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- Mar 6, 2013
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Yolog
- Thread starter LZD
- Start date
28/2, 2014:
Warm-up: SMR, some stretching.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 1
110 x 1
120 x 5
120 x 5
120 x 5
Bench
20 x 10
40 x 5
50 x 3
60 x 3
70 x 3
80 x 5
80 x 5
80 x 5
Pendlay Row
60 x 5
70 x 5
77.5 x 5
77.5 x 5
77.5 x 5
Assistance:
Facepull superset with pec stretch
60 x 20
70 x 20
70 x 20
Wrist Roller
7.5 x 3
CoC Trainer
8 reps per hand, max hold on final rep
Notes:
- Squats were a volume PR. More a product of running 5/3/1 last year than anything. You don't do sets across. Last time I ran starting strength I failed reps at 110, 112, 115, and gave up after failing 117.5kg. I'm up to 120 this time around and haven't come close to failing.
- Nice to nail the bench as I got 5/3/3 last time with 80.
Warm-up: SMR, some stretching.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 1
110 x 1
120 x 5
120 x 5
120 x 5
Bench
20 x 10
40 x 5
50 x 3
60 x 3
70 x 3
80 x 5
80 x 5
80 x 5
Pendlay Row
60 x 5
70 x 5
77.5 x 5
77.5 x 5
77.5 x 5
Assistance:
Facepull superset with pec stretch
60 x 20
70 x 20
70 x 20
Wrist Roller
7.5 x 3
CoC Trainer
8 reps per hand, max hold on final rep
Notes:
- Squats were a volume PR. More a product of running 5/3/1 last year than anything. You don't do sets across. Last time I ran starting strength I failed reps at 110, 112, 115, and gave up after failing 117.5kg. I'm up to 120 this time around and haven't come close to failing.
- Nice to nail the bench as I got 5/3/3 last time with 80.
3/3, 2014:
No time today, had to squeeze this session into a jam packed day. Just hit a top set instead of 3 x 5. Rest times were only as long as it took to adjust the weight on the bar.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 3
120 x 5
Bench
20 x 10
40 x 5
50 x 3
60 x 3
70 x 3
80 x 5
Pendlay Row
50 x 5
60 x 5
70 x 5
80 x 5
No time for any assistance.
I am strongly considering switching to TM. If it is "soon", that will only be the case by a week or so. Squatting 3 x 5 in progressive increments is becoming more and more difficult to recover from with two games of indoor soccer per week. I'd almost definitely be capable of hitting my old 1rm again (150kg). So I am quite happy.
No time today, had to squeeze this session into a jam packed day. Just hit a top set instead of 3 x 5. Rest times were only as long as it took to adjust the weight on the bar.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 3
120 x 5
Bench
20 x 10
40 x 5
50 x 3
60 x 3
70 x 3
80 x 5
Pendlay Row
50 x 5
60 x 5
70 x 5
80 x 5
No time for any assistance.
I am strongly considering switching to TM. If it is "soon", that will only be the case by a week or so. Squatting 3 x 5 in progressive increments is becoming more and more difficult to recover from with two games of indoor soccer per week. I'd almost definitely be capable of hitting my old 1rm again (150kg). So I am quite happy.
I'm currently running SS with rows to get back into lifting after a holiday I took in Europe over Christmas. So I've been adding weight every session (3x per week on Squat, 3 x per fortnight on Bench and Press). I actually think that I am as strong as I was when I left, but that I can keep going with linear progression past where I was pre-vacation, which is really cool.
You're right! I should post in there. Only trouble is a recurring elbow injury which has stopped me chinning.....
5/3, 2014:
My session got cut short at the end. Didn't really have the energy to deadlift anyway. Quite beat up from soccer. Some dickhead ruined my second set of press.
Warm-up: SMR, stretches.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 3
122.5 x 5
122.5 x 5
122.5 x 5
Press
20 x 6
30 x 3
37.5 x 3
45 x 3
52.5 x 5
52.5 x 4 + F <--- Wasn't concentrating because some idiot walked near my bar...
