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  1. #31
    Join Date
    Jun 2018
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    After this recent bench failure i will be changing to 5×3. So next bench session will be 290×3×5 which i have programmed for next Thursday.

  2. #32
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    Jun 2018
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    20191223 LP (2 day M/R for leave)
    SQ* 360×5×3 (Beltless PR)
    PR2.0 183×5×3 (Press 2.0 PR)
    BP 265×7
    DL 430×1, w/o belt 435×1×2
    Chins BW×8, BW×7, BW×4

    Session start: 0510
    Session end: 0715
    Q1: Rest Periods? 5m SQ/ 5m PR2.0/ 5m BP/ 3-5m DL/ 1m Chins
    Q2: Weight jumps? +5 SQ/ +3lb PR2.0/ na BP/ na DL/ na Chins
    Q3: Sleep & calories? 6h30m/ trying my best to guzzle milk and eat very large portions since i cant really control my diet.
    SQ Notes: Very solid sets. Fifth rep on the second set was a grind. Fourth and fifth rep of the last set was a true all out effort. Very happy with my beltless SQ only being 5lb from my last belted 3×5
    PR2.0 Notes: Outstanding presses today. Watched chase's 300 something press for motivation before i warmed up. I am curious to see if i cant break into the 190s for press 2.0.
    BP Notes: Did not program these but i was thinking about how the upper body lifts run out LP before their lower body counterparts. Generally ive read this is due to a lack of volume for the muscle mass that is comparably less than the SQ/DL. So i took the 45 presses per week and divided them between my two scheduled workouts. Was looking for 7-8 reps but didnt have a spotter or pins so i settled for 7.
    DL Notes: This is a failure due to programming. My midsection was pretty fatigued from the squat and press. It also did not help that the bar @ the YMCA had zero knurling. Pulled my 1st rep and got stuck for a second or two at the knees. Upon lock out i knew the rep was probably ugly. Held out as long as i could with singles then stopped.
    Chins Notes: They exist and i did a few

  3. #33
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    Jun 2018
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    20191226 LP (2 day M/R for leave)
    [L] SQ w/o belt 290×5×3
    BP 290×3×5
    Press2.0 170×7
    PC 235×3×5

    Session start: 0550
    Session end: 0800
    Q1: Rest Periods? 3m SQ/ 5m BP/ 5m PR2.0/ 3 PC
    Q2: Weight jumps? Na SQ/ 0lb BP/ na PR2.0/ +5lb PC
    Q3: Sleep & calories? 5h30m/ trying my best to guzzle milk and eat very large portions since i cant really control my diet.
    SQ Notes: Very easy and had the opportunity to start working my stance out to a closer "perfect low bar" stance.
    BP Notes: Very very manageable. Felt most of the sets were RPE 8ish. Came away wondering if 4×4 was there today but I've already failed that twice so we roll on.
    PR2.0 Notes: I was doing so well until i got into "deep water" (ie past fahve's) and was not prepared to stay tight for so long. Still pretty solid considering it followed a heavier bench session.
    PC Notes: These were a huge pain in the ass. They have very cheap barbells w/o knurling, plus a larger than normal diameter and it was 60° outside and very humid in the gym. Grip was a large issue today. Plus they dont allow chalk @ the Y so there was no relief from my struggles. Had to break out the strap on set #4.

  4. #34
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    Jun 2018
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    20191228 LP
    SQ w/o belt 365×4
    Press 2.0 185×4

    Notes: Did not program this session for today. Thought i would jump the gun and do Mondays workout now. This was a total shit show and im disappointed that i always get greedy and dont let the process run its course. I have no doubt that if i was not on holiday leave or had waited for when i planned this session it would have turned out well. I will adjust fire next session to accomidate to any residual soreness/ reduction due to this failure. The funny thing is that I'm almost positive that both of these are all time PRs. But the NLP has gone so well i dont really care about all time PRs with what is possible because of starting strength

  5. #35
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    Jun 2018
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    20191230 LP
    SQ w/belt 365×5×3
    BP 295×3×5
    Press 2.0 170×6
    PS 160×2×7

    Session start: 0515
    Session end: 0800
    Q1: Rest Periods? 5m SQ/ 5m BP/ 5m PR2.0/ 3m PS
    Q2: Weight jumps? +5 SQ/ +5lb BP/ 0lb PR2.0/ +5lb PS
    Q3: Sleep & calories? 6h30m/ trying my best to guzzle milk and eat very large portions since i cant really control my diet.
    SQ Notes: Belt made all the difference today. These sets never got above an RPE8. Will be primed for a 3×5 PR next Monday as i hoped.
    BP Notes: Took a gamble and did not microload as planned today. 290×5×3 went so well that i thought i could make the 5lb jump and it would still be submaximal on set 5. Was very pleased that everything went right today and the reps never felt harder than RPE9 towards the end.
    PR2.0 Notes: Was hoping to add a rep to last weeks 170×7. Fell short but it was once again to not having expierence above five. Once i felt "the pump" in my last tricep and the last .5-1" felt as hard as it could be i stopped.
    PS Notes: Continued using Greg Everetts snatch technique drills. I find them very helpful in greasing the groove. All sets were stupidly easy. Will continue the 5lb jumps.

  6. #36
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    Jun 2018
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    20200102 LP
    SQ w/belt 370×5×3 (3×5 PR)
    Press 2.0 185×4
    Press 1.0 155×5×3 (3×5 PR)
    BP 265×8
    DL 385×5

    Session start: 0510
    Session end: 0725
    Q1: Rest Periods? 5m SQ/ 5m PR2.0/ 3m PR1.0/ 5m BP/ 5m DL
    Q2: Weight jumps? +5 SQ/ 0lb PR2.0/ +2lb PR1.0/ 0lb BP/ -45lb DL
    Q3: Sleep & calories? ~3h/ trying my best to guzzle milk and eat very large portions since i cant really control my diet.

