Russ from Graham TX - SS Training Log

[carson]

Welcome.

It's good to see that you are now using reverse grip with Deads and have proper shoes and stockings. Keep a neutral spine. I.e., don't crane your neck up while lifting.

On press: You are using the old form that does not engage your hips. Are you familiar with the 2.0 form. Since I've finally learned it I find I can lift a bit more.

Overall your gains are very good.

[Russell F. Nunley]

Welcome.

It's good to see that you are now using reverse grip with Deads and have proper shoes and stockings. Keep a neutral spine. I.e., don't crane your neck up while lifting.

On press: You are using the old form that does not engage your hips. Are you familiar with the 2.0 form. Since I've finally learned it I find I can lift a bit more.

Overall your gains are very good.

Thank you for the tips! I'm really bad about looking up, thank you for the reminder; I so need coaching. On the reverse grip vs hook grip, I typically have been using hook until it get too heavy for me to hold (~300#) and then I use reverse grip from there up. I also try to alternate the hands on my reverse grip pulls between sets. I'm familiar with the 2.0 version of the press from Rip et al on YouTube and the forums, but I have yet to try it out. I press tomorrow for another PR, so I'll give it a go!

Thanks again for the comments, Carson! -russ

[Quit Tomorrow]

I have been working on mobility with a broomstick since Wednesday. I am trying to increase my shoulder range of motion so my low bar squat form does not put so much pressure on my elbow. I may have been pushing my elbows up as well as back, excessively torqueing them. I did not realize this until I read Jordan’s article, The Elbow Problem. It clarifies several things for the squat form and I am thankful. I am excited to get back under the bar…I may not be able to wait a week…I will probably go lift tonight…

Just started having the same issues with my squat. Thanks for posting the article link. I'll make some adjustments as well.

[Russell F. Nunley]

10 NOV 2016

Squat – 45x5x2, 110x5, 165x3, 225x2, 285x1, 345x4,3,2
Press – 45x5x2, 70x5, 95x3, 120x1, 145x5x3
Deadlift – 135x5x2, 190x5, 245x3, 300x1, 350x5
Bodyweight - 198.5 lbs.

—

12 NOV 2016

Squat – 45x5x2, 110x5, 165x3, 225x2, 285x1, 345x5,4,4
Bench Press – 45x5x2, 85x5, 120x3, 155x2, 190x1, 230x4,3,3
Power Clean – 45x5x2, 70x5, 90x3, 115x2, 145x3x4, 145x2
Bodyweight - 201.5 lbs.

[Russell F. Nunley]

15 NOV 2016
Bodyweight – 200 lbs.

Squat – 45x5x2, 110x5, 165x3, 225x2, 285x1, 345x5,4,1
Form felt pretty good on all three lifts; still no video. The last rep of squats set 1 was tough, and the 5th rep of the second set crushed me to the pins; I backed off on the third set after the first rep barely came up. I suppose it’s time to reset 345 to 320 (second reset).

Press – 45x5x2, 70x5, 95x3, 120x1, 142.5x5x3
Press was a new PR thanks to the microplates!

Deadlift – 135x5x2, 190x5, 245x2, 300x1, 355x5
Deadlift increments are only 5# now, and 355 came up with good form.

Chin-ups – +22.5x5x3
Chins with 22.5 were tough, so I’ll give 25 a try next time but it may be smarter to progress by 1.25# soon.

[Russell F. Nunley]

17 NOV 2016

Squat – 45x5x2, 100x5, 155x3, 210x2, 265x1, 320x5x3
This reset weight felt very heavy. Did not sleep well last night. As a result, I think I torqued my elbow on squats and that's what caused it to start aching.

Bench Press – 45x5x2, 90x5, 130x3, 155x2, 190x1, 230x3,4,3
Elbow pain got nothing but worse through these, plus was super tired. YNDTFP.

Power Cleans – 45x5x2, 75x5, 100x3, 120x1, 145x1
Could not continue due to the pain in my right elbow.

Bodyweight – 200 lbs.

[Russell F. Nunley]

15 NOV 2016
Press – 45x5x2, 70x5, 95x3, 120x1, 142.5x5x3
Press was a new PR thanks to the microplates!

Press PR was actually 147.5x5x3 after verifying on SS App.

[Russell F. Nunley]

Had an Army APFT on Tuesday, 22 NOV, for which I skipped Saturday's 19 NOV session.

24 NOV 2016
Squat – 45x5x2, 105x5, 160x3, 220x2, 275x1, 325x5x3
Press – 45x5x2, 70x5, 95x3, 120x1, 150x4,5,3
Deadlift – 135x5x2, 185x5, 235x2, 285x1, 360x1
So heavy.. 1-rep PR.
Chin-ups – 25x5x3
Chins with 25 were tough, so I’ll give 26 a try next time.
Bodyweight – 198 lbs.

27 NOV 2016
Squat – 45x5x2, 100x5, 155x3, 210x2, 265x1, 330x5x3
Bench Press – 45x5x2, 90x5, 130x3, 155x2, 190x1, 230x5,5,4
Elbow pain got pretty bad, but not terrible. So close. I will reset to 210lbs.
Bodyweight – 199 lbs.

[Russell F. Nunley]

No excuses, just stopped the habit of lifting due to life. I’ve trained six times this year. Now it’s on.

16 MAY 2017
Squat – 45x5x2, 95x5, 135x5, 185x3, 225x2, 285x5x3
Press – 45x5x2, 70x5, 95x3, 105x5x3
Deadlift – 135x5x2, 185x5, 235x3, 295x5
Bodyweight – 196 lbs.

[Russell F. Nunley]

18 MAY 2017

Squat – 45x5x2, 95x5, 135x5, 185x3, 235x2, 290x5x3
These went up pretty well, though the very last rep saw my back start to fatigue.

Bench Press – 45x5x2, 95x5, 135x3, 165x1, 195x5x3
This was not THAT heavy. 200 on Tuesday.

Chins – 6, 5, 5
These certainly need work. I will keep doing unweighted chins until I get back up to 12 reps.

Bodyweight –201.8 lbs. a new PR!
I must’ve been dehydrated on Tuesday due to the Jordan trip. Felt good at almost 202…but still not happy about 25% BF.