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Thread: Rathofthebeard's SS NLP Log

  1. #21
    Join Date
    Jan 2018
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    101

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    • starting strength seminar april 2024
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    Squats:
    45 x 5 x 2
    135 x 5
    185 x 3
    225 x 2
    260 x 5 x 3

    Bench:
    45 x 5 x 2
    95 x 5
    135 x 5 (lost count and kept going, oops)
    185 x 2
    215 x 2
    185 x 3

    Deadlift:
    135 x 5 x 2
    225 x 3
    275 x 2
    335 x 3
    335 x 1.5
    335 x 1

    Tunes: Sabaton - The Art of War

    Squats were basically the only thing that went well today. Moved fast, no grind all around, three good sets. They left my elbow hurting, though and, once again, by the time I got to my working bench weight I was screwed. I'm going to bench first when I bench again on Monday and may have to deload to a more comfortable weight (i.e. 195 ish) and see if I can get my LP going again if I'm still not able to get through 215 then. Don't really know what happened with deadlifts. Usually don't have a huge problem locking them out but today was experiencing some issues. I tried to finish my reps as a double but just couldn't quite do it. I'm going to write this off as a fluke and see if I can do 340 next time.

  2. #22
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    Jan 2018
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    101

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    Press:
    45 x 5 x 2
    85 x 5
    105 x 3
    125 x 2
    140 x 5 x 3

    Squats:
    45 x 5 x 2
    135 x 5
    225 x 3
    275 x 2
    330 x 5 x 3

    Barbell Rows:
    140 x 8 (overhand)
    145 x 8 x 2 (underhand)

    Tunes: Visigoth - Conqueror's Oath and Sabaton - The Last Stand

    Good day all around. Press has never felt stronger at this weight. I think I've really finally got the form down and I'm hopeful that I'll be able to keep the progress up. Squats were tough. Lots of grinding and they left my elbow in quite a bit of discomfort. I wasn't about to try to Power Clean with how much it hurt so I just did some barbell rows instead.

  3. #23
    Join Date
    Jan 2018
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    101

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    Got sick over the weekend and skipped Monday. Hit the gym last night and I'm going to skip recovery squats and try to fit all my other lifts into two days this week. I'll get everything but power cleans.

    Bench:
    45 x 5 x 2
    95 x 5
    135 x 4 (got in the zone, what can I say)
    185 x 2
    215 x 4
    215 x 3
    215 x 3

    Squat:
    45 x 5 x 2
    135 x 5
    225 x 3
    275 x 2
    335 x 5 x 2
    335 x 4

    Deadlift:
    135 x 5 x 2
    225 x 3
    285 x 2
    340 x 3
    340 x 1 x 2

    Tunes: Crowbar - The Serpent Only Lies and Symmetry in Black

    Notes: A commercial gym in the evening is nothing short of a crowded shitstorm of fucktardery. Yuck. After waiting about 10 minutes to get a bench, I did my sets to the best of my ability. Elbow felt a lot better and I'm hopeful I'll get all my reps on Friday and finally be able to move on from stupid 215. I think I have a bit of a fear of grindy bench reps that I need to overcome. I'm fine grinding out squats and dead-lifts but it makes me really nervous when the bar doesn't want to move while I'm laying underneath it without a spotter. I finally managed to snag a squat rack that wasn't occupied by some cheat-curling dumbass who couldn't be bothered to grab one of the many pre-weighted bars available for curls and got some work done. First two sets went pretty well but when I got to the last rep of set 3, I really felt like my form was deteriorating and I was risking messing something up if I did another one. Chalk it up to fatigue, conditions at the gym and the fact that I don't usually lift in the evening. Excuses, excuses, I know. I'll repeat 335 on Friday. It came to my attention on deadlifts that I'm seriously neglecting leg drive, especially as I fatigue towards the end of my sets. After the first three reps, I had to re-set my stance again because 12-sided plates suck and I pulled rep #4 as a ridiculously difficult feeling single. When I went back to get number 5, I really focused on driving my feet into the floor as I dragged the bar up my shins and I locked it out pretty easily so I'll repeat 340 with an eye towards leg drive and hopefully get the set of 5 next time.

