today. 275 for 5x5. Final set shown. My groove, timing of elbow flare and touch point felt damn near perfect. Lost a little tightness the final inch or so of rep one. But i cleaned it up on subsequent reps.
This ties my volume pr 5x5. But this is a wider than comp grip, minimal arch and no leg drive. Not to mention a much lower body weight.
I always get really excited for little wins like this. Sometimes i get really down on myself when i dont get to see progress. But often times my recovery, life stress, and general fatigue leave me in a state that doesnt really let me show off my progress. But as coach @stanton_strength
says "what matters is doing the necessary volume and intensity for THAT DAY". And thats why i use velocity. Thanks @ivankin123
for the lift off!
#bench #press #strong #strength #strengthtraining #powerlifting #powerlifter #chestday #gains #ssoc #startingstrength #startingstrengthcoach
Welcome the newest novice class member Ken. A single sessions of demonstration to Ken about how much better he can move in just 60 minutes was enough to sell him on the class. Really, these classes are priced too low. Still an available slot at 6pm and a new class opening at 6am.
#stanton_strength #startingstrength #startingstrengthcoach #noviceclass
Colorado was beautiful! I have never been to anything quite like the @startingstrength
seminar. Intense, informative and exhausting. I opted in to be evaluated as a coach. I had good and bad reviews. The power clean was my weakness by far. Good news is I was evaluated to have excellent form on every lift, even "textbook" form on the press and I had good ideas to correct deviations of a difficult lifters form. Also was told I had a fairly firm grasp on the teaching methods. Bad news I was far, far, far to quiet, I wasn't assertive at all, and I was too slow to pick up on some deviations. Overall I'm happy with it I know I failed but I've only been coaching for 4 months and I took a chance I probably should have another 4 months under my belt and might have had a better chance. I only taught the power clean 3 times so it didn't surprise me I failed. This was a measuring stick to see if I have what it takes and it honestly made me want it more. They demand perfection and that's what I need to demand of myself. Lastly thank you for all the support to all my friends and clients that stopped by to help me out or simply just send positivity. I enjoy doing this and hope next time I come out on top. My journey continues.
#barbellmedicine #startingstrength #fitness #training #barbell #coaching #utahfitness
Like most people, I usually find bench the least fatiguing out of all the lifts – but my fettuccine arms feel like they’re going to drop off after sets of 10. 🍝
Top single: n/a
Working sets: 45.0kg x 3 sets x 10 reps
Hahaha, look at my eyebrows rise as I lift the weight. That’s so funny to me. After this, we did some heavy holds at 245 and 265 so I can get used to the heavy feeling before actually having to lift them. 265, I wanted it off so quickly.
Training Log May 22nd, 2018
1x425lbs @ RPE 10 (PR! 🤩)
2x4x345lbs @ RPE 7
1x150lbs @ RPE 10
2x4x120lbs @ RPE 7
38 reps over 4 sets
What a week! PR on the deadlift at 425lbs. Went up relatively smoothly and I’m pretty happy with my hip position at the start of the pull. This is my last heavy single until mid-July and I’m looking forward to getting in lots of lower-intensity volume during the hypertrophy block I start in a couple weeks.
OHP. The bar was coming very strongly off my chest during warmup so I tried something crazy and put 155lbs on the bar. 10lbs jump from my current PR. Which if you know the press, is an insane move. Lol. This lift does NOT want to budge for most people. Failed the rep half way up but whatever.
Still managed a PR at 150lbs. I’m happy with that! Volume sets at 120lbs felt damn near effortless. I think I’m getting some carry-over from benching. Perks of being a newb lifter!
Chin-ups. Just cranked out 38 reps over 4 sets and called it good. Being deload week I was happy with that.
I’ve really enjoyed running the #barbellmedicine
12 Week Strength Template. It’s given me lots of submaximal 1RM testing and gave me some massive PRs.
But real talk, I’m feeling pretty beat up. Meniscus in both knees have been yelling at me even getting up off the couch. Left adductor has been extremely sensitive and I’ve had consistent pain for a couple weeks now.
Given the great content from @austin_barbellmedicine
, I’m still training. But I will look forward to lower loadings and a chance to correct any deficiencies in my squat form that may be related to the adductor and meniscus pain.
