Julie Tries LP Julie Tries LP

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Thread: Julie Tries LP

  1. #1
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    Default Julie Tries LP

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    After a 15-month layoff ... Julie's back at it. I hope we can see a full LP through this time! Got a home lifting system, and enough weight to hit all loads up to 330lbs, so that should be plenty.

    Height: 69"
    Age: 41
    Weight: 158

    SSNLP, W1D1

    Squat: 55x5x3


    Her form remains excellent, even though the load is very slight.

    Bench: 45x5x3

    Press: 35x5x3


    Double dose of upper body work today. Might maintain this up to 4 weeks; or I might can it after the first week. Loads are so low it barely matters right now.

    Deadlift: 95x5

    With a solid hook grip. I'm aiming at doing these for 3x3 in the future; we'll see how many sessions of adding to a 1x5 she's got in her.

    Tonnage

    May track this or may not. Setting it down now just in case.

    Squat+DL tonnage: 1300

    Bench+Press tonnage: 1200
    Last edited by Geoff Bischoff; 05-11-2021 at 06:38 AM.

  2. #2
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    SSNLP, W1D2

    Squat: 75x5x3

    Press: 42x5x3

    Bench: 55x5x3

    Deadlift: 115x5


    +20 on Squat/DL, +10 on bench, +7 on press. I think we'll be able to close out the week still doing bench/press same day. Can't speak for next week.

    Tonnage

    Squat+DL: 1700 (+31%)

    Bench+Press: 1455 (+21%)

  3. #3
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    SSNLP, W1D3

    Squat: 65x5x3


    -10 lbs. Thinking through Wednesday's session, I realized that Julie's bar speed was much too slow at 75, and I really shouldn't have loaded her with a +20. That's a great move for 205-lb dudes. It's a less-great move for 155-lb ladies. So I ate some crow, and reduced load.

    Press: 35x8x3

    Worked some form in with some hypertrophy work.

    Bench: 61x5x3

    Yep, 61. Our home gym has some interesting quirks.

    Deadlift: 125x5

    +10 here. Came up fine, but I see I've let Julie make the same mistake I often make in deadlifts: We've absorbed the "high hips" cue so thoroughly that now both of us have our hips **too** high. My coach has been working me through it; I'll do similar with Julie, probably with 3x3 work at a reduced load.

    Tonnage

    Squat+DL: 1600 (-6%)

    Bench+Press: 1755 (+21%)


    Wow ... Upper body tonnage higher than lower today. That won't happen often.

  4. #4
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    SSNLP, W2D1

    Squat: 70x5x3


    Looking good. Challenging but not crushing on rep 5 set 3.

    Press: 45x5x3

    5s for this, +3lb from last sets across.

    Bench: 55x8x3

    8s here, at her 5s-across weight from two sessions ago.

    Deadlift: 125x3x3

    Kept the load, went triples, and worked with a lower hip setting. Entire bar path improved.

    Notes:

    Going to try this 5s/8s cycle on bench and press for as long as I can. Will need smaller jumps on press. Opened her paper log from 2018-2019 to find that, though Julie made great progress on press back then, she did so with jumps of only 1lb at a time. This was a 3lb jump for her. I'll try 2lbs and see how it goes next time we do 5s on press.

    Tonnage

    Squat+DL: 2175 (+36%)

    Bench+Press: 1995 (+14%)

  5. #5
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    SSNLP, W2D2

    Only 2 sessions this week; spread them out to MON/THURS to accommodate a grip Julie took with the kids.

    Squat: 77x5x3

    Took a 7lb jump because reasons.

    Press: 40x8x3

    Bench: 65x5x3

    Deadlift: 130x3x3


    Tonnage

    Squat+DL: 2325 (+7%)

    Bench+Press: 1935 (-3%)

  6. #6
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    SSNLP, W3D1

    Julie soldiered through two weeks of enhanced upper body volume. As she's a 41 year old homemaker and not a combat-arms trooper, I figure that's enough.

    Squat: 80x5x3

    Bench: 70x5x3

    Deadlift: 135x3x3


    Added weight to all movements: Success.

    Tonnage

    Squat+DL: 2415 (+4%)

    Bench: 1050 (New Data)


    I'll record bench/press in separate columns now, and keep SQ/DL together.
    Last edited by Geoff Bischoff; 05-26-2021 at 04:55 PM.

  7. #7
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    SSNLP, W3D2

    Squat: 85x5, 80x5x2


    Julie's left hammy was feeling a bit tweaky, so we dropped some weight on subsequent sets. I think next time we'll take the small win and just try for 85 across.

    Press: 47x5, 45x5x2

    +2lbs on the top set. Worked some pathing issues on the last two sets with a slight weight reduction.

    Deadlift: 140x3x3

    These are looking really solid.

    Tonnage

    Squat+DL: 2485 (+3%)

    Press: 685 (New Data)


    Now that uppers are one/session, gonna split these by Bench/Press.
    Last edited by Geoff Bischoff; 05-26-2021 at 04:55 PM.

  8. #8
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    SSNLP, W3D3

    Squat: 85x3x3

    Bench: 75x2, 73x3, 71x5, 4, 3


    Oops. I grabbed the 15-lb plates from my rack instead of the 10s, and what should've been a 65lb triple for a warmup ended up being a grinder for 2. :/ Anyway, slowly titrated down until we got some reps in. Dangit.

    Deadlift: 145x3x3

    Tonnage:

    Squat+DL: 2580 (+4%)
    Bench: 1221 (+16%) Oops

  9. #9
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    SSNLP, W4D1

    Squat: 87.5x5x3


    Going to move these to triples across, soon. Maybe next session, maybe next week.

    Press: 47x5x3

    Moving these and bench to triples across immediately.

    Deadlift: 150x2x3

    Julie pulled a double handily, but rep 3 was welded to the floor. We've added 55lbs to her deadlift in 4 weeks going every session; it's time to scale back for the long haul. I'm thinking: Monday, 2x3 (high load), Wednesday, Rows 3x8, Friday, 2x5 (lighter load).

    Tonnage:

    Squat+DL: 2212.5


    Considerable downturn due to deadlift volume reduction. We're in week 4 now, and Julie's soldiering on at an intentional calorie deficit (down 5lbs to 153 since start of training). Pulls will change effective now.

    Press: 705 (+3%)
    Last edited by Geoff Bischoff; 05-31-2021 at 02:07 PM.

  10. #10
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    starting strength coach development program
    SSNLP, W5D1

    Julie got herself a minor tweak last week. Had her perform "air squats" a few times during the week to feel her way through it. I think we're good to go back to semi-normal training now. Also, didn't mention this at the outset, but Julie's doing all of this in calorie deficit. She wants to lose her baby fat finally. She was at 170 at the beginning of the year; 158 at start of this training block. She's now down to 153 and still trending down. So ... I'm gonna take things slow on the lifting, and add weight as able. This will render tonnage-tracking effectively worthless, so I'll discontinue that until a later time when it might matter again.

    Squat: 90x3, 75x5x2

    Top triple then backoffs worked for her today.

    Bench: 60x8x3

    I think some lightweight 8s might be Julie's jam for awhile on the upper body motions.

    Row: 65x8x3

    For pulls: Tentatively aiming for one "heavy" pull a week. Idea I'm toying with: Monday, Light (rows). Wednesday, Medium (2x5 at a reduced load). Friday, Heavy (2x3 at a more meaningful load). This week's "heavy" load will probably be a bit on the light side, in case that's where Julie's tweak came in last week. Want her deadlifting, which means I need to keep her uninjured.
    Last edited by Geoff Bischoff; 06-09-2021 at 05:50 PM.

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