  4. #24
    Join Date
    Jan 2018
    Posts
    101

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    Got a late start and didn't have time for bench. Still got some good work done this morning.

    Press:
    45 x 5 x 2
    85 x 5
    105 x 3
    125 x 2
    145 x 5 x 3

    Squat:
    45 x 5 x 2
    135 x 5
    225 x 3
    275 x 2
    335 x 5 x 3

    Tunes: Pantera - Vulgar Display of Power (appropriate, no?)

    Notes: Overall, not a bad day. Press is feeling damn good. A bit of grind but much more solid now that I've cleaned up my starting position and form a bit. I do have a tendency to not stay tight in my legs through the whole set so that requires some attention but it's finally feeling much better. Can't wait to crush 150 on Monday. Squats sucked, as they always do, but I got all the reps this last time. When I went to rack the bar after my final set, I lost balance a little bit and ended up having to dump the bar forward onto the safeties before I got it all the way back to the rack. It was a bit embarrassing but it was my last set so whatever. It actually made it easier to clean the bar off since I didn't have to move the plates as far.

  5. #25
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    Jan 2018
    Posts
    101

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    Missed Monday again so only two working days this week. Today was press and squats.

    Press:
    45 x 5 x 2
    85 x 5
    105 x 3
    125 x 2
    150 x 5 x 3

    Squats:
    45 x 5 x 2
    135 x 5
    225 x 3
    275 x 2
    325 x 2
    340 x 4
    340 x 1
    340 x 2
    340 x 2

    Notes:
    Finally got that pesky 150 lbs on press so that was the highlight of the morning. Squat warm-up was a little unusual because I was sharing the only power rack in the gym with another lifter and just kind of following along with his weight scheme until I hit my working weight. My last rep of each set I really felt like I was going to fail. I think I'm definitely approaching the end of my novice LP. I'm giving it this week and next week and then will probably switch to some variation of the Texas Method. I meant to do deadlifts today but ran out of time. I'll get them on Friday.

  6. #26
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    Jan 2018
    Posts
    101

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    Yesterday went fairly well.

    Bench:
    45 x 5 x 2
    95 x 5
    135 x 3
    185 x 2
    195 x 5 x 2

    Press:
    45 x 5 x 2
    85 x 5
    105 x 3
    125 x 2
    155 x 3
    155 x 2

    Squats:
    45 x 5 x 2
    135 x 5
    225 x 3
    285 x 2
    315 x 1
    340 x 5 x 3

    Tunes: Judas Priest - Firepower

    Notes: took a 20% deload on bench. Gonna see if I can't work back up and finally get through 215. Press was disappointing given Tuesdays success but oh well. I was happy to get 340 successfully on squats.

  7. #27
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    Jan 2018
    Posts
    101

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    Bench:
    45 x 5 x 2
    95 x 5
    135 x 3
    185 x 2
    200 x 5 x 3

    Squat:
    45 x 5 x 2
    135 x 5
    225 x 3
    275 x 2
    315 x 1
    345 x 2 x 3

    Deadlift:
    135 x 5 x 2
    225 x 3
    275 x 2
    325 x 5

    Tunes: Revocation - Deathless, Judas Priest - Screaming for Vengeance

    Notes: Not bad. Bench is feeling strong, I'm really hopeful I'll hit 225 for three sets of 5 before I need to adjust programming. Squats sucked. My elbow hurt, everything hurt. I could have ground out triples but really really wasn't feeling it this early Monday morning. Deadlifts went well, took a bit of a de-load since I didn't get any deadlifts in last week and I had been struggling to finish my fahves prior to that.

    This is the last week that I'm going to do the program as written in Starting Strength. After listening to the Barbell Logic podcast, I've decided to continue linear per-workout progress while dropping volume so that I can actually recover. So I'll be going to three sets of three for a while, then three sets of 2 and finally five singles across before I add in a volume day a la Texas method. I feel like this will really help get quite a bit more weight on the bar and really help me get more comfortable moving really heavy weight before I have to add in a 5 x 5 day, which does not sound fun.