  7. #37
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    Jun 2018
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    SQ Notes: Left some wiggle room today to pivot into a light Squat day. Felt okay to try for the PR. Every set felt horrible but the film from all 3 sets showed that there's still room for the linear progression.
    Press 2.0 Notes: Programmed 185×5×3. Failed on the last rep for a second time so we will transition to 1.5
    Press 1.0 Notes: Wanted a overhead press PR so i deloaded the bar to 155. Absolutely killed this weight so i dropped rest times down to avoid a potential new years resolutioner rush.
    BP Notes: 265×8 was very manageable and left about 1 maybe 2 reps in the tank. This was just to fill in the volume i would lack this week from not lifting a third day.
    DL Notes: Bar was terrible and they dont allow chalk. Programmed 430×3×2 for today but i took my last wu @365 (~85%) and felt my L hamstring get really tight. Figured the conditions were not optimal for a PR today. Plus the local rec center is predominately occupied by geriatrics and soccer moms who hate the noise from a heavy set of 5. Deloaded 430 by 10% and got 385. Have run into a slump since hittjng 425×5. Will try taking 10lb jumps from 385 and see if i cant surpass 425.
    Misc Notes: Around 0200 heard a gun shot and first responders race down the street from the house im staying at. Got really nervous since its a bad neighborhood and couldnt fall back asleep. Spent the next 2-3h sitting in the living room armed and awaiting something to happen.

  8. #38
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    Jun 2018
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    20190106 LP
    SQ w/ belt 375×5×3 (3×5 PR)
    BP 298×3×5
    DL 395×1 hook grip, 395×4 mixed

    Session Start: 0130
    Session End: 0330
    Q1: Rest Periods? 5m SQ/ 5m BP/ 5m DL
    Q2: Weight jumps? +5 SQ/ +3lb BP/ +10lb DL
    Q3: Sleep & calories? ~3h/ 220gProtein-447gCarbs-70gFat
    SQ Notes: Felt as good as I could feel this far in the LP. I am optimistic than i can get to 405 for 3×5.
    BP Notes: Once again a very manageable session. Must continue to avoid greed and allow room for progressive overload. Need to not get too far ahead of myself. Have to stay focused on the long game.
    DL Notes: This was a fuck up lol. Had a genius idea about hook gripping since this was a reset. That was a stupid and i couldnt pull more than a single with how bad it hurt. I will phase this grip in since i have hit mildly decent weights (480) for a single hookin in the past. I am intrested in hook gripping since it seems easier to set my back with a double pronated grip. I also have probably an irrational fear of blowing a bicep tendon. Which i know is silly with these lighter deads but i am human.
    *Sleep schedule is wacky because of leave. I got into a bad habit of staying up close too or past midnight and sleeping in until 1000 except for the 2 training sessions a week. Will try to nap @ lunch and again after work for cumulatively 2h to be close to a standard amount of sleep ive had on training days during LP.

  9. #39
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    Jun 2018
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    204

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    20190108 LP
    [L] SQ w/o belt 300×5×3
    Press 1.5 185×3
    Press 1.0 158×5×3
    PC 240×0

    Session Start: 0345
    Session End: 0525
    Q1: Rest Periods? 3m SQ/ 5m PR1.5 / 3m PR1.0 / 3m PC
    Q2: Weight jumps? +10 [L] SQ/ 0lb PR1.5/ +3lb PR1.0/ +5lb PC
    Q3: Sleep & calories? ~5h/ 220gProtein-447gCarbs-70gFat
    SQ Notes: Worked again on perfecting the technique and working my stance out to be closer to the distance between acromionclavicular joints.
    Press1.5 Notes: Extremely disappointed with this. Thought that transitioning to 1.5 from 2.0 woild allow for more progress but alas it has not worked out.
    Press 1.0 Notes: Common theme of dropping down to a 1.0 3×5 pr when all else fails.
    PC Notes: Limited on time, tired, and not feeling well lead to no reps.
    Misc: Running a low grade fever, with a productive cough, and mild GI distress. Will hopefully sleep up, eat, and make PRs friday.
    Sleep~ Mon: 5h / Tues:10h

  10. #40
    Join Date
    Jun 2018
    Posts
    204

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    starting strength coach development program
    20200110 LP
    SQ w/belt 380×5, 380×3
    BP 300×3×5

    Session Start: 0355
    Session End: 0525
    Q1: Rest Periods? 5-8m SQ/ 5-8m BP
    Q2: Weight jumps? +5lb SQ/ +2lb BP
    Q3: Sleep & calories? ~5h/ 220gProtein-447gCarbs-70gFat
    SQ Notes: Felt like shit today and it showed while squatting. I was either drowning in, hacking out, or shooting snot from my face under the bar. Low back was fatigued and just overall miserable. Was able to give my all on the 1st set but unable to recreate that success again.
    BP Notes: Slow grinds every single rep. Just terrible
    DL: Scheduled but skipped due to feeling like crap and having to come into work early
    PRT: 4 mile Run
    Misc: Will transition to back off sets on SQs next week. So Monday will be 385×5, 345×5×2. Bench will be microloaded by 2lbs now (not 3 and then 2). DLs have fallen off the cliff so i will attempt a HLM solution to have more times with deads once more.

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