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Thread: Today = a + b * Last Session

  1. #21
    Join Date
    Jan 2016
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    The Great Corn Desert
    Posts
    182

    Default Wed - 01/24/2018 - 5PM - 20 min

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Press
    45x5x2
    73x3
    103x2
    125.5x5x3

    Form is getting critical. Seems tougher than they should. About a year ago, I was running LP at 131 and cruising with 2.5lb increments.

    Hopefully, back to regular scheduled program beginning Saturday.

  2. #22
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    Jan 2016
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    The Great Corn Desert
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    Default Thu - 01/25/2018 - 5PM - 60 min

    Still not back on the program.

    Squat
    45x5x2
    135x5
    185x3
    225x1 b
    252.5x1 b (oops - 5 on the left and 2.5 on the right)
    270x4 b
    270x5 b

    Working on elbows to sides and tight upper back. Seems to be working, but then forget the knees out and forward and not quite hitting depth. Left elbow better, but still noticeable by end of sets.

    Deadlift
    135x5
    185x3
    235x5 b

    Just a little work. Did these before bench to give elbow a few minutes rest.

    Bench
    45x8,7
    95x5
    125x3
    155x1
    185x1 (fixed from original 175)
    197.5x5x3

    Elbow not bad - but bringing the 1st rep down on each heavy set gets tricky until I find the groove. These were easier than Monday.

    Music
    Billy Squier: Don't Say No
    Kix: Blow My Fuse
    Last edited by mangen; 01-26-2018 at 08:09 AM. Reason: wrong wts

  3. #23
    Join Date
    Mar 2016
    Location
    a cold land filled with cold people
    Posts
    689

    Default

    Quote Originally Posted by mangen View Post
    125x3
    155x1
    175x1
    197.5x5x3
    Hmm something seems a little odd about that progression... Anyway, how's your hand position on the bench been?

    Surprising you had knees out problems on your squat - that's one thing I've never seen with you.

  4. #24
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    Jan 2016
    Location
    The Great Corn Desert
    Posts
    182

    Default

    Quote Originally Posted by swan View Post
    Hmm something seems a little odd about that progression... Anyway, how's your hand position on the bench been?

    Surprising you had knees out problems on your squat - that's one thing I've never seen with you.
    Fixed progression - was 185, not 175 (had a different progression planned and changed it on the fly). Not videoing bench, so I don't actually know. It has been a point of focus though.

    Knees out has always been my first cue. Now I'm focusing on upper back and arm position to keep tendonitis at bay and prevent the bar from rolling up as primary cues. It appears that I cannot control everything at once.

    Thanks for stopping by.

  5. #25
    Join Date
    Jan 2016
    Location
    The Great Corn Desert
    Posts
    182

    Default @ CSC - Sat - 01/27/2018 - 1PM - 2 hrs

    @ Chicago Strength & Conditioning - Introductory Barbell Class

    Coaches
    David Abdemoulaie
    David Hernandez
    Aleli Hernandez

    Took my HS daughter and I took advantage of a coaching session. Three coaches / three clients. Helpful to see coaches working with other lifters and applying the models/cues.

    My daughter's lifting history includes the last 3 wks of 2017, took 3 wks off and has been back at it one week. Today she set a 12lb PR on DL (20lb over body weight) and a 20lb PR on squat (less the 3/4 BW. She was having trouble keeping her back solid).

    Weights in WORLD units (US in parenthesis). "Insert swear word here" kg!

    Squat
    20x5x2 (44 / 45)
    60x5 (132)
    80x5 (176)
    100x5 b (220)
    115x5 b (253)
    125x5x2 b (275)

    Gained a helpful cue of of "ribs down." Still the proud chest and all - but this new cue really helped. Also discussed grip. Felt the elbow a bit - but no issues now.

    Press
    20x5x2 (44 / 45)
    35x5 (77)
    45x5 (99)
    55x5x2 b (121)
    55x4 b
    55x1 b

    I really hope I wrote this down wrong. I was shooting for 128. It was nice pressing in a rack, as opposed to cleaning and pressing. Had the hands properly set like Rip's video - have trouble getting in that from the clean. Found a new muscle because of that.

    Tend to move bar forward and get on toes (why I lost R5 / S3). Need to get a press rack built in the barn.

    David A let me move grip out 1/2" or so (long forearms). Stated that if I ever competed, I would have to use the wider grip to get bar under chin in the start position.

    Deadlift
    60x5 (132)
    110x3 (242) b
    130x1 (286) b
    147.5x5 (324.5) b/h (this is likely an insignificant PR - have done 325 (324)x5 with a B&R bar, 44 - not 45)

    Move grip in to edge of smooth section. Aleli was kind enough to tap my erectors and help set lumbar region. Wanted to go for a PR single - but Aleli wouldn't let me, as it may interrupt my training schedule. I understand, yet disappointed as well. Had a lot more. Guess I'll just go get it next time.

    Refreshment
    Stone Brewing: 2017 Fyodor - Russian Imperial Stout aged in bourbon barrels.
    Last edited by mangen; 02-01-2018 at 07:55 AM.

  6. #26
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,972

    Default

    Good going! Help from a solid Starting Strength coach is invaluable.

  7. #27
    Join Date
    Jan 2016
    Location
    The Great Corn Desert
    Posts
    182

    Default Mon - 01/29/2018 - 5:30PM - 60 min

    I may have to admit one or both of:

    a) I am weak-willed / weak-minded
    b) old

    WT (last wk: ave / min / max)
    238.4 / 236.4 / 240.2

    Squat
    45x5x2
    135x5
    185x3
    225x1 b
    255x1 b
    280x3 b
    250x5 b
    225x5 b

    Tried my own version of "light" day. Saturday went well, but I had been keeping intensity up and volume down due to back tweak. Maybe a sign for a light day or HLM???
    From past history, I need the intensity up for confidence. 280x5x3 is plan for next session.

    Bench
    45x5x2
    95x5
    125x3
    155x1
    185x1
    200x5x3 b

    Tendinitis flared enough to cause problems. Nothing like doing a paused/pin rep on the 1st or 2nd rep of each set to get squared away. Might not be benching on squat days.

    Tunes
    Deep Purple: Burn (30th Anniversary Edition)
    Last edited by mangen; 01-30-2018 at 07:36 AM. Reason: WT, music

  8. #28
    Join Date
    Jan 2016
    Location
    The Great Corn Desert
    Posts
    182

    Default Tue - 01/30/2018 - 9PM - 15 min

    A little mid-week, light pulling -

    Deadlift
    135x5
    185x3
    225x1
    265x5

  9. #29
    Join Date
    Jan 2016
    Location
    The Great Corn Desert
    Posts
    182

    Default Wed - 01/31/2018 - 5PM - 25 min

    Press
    43x5x2
    78x3
    113x1
    130.5x5x3 b

    Found groove for 3rd set and it was the easiest. However, R5 may have had a hitch 1/2 way up.

  10. #30
    Join Date
    Jan 2016
    Location
    The Great Corn Desert
    Posts
    182

    Default Thu - 02/01/2018 - 5PM - 30 min

    starting strength coach development program
    Squat
    45x5x2
    135x5
    185x3
    225x1 b
    255x1 b
    280x4 b
    280x3 b
    280x2 b

    Rx was 280x5x3. Left arm has been troublesome since Mon's squat session. Quit sets when form degraded. So many cues.... so little control.... so little fortitude.

    Very rarely do I "feel the grove" on this lift. Light / Heavy - it doesn't matter. Maybe if I take up meditation and yoga I can improve my ability to focus?

    Music
    Judas Priest: Point of Entry

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