jshaw's Starting Strength log

[jshaw5]

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

Thanks wood man. Now let's hope it carries over to bench and deadlifts this weekend.

[Juggernaut0]

Seems like just yesterday you hit 500, now you hit 510. The 525 would've been a HUGE bonus. Still epic squat work recently.

[jshaw5]

Seems like just yesterday you hit 500, now you hit 510. The 525 would've been a HUGE bonus. Still epic squat work recently.

Thanks Jugg

[jshaw5]

Awesome, was just posting Saturday's test session and firefox crashed on me lol. Let's try this again...

TSA Intermediate Program Week9 Test Week

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 1 rep
275 lbs x 1 rep
305 lbs x 1 rep 5 lb PR
My setup felt awesome. 275 felt nice and smooth, but my forearm was start to act up, still a bit cranky from maxing on squats. 305 was tough and slow, but even with the forearm giving me grief, it was still easier than when I hit 300 last cycle. I had really hoped to hit 315 if 305 felt good, but I just didn't think I had it in me that day. Oh well, I'll take any PR on bench, no matter how small lol.

Deadlift
135 lbs x 5 reps
185 lbs x 5 reps
225 lbs x 3 reps
275 lbs x 2 reps
325 lbs x 2 reps
375 lbs x 1 rep
425 lbs x 1 rep
475 lbs x 1 rep
515 lbs x 1 rep 15 lb PR
425 was a DOH PR, grip felt real solid. I switched to hook grip after that. 475 was smooth and probably faster than I've ever pulled anything over like 450, but was still just a bit tougher than I would've liked. I was gonna go for 525, but decided to go a little more conservative with 515. I'm pretty confident I could've pulled 525, but maybe not after already pulling 515. Still walked away with a 15 lb PR, so I'll take it.

[MatTheCur]

Both of those looked easy and smooth. I'm sure you had another 5lbs on each, Josh.

You make it look so smooth, man.

[Woody-5]

Juicy PRs! Smashed one on all 3 lifts- that was a killer training block!
That 475 DL warmup was flying! Definitely more in the tank for pulling!
Awesome stuff homie

[jshaw5]

Both of those looked easy and smooth. I'm sure you had another 5lbs on each, Josh.

You make it look so smooth, man.

Thanks Matt. PR's feel good anyway, but when they're a little bit easier than your last PR, it's even better.

Juicy PRs! Smashed one on all 3 lifts- that was a killer training block!
That 475 DL warmup was flying! Definitely more in the tank for pulling!
Awesome stuff homie

Thanks wood man. I'm definitely happy with the results of the training cycle, especially considering all the interruptions and distractions with the babies, work, etc.

[BabyOilBrah]

oh snap you got strong

[jshaw5]

oh snap you got strong

Thanks Mike, getting there.

[Juggernaut0]

Holy sheet. A BOB sighting?

[jshaw5]

So I'm changing up my programming for a bit. I really liked TSA, I'd love to keep going with another cycle, but I just can't do it right now. The twins are doing great, but they're more work than I ever imagined, so it's real tough to get to the gym. It's also tough getting enough rest to recover from the high volume and frequency. For the time being, I'll be compressing my lifts into two days. I'll be using my modified 3/5/1 template where I do 3 sets across on the 3+ and 5+ weeks, and ascending sets on the 1+ week. The first day will be squats and bench (my only day at the gym), and the second day will be deadlifts and press (at home). For squats I'll be using the SSB to work on keeping my chest up and give my forearm some rest. Bench will be touch and go just to change things up and use some more weight. Deadlifts will be back to conventional. The only thing I'm doing differently on press is actually doing it lol. The first day will typically be sometime mid-week and the second day will be on the weekend, but I took a few extra days off for recovery. This was the first session yesterday.

SSB Squats
65 lbs x 5 reps
125 lbs x 5 reps
185 lbs x 3 reps
245 lbs x 2 reps
295 lbs x 2 reps
335 lbs x 1 rep
365 lbs x 3 reps @7
365 lbs x 3 reps @7
365 lbs x 5 reps @8
These felt pretty good for not doing them in quite a while. Legs are feeling destroyed today since it's been so long, plus it's been like 11 days since I've done any kind of squat variation.

Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
165 lbs x 2 reps
195 lbs x 1 rep
225 lbs x 1 rep
247.5 lbs x 3 reps @7
247.5 lbs x 3 reps @7
247.5 lbs x 5 reps @8.5
These felt ok for the first time doing tough and go in almost a year.

Face Pulls
80 lbs x 12 reps x 3
Went nice and light.

Sling Shot Bench
275 lbs x 5 reps @8 x 3

T-Bar Rows
140 lbs x 8 reps x 3
I gave these a shot, but I don't like them as much as the chest supported rows or the cable rows. The setup just feels awkward.

