jshaw's Starting Strength log

[Sinaku5]

Fawking Awesome ID!

Squat didnt look as bad as you made it sound lol.

[jshaw5]

Fawking Awesome ID!

Squat didnt look as bad as you made it sound lol.

Thanks man. Yeah SSB squats have a tendency to look easier than they feel. Since the center of gravity is out in front of you, you're fighting to push the bar back rather than just pushing straight up like a normal squat. I think that horizontal force is a lot more difficult to see on camera.

Texas Method –Volume Day

SSB Squat
65 lbs x 5 reps
125 lbs x 5 reps
185 lbs x 3 reps
245 lbs x 2 reps
295 lbs x 1 rep
330 lbs x 5 reps x 5
These got tougher and tougher for the first 4 sets. The last set was the easiest though, so I threw in the usual pause on the last rep.

Reverse Grip 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 5 reps x 3
The first set felt way tougher than it should've been, plus I was running short on time, so I dropped it to 3 sets.

Cable Rows
140 lbs x 12 reps x 3

Hammer Curls
35 lbs x 12 reps x 3
Decided to go lighter and increase the reps a little.

[jshaw5]

Texas Method – Intensity Day

SSB Squat
65 lbs x 5 reps
125 lbs x 5 reps
185 lbs x 3 reps
245 lbs x 2 reps
295 lbs x 1 rep
335 lbs x 1 rep
375 lbs x 5 reps
Hit the safeties on the second and third reps, throwing me off a bit. I still grinded out that last rep, which felt like death.

RG Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
200 lbs x 1 rep
230 lbs x 1 rep
255 lbs x 3 reps
I had a shitty grip on the bar, actually felt it slipping each rep. I'll probably repeat 255 next week.

2" Deficit Deadlift (conv)
145 lbs x 5 reps
195 lbs x 3 reps
235 lbs x 2 reps
285 lbs x 2 reps
325 lbs x 5 reps x 2
375 lbs x 1 rep
Was hitting up some beltless volume for a couple sets, then decided to throw on the belt and knock out an easy single.

[jshaw5]

Texas Method –Volume Day

SSB Squat
65 lbs x 5 reps
125 lbs x 5 reps
185 lbs x 3 reps
245 lbs x 2 reps
295 lbs x 1 rep
335 lbs x 5 reps x 3
I was doing a bit of landscaping over the weekend, dragging big ass piles of dirt on a tarp across the yard, like ghetto sled pulls lol. My legs were still tired af, so I cut it short by 2 reps. Threw in a pause on the last rep of the 3rd set.

Reverse Grip Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
200 lbs x 1 rep
225 lbs x 5 reps x 4
225 lbs x 4 reps
Failed the last rep of the last set. The last set was the only set that I asked for help on the liftoff, and the first 4 reps were way easier than the first 4 in any other set, but my bar path got too far back and I started to lose it.

Cable Rows
140 lbs x 12 reps x 3

Hammer Curls
50 lbs x 8 reps x 4

[GinjaNinja85]

I read back a bit and couldn't see but.... why are you doing SSB squat and RG bench? Are you working around injuries? Fine work going on in here as always.

[jshaw5]

I read back a bit and couldn't see but.... why are you doing SSB squat and RG bench? Are you working around injuries? Fine work going on in here as always.

Yeah, I have something wrong with my elbow. It started acting up a couple weeks before my meet in May, just pushed through it to get into the meet. It bothered me some on squats, but mostly on bench. I took like 10 days off from benching after the meet, and when I tried to bench again, the pain was much worse than before. I can RG bench with zero pain though. For squats, low bar does put a little bit of stress on the elbow, but I really wanted to work with the SSB anyway since it works on my weakness of letting the weight get out in front of me. I have vacation coming up in a few weeks, so I'd like to take that week off, then switch back to regular squats and bench with like 5-6 weeks before raw nationals. Squats will be fine, but I still don't think my elbow is ready for bench.

[GinjaNinja85]

Yeah, I have something wrong with my elbow. It started acting up a couple weeks before my meet in May, just pushed through it to get into the meet. It bothered me some on squats, but mostly on bench. I took like 10 days off from benching after the meet, and when I tried to bench again, the pain was much worse than before. I can RG bench with zero pain though. For squats, low bar does put a little bit of stress on the elbow, but I really wanted to work with the SSB anyway since it works on my weakness of letting the weight get out in front of me. I have vacation coming up in a few weeks, so I'd like to take that week off, then switch back to regular squats and bench with like 5-6 weeks before raw nationals. Squats will be fine, but I still don't think my elbow is ready for bench.

