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Thread: Lipnickey's Log

  1. #31
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    • starting strength seminar april 2024
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    Thanks for the feed back, Jeff! I'm trying to immediately review video and record what I recall after each lift to try to actively reflect after each lfit.

    I'm about 200lbs right now, eating slightly more than 3000 calories a day, usually a bit more than 200g of protein.

  2. #32
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    Update: signed up for SSOC, hopefully will be starting by the end of this week!

    Friday, May 3, 2019:
    Squat: 45x5x2, 105x5, 165x3, 225x2, 280x5x2 PR, 280x4 (failed 5th rep) Set 1 Set 2 Set 3
    Bench Press: 45x5x2, 80x5, 115x3, 150x2, 185x5x2 PR, 185x4 (failed 5th rep)
    Deadlift: 95x5x2, 150x5, 205x3, 260x2, 310x5
    Chins: bw x 8/8/6

    Links:
    Squat:
    Set 1: YouTube
    Set 2: https://youtu.be/RrIaXUXunS8
    Set 3: https://youtu.be/DmkjGR3MDys
    Deadlift: https://youtu.be/JFDP7PzXJNM

    Notes:
    Squat: 6 reps in set 2, missed 6th. Missed fifth rep of set 3. Started to grind, pushing on the weight, didn't push for nearly long enough. Repeat weight on Monday. Better depth, need to stay tight and confident under the bar. I think this stemmed from a recovery issue.

    Bench Press: Missed 5th rep of set 3, not sure why as set 2 felt great. Repeat weight and then 2.5 or 3# jumps.

    Deadlift: First 3 reps were better. 4 had a bit of low back rounding. 5 was bad, lots of rounding and opening hip too soon (not fully extending knees).

    Chins: Almost got 7th rep.


    Monday, May 6, 2019:
    Squat: 45x5x2, 105x5, 165x3, 225x2, 280x5x3 Set 1 Set 3
    Press: 45x5x2, 65x5, 80x3, 100x2, 115x5x3
    Deadlift: 95x5x2, 150x5, 205x3, 260x2, 315x5

    Links:
    Squat:
    Set 1: https://youtu.be/dvEXcTK3NYU
    Set 3: https://youtu.be/sV2ArPLjLWk
    Deadlift: https://youtu.be/evrGhP1_hU4

    Notes:
    Squat: Set 1- rolled onto toes on rep 4, rolled onto left toe/foot on rep 5 (saved both). Depth was pretty good, 2nd and 3rd sets were noticeably better than last week.

    Press: Breathing into chest instead of belly, need to focus on filling belly with air => Huge difference on press! Less chest flaring. Need to bring this to deadlifts. 2.5 or 3# jumps now.

    Deadlift: Low back rounding returned, knee extending was better. Low back rounding starting on rep 3. I failed to get my lumbar spine fully into extension. Better with extending knees fully before opening hips.

  3. #33
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    Quote Originally Posted by mlipnickey View Post
    Squat: Set 1- rolled onto toes on rep 4, rolled onto left toe/foot on rep 5 (saved both). Depth was pretty good, 2nd and 3rd sets were noticeably better than last week.

    Deadlift: Low back rounding returned, knee extending was better. Low back rounding starting on rep 3. I failed to get my lumbar spine fully into extension. Better with extending knees fully before opening hips.
    Lots of good work here. Re: Squat; Really focus on form as you get into your reps. There is some chest lifting and head looking up in your later reps. This works against hip drive and makes the lift harder. Also, try to keep your descent speeds consistent. On later reps your descending a bit faster and getting a bit loose in the hole. RE : DL's; I really like how the DL's are progressing. Hips and shoulders are holding together nicely as you break off the floor. I think your gonna get alot of good gains from the SSOC program.

  4. #34
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    Thanks for the feedback Jeff! Thanks for point that out about my head and chest, I will focus on keeping my head and eyes down on my sets today. SSOC test work out today, just building to moderate weights, hopefully I'll be able to keep my form tight for the whole set!

