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  1. #91
    Join Date
    Jan 2018
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    Phoenix, AZ
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    189

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    • wichita falls texas june seminar date
    • texas starting strength seminar september 2020
    Fri 8-09-2019
    SQ

    45x5x3, 45x3 -- extra sets w/ empty bar, screwing around with the camera to get video
    65x5
    85x5x2 -- extra set b/c of camera again
    105x3
    125x3x5
    PR

    45x5x2
    52.5x5
    57.5x3x5
    DL

    115x5
    130x5
    140x3
    160x3x3
    Squats and deads - progress is still possible & happening, except that when I reviewed my video of squat work set from last workout, I saw that I've been over-crunching into my knees in the hole, so I slowed my descent. Now I don't have any "bounce" at the bottom at all and I'm pretty slow overall. No grip problem on deads at 160 today. On press, I could do the hip movement pretty well at 45 lbs, but looked "strict" at the higher weights. Will work on light squats and presses on "resting" days, I think.
    Last edited by Amy-in-PHX; 08-09-2019 at 04:35 PM.

  2. #92
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    Jan 2018
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    Phoenix, AZ
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    Mon 8-12-2019
    SQ

    45x5x2
    65x5
    85x5
    105x3
    125x3x5
    BN

    45x5
    60x5
    70x5
    80x3x5
    On set #3 I placed my hands a bit wider than I've been doing and worked on keeping R wrist neutral. (For some reason it's harder to keep R neutral than the L one.) Bar seemed less wobbly that way.
    DL
    115x5
    140x5
    160x3x5
    PR
    45x3x4
    Did some light presses during rests from other exercises, to practice "press 2.0" form.

    Generally, inter-set rests are 5 minutes between work sets, or maybe 4 if I'm doing sets of 3 reps rather than 5.
    Last edited by Amy-in-PHX; 08-13-2019 at 09:53 PM.

  3. #93
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    Mar 2017
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    nice progress, Amy!!!

  4. #94
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    Jan 2018
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    Phoenix, AZ
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    Tues 8-20-2019
    SQ

    45x5x3 - extra warmup set due to it being over a week since my last training
    65x5
    85x5
    105x3
    125x3x5
    Set 4, rep 2 hips got ahead and there was some good-morning-type action. Hard on the lumbar area!
    PR
    45x5x2
    50x5
    55x3
    57.5x3x5
    If I had done the workout last Wednesday or Thurs, I was planning on 60 lbs work sets, but cut back due to the layoff from training. No grind-y stuff or missed reps, though -- maybe should have gone ahead with 60! I alternated work sets of press and squat, so 5 minutes between squat sets, but with a press set at the 3 - 2.5 minute mark each time.
    DL
    115x5
    140x5
    160x3
    150x3
    150x5x2

    Was not able to handle the 160 lbs DL, despite having done it in two previous workouts (probably due to the gap in time between workouts). Grip seemed to be the main issue on that one set at 160; the bar wanted to rip out of my hands. (Still using double-overhand grip.) After one set of 3 at 150 I realized at the lighter weight I might as well do sets of 5. So 3 reps at 160 and then 13 at 150. Will try 160 again next time. Can't figure why I keep getting callus issues on each ring finger.
    LAT
    75x12
    80x10
    I did these interspersed with warmup sets of DL, but once I was into DL work sets I conserved energy for those. Lats and grip both seemed to lose strength pretty fast during that week layoff. Oh well, sometimes life gets in the way . . . Can't wait till I can have a home gym. Hoping to make it happen within the next year.
    Last edited by Amy-in-PHX; 08-20-2019 at 03:10 PM.

  5. #95
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    Jan 2018
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    Phoenix, AZ
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    Sun 8-25-2019
    I gave blood Tuesday afternoon, so I allowed some extra days to elapse between workouts. Maybe not the brightest timing, since I had a week's gap in training before Tuesday's workout as well, but the call for blood was "urgent" and the drive was in a convenient place. Bottom line, I've lost 3 lbs on Bench and 5 lbs on Deads compared to August 12th workout, but lost nothing on Squats. I think because Squats are so leg- and hip-dominant, and it's the upper body muscles that lose fastest when I'm not being consistent.
    SQ
    45x5x2
    65x5
    85x5
    105x3
    125x4, 125x3x4
    On 1st work set, I did 4 reps because I just lost focus on the plan to do triples. Oh well, got 'em done.
    I had some pain in R knee before the last work set - the set itself did not hurt, and I have not had the pain again since, so I guess it was no big deal.
    BN
    45x5
    60x5
    70x5
    77.5x3x5
    I did these work sets alternating with the squat work sets, i.e. while "resting" from squats. Seems to work out OK. Squat, set timer for 5 minutes, let 2 minutes go by then bench, then squat again when alarm goes off at 5 minutes after the last squat set.
    DL
    115x5
    135x5
    155x3x3
    I taped both ring fingers, as well as L little finger. Had to remove the protection from R ring finger before last set, because it was bunching up and slipping, bugging me. But with better wrapping technique, after practicing, I think it will be helpful. Using Coban - no sticky residue.
    LAT
    75x12
    80x10x2
    LTE
    20x15x3
    I'm doing LTEs using two 10-lb dumbbells. The gym I am using has a dumbbell set with 2.5-lb increments, so I may be able to increase load by reasonable amounts. I tried these a while back with the E-Z Curl bar but did not like that. I'm using the technique described in the Barbell Logic video: YouTube .
    Last edited by Amy-in-PHX; 09-04-2019 at 12:27 AM.

