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Thread: phfrohring's training logs

  1. #21
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    81

    Default

    • starting strength seminar april 2024
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    A disaster :

    expected: bench press x 124 kg x 5 reps x 3 series
    observed: bench press x 121 kg x 3 reps x 5 series

    expected: press x 78 kg x 5 reps x 3 series
    observed: press x 70 kg x 5 reps x 3 series

    So, i've updated the program.
    Regarding finding a formula to predict 1rm, I've given up since all things I've found seemed to be dubious.
    Instead, purely empirical fidgeting with the numbers, cannot be worse.
    I pity anyone reading that bad of an English writing.

    Nevertheless, the chart is still glorious:




    Google Sheets:

    - Definition
    - Program
    - Max
    - All lifts
    - Data
    - Squat
    - Deadlift
    - Press
    - Bench press
    - Power clean
    - Chin up
    - Sleep
    - Body weigth
    Last edited by Pierre-Henry F.; 06-11-2022 at 09:36 AM.

  2. #22
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    81

    Default Blood has been spilled.

    So, apparently, I need guidance, once more.
    The bar slipped during a warmup set @ 160kg and this is the result:



    So, I will try to get filmed and hope that someone will help.
    Anyway, here are the lifts:



    Google Sheets:

    - Glossary
    - Data
    - Max
    - Program
    - All lifts
    - Squat
    - Deadlift
    - Press
    - Bench press
    - Power clean
    - Chin up
    - Sleep
    - Body weigth
    Last edited by Pierre-Henry F.; 06-14-2022 at 04:42 AM.

  3. #23
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    81

    Default Please, roast that squat.

    So it went well, except for the part where I broke my shorts because of a slight logistical mix up.
    I did the videos anyway ; so please, do roast my squat.
    An interesting consequence of my skin being split open is that I had to focus quite hard not so make the bar roll over it.
    Pain is a good teacher.
    (Avoid the sound, the music is God awful.)

    https://youtube.com/shorts/gQ7Bf05wZtE?feature=share

    The now traditional glorious chart:




    Google Sheets:

    - Glossary
    - Data
    - Max
    - Program
    - All lifts
    - Squat
    - Deadlift
    - Press
    - Bench press
    - Power clean
    - Chin up
    - Sleep
    - Body weigth
    Last edited by Pierre-Henry F.; 06-15-2022 at 02:59 PM.

  4. #24
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    81

    Default

    It went O.K.: I had to adjust the weights for the heavy bench but the heavy press passed.
    The squat was painful but well... I did it: deadlift and squat in the same session is hard.

    Speaking of which: is my squat so perfect that no critic at all can be made?

    https://youtube.com/shorts/gQ7Bf05wZtE?feature=share

    The SS belt is positively great:






    Google Sheets:

    - Glossary
    - Data
    - Max
    - Program
    - All lifts
    - Squat
    - Deadlift
    - Press
    - Bench press
    - Power clean
    - Chin up
    - Sleep
    - Body weigth

  5. #25
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    81

    Default

    I had to make slight adjustments because of available bars, weights and the hole in my back.
    so I bumped the weight up to 180kg instead of 178kg for the squat, 190kg instead of 196 for the deadlift etc.
    The biggest drawback is that I missed 3 reps over 9 because the pain due to the injury.
    All in all, it was not so bad.
    Just glad to have trained at all.

    A few squats:

    https://youtube.com/shorts/lb4PR0YI1cA?feature=share


    All lifts:




    Google Sheets:

    - Glossary
    - Data
    - Max
    - Program
    - All lifts
    - Squat
    - Deadlift
    - Press
    - Bench press
    - Power clean
    - Chin up
    - Sleep
    - Body weigth

  6. #26
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    81

    Default Fixing my squats: session 1

    Context
    I missed 2 sessions, so I did the same weights as last monday.
    The main objective was to implement suggestions of Alex Ptacek and Jovan Dragisic thanks to this technique thread.
    I have to mention the great squats of francesco.decaro which I watched many times to try to improve mine.
    Fixing my squats will take a few sessions.
    This is the first session and I took a few videos.