52.5 x 6 <--- made up for it.
Facepull
3 x 20
Curl
4 sets
My session got cut short at the end. Didn't really have the energy to deadlift anyway. Quite beat up from soccer. Some dickhead ruined my second set of press.
Warm-up: SMR, stretches.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 3
122.5 x 5
122.5 x 5
122.5 x 5
Press
20 x 6
30 x 3
37.5 x 3
45 x 3
52.5 x 5
52.5 x 4 + F <--- Wasn't concentrating because some idiot walked near my bar...
52.5 x 6 <--- made up for it.
Facepull
3 x 20
Curl
4 sets
7/3, 2014:
Well, that's my second stall on bench. I need to reset. Little fucked from squatting, but seriously though, fuckmybenchsucks.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 2
115 x 1
125 x 5
125 x 5
125 x 5
Bench
20 x 10
40 x 5
50 x 3
60 x 3
70 x 3
82.5 x 3 <--- lol fuck. Think I was fucked from squats. Shoulder and elbow a little sore.
82.5 x 2
75 x 3
70 x 5
Pendlay Row
60 x 5
80 x 5
80 x 5
80 x 5
Well, that's my second stall on bench. I need to reset. Little fucked from squatting, but seriously though, fuckmybenchsucks.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 2
115 x 1
125 x 5
125 x 5
125 x 5
Bench
20 x 10
40 x 5
50 x 3
60 x 3
70 x 3
82.5 x 3 <--- lol fuck. Think I was fucked from squats. Shoulder and elbow a little sore.
82.5 x 2
75 x 3
70 x 5
Pendlay Row
60 x 5
80 x 5
80 x 5
80 x 5
9/3, 2014:
Futsal - roughly 40 minutes, very light casual game (friendly due to forfeiture). No sprints.
10/3, 2014:
Gym closed due to public holiday.
11/3, 2014:
Futsal - 40 minutes.
Extremely intense/rough game. We played the top team, who were undefeated. We were up 4-2 and started crumbling. They drew level, 4-4. With under 20 seconds to go I was fouled against and given a penalty! Scored at the siren for the win. bestdayofmylife.jpeg
Futsal - roughly 40 minutes, very light casual game (friendly due to forfeiture). No sprints.
10/3, 2014:
Gym closed due to public holiday.
11/3, 2014:
Futsal - 40 minutes.
Extremely intense/rough game. We played the top team, who were undefeated. We were up 4-2 and started crumbling. They drew level, 4-4. With under 20 seconds to go I was fouled against and given a penalty! Scored at the siren for the win. bestdayofmylife.jpeg
- Joined
- Jan 29, 2010
- Messages
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- 0
Might be a good idea. I encourage anyone working towards the end of their linear gains to jump on TM and not over think it too much. Sure, you may make faster progress on SS but as that shit gets heavy your life is just miserable and training can be a real chore. It should be fun. TM is very malleable and the gains are basically endless, albeit a little slower than SS. But the progress WILL be there.
That's what I figure. Jumping on a week early is only 7.5kg "too soon". Easily made up in a week and potentially offers longer-running gains. If I burn out on LP I will need to deload a bit.
12/3, 2014:
Warm-up: SMR, squat stretches.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 2
115 x 1
127.5 x 5, 3 sets. <--- Volume PR. This was my 3RM 6 months ago...had more in the tank.
Press
20 x 5
30 x 5
37.5 x 3
45 x 3
50 x 1
55 x 4+F <---What the fuck. Hit 52.5 x 6 on the 3rd set last time. Crumble.
55 x 1... <--- oh god...
40 x 8
30 x 8
Deadlift
60 x 5
80 x 3
100 x 3
120 x 3
145 x 5
Facepulls
100 reps in 4 sets, rest/pause.
Notes:
- I think the squatting load ruined my for press. My lower back was very fatigued. My elbows and shoulders were also tired from grinding the squat reps a little. Both bench and press have suffered lately with surprise drops after adding only 2.5kg. Both went from 3 x 5 to 4/1, and 3/2...
