Larry's Novice SS Log Larry's Novice SS Log - Page 5

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Thread: Larry's Novice SS Log

  1. #41
    Join Date
    Sep 2017
    Location
    Hamburg, Germany
    Posts
    91

    Default "baby-deload" the Bench

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Mon, 2017-12-18
    BW: 89.5 (-0.2)
    BF%: 23.1 (+0.3)
    Squat: 20x5x2, 60x5, 90x3, 120x2, 150kgx5!!!, 135x5x2
    Bench: 20x5x2, 40x5, 50x3, 60x2, 70kgx5x3
    Rack Pull (80mm height, 2x15kg Eleiko Yellow plates): 60x5x2, 80x5, 100x3, 125kgx5

    I managed to squat 150kg / 330lb for 5 reps. That was my squat target for 2017 and I have still some time to push that number higher before the end of the year.

    Since I've been failing at 75kg for several workouts, Alex asked me to de-load my bench. 70kg felt easy. Spotter was OK, never tried to grab my bar. He said he does powerlifting also and therefore understands why I didn't want him to touch my bar. Cool.

    Rack Pulls at 125kg to assess my back extension. Used Hook Grip, for all my warmups and the working set, this time without taping my thumb. It felt better than last time. I think I will stick to hook grip and ditch the mixed grip in a quest for more symmetry
    Last edited by KreuzhebenFTW; 12-28-2017 at 09:31 AM. Reason: fix weight x reps x sets

  2. #42
    Join Date
    Sep 2017
    Location
    Hamburg, Germany
    Posts
    91

    Default Light Squat Day

    Wed, 2017-12-20
    BW: 90.1 (+0.6)
    BF%: 23.4 (+0.3)
    Squat: 20x5x2, 50x5, 70x3, 95x2, 120kgx5x3
    Press: 20x5x2, 40x5, 50x3, 59kgx5, 4, 4
    Barbell Rows: 50x5, 60x3, 70x2, 77.5kgx5x2

    Squats felt heavy although this was a light squat day. Failed the last rep of Sets 2&3 on the Press. Probably technique related. Let's see what Alex sees.
    Last edited by KreuzhebenFTW; 12-28-2017 at 09:30 AM. Reason: fix weight x reps x sets

  3. #43
    Join Date
    Sep 2017
    Location
    Hamburg, Germany
    Posts
    91

    Default

    Fri, 2017-12-22
    BW: 90.5 (+0.4)
    BF%: 23.5 (+0.1)
    Squat: 20x5x2, 60x5, 90x3, 120x2, 152.5x4, 137.5x5x2
    Bench: 20x5x2, 40x5, 50x3, 60x2, 71x5x3
    Rack Pull (40mm height, 1x15kg Eleiko Yellow Plate): 60x5x2, 80x5, 100x3, 115x2, 127.5x5

    Barbell rolled upwards in the 4th and 5th rep of the heavy set. The 4th I could correct, but the 5th was too much. Tuesday I should get this correctly.

    Bench felt really easy.

    Merry Christmas to you all.
    Last edited by KreuzhebenFTW; 12-28-2017 at 09:30 AM. Reason: fix weight x reps x sets

  4. #44
    Join Date
    Sep 2017
    Location
    Hamburg, Germany
    Posts
    91

    Default

    Tue, 2017-12-26
    BW: 89.5 kg (-1)
    BF%: 23.1 (-0.4)
    Squat: 20x5x2, 60x5, 90x3, 120x2x2, 152.5x5, 137.5x5x2
    Press: 20x5x2, 40x5, 50x3, 59x5x3!!
    Barbell Row: 50x5x2, 60x3, 70x2, 80x5x3

    This time I could squat 152.5kgx5 but depth was not very good. I think these will be red-lighted.

    The Press went great, except for the second set, second rep, when I lost my tightness and threw the bar a bit too forward. Didn't even clear the chin level, so I setup again and continued as if nothing had happened.

    Rows: Some of these were a bit forward of mid-foot, but nothing too aggravating.

    All in all a nice post-christmas workout. Two more to go before the end of the year.
    Last edited by KreuzhebenFTW; 12-28-2017 at 09:29 AM. Reason: fix weight x reps x sets

  5. #45
    Join Date
    Sep 2017
    Location
    Hamburg, Germany
    Posts
    91

    Default

    Thu, 2017-12-28
    BW: 90.0 (+0.5)
    BF%: 23.4 (+0.3)
    Squat: 20x5x2, 50x5, 70x3, 90x2, 122.5kgx5x3
    Bench: 20x5x2, 40x5, 50x3, 60x2, 72.5kgx5x3
    Rack Pull (80mm height, Hook Grip): 60x5x2, 80x3, 110x2x2, 130kgx5

    Somehow my third bench set was the easiest after I struggled a little bit on the 2nd. It was so much easier, that I had to check again I had actually 72.5kg on the bar.

    Rack pulls: I felt like my thumbs were going to snap and this kind of distracted me on the 4th and 5th reps. Lockout was a bit on the soft side, but back extension I think was OKish.

  6. #46
    Join Date
    Sep 2017
    Location
    Hamburg, Germany
    Posts
    91

    Default

    starting strength coach development program
    Sat 2017-12-30
    BW: 90.6 (+0.6)
    BF%: 23.6 (+0.2)
    Squat: 20x5x2, 60x5, 90x3, 120x2, 155x1, 140x4, 2
    Press: 20x5x2, 30x5, 40x3, 50x2, 60x4, 3, 3
    Barbell Row: 50x5x2, 60x3, 70x2, 82.5x5x3

    December Summary
    BW: 88.5 -> 90.6 = +2.1kg
    BF%: 22.7 -> 23.6 = +0.9
    Squat: 145x5 -> 152.5x5 = +7.5kg
    Bench Press: 74x5x3 -> 72.5x5x3 = -1.5kg
    Press: 55x5x3 -> 59x5x3 = +4kg
    Deadlift: 132.5x5 -> 130x5 = -2.5kg
    Barbell Row: 67.5 -> 82.5 = +15kg

    2017 Summary
    BW: 84.3 -> 90.6 = +6.3 kg
    BF%: 20.7 -> 23.6 = +2.9
    Squat: 75 -> 152.5 = +77.5kg
    Press: 30 -> 59 = +29kg
    Bench Press: 40 -> 72.5 = +32.5kg
    Deadlift: 85 -> 130 = +45kg
    Barbell Row: 50 -> 82.5 = +32.5kg

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