    Objective
    Here are the things that I try to fix:


    Attempts
    1. Video: 160kg
    2. Video: 180kg
    3. Video: 180kg


    Discussion
    • Video 1:
      • Bar position: seems OK.
      • Straight wrists: seems OK.
      • Stance: seems OK.
    • Video 2:
      • Bar position: seems OK.
      • Straight wrists: NOK. ; I fail to keep a nice shelf.
      • Stance: seems OK.
    • Video 3:
      • Bar position: seems OK.
      • Straight wrists: NOK. ; I fail to keep a nice shelf. The torso makes a strange angle with the hips: the angle should not change once set.
      • Stance: seems OK.


    All lifts


    Google Sheets:
    - Glossary
    - Data
    - Max
    - Program
    - All lifts
    - Squat
    - Deadlift
    - Press
    - Bench press
    - Power clean
    - Chin up
    - Sleep
    - Body weigth
    Last edited by Pierre-Henry F.; 06-28-2022 at 09:09 AM. Reason: Videos timestamps edits.

  7. #27
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    81

    Default

    Context
    I slept 4:00.
    The session was painful.
    Right hamstring felt pretty sore, I'm surprised it did not snap.
    The heavy deadlift went surprisingly well.
    Anything else was terrible, especially the squats.
    I'm still missing some skin and it does not get better despite trying to protect the wound.
    I'm probably going to squat high bar for a couple of weeks for the thing to heal.
    I did not even do the 5 series, just 3.
    I skipped the powercleans, the session was way too long, north of 2:30.
    What a shitty session.
    I took videos of the squats, I might do a blooper with it.


    Objective
    Go back home and sleep.

    Attempts
    1. Video: squats, 153kg


    Discussion
    It's a hot mess.

    All lifts


    Google Sheets:
    - Glossary
    - Data
    - Max
    - Program
    - All lifts
    - Squat
    - Deadlift
    - Press
    - Bench press
    - Power clean
    - Chin up
    - Sleep
    - Body weigth

  8. #28
    Join Date
    Apr 2022
    Location
    Tallahassee
    Posts
    281

    Default

    Quote Originally Posted by Pierre-Henry F. View Post
    Context
    I slept 4:00.
    The session was painful.
    Right hamstring felt pretty sore, I'm surprised it did not snap.
    The heavy deadlift went surprisingly well.
    Anything else was terrible, especially the squats.
    I'm still missing some skin and it does not get better despite trying to protect the wound.
    I'm probably going to squat high bar for a couple of weeks for the thing to heal.
    I did not even do the 5 series, just 3.
    I skipped the powercleans, the session was way too long, north of 2:30.
    What a shitty session.
    I took videos of the squats, I might do a blooper with it.


    Objective
    Go back home and sleep.

    Attempts
    1. Video: squats, 153kg


    Discussion
    It's a hot mess.

    All lifts


    Google Sheets:
    - Glossary
    - Data
    - Max
    - Program
    - All lifts
    - Squat
    - Deadlift
    - Press
    - Bench press
    - Power clean
    - Chin up
    - Sleep
    - Body weigth
    These graphs are amazing. Would you mind if I made a copy and used it for my own training?

  9. #29
    Join Date
    Jan 2018
    Location
    Toulouse, France
    Posts
    81

    Default

    Quote Originally Posted by Roy Thomas View Post
    These graphs are amazing. Would you mind if I made a copy and used it for my own training?
    Please do.
    I've added a Free Culture License to the thing.
    It means that you (or anyone) can pretty much do whatever you want with it except endorsing me with any responsibility of any sort for whatever reason.
    It also means that if you were to share your copy or a derived work from it, it would be under the same license, which I think is appropriate since this forum is a treasure trove of free quality info.
    It's a small gift to that community.
    If you find any mistake, please let me know, and I will probably fix it.

    PHF
    Last edited by Pierre-Henry F.; 07-04-2022 at 09:06 AM. Reason: Fixing a few "frenchism" in my english.

  10. #30
    Join Date
    Apr 2022
    Location
    Tallahassee
    Posts
    281

    Default

    starting strength coach development program
    Quote Originally Posted by Pierre-Henry F. View Post
    Please do.
    I've added a Free Culture License to the thing.
    It means that you (or anyone) can pretty much do whatever you want with it except endorsing me with any responsibility of any sort for whatever reason.
    It also means that if you were to share your copy or a derived work from it, it would be under the same license, which I think is appropriate since this forum is a treasure trove of free quality info.
    It's a small gift to that community.
    If you find any mistake, please tell me and I will probably fix it.

    PHF
    10/10. Thank you kind sir

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