[dopamine72]

oh snap you got strong

This

Nice work m8

[jshaw5]

So this has been the longest I've ever gone without logging anything on here. My next session after my last post was going to be deadlifts and press. I planned on doing 375 for 3 sets of 3, which really shouldn't have been anything too challenging, even though I hadn't pulled conventional in a while. They felt off, but everything was still easy, so I continued as planned. The very first rep of 375 flew up, but as I was lowering the weight, I felt something pop in my lower back. It was pretty much the exact same pop I felt a few years ago which led to my switch to sumo. It hurt quite a bit the next day, so I went to the doctor. Everything looked fine on the x-rays, disc spacing looked fine throughout. He said it's possible there's a bulging disc that would show up on an MRI, but given that the same injury ~3 years ago healed up and hasn't been an issue, it probably wasn't needed. I have been going to physical therapy, which I'll say doesn't feel like it's been a great value for my time, but insurance is covering it so I figured I might as well.

As much as it sucks being injured, at least the timing is good. My gym is actually closed while it's moving to a new location, and everything with the twins is making it hard as hell to find the time (and energy) to get up and lift before work.

I have benched a couple times, I think like 175x10x5 this past weekend, and 225x5x3 the weekend before that. I also threw in some squats this past weekend as well. I worked up to 140 kg (308 lbs) for 3 sets of 5. I went with high bar to keep the weight more on my legs and less on my back, plus my forearm is loving this break from low bar squats lol. The back feels solid so far, and I definitely had plenty left in the tank. This weekend I'll probably start some light sumo deadlifts, maybe off some blocks at first.

[followtheL]

Squats are strong for someone who has a tweaked back Respect for lifting in the room like that to get some work in lol. Take it steady and get some recovery during the busy times. stay strong!

[jshaw5]

Squats are strong for someone who has a tweaked back Respect for lifting in the room like that to get some work in lol. Take it steady and get some recovery during the busy times. stay strong!

Thanks. It sucks not having enough room for a dedicated lifting area, but I'm fortunate enough to have enough equipment that I can drag out and do all the basics.

[dopamine72]

Damn bro, so many people I know are injured right now, really sorry to hear the news....Take care and rest up back injuries are the scariest imo. You might wanna get that MRI just to make sure everything is ok, that popping noise sounds gnarly.

Nice work continuing to lift around that sh*t.

[MuscleMom]

Great job getting in the workouts....esp with all the recent life chaos!

[jshaw5]

Damn bro, so many people I know are injured right now, really sorry to hear the news....Take care and rest up back injuries are the scariest imo. You might wanna get that MRI just to make sure everything is ok, that popping noise sounds gnarly.

Nice work continuing to lift around that sh*t.

Yeah, it sucks but at least it came at a good time. My gym has now been closed for like 3 weeks and things have been hectic, so I probably wouldn't have got much lifting in anyway. For now I'm doing a bit more bodyweight and mobility stuff, with just a little bit of heavy lifting mixed in. Hopefully within the next few months I'll be able to get back on a regular schedule.

Great job getting in the workouts....esp with all the recent life chaos!

Thanks MM. I don't think there's a better word than chaos to describe it lol.

I managed to squeeze in a quick session over the weekend. On deadlifts, I worked up to 140 kg (308 lbs) for 3 sets of 5, pulling off 6" blocks. I'm sure I'd be just fine, but the PT suggested I ease into it by pulling off some blocks before I start pulling from the floor. These were real easy, but I'm just trying to take things slow. I also worked up to 60 kg (132 lbs) for 3 sets of 5 on press. I finished off the session with some glute work from the Brett Contreras article below. I'm definitely going to take supplementing glute work much more serious, as I believe that glute weakness was the main culprit in the injury.
https://www.t-nation.com/training/di...gn=article2513

[jshaw5]

So after I think 3-4 weeks, my gym is finally open again. I still have no idea what I'm going to do for programming, just squeezing in a session here and there until my schedule is a bit less chaotic.

SSB Squats
65 lbs x 5 reps
125 lbs x 5 reps
185 lbs x 3 reps
245 lbs x 2 reps
295 lbs x 2 reps
335 lbs x 2 reps x 2
Just wanted to feel something heavy on my back. These felt alright, definitely harder than they were a month ago, but not bad considering the back tweak and the layoff.

Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 10 reps x 3
These felt pretty good, might be a 10 rep PR, but it's so rare that I go for 10 reps, I honestly have no idea lol. I'll probably focus on more high rep stuff until I can get back into a good consistent routine.

Face Pulls
80 lbs x 12 reps x 3
Went nice and light.

Lat Pulldown
160 lbs x 12 reps x 3
These felt real good.

Hammer Curls
40 lbs x 8 reps x 3

Tricep Pushdowns
50 lbs x 12 reps

[MuscleMom]

Doing a great job "squeezing" in the workouts! Really strong stuff!

Sorry if i have missed it in this journal, but when is the next meet?

