Nice squatting yo.
The first Macenko workout called for 215? Pretty heavy for the first week. Interesting.
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Thread: jshaw's Starting Strength log
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11-07-2012, 06:46 AM #1261
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11-07-2012, 07:25 AM #1262Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-07-2012, 07:41 AM #1263
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11-07-2012, 08:37 AM #1264
Haha yeah, was not fun. I had to go as soon as I got to the gym, but I was pressed for time, so I was really trying to hold it until after my first work set so I could go between sets and take advantage of the 5 or so minutes that I just sit around anyway.
Thanks, that's the plan.Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-07-2012, 08:39 AM #1265
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11-07-2012, 08:49 AM #1266
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11-07-2012, 07:36 PM #1267Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-08-2012, 04:01 AM #1268
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11-08-2012, 06:38 AM #1269Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-08-2012, 05:40 PM #1270
Got tired of only getting in two workouts a week the past couple weeks due to schedule conflicts, so I did a quick workout at home.
Ring Pull-Up:
6 reps (+60 pts)
6 reps (+60 pts)
6 reps (+60 pts)
Body Weight Ring Row:
6 reps (+15 pts)
6 reps (+15 pts)
6 reps (+15 pts)
Hammer Dumbbell Curl:
35 lb x 10 reps (+19 pts)
35 lb x 10 reps (+19 pts)
35 lb x 10 reps (+19 pts)
ss w/
Ab Wheel (kneeling):
10 reps (+18 pts)
10 reps (+18 pts)
10 reps (+18 pts)Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-08-2012, 10:05 PM #1271
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11-09-2012, 05:50 AM #1272
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11-10-2012, 01:29 PM #1273
Texas Method Intensity Day
Barbell Squat:
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
210 lb x 3 reps (+87 pts)
285 lb x 2 reps (+122 pts)
360 lb x 5 reps (+300 pts) PR vid
These went awesome. I was actually a little worried, thought the first couple reps felt really high, but the video says otherwise.
Macenko Bench Week 1B
Barbell Bench Press:
45 lb x 10 reps (+42 pts)
95 lb x 5 reps (+50 pts)
135 lb x 5 reps (+66 pts)
165 lb x 8 reps (**** pts)
202.5 lb x 6 reps (+110 pts)
215 lb x 5 reps (+113 pts)
215 lb x 5 reps (+113 pts) vid
215 lb x 5 reps (+113 pts)
202.5 lb x 5 reps (+104 pts)
202.5 lb x 5 reps (+104 pts)
Felt pretty strong today, but I don't know how many more reps I had if there was an AMRAP set. Looking forward to that aspect of the program next week.
Barbell Deadlift
135 lb x 3 reps (+53 pts)
225 lb x 3 reps (+97 pts)
305 lb x 3 reps (+166 pts)
375 lb x 3 reps (+266 pts) vid
Had one or two left, thought about going for another, but decided to just stick with triples. First time using the spud belt, I used it for all my warmups. It's definitely less restrictive, but it tends to pinch sometimes. I think the trick is to wear it a little looser.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-10-2012, 02:05 PM #1274
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
5 star ID right there! Strong work everywhere!
You killed that 5RM squat! Bench looked real smooth as did the deads. Kickass workout matePRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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11-10-2012, 02:12 PM #1275
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176121
Awesome intensity day bro! Strong everything ... 405 is a foregone conclusion on squats. Bench looked easy, and you definitely had two more on deads.
Interesting note about the Spud pinching your sides. I don't tighten all the way with it because I like to take a big breath in for stability.## chillin at home crew
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11-10-2012, 07:32 PM #1276
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11-10-2012, 08:36 PM #1277
Thanks man. Part of me wants to just hit that 4 plate squat and change up my programming so I can focus more on deadlifts, but I'm just loving how my squat is shooting up these days, can't give that up.
Thanks Ken. The Spud wasn't pinching my sides, it was pinching me in the front. When you wear yours, do the two sides overlap in front, or is there a gap? I think I had it in just the wrong position where there was just the right amount of space between the two sides to pinch me.
Thanks Juggz.Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-10-2012, 08:54 PM #1278
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11-11-2012, 05:55 AM #1279
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11-11-2012, 08:16 AM #1280
If the buckle is centered, that would mean the gap is off to the side a bit right?
Thanks man. Yeah I'm just loving my squat progress on TM. The fact that I'm eating a lot (too much) now helps too. I honestly think that there's no better program out there to progress on squats (aside from smolov).Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-11-2012, 08:24 AM #1281
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142829
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11-11-2012, 08:55 AM #1282Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-11-2012, 09:02 AM #1283
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11-11-2012, 10:05 AM #1284
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11-11-2012, 05:15 PM #1285
Another quick home workout. Was putting stuff in the attic, which is where my rings are hanging. Also decided to try those high rep curls I see everywhere. I knew there was no way I was getting even close to 100 reps, probably not even close to 50. After 10 I though well this sucks. After 20 I said fukc that. I'm too weak, physically and mentally for that nonsense lol.
Ring Pull-Up:
6 reps (+61 pts)
6 reps (+61 pts)
6 reps (+61 pts)
Hanging Straight Leg Raise:
8 reps (+5 pts)
8 reps (+5 pts)
8 reps (+5 pts)
Barbell Curl:
45 lb x 20 reps (+17 pts)Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-11-2012, 05:38 PM #1286
Best part about that squat? Pretty obvious it wasn't even a 5RM. You'll have no problems with 365 next week!
I might be in for another Hudson run, would be fun.My Journal (RIP 05/11 - 09/13):
http://forum.bodybuilding.com/showthread.php?t=134256491
DIY Plyo Boxes:
http://forum.bodybuilding.com/showthread.php?t=151765733
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11-11-2012, 06:36 PM #1287
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11-11-2012, 09:23 PM #1288Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-14-2012, 07:09 AM #1289
Was going to go to the gym early this morning, but I said fukc it last night and went at 10pm.
Texas Method Volume Day
Barbell Squat:
45 lb x 5 reps (+36 pts)
110 lb x 5 reps (+55 pts)
175 lb x 3 reps (+69 pts)
240 lb x 2 reps (+90 pts)
315 lb x 5 reps (+222 pts) vid
315 lb x 5 reps (+222 pts)
315 lb x 5 reps (+222 pts)
315 lb x 5 reps (+222 pts)
315 lb x 5 reps (+222 pts)
My plan was to do 310 again since I only did 3x5 last week, but warmups were feeling incredibly light and I didn't feel like messing with all those little plates. Not too difficult, but definitely most challenging VD has been in a while. I'll probably stick at this weight for VD next week.
Macenko Bench Week 2A
Barbell Bench Press:
45 lb x 10 reps (+42 pts)
95 lb x 5 reps (+50 pts)
135 lb x 5 reps (+66 pts)
165 lb x 8 reps (**** pts)
202.5 lb x 6 reps (+110 pts)
215 lb x 5 reps (+113 pts)
230 lb x 4 reps (+114 pts)
230 lb x 4 reps (+114 pts) vid
230 lb x 4 reps (+114 pts)
215 lb x 7 reps (+125 pts) AMRAP vid
Everything up until the top sets felt easy. 230 was a bit tougher, the third set finished with a little bit of a grinder. I rested about 6-7 minutes before the AMRAP. I was having trouble maintaining tightness and my back was starting to cramp up (still tight this morning), but I managed to knock out 7 reps, with the last rep being a nice grinder. I said before hand that I would've been happy with 6, so I'm definitely happy with 7.
I think starting next week I'm going to split VD squats and bench into 2 separate days. All the Macenko volume is tough after 5x5 squats, plus these workouts are getting too damn long. I think I was in the gym for 1:45 last night, didn't even get a chance to do good mornings. I think I'll split it up as follows:
Monday - VD squats and GM's or RDL's
Tuesday - Macenko bench, pullups, and dips
Wednesday - Light squats and bis/tris or a home workout with the rings
Friday - ID squats, Macenko bench, deadliftsLast edited by jshaw5; 11-14-2012 at 07:21 AM.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-14-2012, 07:14 AM #1290
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