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Thread: Road to novice

  1. #171
    Join Date
    Nov 2014
    Location
    New Jersey
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    4,932

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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    nice PRs! that's the way to close out the year!

  2. #172
    Join Date
    Feb 2021
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    183

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    Quote Originally Posted by Mr. Bingley View Post
    nice PRs! that's the way to close out the year!
    Thank you!

  3. #173
    Join Date
    Feb 2021
    Posts
    183

    Default LS W12: 29 Dec 2021

    Squat: 1x5@140kg (308lb), 2x5@129kg (283lb)

    Lat pulldown: 4x10@48.5kg (106lb)
    Hamstring curl: 4x12@39kg (85lb)
    Bicep curl: 4x8@33kg (72lb)

    Maintenance squat was like usually heavy but manageable. In case of lat pulldowns I was able to perform 10 reps rather than planned 12. As on Monday leg curls were tough, I tried same weight again on Wednesday and it was tough again so it is time to reduce jumps.

  4. #174
    Join Date
    Feb 2021
    Posts
    183

    Default LS W12: 31 Dec 2021

    Squat: 2x5@106kg (233lb)
    Deadlift: 1x5@139kg (305lb) 1RM,2RM,3RM,4RM,5RM PR

    Lying tricep extension: 4x8@23kg (50lb)
    Leg extension: 4x12@42kg (92lb)
    Bicep curl: 4x10@33kg (72lb)

    This time I tried mixed grip and chalk. Grip was not an issue but I think it changed slightly set up. I will need to get use to that. Overall reps were hard and after the third one I was worried I would not compete all 5 reps but eventually I was able to do it. During curls my right elbow hurt but I don't think it had anything to deal with the alternate grip. Overall this is how this year ends.
    Last edited by adm; 01-02-2022 at 03:16 PM. Reason: fixed curl rep count

  5. #175
    Join Date
    Feb 2021
    Posts
    183

    Default LS W13: 03 Jan 2022

    Squat: 2x5@113.5kg (249lb)
    Deadlift: 3x5@120kg (264lb)

    Lat pulldown: 4x11@46.5kg (102lb)
    Lying tricep extension: 4x12@21kg (46lb)
    Bicep curl: 4x12@33kg (72lb)

    Deadlift went relatively smooth, it was easier than last week. Still no consistent way to set the back without dropping hips. I think I read all the articles and watched all the videos about it but it still is an issue. I think it improves over time anyway. Accessories were tough this time. In case of pull downs I realized I need to make those more consistent and those final reps are quite poor.
    Last edited by adm; 01-09-2022 at 07:44 AM.

  6. #176
    Join Date
    Feb 2021
    Posts
    183

    Default LS W13: 05 Jan 2022

    Squat: 1x5@140.5kg (309lb), 2x5@129.5kg (284lb)
    Press: 1x5@37kg (81lb)

    Lat pulldown: 12x4@46.5kg (102lb)
    Hamstring curl: 12x4@40kg (88lb)
    Bicep curl: 4x8@33.5kg (73lb)

    Overall this week has not gone very well. Squats looked awkwardly, at least the top set. I kind of blame too tight belt or maybe waist size. I ordered a new belt as I don't believe I will loose any fat in the nearest future. For now I decided to try smaller jumps on curls but we will see how it goes as it is really getting tough. I'm going to try to do more pulldowns as apparently my lats are super weak. In the meanwhile I did a set of light presses to check my shoulder condition. It was not bad, I may try to do some presses from time to time and see if this is going to make my shoulder condition worse or not. Bench is not an option at all now, sometimes I try a pushup but it is painful so with bench it would be same.

  7. #177
    Join Date
    Feb 2021
    Posts
    183

    Default LS W13: 07 Jan 2022

    Squat: 2x5@106.5kg (234lb)
    Deadlift: 1x5@141kg (310lb) 1RM,2RM,3RM,4RM,5RM PR

    Lying tricep extension: 4x8@24kg (52lb)
    Bicep curl: 4x10@33.5kg (73lb)
    Lat pulldown: 4x12@47kg (103lb)

    Those Fridays are mentally really tough. I have in mind that a week before it was really hard so next one has to be just worse and failure is close. This time all 5 reps were completed in 30 seconds which for me is quick. Form was far from being perfect. My hips were dropping but the bar didn't move forward but on the beginning of the pull they were shooting slightly up which I need to solve somehow. Generally this weight was meaningful for me as 141kg (310lb) is historically my best 3x5 squat. Curls were harder than ever and 12 reps on Monday may not happen. Overall I quite satisfied with how this exercise nicely progressed over last couple of months.

  8. #178
    Join Date
    Nov 2014
    Location
    New Jersey
    Posts
    4,932

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    nicely DONE! nothing beats deadlift PRS

  9. #179
    Join Date
    Feb 2021
    Posts
    183

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    Quote Originally Posted by Mr. Bingley View Post
    nicely DONE! nothing beats deadlift PRS
    Thank you Mr. Bingley. Not sure how this happened and if it is going to continue but for sure I will try.

  10. #180
    Join Date
    Feb 2021
    Posts
    183

    Default LS W14: 10 Jan 2022

    starting strength coach development program
    Squat: 2x5@114kg (250lb)
    Deadlift: 3x5@122kg (268lb)
    Press: 3x5@39kg (85lb)

    Lying tricep extension: 4x12@22kg (48lb)
    Lat pulldown: 4x12@47.5kg (104lb)
    Bicep curl: 4x12@33.5kg (73lb)

    I changed the camera angle and found that my thoracic spine is clearly overextended but lumbar spine is not set correctly. I set my hips lower and was able to set my lowback flat. A lot of work needed here. Anyhow overall this weight did not cause trouble which is good considering how tough was such weight a few weeks back. Another careful pressing session. Something is clicking in that right shoulder. Nothing crazy but better than nothing. Curls were barely completed.

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