[followtheL]

Glad you are back in it. Slower and "easy" is better than nothing at all and adds stability for your future workouts. Even though injury sucks, you were able to find a possible weakness and culprit to address for your continued training evolution and safety. Only a short time away too to handle your stuff. You'll be back quick to make more progress!

[MatTheCur]

Sorry... layoff? What'd I miss??

[jshaw5]

Doing a great job "squeezing" in the workouts! Really strong stuff!

Sorry if i have missed it in this journal, but when is the next meet?

Thanks MM. I'm not exactly sure when the next meet will be. I had been leaning towards doing one around October, but it all depends on how everything goes through the end of summer between the babies getting on an easier schedule, my lifts coming back after the back injury, and getting rid of my "baby weight."

Glad you are back in it. Slower and "easy" is better than nothing at all and adds stability for your future workouts. Even though injury sucks, you were able to find a possible weakness and culprit to address for your continued training evolution and safety. Only a short time away too to handle your stuff. You'll be back quick to make more progress!

Thanks. Yeah, as much as an injury sucks, the fact that it shined a bright light on a weakness has pointed me in a positive direction.

Sorry... layoff? What'd I miss??

Didn't we talk about this on ********? I tweaked my back, took like 2-3 weeks off, then slowly started lifting again, only getting like 1-2 sessions in per week. I'm at a point now where I can get 2 solid sessions in to at least hit the big 4 each once/week. I've also just started to take advantage of the "fitness center" at my office. The place is extremely bare in terms of equipment (a few cardio machines, DB's up to 50, a utility bench, and a high/low cable). But it does have floor space, so I'll be squeezing in some bodyweight sessions that will be strongly focused on core and glute strength and hip and shoulder mobility.

This morning's session...

SSB Squats
65 lbs x 5 reps
125 lbs x 5 reps
185 lbs x 3 reps
245 lbs x 2 reps
295 lbs x 5 reps x 3
Going to do a linear progression, add 5 lbs per week. These felt solid, but obviously weaker than before the injury

Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
165 lbs x 2 reps
195lbs x 1 rep
225 lbs x 5 reps x 3
These felt ok. Same thing, going to do LP, but only jump 2.5 lbs.

Face Pulls
80 lbs x 12 reps x 3

Lat Pulldown
150 lbs x 10 reps x 3

[MatTheCur]

Oh we did. But when I see layoff, I equate it to work and being laid off =/

My misunderstanding!

[jshaw5]

Oh we did. But when I see layoff, I equate it to work and being laid off =/

My misunderstanding!

Oh lol, no not a work layoff. My job actually was eliminated recently, but I was able to just move into a different role.

[jshaw5]

Quick session from Saturday...

4" Block Deadlift
70 kg x 5 reps
90 kg x 5 reps
110 kg x 3 reps
130 kg x 2 reps
150 kg x 1 rep
170 kg (374.8 lbs) x 3 reps x 3
These felt pretty good, definitely had way more in the tank.

Press
20 kg x 5 reps
30 kg x 5 reps
40 kg x 3 reps
50 kg x 2 reps
60 kg x 5 reps
62.5 kg x 5 reps
65 kg (143.3 lbs) x 5 reps
These felt ok. Bar path on the 4th rep felt a bit off, but still felt like I had more in the tank.

[jshaw5]

This morning's session...

SSB Squats
65 lbs x 5 reps
125 lbs x 5 reps
185 lbs x 3 reps
245 lbs x 2 reps
300 lbs x 5 reps x 3
These felt better than last week.

Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205lbs x 1 rep
230 lbs x 5 reps x 3
These felt pretty good. I was just going to do 2.5 lb jumps, but I said screw it. I'll do a few 5 lb jumps until they get a bit harder.

Face Pulls
90 lbs x 10 reps x 3

Lat Pulldown
160 lbs x 10 reps x 3

[jshaw5]

Busy last weekend, so I didn't get my deadlift/press day in, but at least I managed to squeeze in my squats/bench tonight.

SSB Squats
65 lbs x 5 reps
125 lbs x 5 reps
185 lbs x 3 reps
245 lbs x 2 reps
305 lbs x 5 reps x 3
Tightened my belt (too loose last week), made these even easier.

Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205lbs x 1 rep
235 lbs x 5 reps x 3
Went with another 5 lb jump. These felt pretty solid, and the last set was the easiest.

Face Pulls
90 lbs x 12 reps x 3

[MatTheCur]

I can never remember if you're pausing on bench or not. Those numbers are impressive!

[jshaw5]

I can never remember if you're pausing on bench or not. Those numbers are impressive!

Haha yeah I usually just make a comment when I switch, then I don't really mention it until I switch again, unless I'm talking about PR's or making comparisons between the two. I have no plans for any meets in the near future, so for now I'm feeding the ego with heavier weights and doing touch and go lol.