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Thread: Lbass, training log

  1. #21
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    May 2022
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    SW MO
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    The Log is up to date, I'll try to keep it that way.

  2. #22
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    Week 18

    8/29/2022

    Squat 260*5*5
    Press 157.5 Reps, 3,3,3,3,3
    Bench 185*5*5
    Deadlift 380

    8/31/2022

    Squat 320*5*3
    Press 127.5*5*5
    Bench 222.5 Reps 4,4,3,3,4
    PowerClean 155*5*3

    Sprained both wrist last Friday. Left wrist took a pretty good beating. Next to last rep on PowerCleans. I was in a hurry, needed to get home and finish some farm work before dark. Tried the last set to quick, hooked the barbell on the weight belt and instead of dropping the bar and resetting. I panicked and tried to force it on up to my chest... Only way I can explain it is like when the Strongman competitors do an axle clean... I dont know, it happened fast and hurt like hell. Bottom line is, I dropped the PowerClean weight because after 2 reps at 170 I knew I didn't want any more of that. Ordered wrist wraps.

    9/2/2022

    Squat 265*5*5
    Press 160 Reps, 3,3,3,3,3
    Bench 187.5*5*5
    Deadlift 385

    It's the end of the month, normally I'ld test Chins. I feel like I am close to moving to the "advanced novice" on deads, cleans, and chins added in.
    Been 4 solid weeks of workouts, No Fluff.

  3. #23
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    May 2022
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    SW MO
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    Wrists Wraps showed up today. Left wrist is still painful if I set up a little to wide on bench or when I powerclean.

    Week 19

    9/5/2022

    Squat 325*5*3
    Press 130*5*5
    Bench 225 Reps*4,4,4,3
    PowerClean 160*3*5
    Pin Press 1Rep/1Min 9x155

    I've almost decided, that the light bench will stay, the light OHP doesn't seem to be doing much. I need a better lockout, So i'm trying Pin Presses from the forehead. I know they need to be heavy singles, Just not sure of the time between reps.

    9/7/2022

    Squat 270*5*5
    Press 162.5 Reps*4,3,3,3,3
    Bench 190*5*5
    Deadlift 390*5

    9/9/2022

    Squat 330*5*3
    Press 170*10/2min rest
    Bench 227.5 Reps*4,4,4,3
    PowerClean 165*3*5

    Subbed in the Pin Press again, Seems max would be 175, couldn't be repeated with 60 sec rest. Think I'll settle at 10# over press day, 2 min rest. 5-10 reps... I'll keep reading and watching press videos.

    I work out in the afternoon, I'm getting so that I can't sleep after deadlifting and my Quads are staying a little sore. I'm going to try Monday, and see what happens. I may move on to the Advanced and add in the Chins.

    My biggest concern is my PowerClean, I know that I'm nursing these wrists. I have a hard time getting into the rack position. If I deadlift 400*5, I should be cleaning 50-55% or at least 200# for the workout. I shouldn't be struggling at 170... On top of that my bi-ceps are tired afterward, which I think means I have an arm-pull. I can't feel it. I wonder if I could make an appointment with someone at Starting Strength Tulsa. and if a trip down could fix it.

  4. #24
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    May 2022
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    SW MO
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    After the Monday Workout, I made the decision to start the "Advanced Novice". Deadlift every 9 days, add chins.

    Week 20

    9/12/2022

    Squat 275*5*5
    Press 165*3,2,2,2,2,2,2
    Bench 192.5*5*5
    Deadlift 395*5

    9/14/2022

    Squat 335*3*5
    Press Pin, 2min/10 reps@175-170#
    Bench 230*Reps,4,4,3,3,2
    Chin 100# Assistance 9,8,7,7,5.... 36 Total Reps

    9/16/2022

    Squat 280*5*5
    Press 167.5*8*2
    Bench 195*5*5
    PowerClean 135*2*3 Wrist Felt good today, Felt like shit before I finished warmups, SO I hit 2 sets of 3 at 135. I'm not going to push the issue. It should be healed by the next PowerClean Workout now that I"m on the "Advanced Novice" step and I have 9 days before the PowerClean comes around again.

    It's hard to believe just how sore Chins make me.

    Another thing, I have the setup and technique figured out on the pin presses, I've been doing more than recommended, and I'm sure I'm not advanced enough to need them. I'm going to take them out to see if the heavy days on bench and press get better. Need to shorten up the workouts as well, weather is cooling and I have a set of Storage units to build as soon as the concrete is poured.

    I touched base with a coach, Hoping to get something going there for the PowerClean instruction.

    Still getting leaner.

