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  1. #21
    Join Date
    Jan 2017
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    North GA
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    84

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    • wichita falls texas december seminar 2020
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    I got back spasms yesterday 2 days after Deads and they SUCKED (got to be careful). Not really sure why but probably pushed a little too hard last session. I felt much better today and was able to complete planned workout successfully. My platform has a slight buckle in the middle and it's driving me nuts when I am squatting. Going to have add a screw to the middle.

    1. Squats - 245X3X4; 245X5X1
    2. Bench - 175X10X3
    3. Pullups - BWX8X2; BWX6X1 (all unassisted with some brief rests to get 8,6)
    Last edited by Leprechaun; 01-15-2018 at 07:49 PM. Reason: Correction

  2. #22
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    Jan 2017
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    North GA
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    I got everything as planned but it was a grinder today. I been having really good sessions and was definitely entertaining delusions of grandeur but today was a reality check. Right from the start, presses felt heavy and I really had to bear down and increase rest periods.

    OHP - 105X3X4; 105X5X1
    DL - 255X8X3
    Inverted Rows - BWX8X3

  3. #23
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    Jan 2017
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    North GA
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    Decent, I started slow but picked it up from there. Probably should have gone with 225 triples on bench but first set felt heavy at 215 before getting progressively easier (finished with 215X7). I am doing all pull-ups unassisted now and can execute 5 in one go and then switch to neutral grip to grind out 2-3 more. Unfortunately, I can't do chin-ups as these aggravate my left shoulder and both elbows. Squat continues to improve and knees feel great! I love my Stoic knee sleeves which are getting tighter by the week.

    1. Bench - 215X3X4; 215X7X1
    2. Squat - 205X10X3
    3. Pullups - BWX8X1; BW7X2

  4. #24
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    Jan 2017
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    North GA
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    Good workout overall. DL went up relatively easy but had some difficulty with OHP (2nd set could only get 9). On OHP, I'm going to drop back to 3 sets of 8 and continue to increase weight by 10lbs so goals for next light OHP will be 95X8X3.

    DL - 315X3X4; 315X5X1
    OHP - 85X10X2; 85X9X1 (middle set)
    Inverted Rows - BWX8X3 (this were rough today)

  5. #25
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    Jan 2017
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    North GA
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    Got all my planned numbers today and fixed that annoying bow (flex) in the middle of my platform. Triples on squat felt ok for the first 2 sets and shit for the next 2 so I decided to belt up on the last set. Went from wtf to hells yeah and everything just fell into place. Looks like I'll be using my belt for heavy squats and deads from now on. Bench was decent but getting 10 on last set took some fortitude. Pullups are in a holding pattern but I'm adding body weight (218) so status quo is good. I am planning on purchasing a wooden plyo box (12/14/16") from Rep Fitness to help lock in squat depth and provide the option of box squats down the road.

    Squats - 275X3X4; 275X5X1 (last set belted)
    Bench - 185X10X3
    Pullups - BWX8X2; BWX7X1 (was toast on last set)

  6. #26
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    Jan 2017
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    North GA
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    I was starting to feel tired and achy so I took an extra rest day and today I felt really good. Starting to- figure out ohp and deads felt good but 8X reps is a pain in the ass.

    OHP - 115X3X4; 115X5X1
    DL - 275X8X3 (pure fucking torture)
    Inverted Rows - BWX10X1; BWX8X2 (first set was done with feet on floor and body at 45 degrees and next 2 sets with feet on bench and body parallel to the floor)

  7. #27
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    Mar 2013
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    Walled Lake, Michigan
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    Why on earth are you doing 8 x 3 on deadlift. What does this have to do with LP? Or is this some other program?

  8. #28
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    Jan 2017
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    North GA
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    Quote Originally Posted by carson View Post
    Why on earth are you doing 8 x 3 on deadlift. What does this have to do with LP? Or is this some other program?
    Other program and it actually calls for sets of 10 if I were sticking strictly with it Will be dropping to 6 shortly. I actually kind of liked the extra reps for working on form as I fatigued but it's getting old quick.

  9. #29
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    Jan 2017
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    Decent workout today but tweaked my left shoulder a little benching (first time bench has caused discomfort). Got all planned numbers and increased bench triples from 225 to 235 after second set of 225 felt too easy. Jump in weight may have contributed to shoulder tweak.

    Bench - 225X3X2; 235X3X2; 235X4X1
    Squat - 225X10X3
    Pullups - BWX8X3

  10. #30
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    Jan 2017
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    North GA
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    starting strength coach development program
    My left shoulder is still sore and tight but, surprisingly, I had no issues with OHP. I warmed up like usual but my lower back was really tight and I could not get it to loosen up. Dead were difficult especially the last set where I tried for 5 but got 4. The 4th rep which I completed was not so hot. Took it easy on rows and went with rings, feet on the floor and body angled approx 45 degrees. Going to take a well needed 2 day rest and get back at Friday.

    DL - 335X3X4; 335X4X1
    OHP - 95X8X3
    Inverted Rows - BWX3X10
    Last edited by Leprechaun; 01-30-2018 at 09:49 PM.

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