Rathofthebeard's SS NLP Log Rathofthebeard's SS NLP Log

starting strength gym
Page 1 of 8 123 ... LastLast
Results 1 to 10 of 74

Thread: Rathofthebeard's SS NLP Log

  1. #1
    Join Date
    Jan 2018
    Posts
    101

    Default Rathofthebeard's SS NLP Log

    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    Howdy, y'all! My name's Adam and I'm from south central Texas. I'm a 27 year old desk jockey who got really fat through a very sedentary lifestyle. A couple years ago, I started "working out" and managed to lose a bunch of weight by not eating very much and spending a lot of time on the treadmill getting sweaty, hot and tired. I've managed to gain some of it back but I'm still nowhere as heavy as I used to be.

    More recently I got interested in weight lifting and spent a lot of time doing "silly bullshit" bro-split workouts with tons of isolation exercises and other nonsense. Eventually, I stumbled across Alan Thrall on youtube while trying to learn how to Deadlift (so I could do sets of 10, of course) and he introduced me to Starting Strength.

    I just started week 4 of my NLP and figured I'd start posting my logs here. I currently weigh somewhere between 250 and 260 (haven't checked for a while but I will at some point) and I'm 5'-10". I'm just gonna jump in with yesterday's training session:

    Bench Press: 185lbs x 3 x 5
    Squat: 255 x 3 x 5
    Deadlift: 280 x 5

    Those were just my working sets because I'm too lazy to transcribe the warm-ups at the moment. Anyway, I'm excited to be on this program and I can't wait to see where I'll end up.

  2. #2
    Join Date
    Jan 2018
    Posts
    101

    Default

    This morning went OK. Not great by OK.

    OHP: 45lbs x 5 x 2 sets
    95 x 5
    115 x 3
    135 x 2
    140 x 5 x 2 sets
    140 x 3

    Squat: 45 x 5 x 2 sets
    135 x 5
    225 x 3
    245 x 3
    260 x 5 x 3 sets

    DL: 135 x 5
    225 x 3
    245 x 3
    265 x 2
    275 x 2
    285 x 5

    Notes: I was rocking At the Gates this morning, played all of "At War With Reality" and most of "Slaughter of the Soul". I think my OHP form was off which caused the missed reps. I'll back it down to 135 and really pay attention to form and bar path and not rush through the reps on Monday and see how that feels. Squats felt great, although I really had to grind through the last couple of the final set. I think the deadlift warm up was a little excessive and caused some fatigue as I was having trouble getting into a strong starting position after rep 3 of my working set. All in all not bad, but I can do better.

  3. #3
    Join Date
    Oct 2017
    Posts
    7

    Default

    nice work on getting your lifts up so quickly.

    I just wanted to log in to say that you're right, your warm ups are jacked up. I find it really helps to get the Starting Strength app if you can as it guides you through the advised scheme to warm up. For instance, for a working set of 285 your warm ups should be:
    95 x 5
    95 x 5
    145 x 5
    190 x 3
    240 x 2

  4. #4
    Join Date
    Jan 2018
    Posts
    101

    Default

    Quote Originally Posted by jwardlsu View Post
    nice work on getting your lifts up so quickly.

    I just wanted to log in to say that you're right, your warm ups are jacked up. I find it really helps to get the Starting Strength app if you can as it guides you through the advised scheme to warm up. For instance, for a working set of 285 your warm ups should be:
    95 x 5
    95 x 5
    145 x 5
    190 x 3
    240 x 2
    Thanks! My numbers are more a result of the fact that I've spend a couple years messing around and got a little strong before running SS than anything else.

    I probably won't get the app just yet as I'm currently on a really strict budget for the next few months. I just got the book however, and I'm sure warm-ups are covered in there. But yeah, my warm-ups definitely need another look.

  5. #5
    Join Date
    Jan 2018
    Posts
    101

    Default

    Today went very well.

    Bench:
    45 x 5 x 2
    95 x 5
    135 x 3
    170 x 2
    190 x 5 x 3

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

    Deadlift:
    135 x 5 x 2
    185 x 3
    245 x 2
    290 x 5

    Notes: It was a Pantera kind of morning, spun Cowboys from Hell and some of Far Beyond Driven. Bench is starting to feel pretty heavy, but I'm still not really having to grind through the reps just yet. Squats felt great. After jwardlsu's post, I've changed all of my warm up routines considerably and it really seems to helping. Deadlifts felt strong as hell. I probably had another couple of reps in me to be honest. I'm supposed to start alternating DL's and Power Cleans next week but I'm probably going to try to ride out the high volume deadlifts for another week and get to 3 plates that much sooner.
    Last edited by rathofthebeard; 01-26-2018 at 09:10 AM. Reason: Typo in number of bench reps and squat sets.