A couple more days of lighter assistance lifting then it’s wedding and honeymoon time!
Totally crushed tonight's workout. Likely due to excess calories/carbs these last few days along with the temporary end of a big push at work. #feelsgood
to not get owned by those weights.
👫 ( < thats deadliftday on the left) Swipe ↔ to see me deadlift even less weight on my backoff set 🙌
Still grinding, still making it happen from home when I need too. More gainz coming at you!
She’s 45 years old; she looks like she is 35 years old; she has the body of a 25 year old. Why on earth is she with me?! #lucky
Here’s my workout for the day: - Squat 4 sets of 6 (top sets 255lbs @8 shown)
- Bench 4 sets of 6 (no vid but top sets 210lbs @8)
- Rows 135lbs myoreps. Did 16 reps to start then 3 reps after a 5 breath rest until I missed 3 for a total of 6 “breathing sets”
Had to hit pause on my LP since I have a move coming up and I no longer have access to a gym with safeties. Out of an abundance of caution I took some weight of the bar and did a more hypertrophy biassed workout today.
I’m still really novice with RPE but I used the chart to find my target % and felt it out from there.
The importance of a good theoretical foundation:
I have been squatting for quite a while now and have also achieved good results for a beginner. But suddenly I could hardly increase the weight, I was already completely finished after the second set and even got weaker! At first I thought of overtraining, so I took the first voluntary break in over a year. All the time I also assumed that it could be because of my technique because I hardly felt an activation of my butt. So I started reading Mark Rippetoe's masterpiece "Starting Strength" during my break/deloading week. Here I realized that my technique was completely wrong, although this was not visually visible. With his technique, I became stronger immediately, and felt finally my glutes.
@startingstrength #startingstrength #markrippetoe
Video on the left is from 12/1/17. It’s a mess, trying to squat far too upright with a low bar position. The video on the right is from today’s training session. I would never claim to have a perfect squat, but I would claim to have made great improvements in the last five months. Just trying to get a little better every day. I’m also about 20 pounds heavier today than last December 💪🏻.
Power Clean 185x3x3
#startingstrength #welookdown #practicalprogramming #squats #idontowntherightstothismusic
OHP(yeah you know me): 60x3...70x3...75x5...60x5x3 "It's far better to make slow, steady increases in all your lifts for months than it is to make fast, unsustainable increases for weeks; do the math and you'll see the point. There will be plenty of time later for more exercises and more elaborate programming, but as long as simple works, complex is neither necessary nor desirable."
"Cause things change, but it ain't what defines you
Yeah, sometimes we need things that remind you."
#dirtyheads #feelinggood @dirtyheads
90lbs 5x5 I’m still practicing my form and trying to get my technique right
Week 3 - Volume Squats 290x5x5, BB Rows 185x5x3
Squats felt good today. Form was solid. Volume days are tough in the garage and the heat. Overall pleased with today’s training. Interested to see if intensify day looks better than last week on Friday.
#startingstrength #texasmethod #lowbarsquats
making sure Norul from our semi private coaching classes sets up her deadlift in accordance to the Starting Strength model.
The Press - After last week’s PR Bodyweight Press I’m sticking with my focus on this fav lift and running it as long as I keep making progress.
Check my bio link for a great article from Starting Strength “Grippaldi the Great: How to Train the Overhead Press”. While I’m not following this programming specifically I was happy to see a lot of overlap between how one of the best all time pressers trained and what I’m doing.
These are from my last week of training and all are either right out of his playbook or close variations.
DB weighted crunches 80x3x10
BB weighted crunches 45x3x10
Seated DB Press 75x4x5@6
DB Bench Press 170x6x5@8
Pin Press 160x2x2@8, 164x2x2@9
Press 133x1, 150x1@9, 150x1@10
“Ab work aides in creating the ‘giant spring.’ During the Olympic press the abs and hips must be coordinated to create the initial thrust.” - Grippaldi
Check my Story for some of yesterday’s pressing.
What’s your plan for improving your favorite lift?
#agingstrengthfully #wolverine #thebarbellsanctuary
I had a great time at the @startingstrength
Bench Press and Press Training Camp. Thank you SSCs Nick and John.
Remember to do your fives, folks.