I see. I've been thinking about switching to high bar squats for a similar reason. I've been dogged by arm injuries for years and never made adjustments. Stupid really.

[jshaw5]

Texas Method – Intensity Day

SSB Squat
65 lbs x 5 reps
125 lbs x 5 reps
185 lbs x 3 reps
245 lbs x 2 reps
295 lbs x 1 rep
340 lbs x 1 rep
380 lbs x 3 reps
It's softball playoffs time, so my legs are feeling beat up and tired from running, diving, sliding, etc. in last night's game. I probably could've grinded out one more rep, but I just didn't have any drive today, plus I didn't want to wreck myself before another game tonight.

RG 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
255 lbs x 3 reps
This was definitely easier than last week, but still don't know if I had a 4th. I'm really sick of RG, I just wish I could go back to regular bench already

Skipped deadlifts today.

[Sinaku5]

Good looking lifts. Even for having beat up legs @ the time lol.

[Woody-5]

moving some serious weight on those SSB Squats matey
and excellent RG bench. you'll wreck 300+ when you get back to regular grip

bring home that softball title!

[jshaw5]

Good looking lifts. Even for having beat up legs @ the time lol.

Thanks bro. Yeah it definitely helps put progress into perspective when you can still hit heavier weights even when you're not at 100%.

moving some serious weight on those SSB Squats matey
and excellent RG bench. you'll wreck 300+ when you get back to regular grip

bring home that softball title!

Thanks wood man. I keep saying it, but if my elbow holds up, I should see some nice progress when I switch back to regular bench. I'm not quite ready for regular bench, but this morning I did change things up to make an easier transition back to regular bench. I'll elaborate when I post this morning's session.

[Sinaku5]

no lifts yet this week bud?

[jshaw5]

Texas Method –Volume Day

Squat
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
275 lbs x 1 rep
315 lbs x 5 reps
325 lbs x 5 reps
330 lbs x 5 reps
335 lbs x 5 reps x 2
Decided it was time to switch back to regular squats. This gives me 7 weeks of squatting with a regular bar before I taper down for the meet. I ramped up the sets, but I could've done 335x5x5 no problem. This is the first time I've squatted with a regular bar since my meet in May and the first time squatting in the Adipowers. Everything felt better than ever

Fat Bar Bench
20 lbs x 10 reps
70 lbs x 5 reps
110 lbs x 3 reps
140 lbs x 2 reps
170 lbs x 1 rep
200 lbs x 5 reps x 3
I got sick of RG bench, but my elbow is not quite ready for regular bench, so I decided to give the fat bar a shot. I felt no pain/irritation in my elbow, which I think is for two reasons. First, I think the thicker bar places the weight directly over my forearm better, so my wrist isn't cocked back stretching everything out. Second, because of the markings on the bar, I didn't realize at first that I was using a wider grip than normal, thus I wasn't tucking my elbows as much. Definitely hit my pecs harder. At least with this variation it comes much closer to mimicking my competition bench than RG does. I had done everything assuming the bar weighed the same as a regular bar, even though it did feel a bit lighter. I looked at a couple of these bars online and they seem to be more in the 20-25 lb range, so I just counted it as 20. I'll weigh the bar next time I'm in the gym, but it can't hurt to start off conservative anyway lol. I was short on time due to an 8am meeting at work, so I had to cut it short at 3 sets.

Cable Rows
140 lbs x 12 reps x 3

Hammer Curls
45 lbs x 10 reps
45/40/35/30 lbs x 8 reps
I was short on time and was talking to another PLer in between bench sets, so I just ran the rack at the end to get more work in.

[dopamine72]

I like ramping up the weight sometimes too. Especially if I'm more sore/tight. Squats and bench looking good. Sucks to hear that elbow is still giving you problems. I can probably fix it for you if ya wanna hit me up and talk later. I would ask you a few different questions. Pretty sure I could help though.

[jshaw5]

I like ramping up the weight sometimes too. Especially if I'm more sore/tight. Squats and bench looking good. Sucks to hear that elbow is still giving you problems. I can probably fix it for you if ya wanna hit me up and talk later. I would ask you a few different questions. Pretty sure I could help though.

Yeah I especially like to ramp it up if I'm switching things up or if I take some time off.

Yeah it sucks, but it is getting better. It's just taking a hell of a lot longer than I had hoped it would. I'll shoot you a text later, I'm open to suggestions.

[THErunCMD]

good to see you can at least do regular grip with the fat bar. where you headed for vacation?

[jshaw5]

good to see you can at least do regular grip with the fat bar. where you headed for vacation?