  5. #35
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    Wednesday, May 8, 2019:
    Squat: 45x5x2, 105x5, 165x3, 225x2, 285x5x3 PR Set 1 Set 2 Set 3
    Bench Press: 45x5x2, 80x5, 115x3, 150x2, 185x5x3 PR
    Deadlift: 95x5x2, 155x5, 210x3, 265x2, 320x5 PR
    Chins: bw x 8/7/8

    Links:
    Squat:
    Set 1: YouTube
    Set 2: https://youtu.be/pBxRIBb5DSk
    Set 3: https://youtu.be/FEnncyfCze8
    Deadlift: https://youtu.be/q31cO3ZPP_k

    Notes:
    Squat: These felt great today! Set 1 & 2 depth was pretty good. Set 3 was pretty shallow. Back felt good and tight.

    Bench Press: Nailed 185#. Only slightly hairy rep was the fifth rep of set 3, got a bit stuck aout 3" off of chest.

    Deadlift: First 4 reps felt pretty good and looked like I extended my knees first. 5th rep was not good. I did not set my back all, rounding city.

    Chins: Really feeling the little bit of weight gain on these. Ended up having a longer rest between sets 2 and 3, probably need to rest a bit more between 1 and 2 next time.

    Test work out for SSOC on Friday, building to a moderate set of five for squat, press, deadlift, and bench press (in that order).

  6. #36
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    Friday, May 10, 2019:
    SSOC Test Workout: build to 5 reps at a moderate weight
    Squat: 45x5x2, 95x5, 135x5, 185x5, 225x5, 255x5
    Press: 45x5x2, 65x5, 85x5, 95x5, 105x5
    Deadlift: 95x5x2, 135x5, 185x5, 245x5, 285x5
    Bench Press: 45x5x2, 85x5, 115x5, 135x5, 165x5

    Links:
    Squat: YouTube
    Press: https://youtu.be/1sPnvFLUTP0
    Deadlift: https://youtu.be/MYQb6ew-If0
    Bench Press: https://youtu.be/7W32ueQm2II

    Notes:
    Squat: Struggled a bit with depth today.

    Press: Form didn't feel great, but 105# felt easy.

    Deadlift: Serious back rounding issues today, not sure why.

    Bench Press: 165# felt easy.


    Monday, May 13, 2019:
    Squat: 45x5x2, 100x5, 155x3, 210x2, 265x5x3 Set 1 Set 2 Set 3
    Press: 45x5x2, 65x5, 80x3, 95x2, 110x5x3 Set 3
    Deadlift: 95x5x2, 140x5, 180x3, 225x2, 265x5

    Links:
    Squat:
    Set 1: https://youtu.be/yzpSwIyeIzo
    Set 2: https://youtu.be/5EDhEkdQPOs
    Set 3: https://youtu.be/kn2My67iZvg
    Press:
    Set 3: https://youtu.be/dYHeUbWJOZM
    Deadlift: https://youtu.be/ahCCOt3Rup4

    Notes:
    Squat: Depth looked good today. I tried to slow down and control my descent into the bottom and power my tailbone up. Set 2, rep 3-rolled forward slighting, rep 4-depth questionable. Set 3- depth was good but this set was slightly unstable.

    Press: Dropped lower under the bar. Big help with getting wrists into a good position. Felt slightly like I was hyperextending my back on the hip bounce with my warm up sets. Set 3, reps 4 & 5- didn't bring elbows back up.

    Deadlift: Back was flat but I placed the bar on a seam on the floor and ended up having to roll it around a bit to get it back into position. This threw me a bit and I think I may have opened my hip angle a bit too soon?

  7. #37
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    On press it looks like the bar is rolling back into your hand. Bar placement in hand should be in line with elbow, not behind, this creates moment. Wrist wraps help with this.

  8. #38
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    Got it, thank you for pointing that out Jeff!

  9. #39
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    Update: Fell about a week behind on this log, posting workouts with notes now. If I have time later, I may come back and add in video links.

    Also, I have been working with SSC Ben Patterson since May 10th through SSOC.

    Wednesday, May 15, 2019:
    Squat: 45x5x2, 105x5, 160x3, 215x2, 270x5x3
    Bench Press: 45x5x2, 85x5, 115x3, 140x2, 170x5x3
    Deadlift: 95x5x2, 140x5, 185x3, 230x2, 275x5

    Notes:
    Squat: Set 1 was generally a bit unstable at the bottom. Tried to tighten up and have a slow and controlled descent.
    Set 2 was slightly tighter but I was leaning forward? Tried to keep the master cue and butt back in mind.
    Set 3 was a bit more stable though my hips moved well before my knees.