  8. #28
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    Jan 2018
    Posts
    101

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    Press:
    45 x 5 x 2
    85 x 5
    105 x 3
    125 x 2
    155 x 5
    155 x 2
    145 x 5

    Squat:
    45 x 5 x 2
    135 x 5
    185 x 3
    225 x 2
    275 x 5 x 3

    Barbell Rows:
    150 x 3 x 8 (Overhand)

    Assisted Chin-ups:
    Bodyweight-115 x 12
    BW-130 x 8
    BW-145 x 12

    Notes:
    Press went well, nailed the first 5 rep PR. Tried for a second one and it wasn't there. But considering that I could only get 3 reps on the first set the last time I pressed, I'll take whatever progress I can get. I tried something a little different on squats. I've read and re-read articles about how to prevent and alleviate elbow pain in the squat, and I just cannot get my elbows into the recommended position. I'm assuming that this is due mainly to my long forearms and poor shoulder mobility, but I'm not entirely sure. I got under the bar as normal, except that I slid my arms up the bar and rested my forearm just below the wrist on top of the bar rather than gripping it with my hand. It felt secure all the way up to 275 (and I have no reason to believe that adding more weight will make it less secure) and I was able to move the bar down and up in a straight line over mid foot. I think I'll try this again on Friday with my working weight. Rows went well and chins were OK, with the exception that I'm weak and fat and therefore limited in how many I can do.

  9. #29
    Join Date
    Jan 2018
    Posts
    101

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    Bench:
    45 x 5 x 2
    95 x 5
    135 x 5
    185 x 2
    205 x 5 x 3

    Squat:
    45 x 5 x 2
    135 x 5
    225 x 3
    275 x 2
    315 x 1
    345 x 2.5
    315 x 5 x 2

    Deadlift:
    135 x 5 x 2
    225 x 3
    285 x 2
    335 x 3
    335 x 1
    335 x 1

    Tunes: Pantera kind of morning. Cowboys From Hell and The Great Southern Trendkill

    Notes: Bench went well. I'm really focusing on getting leg drive and form seems solid. Squats....well, that was another story. I've been really focusing on hyap drahve and trying to keep my form much more consistent throughout every set. I got 1 rep, made it through a second one, hit depth for the third and ended up running into a brick wall that I just couldn't break through. I dumped the bar onto the safeties and reset down to 315 for the rest of my sets. I'm going to de-load squats down to 320 on Monday to de-fatigue a bit and hopefully make some more progress. Deadlifts were pretty crappy. All my warm-ups felt great, leg drive was good, my back stayed set and the bar went smoothly up my shins and thighs. As soon as I hit my working weight, though, everything fell apart. I can't grind a deadlift worth a crap, which needs to change. I'm going to de-load these down to 315 on Monday and hopefully clean up my form with moderately heavy weight and work my way back up. I plan on purchasing a belt and a set of microload plates this weekend so hopefully that will help a bit with squats and to keep my presses going strong.

  10. #30
    Join Date
    Jan 2018
    Posts
    101

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    starting strength coach development program
    Squat:
    45 x 5 x 5
    135 x 5
    225 x 3
    275 x 2
    320 x 5 x 3

    Press:
    45 x 5 x 2
    85 x 5
    105 x 3
    125 x 2
    155 x 4
    150 x 3 x 4

    Lat Pull-down (Underhanded):
    130 x 12
    135 x 12 x 2

    Tunes: Amon Amarth - Once Sent from the Golden Hall

    Notes: I think I have this tendinitis beat. Was able to squat first and while there was a little pain, it didn't interfere with the press so that's encouraging. I've learned to stand with my feet behind the bar while I set my back and arms correctly and then step forward and get my feet under the bar before I lock my knees and unrack it. This works amazingly and it feels a lot less awkward than what I was trying to do before. The first two working sets sucked but then I realized my foot position to start was way too wide. I narrowed it up a bit for the final set and it felt great. Press was OK but not great. I only got 4 reps at 155 for the first set rather than a whole 5. After that, I switched to sets of 3. I'm going to try to press 155 for 5 sets of 3 on Friday and see if I'm able to get that. I was going to deadlift today but was running short on time so did some lat pull-downs instead. I'll deadlift heavy on Wednesday and probably do a lighter deadlift on Friday because I think I need more deadlift volume to un-stall my progress.

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