Yeah, at least it's much closer to the movement. It's not ideal, but I think I might stick with this right up until I taper for Raw Nationals, maybe try to hit one or two heavy sessions with a regular bar before testing my openers the week before the meet.

We're heading down to the Jersey shore, rented a house on LBI.

[THErunCMD]

Nice, we used airbnb for wine, Tahoe, and Hawaii trips in the past. Love renting houses instead of hotels.

[Sinaku5]

Everything felt better than ever

Looked great too!

[jshaw5]

Nice, we used airbnb for wine, Tahoe, and Hawaii trips in the past. Love renting houses instead of hotels.

Yeah, with a house, it's almost like a glimpse at what life would be like if I didn't have to work and could do whatever the hell I wanted every day lol.

Looked great too!

Thanks bro.

[jshaw5]

Texas Method – Intensity Day

Squat
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
275 lbs x 1 rep
315 lbs x 1 rep
355 lbs x 1 rep
385 lbs x 5 reps
A bit challenging, but definitely had more in the tank.

Fat Bar Bench
20 lbs x 10 reps
70 lbs x 5 reps
110 lbs x 3 reps
150 lbs x 2 reps
190 lbs x 1 rep
230 lbs x 1 rep
250 lbs x 2 reps
230 lbs x 3 reps
I greatly underestimated the challenge of controlling the fat bar when the load is real heavy. I should've started lower. Rested a minute then dropped to 230 for a triple.

Deadlift Volume (sumo)
145 lbs x 5 reps
195 lbs x 3 reps
235 lbs x 2 reps
285 lbs x 2 reps
325 lbs x 1 rep
375 lbs x 1 rep
415 lbs x 3 reps x 2
415 lbs x 6 reps
I had actually planned on doing 3 sets of 5. The first set I started DOH and switched to hook grip after nearly dropping the first rep, so it was harder than it should've been. The second set I lost my balance a bit on the third rep. I could've hit more reps on both sets, but they would've been too high intensity for volume sets. The last set felt great, so I said fukc it and banged out 6 with probably another in the tank.

[Sinaku5]

Man those lifts all looked great!

Impressive.

[jshaw5]

Man those lifts all looked great!

Impressive.

Thanks bro.

[jjeane]

Switched to hook grip! Thumbsup!!
Have fun on vacation!

[jshaw5]

Switched to hook grip! Thumbsup!!
Have fun on vacation!

Haha I try to avoid hook grip on rep work, but sometimes I start with DOH and realize I don't have the grip strength for the work I plan on doing. I always go with hook grip for meets, max attempts, heavy singles, etc., but I'd rather go with versa gripps for reps if needed.

[jshaw5]

Texas Method –Volume Day

Squat
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
275 lbs x 1 rep
315 lbs x 1 rep
335 lbs x 5 reps x 5
These were challenging, but I still blasted through them no problem.

Fat Bar Bench
40 lbs x 10 reps
90 lbs x 5 reps
130 lbs x 3 reps
160 lbs x 2 reps
180 lbs x 1 rep
200 lbs x 5 reps
205 lbs x 5 reps x 4
I decided to bring my grip in a little closer to my normal bench grip. First set was easy, so I bumped the weight up 5 lbs for the last 4 sets.

Cable Rows
140 lbs x 12 reps x 3

Hammer Curls
40 lbs x 8 reps x 3
Took it easy on these.

[Sinaku5]

Squat
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
275 lbs x 1 rep
315 lbs x 1 rep
335 lbs x 5 reps x 5
These were challenging, but I still blasted through them no problem.

Always awesome to say "these were hard but not a problem really."

[jshaw5]

Always awesome to say "these were hard but not a problem really."

Thanks man. Yeah, those are the best volume days. The thing that makes this really awesome is that 335x5x5 has always been right around my sticking point. In the past, when I progressed up to this weight on volume day, it was much more challenging and progress on intensity day was stalling. This is by far the easiest 335x5x5 has ever been.

[THErunCMD]

That's definitely where the weight starts to feel really heavy for me! Certainly more than I could handle this week.

Glad to see you back into regular squats with no issues and it sounds like competition bench form is right around the corner with normal grip fat bar getting closer and closer.

[Sinaku5]

Thanks man. Yeah, those are the best volume days. The thing that makes this really awesome is that 335x5x5 has always been right around my sticking point. In the past, when I progressed up to this weight on volume day, it was much more challenging and progress on intensity day was stalling. This is by far the easiest 335x5x5 has ever been.

That's frigging awesome. Bw go up, down, stay the same?