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Thread: Mike's SSLP 31/m/5'8"/162lb

  1. #31
    Join Date
    Apr 2019
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    102

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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Tuesday
    06/18/2019
    Squat: 170x5x3
    Press: 95x5x3 - felt good today
    Deadlift: 215x5

    Weight: 170.5 lb

    Schedule is a little hectic lately, hopefully will get back to MWF next week.

  2. #32
    Join Date
    Apr 2019
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    102

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    Saturday
    06/22/2019
    Squat: 175x5x3
    Bench Press: 135x5x3
    Power Clean: 105x3x5, felt clunky. bruising on chest still - need to improve form
    Chin Ups: BWx2x3; Machine Assisted -65x8x3

    Weight: 170.0 lb
    Last edited by Michael Smith; 07-01-2019 at 11:12 AM.

  3. #33
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    Apr 2019
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    Monday
    06/24/2019
    Squat: 180x5x3
    Press: 97.5x5x3
    Deadlift: 220x5

    Weight: 175.1 lb
    Last edited by Michael Smith; 07-01-2019 at 11:12 AM.

  4. #34
    Join Date
    Apr 2019
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    102

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    Wednesday
    06/26/2019
    Squat: 185x5x3, first time using belt (notch 6). Figured I'd start using it where I had my first fail on my initial run. Moved the safety to 5 a couple weeks ago, think I'm getting better depth.
    Bench Press: 140x5x3
    Power Clean: 110x3x5, really focused on keeping elbows locked and catching the bar in the rack position. Started out poor, but think I got halfway decent toward the end.
    Chin Ups: BWx2x2; x3, Machine Assisted -55x5;x4, -65x4
    Thought I did machine assisted with 55 lb last time. But, realized it had two 5 lb plates for extra assistance so it was really 65 lb. I do the BW chin ups on the bar in the squat rack, but it feels like razor blades on my hands. Lost a little skin today. The machine assisted are slightly angled. Might rotate these with band assisted chin ups at my house.

    Weight: 174.3 lb - I've been hitting over 3500 calories. Probably close to 3800 but haven't been tracking as closely.
    Last edited by Michael Smith; 07-01-2019 at 11:13 AM.

  5. #35
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    Apr 2019
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    102

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    Friday
    06/28/2019
    Squat: 190x5x3
    Press: 100x5x3
    Deadlift: 225x5

    Weight: 176.6 lb

  6. #36
    Join Date
    Apr 2019
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    102

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    Sunday
    06/30/2019

    Squat: 195x5x3, back to where I failed before I reset, these felt pretty heavy. Hopefully all PRs moving forward
    Bench Press: 145x5x3, I think I could keep doing 5 lb jumps but I'm going to move to 2.5 lb jumps to avoid the ego taking over and getting stuck.
    Power Clean: 115x3x5, bruised my collar bone pretty bad last time I did these. Really focused on racking it faster and just did a lot of practice with the empty bar in the rack before doing the power cleans. I think this helped, no new bruising as of yet. Form still needs to be improved but I'll just keep trying. Switching to 2.5 lb jumps for these as well. Also, first time trying the hook grip. I think the hook grip helped me rack the bar a little faster.
    Chin Ups: BWx3x3; Machine Assisted -60x8x3, used chalk for the BW chin ups, much better on the hands. [Machine #1]

    Weight: 175.4 lb

    Busy on Monday, so I got this done Sunday night. Pretty tired, looking forward to a little extra rest before Wednesday.
    Last edited by Michael Smith; 07-10-2019 at 09:49 AM.

  7. #37
    Join Date
    Aug 2014
    Location
    NYC
    Posts
    726

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    Quote Originally Posted by Michael Smith View Post
    Attachment 6945
    This is the bench setup that seems to work for me.
    Attachment 6946
    Here is the belt, happy with the quality.
    Beautiful belt! How you liking it so far?

  8. #38
    Join Date
    Apr 2019
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    102

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    Quote Originally Posted by TwoFours View Post
    Beautiful belt! How you liking it so far?
    It is great. I'm really happy with the quality. I actually used it for the first time on my deadlift today, felt good. Since this is my first belt, I like having the staggered holes to let me make minor adjustments. I came across Rip's video about using the rack to help put the belt on today, worked like a charm. Last workout I was fighting to get it tight enough between sets . This is a 3 inch belt, I don't have any issues with it but I'm curious how I would like a 4 inch belt for squats. Highly recommend Pioneer Weight Belts & Accessories by Pioneer Fitness • General Leathercraft Mfg..

  9. #39
    Join Date
    Apr 2019
    Posts
    102

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    Wednesday
    07/03/2019
    Squat: 200x5x3, the very last rep felt good my chest came down and I felt like I really hinged at the hips. I tend to go side-to-side backing out of the rack so I bumped them and the safeties a set or two - need to work on going straight back.
    Press: 102.5x5x3, I've noticed the very last rep has been slow on this for the last couple workouts. Not a grind, but definitely noticeable. Practiced power clean rack position in between sets.
    Deadlift: 230x5, first time using belt @notch 7. Belt noticeably kept me more tight.

    Weight: 176.2 lb - bumping to 3800 calories or more. Will hit at least 3800. If I stall on weight I'll bump to 4000 in a week or so.

    PRs across the board

  10. #40
    Join Date
    Apr 2019
    Posts
    102

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    starting strength coach development program
    Friday
    07/05/2019
    Squat: 205x5x3, these felt really heavy. Took 6 min of rest for the last set.
    Bench Press: 147.5x5x3, glad I went to 2.5 jumps. Not sure if I was still recovering from the squat or what but these felt harder today.
    Power Clean: 117.5x3x5, think I had some honest to god power cleans scattered in here . Practicing the rack position seems to be helping, form still isn't consistent but at least I can tell what it is actually suppose to feel like now.
    Chin Ups: BWx3x2; x4, Purplex8;x5x2

    Weight: 178.5 lb

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