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Thread: Lipnickey's Log

  1. #21
    Join Date
    Feb 2014
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    Jax, FL
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Always a good idea to get some time with an SSC. Keep at it.

  2. #22
    Join Date
    Mar 2019
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    Friday, April 19, 2019:
    Squat: 45x5x2, 100x5, 150x3, 200x2, 250x5x3 Set 1 Set 2 Set 3
    Bench Press: 45x5x2, 75x5, 105x3, 135x2, 165x5x3
    Power Clean: 45x5x2, 80x5, 110x3, 140x2, 170x3x5 Set 1
    Chins: bw x 8/7/7

    Links:
    Squat:
    Set 1: YouTube
    Set 2: https://youtu.be/5FcVWPZ9gus
    Set 3: https://youtu.be/j7M0cWSsRRw
    Power Clean:
    Set 1:https://youtu.be/xsubsrpQJkc

    Notes:
    1st set of squats were on the border of not deep enough -> tried to focus on deeper for set 2. 2nd set was deeper, then tried to focus on starting the squat by moving knees and hips at the same time. 3rd set felt and looked better.

    Bench press felt great after the alterations Nick D made.

    Dropped weight here to watch form with 5# jumps moving forward. I did a better jump of keeping my back angle until the bar hit my knee. Still not fully extended.

    Chins were hard, ended up adding 2 reps in the 3rd set.


    Monday, April 22, 2019:
    Squat: 45x5x2, 100x5, 150x3, 205x2, 255x5x3 PR Set 1 Set 3
    Press: 45x5x2, 60x5, 75x3, 90x2, 100x5x3
    Deadlift: 95x5x2, 140x5, 185x3, 230x2, 275x5

    Links:
    Squat:
    Set 1: https://youtu.be/_scp4Lev1Ng
    Set 3: https://youtu.be/OCQhdihEEMg
    Deadlift: https://youtu.be/vbNQtcuiRgk

    Notes:
    Ended up doing 6 reps in the first set of squats. Eyes were too far up on the first set. Depth, however, was much better. Though my left hip flexor was feeling a bit funny, these felt great. This weight was my previous 1RM, felt relatively easy for 5.

    I did a much better job keeping my head and ears in line with my shoulders (not over extending my head forward). Much better job of throwing my hips forward.

    Really focused on pointing my butt hole at the wall while pulling my chest up. These felt really good. Though the last 2 reps had a bit of lost tension in my lower back, this was my best set of deadlifts in awhile.

  3. #23
    Join Date
    Mar 2019
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    Wednesday, April 24, 2019:
    Squat: 45x5x2, 100x5, 155x3, 210x2, 260x5x3 PR Set 1 Set 3
    Bench Press: 45x5x2, 80x5, 110x3, 145x2, 175x5x3
    Power Clean: 45x5x2, 80x5, 110x3, 145x2, 175x3x5
    Chins: bw x 8/8/7

    Links:
    Squat:
    Set 1: YouTube
    Set 3: YouTube

    Notes:

    5th rep of squats felt really heavy- slight sticky point about third of the way up. 5th rep of set 3 was shallow, did one extra rep.

    Moving to 5# jumps on bench.

    Back felt good and tight on power cleans. 4th set was a bit tricky, I needed to get much lower to get under the bar on the 3rd rep. 5th set was better.

    Mixed chins in with power cleans -> less than ideal.


    Friday, April 26, 2019:
    Squat: 45x5x2, 100x5, 155x3, 210x2, 265x5x3 PR Set 1 Set 3
    Press: 45x5x2, 60x5, 75x3, 90x2, 105x5x3
    Deadlift: 95x5x2, 145x5, 190x3, 240x2, 285x5, 285x1

    Links:
    Squat:
    Set 1: https://youtu.be/3MD3lEcBY1U
    Set 3: https://youtu.be/0l_8Tx-zw1Q
    Deadlift: https://youtu.be/GdqPB7R2fEQ
    Extra rep: https://youtu.be/D9-SmbpSgb0

    Notes:

    Depth was good on the squats today just need to control the descent a bit more. 3rd set was slightly more unstable and messy, knees caving on third rep here.

    Hip thrust on the press still slowly improving. 2.5# jumps now.

    Deadlifts were bad. I initiated reps by pulling the bar by pulling my chest up with a rounded back. Need to focus on driving the ground away. I did an extra rep to prove I can actually achieve back extension- I can. I just need to be more deliberate here.

