The Phoenix. The Phoenix. - Page 2

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Thread: The Phoenix.

  1. #11
    Join Date
    Jan 2019
    Location
    Minneapolis, MN
    Posts
    98

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    • phoenix arizona seminar date
    • texas seminar date
    Check in Stats:
    19.2-20.7% BF Accumeasure (this is an improvement: 17-18MM caliper reading down from average of 22)
    40" Navel (down from 41")
    197 BW (maintaining roughly between 195-200)

  2. #12
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    Jan 2019
    Location
    Minneapolis, MN
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    98

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    B
    Squat 290x5x3
    Bench 205x5x1 (injury)
    Dead 345 1,1

    Today was a very mixed bag. My squats felt great. I worked on correcting head position, downward gaze, and keeping my breath in through the entire rep. It made a huge difference, the sets felt way less grueling.

    During the first work set of bench press I felt a weird tear in the shoulder. It happened on the fifth rep on the way to lockout. I finished the rep and first set, but could not finish the workout. There was a lot of pain and weakness, benching the empty bar was painful. Hopefully I didn't fuck it up too bad.

    Deadlift, I managed 1 rep during both attempts. Good progress with squat, bad workout overall.
    Last edited by JCross; 02-16-2019 at 05:17 PM.

  3. #13
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    Jan 2019
    Location
    Minneapolis, MN
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    98

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    A
    Squat 295 5,5,4
    Press 115x5x3
    Dead 340x1

    Over the weekend a lot of icy hot was used. I did a good amount of broomstick presses and other methods Rip advised in his shoulder rehab video. I Slept like shit because of the injury. Today was relatively pain free. I'm going to use this de load to drill in the press 2.0 technique.

    With two poor deadlifting workouts, its time to introduce the power cleans again.

  4. #14
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    Jan 2019
    Location
    Minneapolis, MN
    Posts
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    This log reeks of greed. I put myself in recovery deficit. After re reading most of the blue book and the novice chapter of practical programming I have made some mistakes. I tried to make unsustainably large jumps. I have stalled on deadlift and squat, and suffered a minor shoulder muscle injury.

    Back to the blue and silver books, with a dose of common sense:

    10% back off on all lifts, a modification to advanced novice protocol, and a commitment to 2.5lb jumps on upper body lifts, 5lb jumps on lower body lifts.

    Today:
    B
    Squat 235x5x3 (80% of Mondays working set)
    Bench 170x5x3
    Back Ext: 15x3
    Chins: 4,3,3
    Last edited by JCross; 02-13-2019 at 10:48 PM.

  5. #15
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    Jan 2019
    Location
    Minneapolis, MN
    Posts
    98

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    A
    Squat 260x5x3
    Press 117.5x5x3 (
    Power Clean 50kgx3x5 (no video, phone died)
    Last edited by JCross; 02-16-2019 at 07:53 PM. Reason: *add video links

  6. #16
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    Jan 2019
    Location
    Minneapolis, MN
    Posts
    98

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    Squat 270x5x3
    Bench 175x5x3
    Dead 315x5

    I deadlifted today because I decided to drop the chins and back extensions, I'm going on vacation Wednesday morning, and power cleaned on Friday.

    It might appear that I have programming ADD, and maybe I do. Patience is hard as a returning lifter. I expect myself to make fast progress to my old highs. But it took slow hard work to get there, and it will once more. After reading the programming chapters in both books again it seems moving to advanced novice might be too soon. I was greedy, and stalled. If I'm not greedy, I can get this thing back on course with standard a/b format at least for 2-3 week maybe longer.

  7. #17
    Join Date
    Jan 2019
    Location
    Minneapolis, MN
    Posts
    98

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    Squat 280x5x3
    Press 120x5x3
    Dead 322.5x5x1

    My trip to Tahoe was amazing, the best skiing of my life. Two days at Heavenly and one day at Squaw Valley. I have been a lifelong snowboarder, but traversing a mountain is much easier on skis, and after a bad wrist injury a few years ago I decided to switch it up this year. No soreness in the legs after three solid days of skiing is practically a miracle as a novice skier. Barbell training makes me a better skier, there is absolutely no question about that.

    I tried to stay on the conservative side of wasted most nights, and get enough sleep. After a red eye flight Sunday and only four hours of sleep I picked up my training right where I left off. You never really know what is in the tank unless you just get after it. Tonight's session felt a little more significant than most. The trip took me away from only two days of training. The book's recommendations about vacation and training were spot on.
    Last edited by JCross; 02-26-2019 at 07:08 PM.

  8. #18
    Join Date
    Jan 2019
    Location
    Minneapolis, MN
    Posts
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    Yesterday Evening:

    Squat 225x5x3 (light day)
    Bench 180x5x3
    PC 55kgx3x5

  9. #19
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    Jan 2019
    Location
    Minneapolis, MN
    Posts
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    Squat 285x5x3
    Press 122.5x5x3
    Dead 330x5

    I've started to slowly increase caloric intake from 3000/day the past couple weeks. Nearing 3300-3500/day now while still maintaining around 198lbs BW in the mornings. As the calories rise I am making better food choices and have introduced whole milk to the diet.
    Last edited by JCross; 03-01-2019 at 09:48 PM.

  10. #20
    Join Date
    Jan 2019
    Location
    Minneapolis, MN
    Posts
    98

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    squat 290x5x3
    Bench 185x5x3
    PC 60kgx3x5

    Some days you just have it. Today I had full beast mode. I thank the 9 hours of sleep the night before.

    I started another night class Monday which was a blessing. I spent all weekend moving out of my apartment and needed the extra day of rest and sleep. I have class on Monday and every other Thursday night now and will need to change up the training schedule after this week.
    Last edited by JCross; 03-07-2019 at 06:44 PM.

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