - BP - Meet format singles, starting conservatively with 225, just 5lbs over last week's 220x3x4. And it went smoothly. Unracking 240 felt very heavy, but the rep went smoothly to lockout. Going under 255, I ignored the weight coming off the hooks, moved it to the start position, and cruised through the rep, with perhaps a touch slowing about 6" off the chest. I probably could have gone +10 for one more rep, but I was quite pleased with these two PR reps, considering the shoulder issue that I fought through the last few months. Everything feels good now.
    - OP - Light day. After Monday's PR-chasing adventure and today's BP PRs, the shoulders sure were burning through these "light" sets. All good.

  6. #566
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    Oct 2014
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    New York
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    3,348

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    Some real nice numbers. Interesting that you held off snowboarding to get your training in.Merry Christmas stay safe.

  7. #567
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    Jun 2019
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    It has been a real scattered year, Jerry, filled with life. You know, births, deaths, vacations, not-so-relaxing trips, etc. So early November, I looked at my numbers and realized that I could make a solid run on them before Christmas. Typically I view any days on the mountain before the New Year to be gravy, so it wasn't too hard to keep lifting. Then the snow started in earnest and I've missed out on some good days, yet I'll be getting all of them soon.

    But next year I think I'll schedule this for around Thanksgiving.

  8. #568
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    Jun 2019
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    12/16/22 - Friday
    Outside temp 23°F / garage temp 37°F

    DL @ 8'
    65x5x3
    135x4
    185x2
    225x1
    290x1
    335x1 h
    ^375x1 s
    ^395x1 s new PR
    ^410x1 s PR

    SQ L @ 5'
    45x5x2
    95x5
    135x3
    185x1
    225x1
    255x1
    290x5x3

    Music — Ritual Violence vs Exodus, Bonded By Blood; The Absence vs Testament, Into The Pit; Jasta vs Megadeth, Holy Wars...The Punishment Due; Grave vs Anthrax, Efilnikufesin (N.F.L.); Children Of Bodom vs Suicidal Tendencies, War Inside My Head.

    Notes — I'm running max singles this week, with attempts marked as ^ above. It's time to change focus to snowboarding for the winter (actually, that time started a few weeks ago, but I already had this week programmed, so I've yet to hit the slopes).
    - DL - Meet format singles, starting conservatively at 375 after last Friday's 370x3, and it felt like a normal first rep, that is, a lie. Then the 395 smoothly, but not effortlessly, cruised up to lockout, setting a new PR. I went for it on the third pull, loading not just 405 for a first-time-ever four-plate pull, but added 5lbs for 410. It was slow and shaky to lockout, but I didn't let doubt creep in, even as it slowed approaching the knees. The 390 Squat on Tuesday was awesome, but I suspect the neighbors heard the hoot once I grounded this lift.
    - SQ - Light day. Naturally, these did not feel light after those pulls. I even considered back-offs after that first 290x5, but stuck with the plan instead of prematurely starting my maintenance season. All good.
    Last edited by Bill Anders; 12-16-2022 at 08:09 PM. Reason: wurds

  9. #569
    Join Date
    Jun 2019
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    1,900

    Cool End of 2022 Totals

    If you've paid close attention to my workouts this week, you'll notice that I basically held my annual year-end Mock Meet. However, instead of doing the big three lifts all on one day like an actual meet, I ran my standard 4-Day Heavy/Light Split program, but shot for my heavy singles on each lift's Heavy Day. Other than the Overhead Press, I stuck to a standard three attempt format for each lift.

    Going into this week, I had two goals —
    1. Attempt to total > 1,000lbs
    2. Pull 4 plates for the first time

    As you can see, I achieved both, and then some. With my first pull off the floor, I was already at 1,020lbs. So really, I could have cruised off that and called it good. But I wanted that 4-plate+ pull.

    Lift - new PRs bolded
    SQ - 350 / 370 / 390
    BP - 225 / 240 / 255
    DL - 375 / 395 / 410

    Total — 390+255+410 = 1,055lbs

    Could I have done the same in one day to replicate a meet? Probably. But I really wasn't concerned about that. It's just fun to see where I am before I spend the next several months playing in the snow and trying to minimize my strength losses.

    Not included in the Total was Overhead Press - 160 / 167.5 / 175 / 180 / 0

    BTW, if you're interested, video clips of my top lifts are over on IG here. I really don't spend any time anymore, or any other social media, other than here, for that matter, but I know that some friends and family only see stuff there, so it's a quick way to post a "proof of life."

    Have a great Holiday season, everyone. And an even better 2023!

  10. #570
    Join Date
    Feb 2021
    Posts
    453

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    starting strength coach development program
    Awesome Bill, really inspirational!

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