RussB's intermediate training log

[RussB]

Continued from here (URL for the last page of my previous log): http://startingstrength.com/resource...t=30740&page=4

I'm 31, 5'6", 190 lb.

Current lifts:
Sq-350x4
Dl-385x4
Bp-265x1
P-150x1
PC-135x5x3

Doing TM for squats on a Th/Sat/Mon. schedule, and starting Callador's 4x4 program for bench and press, that's why I have bright shiny (if weak) new 1RM numbers listed. I'll put more detail in my program description when I first log a workout using it. For now if you're interested, read this thread: http://startingstrength.com/resource...t=35828&page=1

[RussB]

Log for 12/13/2012, Thursday

Power clean (done during lunch break)
135x3, 5 sets across

Volume Squats
320x3,3,3,2,3,3,3,3

Not sure what happened on the failed squat rep. But I got the rest of them. Video to be posted in the next day or so. I'm still letting some bad form (good-morning style)) creep in, but I am fighting it.

[RussB]

Bench Press Max, 265#


Squat warmup, 315x1--Form was decent on this (less goodmorning style than a lot of my squats)


Squat 320x3, volume set 1/8--Last rep ugly


Squat 320x3, volume set 6/8--Ugly

[RussB]

Log for 12/15/2012, Saturday

C-4 Bench Press+Assistance
212.5x2 (paused)
185x4, 3 sets across
185x12
LTE: 45x12, 55x12
Banded Pushup: 15, 15

Notes: Didn't want to go crazy on the assistance right away, since LTEs are new to me. Need to set up a dip station or maybe throw in some close grips, don't think I'll stick with the banded pushups. On the LTEs my ROM is a little limited since I cannot do these off the end of my bench. I will just bring the bar to the bench and try to explode from there (without bouncing it off the bench). I suppose I could put a board underneath me to get more ROM. All this tricep work made the tendonitis in my right tricep flare up.

TM Light Squats
225x5,5,5 (all but last 2 reps of last set were paused to reinforce form)

Notes: Felt good, took one video and it showed fairly stable knees and everything moving straight up, roughly. Hoefully it will carry over to my intensity day.

[RussB]

Log for 12/17/2012, Monday

Intensity Squats
355x3

Notes: Form felt good, want 5 here, might repeat the weight.

Deadlift
385x5 (sort of)

Notes: Felt good, no shoes, loose belt. I stood up for a burp between rep 1 and 2, and then between rep 2 and 3. Last three reps I didn't stand up. I might have puked if I didn't stand up. Next deadlift day I'll make sure to lift before I eat dinner. Even 2.5 hours later I was feeling the effects.

[RussB]

Log for 12/19/2012, Wednesday

C-4 Press + Assistance
120x2
105x4,4,4
105x14

Chinups-BWx10,7,10
BB Curl-75x20

Notes: Arms very tired after this. Lots of volume. Most excellent pump, my man.

[RussB]

Log for 12/20/2012

Power Clean
140x3, 4 sets across Form fell apart so stopped at 4th set, will try for 5 next week

Volume Squats
325x3, 6 sets across
Did not have the will to rerack and go for more--likely could have gotten two more sets, but at the expense of technique--repeat weight

[RussB]

Log for 12/23/2012, Saturday

C-4 Bench+Assistance
237.5x1 (slight pause)
190x3,3,3
190x11 (AMRAP)

Dips, BWx10, 3 sets
LTE-65x10, 3 sets
These were staggered (1 set dips, 1 set LTEs, etc.)

Curls 65x15 for good measure to cap it off.

[RussB]

Log for 12/26/2012, Wednesday

C-4 Press (No Assistance)--80% Day
135x2
110x4,4,4
110x13

Felt pretty good. No assistance, Thursday I'll have to squat (intensity + some volume) and deadlift, since I missed Monday. I'll also be missing Saturday's light squat and bench workout. After this weekend I should be able to return to my regular programming.

Here's video from some 135# power cleans at 1/3 speed form a couple weeks ago. They look decent to me, I just really need to keep improving my rack speed, and finish my hip extension fully, which will hopefully be automatically rectified when weight gets heavy.

[RussB]

Log for 12/27/2012, Thursday

Intensity Squat
355x0
355x1 (fail on 2)

Not good. Try 5 singles next week.

Deadlift
365x1
385x1
405x1
415x1
405x2

Wanted to feel some heavier weights. First time deadlifting 4 plates. Long time coming, now on to 5.

Back to mostly normal programming today. I'll post it later but hopefully I'll squat and do my bench+assistance. Since I deadlifted on Thursday, I think I'll skip it today.