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Thread: Stronger Than Yesterday

  1. #81
    Join Date
    Jan 2018
    Location
    Phoenix, AZ
    Posts
    190

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Sun 2018 06-24
    SQ

    45x5
    65x5x2
    85x5
    100x4,3,3,5,5
    PR
    40x5x2
    45x5
    50x5x3 -- The upper body lifts are slowest to develop, and fastest to deteriorate when I skip a workout day.
    DL
    95x5
    115x5
    125x5
    135x5x2
    LAT
    70x12
    75x10,12,10
    I repeated the SQ and DL weights from Tuesday since it's been 5 days between workouts this week.

  2. #82
    Join Date
    Jan 2018
    Location
    Phoenix, AZ
    Posts
    190

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    Fri 2018 06-29
    SQ

    45x5
    65x5x2
    80x5
    95x3x2, 95x5x2
    BN

    45x6
    55x6
    65x5
    60x5
    65x5x2 (the 1st set @65 is noted above - I had an interruption in availability of the bench press station.
    DL
    95x5
    115x5
    125x5
    135x5x2
    LAT
    70x12x3

  3. #83
    Join Date
    Nov 2017
    Location
    WV
    Posts
    379

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    You sure have come a long way since January! How has the added strength improved your ability to hike? I love hiking but don't get a chance to go as often as I would like. Fishing/camping/hiking trips are what I like to do. Hopefully I can get my kids out on the trail soon. They are old enough now to enjoy it. One of the main reasons I lift is to be active with my kids. They are 8,10, and 12, I am 50.

  4. #84
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    Jan 2018
    Location
    Phoenix, AZ
    Posts
    190

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    @Ken_L
    Well, last year I went on a day-hiking trip (mules carried the gear up to the campsite), and on our longest hike I fell twice on the way down the mountain, due to leg fatigue. That's what got me started on trying to figure out how to get stronger. It took a few months to actually get started, because the internet has so many ideas on "exercise" that did not appeal to me. Eventually one of Rip's coaching videos got tee'd up for me by YouTube, and something about his method made sense to me. I think the added strength has been very beneficial to my hiking, so that I don't have to worry about being able to complete a long hike, or falling. I'm due to leave for the mountains in about 10 days, so I'll know more after this trip. I may not have done enough "conditioning" for backpacking, but hopefully I can keep up with the group!

  5. #85
    Join Date
    Jan 2018
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    Phoenix, AZ
    Posts
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    Thurs 2018 07-05
    SQ

    45x5
    65x5x2
    75x5
    85x5x3
    80x5x2 -- Using a bit of extra volume, after reading up on hypertrophy. Interested to see what works.
    PR
    40x6x4
    45x5x2
    50x5x3
    DL
    95x5
    115x5
    125x5
    135x5x2
    LAT
    70x12x2

  6. #86
    Join Date
    Jan 2018
    Location
    Phoenix, AZ
    Posts
    190

    Default Re-Start 2019

    Here I am again, having re-started a novice LP program about 12 weeks ago. I came home from the backpacking trip in August 2018 with a sore left knee, so I decided to rest a few weeks to let it heal up. Apart from the knee pain, which cropped up on hiking day 2 and continued to the end of the week, the hiking trip itself was pretty successful. My pack weight was 42 lbs at the start of trip, including water, and I carried it fine, though I was 2d slowest person in the group of 12 - frustrating, but a natural result of having emphasized strength gain rather than aerobic training.

    The "few weeks rest for the knee" turned into a couple months, and then I was drafted to care for family members through their health crises, for the month of Dec2018, and again for the months of May, June, and first half of July 2019. I had resumed barbell training, sporadically, in April 2019, and got serious 2-3X per week again, on and after May 4th. I was able to continue training pretty consistently, even through the period of caring for my mother, because my Y membership in PHX allowed me to use the Y in her town in Indiana, and I needed the breaks from caregiving. During the last 2 weeks of May I only got in one workout, but apart from that I've been consistent for the 12 weeks, and my gains have NOT been accompanied by nagging knee or S-I joint pain, like when I was training in 2018.

    The work sets of Sat May 4, 2019, were:
    Squat 50x5x3
    Press 45x3x5
    (bench at the next workout was 55x5x3)
    Deads 105x5x3

    Lat pulldowns 55x10x3

    My most recent workout (Sat July 27) work sets were like this:
    Squat 110x5x3
    Bench 77x3x5
    (press on July 24 work sets were 60x3x2, 57x3x3)
    Deads 155x5, 3x3

    Lat pulldowns 85x8x3

    So I am averaging around 5 lbs per week on squats and deads, and only 1-2 lbs a week on the upper body stuff. Even though progress is slow, that last workout was very taxing. I was still pretty wiped out the morning after. Maybe this is the best pace I can do at age 61, but I'm thinking about a program modification. I've already switched to sets of 3 instead of 5 on exercises other than the squat. Maybe I'll do lighter deads (10% offset from PR) every 2d workout, and omit the lat pulldowns on the days when I do my heaviest deads (so I'd be doing lats every 2d workout only). I'm also trying to improve my press form - I went over the teaching videos re the hip movement in the press the other day, and I don't think I've been doing it right. So that lift will probably lag until I get my coordination on the movement improved. Thinking about getting some SSC coaching advice.
    Last edited by Amy-in-PHX; 08-06-2019 at 09:37 PM.