Warm-up: SMR, squat stretches.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 2
115 x 1
127.5 x 5, 3 sets. <--- Volume PR. This was my 3RM 6 months ago...had more in the tank.
Press
20 x 5
30 x 5
37.5 x 3
45 x 3
50 x 1
55 x 4+F <---What the fuck. Hit 52.5 x 6 on the 3rd set last time. Crumble.
55 x 1... <--- oh god...
40 x 8
30 x 8
Deadlift
60 x 5
80 x 3
100 x 3
120 x 3
145 x 5
Facepulls
100 reps in 4 sets, rest/pause.
Notes:
- I think the squatting load ruined my for press. My lower back was very fatigued. My elbows and shoulders were also tired from grinding the squat reps a little. Both bench and press have suffered lately with surprise drops after adding only 2.5kg. Both went from 3 x 5 to 4/1, and 3/2...
14/3, 2014:
I have some weird sharp pain in my left trap/lat area (kind of where they join). Fucked me up today. I think bar placement on squats is pinching something. It has disappeared now.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 1
120 x 1
130 x 5 <--- easy, except for pain in trap. Decided I'd push through next sets because it was within my capabilities.
130 x 3 <--- before I knew it I had re-racked...
Bench Press
20 x 10
40 x 5
50 x 3
60 x 3
70 x 3
77.5 x 1
82.5 x 2 <--- gave up. Nerve pinching thing.
60 x 10
Lat Pulldown
30 x 10
40 x 10, 3 sets.
Back Extension
BW x 10, 2 sets.
Notes:
- Might retry 130kg on monday. I think I am at the end of LP. I think the pain in my back is related to accumulated fatigue. I can't feel anything in it now.
I have some weird sharp pain in my left trap/lat area (kind of where they join). Fucked me up today. I think bar placement on squats is pinching something. It has disappeared now.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 1
120 x 1
130 x 5 <--- easy, except for pain in trap. Decided I'd push through next sets because it was within my capabilities.
130 x 3 <--- before I knew it I had re-racked...
Bench Press
20 x 10
40 x 5
50 x 3
60 x 3
70 x 3
77.5 x 1
82.5 x 2 <--- gave up. Nerve pinching thing.
60 x 10
Lat Pulldown
30 x 10
40 x 10, 3 sets.
Back Extension
BW x 10, 2 sets.
Notes:
- Might retry 130kg on monday. I think I am at the end of LP. I think the pain in my back is related to accumulated fatigue. I can't feel anything in it now.
17/3, 2014:
Warm-up: SMR, Squat stretches.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 3
120 x 1
130 x 5, 3 sets. (PR!)
Bench (light)
20 x 10
40 x 5
50 x 3
60 x 3
70 x 5, 3 sets.
CS Row (room for Pendlay's was non-existent. Damn lifting at 6pm...)
25 x 12, 3 sets.
DB Curl
8s x 10
10s x 10
Notes:
- So happy to hit 130 x 5 across 3 sets. Nothing by most of y'all's standards but for a lanky bastard like me, I am happy. I think I will switch to the Texas Method now. LP on squats is too hard to recover from (I took an extra day and still ground far too many reps.). Additionally, my bench and press have stalled. They struggle after squats. Upper/Lower split here we come.
Warm-up: SMR, Squat stretches.
Squat
20 x 10
40 x 6
60 x 3
80 x 3
100 x 3
120 x 1
130 x 5, 3 sets. (PR!)
Bench (light)
20 x 10
40 x 5
50 x 3
60 x 3
70 x 5, 3 sets.
CS Row (room for Pendlay's was non-existent. Damn lifting at 6pm...)
25 x 12, 3 sets.
DB Curl
8s x 10
10s x 10
Notes:
- So happy to hit 130 x 5 across 3 sets. Nothing by most of y'all's standards but for a lanky bastard like me, I am happy. I think I will switch to the Texas Method now. LP on squats is too hard to recover from (I took an extra day and still ground far too many reps.). Additionally, my bench and press have stalled. They struggle after squats. Upper/Lower split here we come.
Cheers!