    Monday, April 29, 2019:
    Squat: 45x5x2, 100x5, 155x3, 210x2, 270x5x3 PR Set 3, 270x4x1
    Bench Press: 45x5x2, 60x5, 75x3, 90x2, 180x5x3 PR
    Deadlift: 95x5x2, 145x5, 190x3, 240x2, 285x5,
    Chins: bw x 8/7/6

    Links:
    Squat:
    Set 3: https://youtu.be/cWldhPchsxo
    Deadlift: https://youtu.be/r2MRQWtXAW8

    Notes:

    NEED TO GO DEEPER ON SQUATS -> 3rd set was bad. Like several reps not even close to below parallel. I felt guilty, so did 4 extra reps focusing on going below parallel.

    Bench was good but more challenging. Probably one more 5# jump.

    Deadlifts were good. I put the bar slightly further from my shin- closer to actual middle of my foot. Then I really exaggerated pulling my chest up and point my butt at the wall. Felt exaggerated but was just enough.

    Lost 2 chins today...

  4. #24
    Join Date
    Feb 2014
    Location
    Jax, FL
    Posts
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    RE: Squat; Trust and Focus on your form. Your strong enough to move this weight. Until your doing 400 for reps 300 will feel heavy. But it will move and you'll do it with good form. Does your gym have spotter arms for the rack you use? You can't dump a LBBS off your back like a HBBS. Or better is there a cage? Sometimes just knowing the spotter arms are there is enough to allow me to focus on form when it gets heavy and not rush the movement.

  5. #25
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    Feb 2014
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    Jax, FL
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    Quote Originally Posted by mlipnickey View Post
    [B]Deadlifts were good. I put the bar slightly further from my shin- closer to actual middle of my foot. Then I really exaggerated pulling my chest up and point my butt at the wall. Felt exaggerated but was just enough. ..
    Your opening your back/hip angle on Deads way too soon. Too the extent that these are almost stiff legged DL's. There is very little knee extension going on. Your back angle should be held until the bar is at or slightly above your knees. Hold the back angle tight, push the floor away by extending you knees and drag the bar up your shins, when its past your knees stand up.
    Last edited by Jeff Brophy; 04-30-2019 at 08:20 PM.

  6. #26
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    Mar 2019
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    There are spotter arms I can attach to the squat racks, I will start to use these today. Thanks for the tip!
    Last edited by mlipnickey; 05-02-2019 at 10:10 AM.

  7. #27
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    Mar 2019
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    Quote Originally Posted by Jeff Brophy View Post
    Your opening your back/hip angle on Deads way too soon. Too the extent that these are almost stiff legged DL's. There is very little knee extension going on. Your back angle should be held until the bar is at or slightly above your knees. Hold the back angle tight, push the floor away by extending you knees and drag the bar up your shins, when its past your knees stand up.
    I rewatched my video and I see what you mean. I think I've probably been focused too much on trying to keep my back straight and opening my hip way too soon. I will focus on holding my back angle and cue myself to push the floor away by extending my knees.

    Thanks for the help, Jeff!

  8. #28
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    Jax, FL
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    Yep. As you break the floor shoulders and hips should rise together. Keep the shoulders on front of the bar a little longer and you should feel a significant change in leverage.

  9. #29
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    Mar 2019
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    Wednesday, May 1, 2019:
    Squat: 45x5x2, 105x5, 160x3, 220x2, 275x5x3 PR Set 1 Set 3
    Press: 45x5x2, 65x5, 80x3, 95x2, 110x5x3
    Deadlift: 95x5x2, 150x5, 200x3, 255x2, 305x5

    Links:
    Squat:
    Set 1: YouTube
    Set 3: YouTube
    Deadlift: https://youtu.be/mUrRAW_ykX0

    Notes:

    Squat depth was better. Can't be afraid of getting deep. However, as I do, I have to keep the bar over the midfoot. In the 3rd set, I shifted slightly forward, moving my weight to my toes, and ended up lifting my butt/hips out of sync with my back, changing my back angle. I need to keep the master cue in my head as I go deep.

    Time for 2.5# jumps on press.

    Time for 5# jumps on deadlift. So I think I did a slightly better job extending my knees and holding my back angle. Still needs work, but my shoulders and hips moved together for a bit longer. Need to keep the back flat.

  10. #30
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    Feb 2014
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    Jax, FL
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    starting strength coach development program
    Squat looked good with the usual form breaks that comes with setting new PR's every time you lift. The good news is you seem to understand in squat what good form/depth feels like and can identify and correct for your next reps. Deadlift looked much better and with 20lbs more on the bar. Excellent progress. What is your current weight?

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