  7. #87
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    Jan 2018
    Location
    Phoenix, AZ
    Posts
    190

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    Tues, 7-30-19
    SQ

    45x5x2
    70x5
    95x3
    115x3x5
    PR
    45x5, 3, 3
    DB presses between sets, 2x10-lb DBs for sets -- can get the form right with the light weight but not with the 20KG bar
    DL
    115x5
    135x3x2
    155x3x5
    Changed to Sabo deadlift shoes for this exercise today
    LAT
    70x12x2
    75x12
    Some light sets, to implement change to supine grip. This grip bothers L elbow a bit, for some reason.
    Last edited by Amy-in-PHX; 08-03-2019 at 08:32 PM.

  8. #88
    Join Date
    Jan 2018
    Location
    Phoenix, AZ
    Posts
    190

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    Thur, 8-01-19
    SQ

    45x5x2
    70x5
    95x3
    115x5x3
    Set 2, last rep, hips got ahead of shoulders. I was thinking about my hand & wrist angles on the bar at the time! Bet I can go ahead and bump up the weight on this lift again Saturday, if I do sets of 3 rather than sets of 5.
    BN
    45x5
    60x5
    70x5
    80x3x3
    77.5x4x2

    I planned to do 5 sets of 3 at 80, but sets 2 and 3 at that wgt were grind-y. On set 3 I even thought about giving up and dumping the weight on the last rep, but then I made up my mind to press it up, and I did. Then I took 2.5lbs off the bar and did 2 sets of 4, and the last 2 reps of each were also grind-y, though not as bad. I meant to do sets of 3 reps on the 60- and 70-lb warmup sets, but forgot when I was on the bench and did 5s. Fives are such an ingrained habit! So maybe I was a bit pre-fatigued for the work sets. Will try 80 for 5 sets of 3 again next time.
    DL
    115x5x2
    140x5x2
    A 10% backoff in intensity from Tuesday's workout, though I did sets of 5 rather than 3 reps. Not sure I like the Sabos for deadlifts -- I feel unstable in my feet laterally without the wide stiff soles of my squat shoes. Not sure I need the flat heels, really. Will ask a coach, whenever I get a chance, to watch me in both kinds of shoes.

    I stopped at the Y on the way home, to use one of their 20-lb bars to practice technique on the press. Did not count reps, just did a bunch until lots of fatigue set in, for 2 sets. Hoping that continuing to progress my bench will let me handle the press better in future. I also did the procedure at the Y for giving notice that I quit their gym. (Takes effect September 4th, 30 days after my next payment will be made -- they require that much notice!)
    Last edited by Amy-in-PHX; 08-03-2019 at 08:22 PM.

  9. #89
    Join Date
    Jan 2018
    Location
    Phoenix, AZ
    Posts
    190

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    Sat, 8-03-19
    SQ

    45x5x2
    65x5
    85x3
    105x3
    120x3x5
    Third work set was slow -- on the 1st rep I even lost the stretch reflex @ the bottom and paused. Can't do the eccentric part too slowly, even with the heavier wgt.
    PR
    45x5x2
    52.5x3
    57.5x3x5
    Good SS form on 1st warmup; less snappy hips on the next warmup, and little to none at the work set weight. But much better than Tuesday's press.
    DL
    115x5
    140x3
    160x3x5
    1st work set ugly - bar not level, etc. But the rest were much better. Grip getting to be an issue.
    LAT
    70x12
    80x12
    85x8x3
    2 warmup sets with supinated grip; work sets with pronated.
    Last edited by Amy-in-PHX; 08-03-2019 at 08:33 PM.

  10. #90
    Join Date
    Jan 2018
    Location
    Phoenix, AZ
    Posts
    190

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    starting strength coach development program
    Tue, 8-06-2019
    Ugh - really poor sleep after Saturday's workout. Waking up every 60-90 minutes. Today, I couldn't get to the gym until mid-afternoon (about 2:30), rather than my preferred late morning. So here's how today went:

    SQ
    45x5x2
    65x5
    85x5
    105x3
    120x5x3
    Squat still coming along -- 5 lbs every second workout. I like the pattern of doing 5 sets of 3 the first time I use a weight, and then 3 sets of 5 the 2d time. Video'd my squats for the first time today, but had forgotten that black shorts would make it so hard to see the hip crease in the hole. (Not to mention that the power rack area of the gym is a dark corner!)
    BN
    45x5
    60x5
    70x5
    80x3, 2
    77.5x3x5

    Set 2 at 80lbs, missed on the 3d rep and had to dump weights. Went down to 77.5 and the sets were still grind-y. Got 3 sets in at 80 the last time I benched, so I'd say this lift was going backward. Blunted recovery, due to poor sleep Saturday night? Not enough glycogen, b/c working on weight loss on the non-training days? Or the fact that I had to train later in the day than planned? Dunno. (But progress on squats suggests it's not a recovery problem.)
    LAT
    70x12
    80x12
    85x12x2, 10x1
    Changed my program, to train lat pulldowns one workout out of 3, and deads on the other two out of three workouts only. To see whether that will help me progress.

    LTE - screwed around with lying triceps extensions for a while at the end. Can do them on a bench with 2, 10-lb dumbbells. Tried the EZ curl bar, too, but unsuccessfully - have to re-watch the video on that one. May combine this with the lat pulldowns, for upper body work on non-DL days. Or maybe should do a lighter DL variation, like rack pulls or partial DLs. Will look at the programming book again for info.
    Last edited by Amy-in-PHX; 08-13-2019 at 09:58 PM.

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