  6. #6
    Join Date
    Jan 2018
    Posts
    101

    Default

    Another one in the books.

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

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

    Deadlift:

    135 x 5 x 2
    185 x 3
    250 x 2
    295 x 5

    OHP felt good today, I had to repeat the weight from the last press session but I made all of the reps today and they felt solid although tough. Squats were good, I'm focusing more on keeping my elbows behind the bar and that seems to be helping the minor elbow soreness I've noticed following my training sessions. Deadlifts were good. I'm trying to learn the hook grip but I'm not having much success even with warm-up weight like 185, which I can easily double overhand. I think I'm going to give it up for the moment and just stick with the mixed grip.

  7. #7
    Join Date
    Jan 2018
    Posts
    101

    Default

    Bench press day!

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

    Squats:
    45 x 5 x 2
    135 x 5
    184 x 3
    235 x 2
    275 x 5 x 3

    Deadlift:
    135 x 5 x 2
    185 x 3
    255 x 2
    300 x 4
    300 x 1

    Tunes: Dark Tranquility - Atoma (whole album) and most of Character

    Notes: Definitely some grinding on Bench press. I'm noticing a tendency to let my lats relax by about rep 3 of my heavy sets, so I need to pay attention to that and really focus on staying tight and keeping my chest out. The first working set of squats felt tough as hell, and the other two felt much easier. No idea why, but there it is. About a month and a half ago, I pulled 275 for a one-rep max on deadlift (it should be noted that I was NDTFP at this point) so squatting that weight for sets across was pretty awesome. Deadlifts felt good, definitely hard but quite do-able. I'm counting them as one set of 4 and one set of 1 because the 12-sided plates at my gym suck and I had to stand up and completely re-set my starting position for the last rep.

  8. #8
    Join Date
    Jan 2018
    Posts
    101

    Default

    Not too good today.

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

    Squat:
    45 x 5 x 2
    135 x 5
    185 x 3
    235 x 2
    280 x 5 x 3

    Deadlift:
    135 x 5 x 2
    185 x 3
    260 x 2
    305 x 5

    Tunes: Amon Amarth - Twilight of the Thunder God (album) and most of Versus the World. Also played "Asator" to trigger beast mode for the working deadlift set.

    Notes: OHP was really tough. I made it through the first two barely, but again failed the last two reps of the final set. I need to concentrate on staying tight during the lift as I have a definite tendency to loosen up once I get into the set. I'm taking a full 5 minutes between working sets, I know I'm eating right. Didn't get quite enough sleep last night but I get a good 7 hours most nights. I seriously doubt that my linear progression is really stalling on press this early so I'm probably not doing something right. Less weight next week with a focus on form. Squats were squats, going up, bit of a grind, etc. Deadlifts felt really good. I weighed myself and realized I'm a bit heavier than I thought, coming in at 273. Definitely time to cut a little bit.
    Last edited by rathofthebeard; 02-02-2018 at 09:38 AM. Reason: grammar correction.

  9. #9
    Join Date
    Jan 2018
    Posts
    101

    Default

    Today was tough but I made it through.

    Bench Press:
    45 x 5 x 2
    95 x 5
    135 x 3
    180 x 2
    200 x 5 x 3

    Squats:
    45 x 5 x 2
    135 x 5
    185 x 3
    235 x 2
    285 x 5 x 3

    Deadlift:
    135 x 5 x 2
    185 x 5
    260 x 2
    310 x 5

    Tunes: Overkill - White Devil Armory (album) and Lean, Green Killing Machine (album)

    Notes: Bench was good, but I'm definitely having some elbow pain from it, need to do some research and figure out why/what I can do to fix it. Slowly inching towards being able to do two plates. Squats sucked. I honestly didn't know if I had 5 reps left when I walked the last set out but I ground them out somehow. Deadlifts feeling good.

    Bodyweight down to 271.5 lbs. Hopefully I can keep that up.

  10. #10
    Join Date
    Jan 2018
    Posts
    101

    Default

    starting strength coach development program
    Overall, a good day today.

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

    Squats:
    45 x 5 x 2
    135 x 5
    185 x 3
    245 x 2
    290 x 3 x 5

    Power Clean:
    45 x 3 x 3

    Tunes: Kvelertak's Mjod album, some of Serenity in Fire by Kataklysm

    Notes: Press felt great. I saw a video of Rip coaching it where he was having the trainees essentially rest at the lockout position and start the lift with a valsalva while the weight was at the top rather than trying to do it from the bottom. This gives a little more stretch reflex going back into subsequent reps and man did it make a world of difference. Squats felt much better than Monday although there was a lot of slow grinding reps during the last set. Power Cleans felt weird. I need to work on getting a more consistent rack position and keeping my arms straight through the pull. I understand the cues and how it's supposed to work, it's just a matter of putting it all together.

Page 1 of 8 123 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •