jshaw's Starting Strength log

[MatTheCur]

Good lookin' all around here, Josh! Those squats though ... man they looked a bit rough. Kinda got away from you a bit on that last one (déjà vu!!!!), but you got it back no probs. Looking VERY forward to seeing what's coming up for you!

[jshaw5]

Good lookin' all around here, Josh! Those squats though ... man they looked a bit rough. Kinda got away from you a bit on that last one (déjà vu!!!!), but you got it back no probs. Looking VERY forward to seeing what's coming up for you!

Thanks Matt. The last rep was not the prettiest, but I've had far uglier lol.

[jshaw5]

TSA Intermediate Program Week 5 Day 2

Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
235 lbs x 3 reps
285 lbs x 2 reps
325 lbs x 1 rep
375 lbs x 1 rep
425 lbs x 4 reps @7
425 lbs x 4 reps @7
425 lbs x 4 reps @7
425 lbs x 4 reps @7
This is the best my deadlift has ever felt. What makes that statement even more awesome is that this is while I am still recovering from that brutal squat session two days ago. I see a big PR coming when I get the chance to pull fresh.

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
215 lbs x 1 rep
245 lbs x 5 reps @9
245 lbs x 5 reps @9
245 lbs x 5 reps @9
245 lbs x 5 reps @9
245 lbs x 5 reps @9
These felt ok. They were a little tougher than I'd like them to be, but it's still a big volume PR. I think prior to TSA, my 5x5 bench PR was like 225, maybe 230, and that was with just the first rep paused and the rest tough and go.

Face Pulls
85 lbs x 12 reps x 3

Chest Supported Rows
90 lbs x 5 reps x 5

Hammer Curls
35 lbs x 15 reps x 3

ss w/

Reverse Grip Tricep Pushdowns
50 lbs x 15 reps x 3

[jjeane]

The DL PR that is coming will be off the hook! Excellent work!

[jshaw5]

TSA Intermediate Program Week 5 Day 4

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 1 rep
230 lbs x 1 rep
255 lbs x 4 reps @8.5
255 lbs x 4 reps @8.5
255 lbs x 4 reps @8.5
255 lbs x 4 reps @8.5
Bench continues to feel awesome. Another powerlifter at the gym pointed out that my ass came off the bench on my second set, so I made sure it stayed glued to the bench for the rest of my sets. The spreadsheet actually called for 250 again this week due to rounding, but I said fukc it and went with 255. I just looked back and noticed I did the exact same thing week 5 day 4 last cycle lol. These are +20 lbs over the same session last cycle and at the same RPE.

1" Paused Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
235 lbs x 3 reps
285 lbs x 2 reps
335 lbs x 1 rep
385 lbs x 3 reps @7
385 lbs x 3 reps @7
385 lbs x 3 reps @7
These are tough, but I'm really happy with how fast I get the bar moving after the pause.

Paused Slingshot Bench
295 lbs x 3 reps @8
295 lbs x 3 reps @8
295 lbs x 3 reps @8
These felt awesome too. I would've bumped the weight up a bit, but the program called for an @8 compared to an @9 last week.

Lat Pulldown
120 lbs x 10 reps x 3
I stuck with the same weight and reps, but these felt much improved over last week.

[Juggernaut0]

Ok, I think you can stop denying it. Your bench is now ahead of mine. lol Nice work.

[jshaw5]

Ok, I think you can stop denying it. Your bench is now ahead of mine. lol Nice work.

Haha thanks man. Yeah I'm super happy with my bench progress over the past 3-4 months, especially when I realize that I'm comparing paused volume sessions vs old touch and go intensity sessions.

[jshaw5]

TSA Intermediate Program Week 6 Day 1

Squats
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
285 lbs x 2 reps
335 lbs x 1 rep
385 lbs x 1 rep
430 lbs x 3 reps @8.5
430 lbs x 3 reps @8.5
430 lbs x 3 reps @8.5
430 lbs x 3 reps @9
430 lbs x 3 reps @9
No more 5x5. Hallelujah!!! These were tough, but not so absolutely draining like the 5x5's were getting. This is only 5 lbs short of my all time 3RM PR, but even the last set felt stronger than that PR from a few months back.

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 1 rep
225 lbs x 6 reps @7.5
225 lbs x 6 reps @7.5
225 lbs x 6 reps @7.5
225 lbs x 6 reps @7.5
I was a bit worn down from squats, but since the weight and reps dropped for this session, I still smashed through everything easy.

Cable Rows
170 lbs x 12 reps x 4

Slingshot Close Grip Bench
255 lbs x 5 reps @7
260 lbs x 5 reps @7.5
265 lbs x 5 reps @8
This was supposed to be 5x5, but I was exhausted and I had to take care of a couple things before work, so I cut the last two sets.

[jshaw5]

It's been pretty hectic the past week. Our baby girl, Charlotte, was released from the NICU on Tuesday. Our boy Nathaniel is still there, but he is doing great and almost ready to come home. I did hit the gym for day 2 and day 4, but I skipped day 3, which I actually haven't done since the twins were born a month ago lol.

TSA Intermediate Program Week Day 2

Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
235 lbs x 3 reps
285 lbs x 2 reps
325 lbs x 1 rep
385 lbs x 1 rep
435 lbs x 2 reps @6
435 lbs x 2 reps @6
435 lbs x 2 reps @6
435 lbs x 2 reps @6
These didn't even feel like work sets. I'm hoping for a big PR at the end of this cycle, but these felt so good it was hard to not just go for it now.

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
215 lbs x 1 rep
250 lbs x 4 reps @8
250 lbs x 4 reps @8
250 lbs x 4 reps @8
250 lbs x 4 reps @8
These were awesome.

Face Pulls
90 lbs x 12 reps x 3

Chest Supported Rows
90 lbs x 6 reps x 4

Hammer Curls
40 lbs x 12 reps x 4
40/35/30/25 lbs x 8 reps

ss w/

Reverse Grip Tricep Pushdowns
60 lbs x 12 reps x 4
60/50/40/30 lbs x 10 reps

TSA Intermediate Program Week 5 Day 4

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 1 rep
235 lbs x 1 rep
260 lbs x 3 reps @8
260 lbs x 3 reps @8.5
260 lbs x 3 reps @8.5
260 lbs x 3 reps @8.5
260 lbs x 3 reps @8.5
Bench continues to feel awesome.

1" Paused Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
235 lbs x 3 reps
285 lbs x 2 reps
340 lbs x 1 rep
390 lbs x 2 reps @7
390 lbs x 2 reps @7
390 lbs x 2 reps @7
These were pretty easy, plenty left in the tank.

Paused Slingshot Bench
305 lbs x 3 reps @9.5
305 lbs x 3 reps @9
305 lbs x 3 reps @9
First set felt a bit off, but I knew I'd come back strong on the last two sets. I hit the rack on the last rep of the last set, but still locked it out no problem.

Lat Pulldown
130 lbs x 10 reps x 5
+10 lbs over last week.

[MatTheCur]

Good lord, those deadlifts almost looked like warmups.

Same with bench! Good lookin' stuff here Josh. It's also good to hear that the twins are coming along and on their way home. You and the wife must be stoked!

[Juggernaut0]

Glad to hear about the babies being well man. Hope all is well.

[jshaw5]

Good lord, those deadlifts almost looked like warmups.

Same with bench! Good lookin' stuff here Josh. It's also good to hear that the twins are coming along and on their way home. You and the wife must be stoked!

Thanks Matt. Everything is feeling great, especially now that the volume has tapered down. I'm hoping for big PR's on all the lifts in a couple weeks.

Glad to hear about the babies being well man. Hope all is well.

Thanks man.

TSA Intermediate Program Week 7 Day 1

Squats
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
285 lbs x 2 reps
325 lbs x 1 rep
365 lbs x 1 rep
405 lbs x 1 rep
445 lbs x 2 reps @8
445 lbs x 2 reps @8.5
445 lbs x 2 reps @9
445 lbs x 2 reps @8.5
This is a 5 lb 2RM PR, but for 4 sets, and each set was easier than my 440x2 a few months back. The first set felt smooth af. The rest were a little harder, but not much. That 3rd set felt off, but I came back strong for the last set.

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 1 rep
230 lbs x 6 reps @8
230 lbs x 6 reps @8
230 lbs x 6 reps @8
230 lbs x 6 reps @8
These felt ok, not my strongest, but still easy enough.

Cable Rows
170 lbs x 10 reps x 3

Slingshot Close Grip Bench
265 lbs x 5 reps @8
265 lbs x 5 reps @8
265 lbs x 5 reps @8
These felt real good.

[jshaw5]

So life has been pretty hectic lately. My son came home last Thursday (so now they're both home), my older son caught a stomach bug on Friday, then my wife caught it on Saturday. I did manage to get in W7D2's deadlifts in at home over the weekend, but that was all I was able to fit in, so I just decided to start week 7 over. I threw a few pics at the bottom of this post.

TSA Intermediate Program Week 7 Day 1 - Repeated

Squats
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
285 lbs x 2 reps
325 lbs x 1 rep
365 lbs x 1 rep
405 lbs x 1 rep
445 lbs x 2 reps @7.5
445 lbs x 2 reps @8
445 lbs x 2 reps @8.5
445 lbs x 2 reps @8.5
I think these were pretty much all about 0.5 RPE easier each set.

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 1 rep
230 lbs x 6 reps @7.5
230 lbs x 6 reps @7.5
230 lbs x 6 reps @7.5
230 lbs x 6 reps @7.5
Since squats were a bit easier, I was a little fresher, so these were easier as well.

Lat Pulldowns
140 lbs x 12 reps x 3

Slingshot Close Grip Bench
265 lbs x 5 reps @7.5
265 lbs x 5 reps @8
265 lbs x 5 reps @8
First set was easier than last week, but I was cutting rest times a bit shorter.

TSA Intermediate Program Week 7 Day 2 - First Attempt

Deadlift
70 kg x 5 reps
90 kg x 3 reps
110 kg x 2 reps
130 kg x 1 rep
150 kg x 1 rep
170 kg x 1 rep
190 kg x 1 rep
203.5 kg (448.7 lbs) x 1 rep @7
203.5 kg (448.7 lbs) x 1 rep @7
203.5 kg (448.7 lbs) x 1 rep @7
203.5 kg (448.7 lbs) x 1 rep @7
These were a little slower than I'd like, but I was honestly focused more on being quite to not wake the babies. They were still smooth, and I'm looking forward to ripping them off the floor when I repeat this day.

[jshaw5]

TSA Intermediate Program Week 7 Day 2

Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
225 lbs x 3 reps
275 lbs x 2 reps
315 lbs x 1 rep
365 lbs x 1 rep
405 lbs x 1 rep
450 lbs x 1 rep @7
450 lbs x 1 rep @7
450 lbs x 1 rep @7
450 lbs x 1 rep @7
These felt smooth.

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 1 rep
230 lbs x 1 rep
255 lbs x 4 reps @9
255 lbs x 4 reps @9
255 lbs x 4 reps @9
255 lbs x 4 reps @9
I was still a bit sore in my chest and shoulders from Wednesday's bench, so these were tougher than I'd like, but still felt pretty solid.

Face Pulls
90 lbs x 12 reps x 3

Chest Supported Rows
100 lbs x 5 reps x 4

Hammer Curls
45 lbs x 10 reps x 3

ss w/

Reverse Grip Tricep Pushdowns
70 lbs x 10 reps x 4

[Woody-5]

Awesome to hear the little ones are home now!
Lifts all looking strong as hell!
Bench looking great with 255 for volume!

[jshaw5]

Awesome to hear the little ones are home now!
Lifts all looking strong as hell!
Bench looking great with 255 for volume!

Thanks wood man.

TSA Intermediate Program Week 7 Day 4

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 1 rep
240 lbs x 1 rep
270 lbs x 2 reps @8
270 lbs x 2 reps @8
270 lbs x 2 reps @8
270 lbs x 2 reps @8
These felt nice and solid. This is +20 lbs over Week 7 Day 4 of last cycle at the same RPE.

1" Paused Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
225 lbs x 3 reps
275 lbs x 2 reps
315 lbs x 1 rep
365 lbs x 1 rep
405 lbs x 2 reps @7
405 lbs x 2 reps @7
405 lbs x 2 reps @7
These were a bit tougher, but still happy with my speed through lockout.

Paused Slingshot Bench
315 lbs x 2 reps @8.5
320 lbs x 2 reps @9
320 lbs x 2 reps @9.5
315 lbs x 2 reps @9
First set of 315 (in vid, caption is wrong) felt amazing. These were all supposed to be @9, so I bumped it up to 320 for the second set, but the third set was tougher, so I dropped back down.

Lat Pulldown
150 lbs x 10 reps x 4

[MatTheCur]

As per usual Josh, everything looked smooth as a baby's bottom here. Great stuff!

[jshaw5]

As per usual Josh, everything looked smooth as a baby's bottom here. Great stuff!

Thanks Matt. Everything is feeling real good as I finish out this cycle, which will hopefully be capped off by round of big PR's across the board.

[jshaw5]

TSA Intermediate Program Week 8 Day 1

Squats
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
285 lbs x 2 reps
325 lbs x 1 rep
375 lbs x 1 rep
425 lbs x 1 rep
465 lbs x 1 rep @8.5
435 lbs x 2 reps @8
435 lbs x 2 reps @7
Moderately heavy single before max test next week(end). I'd say it was a little easier than when I hit 465 in my last attempt right before hitting 500. The first double after felt ok, but the second one felt like butter.

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
215 lbs x 1 rep
245 lbs x 5 reps @8
245 lbs x 5 reps @8
245 lbs x 5 reps @8
Definitely the easiest 245x5 has ever felt, paused or tng.

Cable Rows
170 lbs x 12 reps x 3

Slingshot Close Grip Bench
265 lbs x 5 reps @7.5
255 lbs x 5 reps @7
255 lbs x 5 reps @7.5
I would've bumped the weight after the first set, but I was rushing my rest between sets, plus I wanted to take it a bit easy, so I dropped the weight a little.

[jshaw5]

TSA Intermediate Program Week 8 Day 2

Deadlift
145 lbs x 5 reps
195 lbs x 5 reps
235 lbs x 3 reps
285 lbs x 2 reps
325 lbs x 1 rep
375 lbs x 1 rep
415 lbs x 1 rep
465 lbs x 1 rep @7.5
465 lbs x 1 rep @7.5
465 lbs x 1 rep @7.5
465 lbs x 1 rep @7.5
Was only supposed to do 3, but I wasn't paying attention and did 4. All 4 were pulled with hook grip, which felt surprisingly good considering I haven't pulled with hook grip in 2-3 months. The issue with my hand (the reason I've only pulled with versa gripps the past couple months), seems to have cleared up. These felt real good, definitely had at least 2-3 more in me. Last pull before max test next weekend.

Paused Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 1 rep
235 lbs x 1 rep
260 lbs x 3 reps @8.5
260 lbs x 3 reps @8.5
260 lbs x 3 reps @8.5
These were ok. My feet kept slipping, so I wasn't getting great leg drive.

Face Pulls
100 lbs x 12 reps x 3

Chest Supported Rows
80 lbs x 8 reps x 3

Hammer Curls
40 lbs x 12 reps x 3

ss w/

Reverse Grip Tricep Pushdowns
60 lbs x 15 reps x 3

[Juggernaut0]

When exactly is the next meet again for you?

Great, beautiful fam you got there. Maybe someday I'll have something like that.

[MatTheCur]

Josh, those pulls man, so fast. So very fast.

And the squat and bench. On point. Have you calculated where your max might be at?

When exactly is the next meet again for you?

Great, beautiful fam you got there. Maybe someday I'll have something like that.

One day at a time, Jugger. One day at a time. Practicing the things that make a family is fun to do, too!

[jshaw5]

When exactly is the next meet again for you?

Great, beautiful fam you got there. Maybe someday I'll have something like that.

I'm probably shooting for something around October, but we'll have to see how training goes over the summer and how things line up with the schedule. Right now, I'm trying my damnedest to just finish out this cycle and hit some PR's. It will be nearly impossible to keep up this level of consistency long term until the babies are on a more routine schedule and better through the nights.

Thanks man. I am truly blessed.

Josh, those pulls man, so fast. So very fast.

And the squat and bench. On point. Have you calculated where your max might be at?

Thanks Matt. I have some numbers in my head, going to start off with some conservative PR's, then if things feel good go for more.

[jjeane]

I am glad the littles made it home!

[jshaw5]

I am glad the littles made it home!

Yeah it's great having them home. Despite how great everyone in the NICU was, it's still a very difficult and stressful situation to be in. Now if they would just eat and sleep a bit more consistently lol.

TSA Intermediate Program Week 8 Day 4

Paused Bench
20 kg x 10 reps
40 kg x 5 reps
60 kg x 3 reps
80 kg x 2 reps
95 kg x 1 rep
110 kg x 1 rep
126.5 kg (279 lbs) x 1 rep @8.5
122.5 kg (270 lbs) x 1 rep @7
122.5 kg (270 lbs) x 1 rep @7
Life getting in the way, couldn't make it to the gym yesterday so I squeezed in a quick session at home last night. Benching on a different setup for my last session before testing probably isn't ideal, but I figured it was better than not benching at all for what would've been 8 days between my last bench session and my upcoming test. On this setup, I feel like I can't get as tight, arch as hard, or get as much leg drive. Given the subpar setup, I'm still pretty pleased with this rep. It was slow, but smooth, definitely had another rep or two in me.

Paused Slingshot Bench
122.5 kg (270 lbs) x 3 reps @7
122.5 kg (270 lbs) x 3 reps @7
Just threw in some quick easy sets.

[MatTheCur]

It wasn't that slow, to be honest. Was a pretty rep, too!!

[jshaw5]

TSA Intermediate Program Week 9 Test Week

Squats
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
275 lbs x 2 reps
325 lbs x 2 reps
375 lbs x 1 rep
425 lbs x 1 rep
470 lbs x 1 rep @7.5
510 lbs x 1 rep @9.7
525 lbs x fail
Everything felt good, so I stuck to my plan which was to hit 510, then go for 525 if that felt good. 470 felt a little easier than 465 last week. 510 was tough, but still a little easier than 500 was a few months ago, and I definitely felt like I had a little more in me. 525 felt so much heavier than 510 did when I unracked it. It didn't look bad in the video, but my walkout felt real clumsy and my foot placement just didn't feel right. I think I psyched myself out before I even started. Oh well, still very happy with the 10 lb PR.

[/QUOTE]

[MatTheCur]

Firstly, congrats on the 10lb PR. That is FANTASTIC!

On the 525, it looks like you pretty much let your chest collapse, and you went into good morning mode. At 525.

You didn't get it this time, but you got out of the hole, which means it's in you FOR SURE!

[jshaw5]

Firstly, congrats on the 10lb PR. That is FANTASTIC!

On the 525, it looks like you pretty much let your chest collapse, and you went into good morning mode. At 525.

You didn't get it this time, but you got out of the hole, which means it's in you FOR SURE!

Thanks Matt. I think I might've rushed my breathing, didn't get a real good breath, and lost tightness coming out of the hole. Oh well, I still got a 10 lb PR out of the cycle, which I'm extremely pleased with since the cycle was interrupted twice by week long breaks due to the babies, plus I pretty much dropped the second squat day after the first few weeks.

I'm still not 100% sure what my next step will be, but I definitely want to incorporate some SSB squats and front squats to help with keeping the chest up.

[Woody-5]

Beautiful 510 squat! Definitely looks like you have more in the tank there!
Awesome work matey