Joining the Resistance: Starting Strength

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 35kg; 1x3 50kg; 1x2 65kg; 3x5 80kg
OHP: 2x5 bar; 1x5 25kg; 1x2 30 kg; 1x2 35kg; 3x5 42.5kg
DL: 1x5 60kg; 1x3 80kg; 1x2 100kg; 1x1 110kg; 1x5 125kg (more like five singles with short rest)
+5 singles with 60kg to work on form
A few power cleans and snatches, which I really like

Notes:
- on ohp shoulder tweaked slightly on last set

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 37,5kg; 1x3 55kg; 1x2 72,5kg; 3x5 85kg
BD: 2x5 bar; 1x5 30kg; 1x2 40kg; 1x2 50kg; 3x5 62,5kg
Chin-ups: 5/4/4 BW
BE: 1x10 BW, 3x10 10kg
PC: technique work (~ 30 reps)

Notes:
-not to bad
-need to do something for chins to suck less (Edit: going with the Selkow sceme now)
-last bench set was easiest (with the help of AC/DC)
-felt like a idiot on cleans: without thinking, I hit my thighs (like I should), exploded up (like I should) and almost hit myself in the face (not what I should do). Then it came to me, that I always cleaned without hitting my thighs, which makes cleans a whole lot easier. Now they FEEL right and explosive, so the only problem now is my rack position, which is not quite what it should be. Work on that and than add weigth. NICE.

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 37,5kg; 1x3 55kg; 1x2 72,5kg; 3x5 87,5kg
OHP: 2x5 bar; 1x5 27,5kg; 1x2 35kg; 1x2 40kg; 3x5 45kg
DL: 1x5 60kg; 1x3 80kg; 1x2 100kg; 1x1 120kg; 1x5 130kg

Notes:
-the squat work sets were ugly. I pretty much GMed the last three reps of every set. Same weight again. With DL I need to pull the bar into myself more
-need to rest longer inbetween sets

Edit:
-bougth a pvc-pipe, wrapped duct-tape around it and will use it as a foam roller
-left knee and hamstring/glute is aching a bit, not serious, but under watch
-morning BW: 87kg consistently over the last days

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 37,5kg; 1x3 55kg; 1x2 72,5kg; 3x5 87,5kg
BD: 2x5 bar; 1x5 32,5kg; 1x2 45kg; 1x2 57,5kg; 3x5 65kg
Chin-ups: 10x2 BW (done between squat work and all bench sets)
BE: 3x10 BW
bunch of pc's

Notes:
-considered skipping this, but I'm glad I didn't
-using the cues from NurseKnuckles, squatting went better, the GMing was limited to barely 2 reps. The problems probably came from increasing weigth to fast, so now only 2,5kg on skwats.

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 37,5kg; 1x3 55kg; 1x2 72,5kg; 3x5 90kg
OHP: 2x5 bar; 1x5 27,5kg; 1x2 35kg; 1x2 42,5kg; 3x5 47,5kg
DL: 1x5 60kg; 1x3 80kg; 1x2 100kg; 1x1 120kg; 1x5 135kg
bunch of PC's

Notes:

-used a new DL/Oly bar, very sharp knurling and easy spinning ends. If possible, I'm using it for Oly-work. I hope that nobody fucks this bar up.
-all in all pretty good session

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 37,5kg; 1x3 55kg; 1x2 72,5kg; 3x5 92,5kg
BD: 2x5 bar; 1x5 32,5kg; 1x2 45kg; 1x2 57,5kg; 3x5 67,5kg
Chin-ups: 10x2 BW
BE: 1x10 BW, 3x10 10kg

Notes: good, but pretty long

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 40kg; 1x3 60kg; 1x2 80; 3x5 95kg
OHP: 2x5 bar; 1x5 27,5kg; 1x2 35kg; 1x2 42,5kg; 5/3/5/2 50kg
DL: 1x5 60kg; 1x2 100kg; 1x3 120kg; 1x5 140kg

Notes:
-fucked up, rested to shortly before my sec. press set and got only 3, on the last set got al 5 and made the missing two reps on top of it. Again next time.
-forgot the WU-set for DL with 80kg, so decided to do a rep more with 120kg. So the last two reps were grinded. Can somebody say stupid?
-DL: bar got to my fingers, need to grip better and set up differently.
BW: 89kg

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 40kg; 1x3 60kg; 1x2 80kg; 3x5 97,5kg
BD: 2x5 bar; 1x5 35kg; 1x2 45kg; 1x2 60kg; 3x5 70kg
PC: 2x5 bar, 1x5 35kg, 1x3 40kg, 1x3 45kg, 5x3 50kg
Chin-ups: 10x2 BW
BE: 1x10 BW, 3x10 10kg

Notes:
-had time today and decided to do some cleans with weigth
-rack position is good, but need to catch the bar on my shoulders more, not my collarbone.....
-chest up on squats works good, only GMed on rep due to experimentation
-Stone Sour is awesome

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 40kg; 1x3 60kg; 1x2 80; 3x5 100kg
OHP: 2x5 bar; 1x5 27,5kg; 1x2 35kg; 1x2 42,5kg; 5/3/4 50kg
DL: 1x5 60kg; 1x3 80kg; 1x2 100kg; 1x3 120kg; 1x5 142,5kg

Notes:
-Squats were good, but to get rid of the GM I'll do it again
-OHP: dafuq?
-DL: almost easy

[KotovSyndrome]

WU: 5 min bike, Cossack-, BW Squats, HFS, SDis

SQ: 2x5 bar; 1x5 40kg; 1x3 60kg; 1x2 80; 3x5 100kg
BD: 2x5 bar; 1x5 35kg; 1x2 45kg; 1x2 60kg; 3x5 72,5kg
Chin-ups: 10x3 BW (done between squat and bench sets)
PC: 2x5 bar, 1x5 27,5kg, 1x4 40kg, 2x3 50kg

Notes:
have been sick since tuesday, but didn't want to cancel
-squats were good, benched on a uncomfortably narrow bench which made it worse
-CUs were completed but was totally spent after them so
-my PC's were rather poor