    This weight felt like it moved pretty easily, bar speed looked decent.

    Bench Press: Felt pretty good. Bar felt like it was over the shoulder a bit more

    Deadlift: Back was not great on reps 4 and 5. I rushed getting into this lift, started running out of time before I had to head to work


    Friday, May 17, 2019:
    Squat: 45x5x2, 105x5, 160x4, 220x2, 275x5x3
    Press: 45x5x2, 65x5, 80x3, 100x2, 115x5x3
    Deadlift: 95x5x2, 145x5, 190x3, 235x2, 280x5

    Notes:
    Squat: Sets 1 and 2 I felt like the bar was consistently forward of my mid-foot. 2 was a bit better than 1. Set 3 felt significantly better, both in terms of over all stability and keeping the bar over mid-foot, but didn’t look great on video. Rep 1 was shallow, reps 3-5 I looked up and I started getting out of the hole.

    The weight didn’t feel particularly heavy, but it was like I was missing the groove the bar usually travels in vertically.

    Press: Set 1 I forgot to apply the feedback about keeping my rib cage down- this was a hard set with relatively ineffective hip thrust. Set 2 I tried to get really tight and keep my ribcage, these felt so much better. Sad I didn’t film them because set 3 was a hot mess. Wrists were bent, rib cage up, really hard.

    Deadlift: These felt light and looked pretty good! My back was tight and I was able to keep my shoulders over the bar for longer. Each rep looked really consistent.


    Monday, May 20, 2019:
    Squat: 45x5x2, 105x5, 165x3, 225x2, 280x5x3
    Bench Press: 45x5x2, 80x5, 110x4, 145x2, 175x5x3
    Deadlift: 95x5x2, 145x5, 190x3, 240x2, 285x5

    Notes:
    Squat: Still trying to slow down and keep my chin down. Set 1 and 2 I am really struggled with the chin. Set 3, reps 1-3 felt great. 4 was a bit hairy and 5 I came forward slightly and ended up not quite getting deep enough.

    Bench Press: These overall felt really good- it felt like the weight moved well. Tried to tuck my elbows in a bit closer to my torso. Unfortunately, on set 3 I was slightly off the bench, as a result, my right shoulder blade was no set correctly. I should have probably put the bar down and started over.

    Deadlift: Not as good as Friday’s deadlifts, but also not terrible. I think I may have openness my hip angle a bit early and lost some tightness in my back on the later reps


    Wednesday, May 22, 2019:
    Squat: 45x5x2, 105x5, 165x3, 225x2, 285x5x3, 285x2 Matched PR
    Press: 45x5x2, 65x5, 85x3, 100x2, 117.5x5x3 PR
    Weighted Chin-ups: 3x5 @ 5#

    Notes:
    Squat: Tried to focus on keeping my upper back tight and chin down. Set 1 depth was as not great and I was fighting my chin most reps. Set 2, reps 2-4 depth was questionable (probably too shallow), rep 5 was definitely shallow and at the bottom I lost tension and my hips slid/rocked/bounced backwards. Sets 3... depth was also not great. compared to Monday, I felt/looked like I had almost no hip drive and was instead leading up with my head and chest. I felt guilty about the depth on some reps so I did 2 more reps.

    All that said, this matched a previous PR from a few weeks ago and felt easier and more stable today.

    Press: Thinking “Squeeze” and “Eyebrows.” Set 1 was out of the vertical groove. Set 2 had some struggles: the bar seemed very close to my chest, my hip bounce didn’t seem to generate much bounce, I think my wrists weren’t vertical enough, and I think I had excessive lay back on reps 4 and 5. Set 3 was better: I think wrists and hip bounce were both better.

    Weighted Chin-ups: Was able to finish all 3 sets without much struggle. Couldn’t find dips belt so put a dumbbell between my legs.

  10. #40
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    Feb 2014
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    starting strength coach development program
    Quote Originally Posted by mlipnickey View Post
    I was fighting my chin most reps..
    Have you tried the tennis ball trick? Hold a tennis ball under your chin while you squat.

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