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  1. #31
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    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    Sat 2017-11-25
    BW: 88.3 (-1.1)
    BF%: 22.6 (-0.4)
    Squat: 20x5x2, 60x5, 90x3, 120x2, 147.5x5, 132.5x5x2
    Bench: 20x5x2, 40x5, 50x3, 62.5x2, 74x5x3
    Deadlift: 60x5x2, 90x3, 120x2, 132.5x5

    A lot of lumbar flexion in the squats. Therefore, will repeat this weight.
    Last edited by KreuzhebenFTW; 11-28-2017 at 07:34 AM. Reason: Correct workout date

  2. #32
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    Tue, 2017-11-28
    BW: 87.6 (-0.7)
    BF%: 22.3 (-0.3)
    Squat: 20x5x2, 60x5, 90x3, 120x2, 147.5x4, 1, 132.5x5
    Press: 20x5x2, 30x5, 40x3, 50x2, 55x5x3
    Power Clean: 40x5x2, 50x3, 60x2, 67.5x3, 2, 1, 1, 1

    Could not complete my heavy squat set. Trying to improve back extension was my main assignment for today. I think I did, but I missed one rep. Could not accept this state of affairs, since last saturday I lifted 147.5 for 5 reps, although with ugly form. So I decided to give it another shot and failed misserably.

    My Love/hate relationship with the power clean continues. I noticed that I'm swinging the bar and then pushing it forward with my thighs just before the jump, which is very, very dumb. Although I recognized this on the video, I kept doing it, which is even dumber. Don't know what's with my head.

  3. #33
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    Thu 2017-11-30
    BW: 88.5 (+0.9)
    BF%: 22.7 (+0.4)
    Squat: 20x5x2, 60x5, 90x3, 118x5x3
    Bench: 20x5x2, 40x5, 50x3, 62.5x2, 75x5x3
    Deadlift: 60x5x2, 90x3, 120x2, 132.5x5

    bench: Will have to repeat this weight. The spotter was all over the place an several times helped me when he saw me struggling to get the 5th rep.

    Deadlift: Switch to no belt and widened the grip a little bit. Still my back extension is a struggle

  4. #34
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    Sat, 2017-12-02
    BW: 89.4 (+0.9)
    BF%: 23.1 (+0.4)
    Squat: 20x5x2, 60x5, 90x3, 125x2, 147.5x2, 1, 132.5x5
    Press: 20x5x2, 40x5, 50x3, 56x5x3
    Barbell Row: 50x5, 60x5, 65x5, 67.5x5x3

    Failed again 147.5kg, this time worse than on tuesday.

    Press was nice, no knee bending, no push press. Seems I have my knees under control.

    Since I was failing miserably at Power Cleans due to technique issues, Coach Alex decided to move me to barbell rows. Sought a moderately heavy weight and did 3 sets of fahve.
    Last edited by KreuzhebenFTW; 12-05-2017 at 10:23 AM. Reason: corrected year

  5. #35
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    Default Reset the Squat

    Mon, 2017-12-04
    BW: 87.4 (-2)
    BF%: 22.2 (-0.9)
    Squat: 20x5x2, 60x5, 90x3, 120x2, 140x5, 125x5x2
    Bench: 20x5, 40x5, 50x3, 62.5x2, 75x4x3
    Deadlift: 60x5x2, 90x3, 120x2x3, 135x5

    This will be my last squat deload before going into early intermediate programming, says Coach Alex. I better make good use of it. 150kg must be conquered before everything is said and done.

    Bench: Yeah, that spotter was definitely helping a lot last thursday. Now 75kg felt so much heavier than 74kg, which was relatively easy.

    Deadlift: I can hardly get extension when my back is close to horizontal. At any other angle, I can extend effortlessly, but when I setup for the DL I can do whatever I want, the back will not extend. Maybe I'm not trying hard enough. Since I'm not satisfied with my back setup, I waste also a lot of time between reps, which is annoying and wastes energy. Let's see what Alex says about these, but they were borderline at best in terms of back extension.

  6. #36
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    Wed 2017-12-06
    BW: 89.7 (+1.3)
    BF%: 23.3 (+1.1)
    Squat: 20x5x2, 50x5, 75x3, 90x2, 112x5x3
    Press: 20x5x2, 40x5, 50x2, 57x5x3
    Barbell Row: 50x5, 60x5, 70x5x3

    New 5RM PR on the Press. Nice. Approaching pressing one blue plate, maybe I'll get there before the year comes to a close.

  7. #37
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    Fri, 2017-12-08
    BW: 90 kg (+0.3)
    BF%: 23.4 (+0.1)
    Squat: 20x5x2, 60x5, 90x3, 120x2, 142.5x5, 127.5x5x2
    Bench: 20x5x2, 40x5, 50x3, 60x2, 75x5x3
    Deadlift: 60x5x2, 80x5, 100x3, 120x5

    Last session I was using a grip too wide in the squat. Coach Alex asked me to narrow a little bit.

    The spotter situation is aggravating, again the spotter helped with one or two reps in the third set. He swore he only helped in the 2nd rep, but I know he was pulling in the 5th. I might have to repeat again this weight.

    Reset the DL to see if I stop being a moron and get so lumbar spine extension. I'm still not happy, but maybe I'm being too hasrh on myself. Let's see what coach Alex says.

  8. #38
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    Mon, 2017-12-11
    BW: 89.3 (-0.7)
    BF%: 23.3 (-0.1)
    Squat: 20x5x2, 60x5, 90x3, 115x2, 145x5, 130x5x2
    Press: 20x5x2, 40x5, 50x2, 58x5, 4, 4
    Barbell Row: 50x5, 60x5, 65x2, 72.5x5x3

  9. #39
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    Wed, 2017-12-13
    BW: 89.7 (+0.4)
    BF%: 23.2 (-0.1)
    Squat: 20x5x2, 50x5, 75x3, 90x2, 116x5x3
    Bench: 20x5x2, 40x5, 50x3, 60x2, 75x5, 5, 3
    Deadlift: 60x5x2, 80x5, 100x3, 110x2, 122.5x5

    Failed the 4th rep of my last bench set. This time actually I found a good spotter, who never touched my bar after lift-off. He commented on how weak my left side is, which is trembling during the whole set and struggling way more than the right side. I dind't explain to him that my left shoulder is still in pain, although the wider squat racking positions doesn't seem to be aggravating it.

    Will start reducing a little bit the caloric intake, to about 3000 - 3200 kCal/day, maintaining a minimum of 220 g protein.

  10. #40
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    starting strength coach development program
    Fri, 2017-12-15
    BW: 89.7 (+0)
    BF%: 22.8 (-0.4)
    Squat: 20x5x2, 60x5, 90x3, 120x2, 147.5kgx5x1, 132.5x5x2
    Press: 20x5x2, 40x5, 50x3, 58kgx5x3
    Barbell Row: 50x5, 55x5, 65x3, 75kgx5x3

    This time I think form was OK on the heavy squat set and I didn't feel like dying. Might have had another rep in the tank, which makes me hopeful I'll be able to crack 150kg/330lb on Monday.

    The press was better this time, I think on Monday the barbell was getting in front of me. The blue plate might be doable before the end of the year.

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