Starting Strength #32B

Weight: 223

Squats:  2x5xBar / 5×85 / 3×127.5 / 2×170 / 3x5x215

My quads were on fire today. Extremely sore from Monday’s session. First set was pretty darn painful. The pain got better and subsided as I went through the work set.

Press:   3x5xBar / 5×55 / 3×67.5 / 2×80 / 3x5x92.5

Presses felt very strong today. I made a note to keep the bar as close to my face as possible. What’s been working is to think about pressing the bar towards the back of my head instead of straight up. Naturally, when the weight gets heavier, the tendency is for me to start pressing the bar away from me which results in an unnecessary moment arm thereby making me expend more energy that I need to. I caught one rep where this happened and consciously made sure to correct this on the next rep.

Deadlift: 5×135 / 3×185 / 2×255 / 5×300

The top set was brutal. I already knew it was going to be hard considering the difficulty of my last warm-up set (2×255). The week long break definitely did not help with this.

Prowler Push: 6×70

Decided to do some conditioning to end the night. I had the coach instruct me on what I needed to do. The goal was to hit 6-8 reps with 1 minute reset between sets. It definitely got me breathing hard by the end of the last rep. Surprisingly, I was able to push more than I expected.

Starting Strength #30B

Weight: 223.3

Squats:  2x5xBar / 5×80 / 3×125 / 2×165 / 3x5x210

Nice and light day. I think I was getting what Coach was advising on when he said to drive knees out fast. My mental cue to achieve this is to get my knees out super wide and over my feet. I think before my knees were just going forward instead of out to the sides. With a wide feet angle, I need to make sure my knees are tracking in the direction of my feet.

Press:   3x5xBar / 3×60 / 2×75 / 3x5x90

For some reason, the first set is always the hardest for me here. I’m wondering if it’s a matter of my CNS not being acclimated to the lift yet so the muscles that need to fire aren’t firing. I hold the bar up high basically right underneath my chin. The second and third sets were easier. I think the biggest factor which sets the tone of the lift for me is definitely the initial rack of the bar. In the past, if I don’t rack the bar properly and don’t have tight lats, it feels like the bar is extremely heavy.

Deadlift: 2x5x120 / 3×180 / 2×255 / 5×300

The work set actually felt easier than last Wednesday’s. Didn’t feel like it was a grinder on the last set. I noticed that if I cue myself to keep my chest up and back braced almost in a lordotic arch, I feel less strain in my lower back.

Starting Strength #26B

Started with the “Advanced Novice” phase of the linear progression. Basically, this phase further breaks down the week in the following manner.

Regular progression on squat with two sets of back-off
Bench / Press
Chinups  – goal here being to get to 10 reps with bodyweight; use bands to progressively work your way up to bodyweight chinups
(Alternated With)
Rows – 2×8-12

Wednesday aka “Light Day”
Work up to three sets of five of 80% of Monday’s work set, no back offs
Press / Bench
Regular progression on deadlift
Conditioning for 15-20 minutes

Regular progression on squat based off Monday’s work weight
Bench / Press
Lying Tricep Extension – 2×8-12

Weight: 220.0

Squats:  2x5xBar / 5×100 / 3×150 / 2×200 / 5×255 / 2x5x230

So, I think I’ve finally been able to lock down the right depth on the squat. Coach has been telling me that I need to go deeper. With gaining weight, I definitely think my leverages have changed to the point where my previous depth is no longer below parallel. The feeling that I have to get depth is basically the same feeling I have when going ass to grass. However, when I went this route, I was consistently hitting the left or right safety pins. Made sure to drop the safety pins one slot down. Also started doing back-off sets here.

Press:   3x5xBar / 3×55 / 2×70 / 3x5x85

Recovered here and completed all the reps for each set. Felt much stronger in this lift compared to the last session. Still going to go up in 2.5lb increments here.

Chinups (green + purple bands): 6/4/4

Starting Strength #24B

Weight: 216.5

Squats:  2x5xBar / 5×100 / 3×150 / 2×200 / 3x5x250

Pretty grindy. This weight was the weight I used when I first started back-off sets.  Same cues that I need to work on. Sit back more. Going to try to widen stance a hair to see if I can improve the sitting back. I feel like with a narrow stance I’m ending up on my toes more than before. Also, coach pointed out that I need to make sure the safety pins are at the right marking.

Press:   3x5xBar / 3×65 / 2×70 / 3-5-5×85

I stupidly quit on the first set. I have a habit of doing pretty terribly on the first set on presses. Going to try again at 85lbs for the next pressing session.

Deadlift:  2×5×135 / 3×185 / 2×240 / 5×285

Deadlifts weren’t terrible, but they’re sucking the life out of me. Had to rest a few more seconds than usual for the last rep. Next session should be fun.