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Thread: srcuster log - SS - Onus Wunsler variation - Off the Couch

  1. #11
    Join Date
    Oct 2010
    Location
    The Woodlands, TX
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    50

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    • starting strength seminar april 2024
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    Fixed the wrist pain issue. Putting bar more on the pads of my hands, more pinching of the shoulder blades together, and getting wrists straight before bearing weight. I wussed out on the 5th rep 2nd set and did not on my 3rd set. I really pushed myself to get that 5th rep.

    I changed to the following program: A - Squat, Press, Clean, GPP; B - Squat, Bench, Deadlift, GPP. I took out the assistance stuff for now to focus on recovery and to get deads well ahead of the squat.

    I had to dump my bar on bench today on the 5th rep second set. Scary. Need a spotter in this empty chasm of a gym I train in.

    Squats: 185x5, 185x4, 185x5 --> to 190 Friday
    Bench: 155x5, 155x4, 155x4 --> stay at 155 then start microloading. brutal sets
    Deadlift: 200x5x1 --> to 210 lb next time
    Javorek DB Complex #1 --> 20lb x 60sec rest x 3 sets

  2. #12
    Join Date
    Oct 2010
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    The Woodlands, TX
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    I hate the power rack at my gym. Hate. Deep hatred. And the octogonal plates. Hate those too. Love my new mirco-loading weights, though. Came in handy today.

    Squats: 190x5x3 (felt pretty darn good) --> to 195
    Press: 102.5x5x3 --> to 105
    Clean: 105x3x5 --> to 115 (feels like I could go up more but still working technique, no rush)
    Ab Complex I - modified two rounds (personal ntoe: see log for modifications)
    Javorek DB II - 3 full rounds no break, then one round after 60 sec

  3. #13
    Join Date
    Oct 2010
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    The Woodlands, TX
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    There were two personal trainers working out in the gym this morning on their own time while I was doing my thing. I used to give them the benefit of the doubt - I assumed the goofy programming they were creating for their clients was just that - programming intended to "look good" and give the perception of results. BUT - no - it's the same goofy stuff they do themselves. The world of commercial gym trainers just went down a major peg in my mind.

    I'm adding chins and dips alternating to my programming.

    Today's workout was great. I'm really sore today. Might be from the burpees after having about a month break from those. I hate burpees. But they are great for what I want - quick hitter cardio that really kills me.

    Squats: 195x5x3 --> to 200
    Bench: 155x5x3 (got them with spotter nearby. Powered through. GREAT!) --> to 157.5
    Deadlift: 210x5x1 --> to 225
    Neutral Grip Chins: BW: 4, 3, 3
    Burpees: 6x10 30 sec rest

  4. #14
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    Oct 2010
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    The Woodlands, TX
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    I had to squirm and bend over and shift side to side and bug out my eyes to get that last squat rep up. Heavy weights suck but I'm powering through. I can tell I didn't eat or sleep nearly enough and it impacted recovery. As such I'll keep going up in press even though I didn't hit all the reps. No dips or HIT today - totally wiped by the base workout.

    Squats: 200x5x3 --> to 205
    Press: 105x5x2, 105x4 --> to 107.5
    Clean: 115x3x5 --> to 120

  5. #15
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    Oct 2010
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    The Woodlands, TX
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    Wow just the worst workout ever. Squats were a total failure for whatever reason and I'm dealing with constant pain that appears to be literally my left humerus (sp) bone. From shoulder to elbow. It hurt after the squats and I just wonder if it is due to the way I hold the bar just compounding over time -- I think my arm is bearing weight. Anyhow - first work set of my benches and it is a massive, searing pain all through the bone. I rack the bar and leave. Never felt anything like this. I'll see how it is Monday. So I missed my first workout essentially and it sucks.

    Squats: 205x5, 205x3, 205x2 FAIL --> to 205
    Bench: 0 (arm killing me, ended workout)
    Deadlift: 0

    This feels shitty.

  6. #16
    Join Date
    Oct 2010
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    The Woodlands, TX
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    I just re-weighed and measured myself for BF% using the tape measure method (waist, hips, forearm, wrist). I'm at 175lbs and 20% BF. I have not gained any weight through SS so far because I originally thought I was at 24% BF and therefore gaining weight should not have been a priority. I'm going to try adding calories to my current base which is:
    2700 cal
    190g protein
    72-90g fat
    287-328g carb

    For now I'll try:
    2894 cals
    190g protein
    74-93g fat
    326-367g carb

    And see how that goes.

  7. #17
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    Oct 2010
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    The Woodlands, TX
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    After a broken workout on Friday and a vacation on Monday I'm back. I switched to high bar squats after much experimentation today. I just don't have the range of motion to get my hands on the bar with low back squats. No matter what I do I'm putting weight on my wrist and arm on the left side. So I'm biting the bullet and - sadly - moving to high bar squats. They are much, much harder so I backed off 20%.

    HB Squats: 185x5x3
    Bench: 157.5x5x3
    Deadlift: 220x5x1
    Neutral Chins: BWx4,3,2
    Planks: 60sx30s(rest)x3
    Burpees: 6 x 30sec rest x 10

  8. #18
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    Oct 2010
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    The Woodlands, TX
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    Sucked again. Has to be food I stall so friggin' much on squats. My gains are shit so far. Came down on cleans as my form was shitty under the load.

    HB Squats: 190x5, 190x3x2 --> 190
    Press: 107.5x5x2, 107.5x4 --> 110
    Clean: 120x3x2, 100x3x3 --> 105
    Chins: BWx4,3,2

  9. #19
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    Oct 2010
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    The Woodlands, TX
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    Definitely a better workout today but still stalled. I ate like a mad man this weekend for recovery and felt it on the squats. I changed my squats though a bit - I really focused on getting low and on my hip drive. Bench - I admit - I was a puss and I didn't try for five without a spotter. I'll stay at the same weight on both. Deads felt great.

    Squat: 190x5x2, 190x4 --> Will stay at 190 one more time.
    Bench: 160x4, 160x3, 160x3 --> Will stay at 160
    Deadlift: 230x5x1 --> Will go to 245

  10. #20
    Join Date
    Oct 2010
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    The Woodlands, TX
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    starting strength coach development program
    I went back to low bar squats. So my hands are bent and not straight on the bar - I can deal. Knocked out 190 (I guess this was the equivalent ultimately of recovering from a stall at 205 all said and done). I MUST get over the hump on squats. I feel like a pansy. Press was a bitch today. Started back extensions and chins and moving pulling to every other workout.

    Squats: 190x5x3 --> 195
    Press: 110x5, 110x4, 110x3 --> Stay at 110
    Back Extensions: 20x10x5 --> 22.5
    Chins: BWx4, BWx3, BWx2 --> BW

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