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Thread: RussB's intermediate training log

  1. #1
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    Default RussB's intermediate training log

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    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

  2. #2
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    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.

  3. #3
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    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
    Last edited by RussB; 12-14-2012 at 08:57 AM.

  4. #4
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    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.

  5. #5
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    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.

  6. #6
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    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.

  7. #7
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    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

  8. #8
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    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.

  9. #9
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    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.




  10. #10
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    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.

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