  6. #96
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    Jan 2018
    Location
    Phoenix, AZ
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    189

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    Thurs 8-29-2019
    SQ
    45x5x2
    65x5
    85x3
    105x3
    125x5x3 -- Yay! finally, 3 sets of 5 at 125
    PR
    45x5x2
    50x5
    55x3
    60x3x5
    DL
    115x5
    140x5
    160x3x3 -- wrapped both ring fingers and L pinkie with Coban again; very helpful. Hope I'm getting enough DL volume for progress; glutes don't feel as fatigued with this pattern of 3 triples.
    LTE
    20x15x3 - plan to progress these to 12.5-lb dumbbells per hand next time. I think they are helping my press.
    LAT
    75x12x2
    80x12x2 (supine grip)
    80x8 (prone grip - tried 2 more reps but fell short of the full range of motion.
    Last edited by Amy-in-PHX; 08-29-2019 at 07:39 PM.

  7. #97
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    Jan 2018
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    Phoenix, AZ
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    Mon 9-02-2019
    SQ
    45x5x2
    70x5
    90x3
    110x3
    130x3x5
    Work set #1 was ugly, and last rep of 5th work set also. I actually staggered a bit under unbalanced load, on middle rep of set 1 and last rep of set 5. In USSF meets that would be a "no lift." BUT, sets 2 through 4 were pretty good.
    BN
    45x5
    60x5
    70x5
    77.5x5, 77.5x4, 77.5x3, 77.5x4
    I planned 3 sets of 5 but missed the last rep of set #2 (so only counted that as a set of 4). Cutting back the next set to 3 reps made it feel pretty easy, so I did 4 again on the last set.
    DL
    115x5x2
    130x5
    145x5x2
    95x5
    Some extra light sets, to go slowly on and focus on lats & other technique.
    LTE
    25x15x3
    12.5 lb dumbbell each hand
    LAT
    75x12
    80x9x3
    Last edited by Amy-in-PHX; 09-04-2019 at 12:20 AM.

  8. #98
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    Jan 2018
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    Phoenix, AZ
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    Thur 9-5-2019
    SQ
    45x5x2
    70x5
    90x5
    110x5
    130x3x5
    Work sets tough, but not as ugly as last workout's.
    PR
    45x5x2
    52x5
    57x3
    62x3x5
    DL
    115x5
    140x5
    160x3x3

    LTE
    30x12x3

    (15-lb dumbbell each hand)
    LAT
    80x10x3
    Last 2 sets with supine grip

  9. #99
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    Jan 2018
    Location
    Phoenix, AZ
    Posts
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    Mon 9-9-2019
    SQ
    45x5x2
    70x5
    90x5
    110x3
    130x3x5
    These went OK (but tough) today. Maybe time to do another weight increase; it's been about a week since I first did 130. Could try more weight, or 130 in sets of 5, next.
    BN
    45x5
    60x5
    70x5
    77.5x3x5
    RackPull
    115x8
    125x8x3
    Observations: best to EASE the bar off the pins, and to ease it back down after squeezing the glutes. These were from above the knee. Just wanted to try them out, plus I had no Coban tape or chalk to work with, so DLs were not attractive today.
    GoodMornings
    45x8
    65x8
    Just trying out some things to see how they will affect me. No soreness in hamstrings next day. These were worrisome because the bar tends to want to roll up over my C7. I did the 65-lb set with thumbs wrapped around the bar, rather than with squat grip, but the tendency to roll was still there. Maybe I'm bending over too far?
    LTE
    30x15x3
    LAT
    80x10x3

  10. #100
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    Jan 2018
    Location
    Phoenix, AZ
    Posts
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    starting strength coach development program
    Wed 9-11-2019
    SQ
    45x5x2
    70x5
    90x5
    110x3
    130x4x4
    (A rep progression on squats, 4 sets of 4 instead of 5 sets of 3)
    PR
    45x5x2
    53x5
    59x3
    64x3x5
    Slow, even from the 53-lb warmup, and getting slower every set thereafter.
    DL
    115x5
    135x5
    145x3
    160x3x4
    I had planned to do 3 sets of 3 @160 again, but threw in an extra set for fun because they were not feeling overly hard today.
    LTE
    30x15x3
    The gym does not have 17.5-lb dumbbells, so it will be hard to progress the DB LTE, since the only option would be 5 lbs each hand. Maybe will give that E-Z curl bar another try.
    LAT
    82x11 - supine grip
    80x10x2 - prone grip
    The assistance movements are feeling harder instead of easier, as I go. Had to take the extra 2 lbs off the bar after set #1. I probably need to separate out some things and train 4X per week.

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