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Thread: Merkin Weaver makes the switch

  1. #431
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    Jan 2015
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    Duluth MN
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    • starting strength seminar april 2024
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    11/25/17

    Bench
    255x3 (all time PR)
    260x1@9.5 (PR)

    Hard to rate an rpe on these cause of pain and the super slow eccentric.

    Too much shoulder and elbow pain to continue.
    I think this bench LP is officially over. I may need to cycle intensity and volume and start being religious about elbow prehab stuff. Going to have to narrow my bench grip back to pinkies on the rings.

    Curls
    50x10
    50x10
    50x16

    Dumbbell press
    20x10
    22.5x10
    25x16

  2. #432
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    Jan 2015
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    11/29/17

    Squat singles cause fuck my plan.....

    225x1
    275x1
    295x1
    315x1
    325x1
    345x1
    365x1@9.5 (10lb PR)

    Curls
    3xa lot @ various weights

    Was going to do bench but there were no good spotters and benches were taken so I decided to do squats.
    Was not really feeling trying to bust out any rep work super tired today and I have not done any single lately.

    Super stoked to hit 365 so easily. Bar speed was good. I might have another 10-20 in the tank on a well fed fresh day. Last time I tried for this I folded over like a sheet of paper. I know 365 is not a lot of weight to a lot of guys here but I'm moving on the right direction.

    Bad news.....elbow/shoulder AIDS is crept in with a vengeance......must be religious with the curls. May need to widen my squat grip which is a shame because my current grip allows me to stay really tight.

  3. #433
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    Jan 2015
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    12/1/17

    Bench
    230x5
    230x5
    225x5
    205x5
    205x5

    Dumbbell press
    30x10
    40x10
    45x10

    Curls
    60x3x10

    Did some volume benching today. Between 75-85% narrowed grip to pinkies on the rings. Makes my elbows and shoulders much happy. I did take Ibuprofen before lifting but that can't account for the total decrease in pain. I guess mostly I will do this narrow grip from now on. We shall see.

    Once my elbows are feeling consistently better I'm going to push heavy top sets again. Until then
    I'm going to do lower intensity volume work

    Side note on the elbow AIDS.....I think it's the fucking low bar position that is the culprit. I'm going to go back to my "mid bar" squats and see if it helps.

  4. #434
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    12/3/17

    Squats
    320x5 (rep PR @320)
    315x5
    315x5

    Deadlifts
    350x3
    350x3

    Curls
    50x3x12

    Seated cable rows
    100x3x10

    Did a top set with backoffs on squats today. Only a 5lb offset so I'm not sure I really needed to do that but whatever. I probably will keep doing this while I'm progressing fives on squat still.

    Deadlifts were really good due to improved setup and execution of the lift.
    OCG wrote: ↑ An extra step of keeping your weight on your heels/letting your hips drop as you bring the shins forwards helps a lot with that I've found.
    This bit of deadlift advice is fucking gold

    Elbows only slightly irritated. Still did Lbbs but with wider grip. Of course that's at the expense of some upper back tightness but it's a compromise I have to make for now. Big improvement.

  5. #435
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    Jan 2015
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    12/9/17

    Bench
    235x5
    235x5
    230x5
    225x5
    215x5

    Dumbbell press

    35x10
    40x10
    45x10

    Curls
    60x3x10

    Got some good bench volume in today. They felt stronger than last week. Was lazy this week and I will only be lifting twice. Elbows and shoulders felt great. Maybe in a week or two I will up intensity and try to hit a PR on bench. I need to make sure elbows and shoulders are good to go before I try to hit max weights.

    Side note...I'm liking bench 5x5.

  6. #436
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    Jan 2015
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    12/10/17

    Squats

    325x5 (Rep PR @325)
    315x5
    315x5

    Deadlifts
    355x3
    355x3
    315x5 sumo

    Seated cable rows
    110x3x10

    Curls
    60x3x10

  7. #437
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    Nov 2014
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    New Jersey
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    nice squatting

  8. #438
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    12/26/17

    Bench
    235x5
    245x3
    225x6-7? paused
    205x5 paused

    Back after a lay off due to being sick followed by apathy laziness and alcohol. Last bench session was on the 8th or 9th of December.

    Elbows and shoulders feel good though. Maybe needed a bit of a break. Have not really lost any strength. Felt fresh today.

  9. #439
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    Jan 2015
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    12/28/17

    Squats
    315x5
    315x5
    275x5

    Pretty gassed after these. Not terrible since I have not squatted since 12/10 I guess but not where I wanted to be. My squat goes south pretty quickly after any sort of layoff.

    2nd set of 315 was @10 on last rep.
    Next squat day will probably be better.
    No deadlifts today. Will do them tomorrow.

  10. #440
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    Jan 2015
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    Duluth MN
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    starting strength coach development program
    Deadlifts
    365x3
    385x1
    405x1 tried for 2 nope
    Sumo
    315x3@ fuck my hands
    315x1,1,1

    Curls
    50x3x10

    Dumbbell press
    25x10
    40x2x10

    Cable rows
    120x10
    130x7
    150x6
    Hands not having it. Could have done sets of 10-12 on these but hands fried.

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