Accountability Log, NEVER GIVING UP! Accountability Log, NEVER GIVING UP! - Page 3

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Thread: Accountability Log, NEVER GIVING UP!

  1. #21
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    Nov 2019
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Week 4, Session 7, 11:00 AM.

    Squat (220) 5, 5, 5
    Bench (225) 5, 5, 7
    Dead (265) 5

    Squats, knees felt great, it was a grind but kept the bar moving.
    Bench, good, added a few reps on end.
    Deads, fatigued by this point but got my reps. Back was a little soar by this time,

    Been eating a good amount more, estimate 2800-3500. Trying to eat more and more. Drinking milk, not to prescribed but way more than usual.

  2. #22
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    Nov 2019
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    Week 4, Session 8, 11:30 AM. Wt 196.

    Squat (225) 5, 5, 5
    Bench (230) 5, 5, 8
    Dead (275) 5

    Great workout!
    Building confidence in my squat is really helping me progress. Knees felt amazing, a few reps were a slow grind, i attribute this to lack of focus and balance and not setting my core properly. Still went well but I need to work on my routine. In golf my routine is automatic, i need to work on that for my squat. Videoed 2nd set. I am amazed how explosive i look, i am moving twice as fast as i think i am. Good stuff.


    Bench, like usually felt really good. Last session my left elbow may have drifted an inch or 2 upward and it caused a little shoulder pain. Today I was cognizant of that and was very smooth with the movement.

    Deadlifts, after watching SS video for Deads again, I made an effort to reset on the bottom of each rep. I thought this was going to be difficult to do, but I went very well. Felt strong, had at least 3-5 reps left in the tank and that is a great feeling.

    Overall session was great. Enough energy, good confidence.

  3. #23
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    Nov 2019
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    91

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    Week 4, Session 8B, Noon

    Chin ups 15, 16, 15
    Press (130) 5, 5, 5

    Drop Freeze, 12” Box 10, 10, 10

    Received Dip belt today in mail. Next week starting weight Chin ups.
    Press' felt good today, better than last week.
    Drop freezes felt good on the knees. I don't know if theses are benefitting me or if it's the squats but I am going to keep doing them and moving up on my box 12, 14, 16 then add weight at 12 and progress that way.

  4. #24
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    Nov 2019
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    Week 5, Session 9, 11:00 AM.

    Squat (230) 5, 5, 5
    Bench (235) 5, 5, 5
    Dead (285) 5

    Squat felt rough for first set today. Sets 2 and 3 were good, moving the bar slowly. Lost balance once due to lack of focus. Groin and hips were tight, add more dynamic stretching or additional warm up set until feel better next time.

    Bench felt good. Bar is moving nicely and at a good rate. Working on having a mental picture and goal of 7 reps and cutting at 5.

    Dead felt good, week 2 of resetting at bottom, worked well.

    Overall felt like i was dragging a little. Maybe not enough good calories last night. Going to lift on friday this week for 2 reasons: 1. Want to see how monday following feels after a friday session, 2. We are going to miss wednesday next week due to Christmas.

  5. #25
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    Nov 2019
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    Week 5, Session 10, 11:00 AM.

    Squat (235) 5, 5, 5
    Bench (240) 5, 5, 5
    Dead (295) 5

    Squat, filmed all warm ups and worked on technique, specifically starting with hips. Made a big difference on 1st set. 2nd and 3rd were a slight grind but moved well.

    Bench, starting to slow down in my bar speed. Only 4 lifts away from tieing my all time lift with a major difference. When I hit 300 bench I was nursing a bad shoulder and performed them with yoga block on my chest. Shortening move by almost 3". This time it will be FULL ROM and rock solid shoulders.

    Dead, still moving the bar well. A few weeks from grinding this one.

    Looking forward to week 7. That is when my lifts will be PR's.

    Post Workout: Cold Bath, 5 min.

  6. #26
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    Nov 2019
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    Week 5, Session 11, 9:30 A.M.

    Squat (240) 5, 5, 5, --> Smooth and slow on some reps but still moving the bar, felt like good depth and stretch reflex.
    Power Bench (185) 6/3 --> Power work, mix it up.
    OHPress (135) 5, 5, 4 -> Last set 4 good reps and then push press. Repeat weight next week.

    Edit here: Weighted Pull up challenge, workout partner is 275 lbs, wanted to see if i could pull up his weight. Threw 80#'s on the belt and did 2 reps. Very happy with this. Will start next week with about 40#'s and see if I can do 3 sets of 5 and work from there.

    Partner Rogue Sprints 5:55 x 7

    Post Workout: 5 min Cold bath.
    Last edited by TravisRatzloff; 12-20-2019 at 04:19 PM.

  7. #27
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    Nov 2019
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    Nice! Strong pushing. Glad you've adopted the cold baths.

  8. #28
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    Nov 2019
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    91

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    Quote Originally Posted by kris90 View Post
    Nice! Strong pushing. Glad you've adopted the cold baths.
    Have done it 3 times, definitely feeling better the rest of the day because of them. I am only going in a inch above above my navel but still helping with low back and legs. Thanks for the info.

  9. #29
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    Nov 2019
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    Week 6, Session 12, 11:00 AM, Weight 198.

    Squat (245) 5, 5, 5
    Bench (245) 5, 5, 5
    Dead (305) 5

    Warm - Rogue Bike 3 min, dynamic stretch, Dropfreeze 12" x 6

    Squat, slow but moving, Set 1 and 2 I took 3 full breaths between rep. Tried taking only 1 on last set and was able to move well.

    Bench, Bar is slowing down, I think i am starting to get to work now on these. 5 Reps at FULL ROM feels way different than heavy single program I did 6 months ago. This is much more difficult.

    Dead, I think we will be getting to work next week on 315x5, then maybe adjust to 5 lb increase.

    Post workout: Dropfreeze - 12" x 10, 14" x 10. Knees feel great.

    All in all very good session, body felt like crap going in, not enough sleep. I felt good after.

  10. #30
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    Nov 2019
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    91

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    starting strength coach development program
    Week 6, Session 13, 11:00 A.M.

    Squat (250) 5, 5, 5
    Bench (250) 5, 5, 5
    Dead (315) 5
    Press (135) 5, 5, 5

    Good session. Everything moved very well.

    Started my 72 mother on SS today She loved it!

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