  5. #25
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    May 2022
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    SW MO
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    Week 21

    9/19/2022

    Squat 340*3*5
    Bench 232.5*5*3
    Chins 100# assistance, 9,9,6,6,6 Reps

    9/21/2022

    Squat 285*5*5
    Press 170*8*2
    Bench 225*1*5 Just a Test to see if I could get 5, Wanted to make sure I am getting stronger, not just trading higher intensity for lower reps.
    Deadlift 400*1*5

    9/23/2022

    Squat 345*3*5
    Bench 235*5*3 That's 5 sets of 3
    Chins----Lat pull down, 190#, reps 12,12,10,10 Used the machine today to check a baseline, easier to check for increased strength, even if it's not as good as an actual chin.

    I Have a session set up for next Saturday at Starting Strength Tulsa. Things are Progressing nicely, I've been heavier in the past, but even at this weight I'm going to need to move to a 2XL shirt and pants with more room in the Thighs. Still planning to run this NLP out, basically until I fail a Deadlift day. Feeling good.

  6. #26
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    May 2022
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    SW MO
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    Week 22

    9/26/2022

    Squat 290*5*5
    Press 172.5*7*2 +1
    Powerclean 155 3*3

    9/28/2022

    Squat 350*3*5
    Bench 237.5*5*3
    Chins 10,9,10,8 100#Assistance

    9/30/2022

    Squat 295*5*5
    Press 175*5*2 175*5*1
    Deadlift 405*1*5

    I actually switched the Deadlift and Press on Wed and Friday. So I would be fresher on Saturday when I saw the coach. This put Heavy Squat and Dead on the same day... I failed the 5th rep. It's been feeling like I've been rounding my back a little since about 385-390, So I had the coach check that as well.

    The coaching went well. The crew at Tulsa, OK was great. Onward and Upward.

  7. #27
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    Week 23

    10/3/2022

    Squat 355*3*5
    Bench 240*2*3 225*3*5
    Chins 8,7,6,5,5,5 100#assistance

    10/5/2022

    Squat 300*5*5
    Press 177.5*3 175*2 155*2*5
    PowerClean 85*5*3

    10/7/2022

    Squat 360*3*5
    Bench 227.5*3*5
    Chins 8,7,7,7,7 100#resistance

    Mondays Workout
    I wasn't going to complete the 3rd set, and with 2 more sets after that. I could have switched to doubles. Decided I'ld try to back off and check what I could do for 5s. Run the calculator and Determined 225*3*5 to hit my "tonnage" for the day... Should have been 225*2*5. Oh well.

    Wed Workout
    I'm used to doing Doubles on Press. Not Ready to do singles... Just makes the workout to long. So i'm backing these off as well so I can do 3 sets of 5. I'll run these back up in intensity. Hopefully by the time I get back to Singles I'll be pushing 185-200# and on a 4 day split or something with quicker workouts.
    Also, Worked on the Arm pull on the Cleans, Was advised to back them down to starting weights and I can move them back up faster than the initial jumps.

    So at a bench of 225 for 3x5. That's a goal met, Just need to keep pushing.

  8. #28
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    Week 24

    10/10/2022

    Squat 260*5*5
    Press 157.5*5,5,4,3
    Deadlift 390*1*5

    10/12/2022

    Squat 365*3*5
    Bench 230*3*5
    Chins 8,8,7,7,6 100# assistance, Plus 3 Negatives

    10/14/2022

    Squat 265*3*5
    Press 160*5,5,5
    PowerClean 95*3*5

    Deadlift, I backed back down to 385 to fix form issues, working back up.
    Press is going good after reset
    Bench is going good after reset.
    PowerCleans are moving up at sets of 5 because of the light weight.
    Chins are holding their own. I haven't been weighing myself, so not sure if that's good or bad. I do know that I went up a pant size and shirt size.
    Squat's, I hit another goal. I've added 60 Pounds to my squat since adding the light day... I have been feeling a little sore. So I looked over the Practical Programming book to look into maybe a move to HLM... I noticed that the light day is suppose to be 60-80% of the heavy day instead of the 85% I had been doing. Also 3x5 just like the heavy day instead of the 5x5 I was doing. These to changes to make the light day even lighter. Seems to help the soreness. Maybe that can milk a little more progress out of the current way of training.

  9. #29
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    May 2022
    Location
    SW MO
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    starting strength coach development program
    2 weeks shy of 6 months.

    Squat has moved from 150-365 for 3*5
    Press from 85 to 160*3*5
    Bench from 145 to 230*3*5
    Deadlift from 205 to 405*1*5

    Maybe not the greatest of LPs considering I weigh 250. But lifts are going up. I'm stronger than I've ever been and I don't have anymore serious pain on a day to day basis. I think it's been pretty impressive.

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