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RE: Mouser's Bill Starr linear progression log - Oct. 8 2007 21:54:06
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just t
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quote:
ORIGINAL: just t
UPdates please 
What he ^^^ said :)
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RE: Mouser's Bill Starr linear progression log - Oct. 9 2007 0:35:21
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Mouser
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Week 2 Session 1/3
(All in kg)
Squat
5 * 52.5
5 * 65
5 * 77.5
5 * 90
5 * 105 Felt good, explosive
Flat barbell bench press
5 * 60
5 * 70
5 * 85
5 * 97.5 felt heavy but hadn't taken any rest at this point, so took a few minutes before the final set
5 * 112.5 Didn't feel too bad weight wise, but hurt my right wrist, so it's clicking a lot now. Glad the weight wasn't a problem though
Pendlay row
5 * 40
5 * 50
5 * 60
5 * 70
7 * 80 as the first was a bit weak and I thought I should push myself a bit here
Decline situps with 15 kg weight on chest * 35,35
Had a bit of anger coming in to this session and I turned the music up, but the weekend was similar, with lack of sleep again an issue.
Must stretch wrists more next time to avoid strain.
Didn't feel anywhere near as knackered afterwards as I have been of late, but then it's the deadlifts which tend to leave me dead!
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RE: Mouser's Bill Starr linear progression log - Oct. 9 2007 1:11:52
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just t
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good work!  im a bugger with resting for too little time too!
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RE: Mouser's Bill Starr linear progression log - Oct. 10 2007 11:15:21
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Mouser
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Had a bit of a cheeky session last night as a mate was up for some training and learning to squat
Bench press
60 * 10
145 * 0 Not even close. Triceps were sore yesterday from the end of last week, and I had a heavy bench session yesterday, so doesn't really surprise me.
Squats
Lots of work at low weights (<50 kg) and found out I should be squatting about 2" deeper than I was... cue being pissed off! So:
110 * 5 at new parallel depth
140 * 2 with much better form and parallel depth. PB
180 * 0.2  Took it down a few inches to get a feel for properly heavy weights. I swear I'm an inch shorter now 
Upright rows
33 kg * 10
Didn't hurt like they have been recently, so my shoulder might be improving. I kept the weight low to avoid risking my shoulder
Then took a couple of snaps afterwards, so should have some more pictures to add later today as well as the workout report...
< Message edited by Mouser -- Oct. 10 2007 11:20:57 >
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RE: Mouser's Bill Starr linear progression log - Oct. 10 2007 12:15:00
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noname
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quote:
ORIGINAL: Mouser
180 * 0.2 Took it down a few inches to get a feel for properly heavy weights. I swear I'm an inch shorter now
Yeah, i've started doing this as well .....i used 210k yesterday though! 
If anything, it has helped a little with the confidence feel when lifting close to my max. Something that had been an issue with my squatting in the past, and maybe still is on odd occasions.
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PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg
My Journal... ##Getting back into it! ##
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RE: Mouser's Bill Starr linear progression log - Oct. 10 2007 17:12:51
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phil nosko
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I hope you dont take offence at this but going from 60 kg straight to 145 kg is asking for an injury! You need to take time to build up and warm the muscles and tendons up otherwise something may one day go SNAP!
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RE: Mouser's Bill Starr linear progression log - Oct. 10 2007 17:23:50
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Mouser
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quote:
ORIGINAL: phil nosko
I hope you dont take offence at this but going from 60 kg straight to 145 kg is asking for an injury! You need to take time to build up and warm the muscles and tendons up otherwise something may one day go SNAP!
I think there were some others in there as well at 100 kg, but I couldn't remember so I didn't put them in.
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< Message edited by Mouser -- Oct. 10 2007 17:25:03 >
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RE: Mouser's Bill Starr linear progression log - Oct. 10 2007 17:26:44
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Mouser
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And the second image...
Camera adds 10 lbs... or I need to cut a little bit hmmm?
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RE: Mouser's Bill Starr linear progression log - Oct. 10 2007 17:32:29
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just t
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These pics look alot better! bugger cutting
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RE: Mouser's Bill Starr linear progression log - Oct. 10 2007 17:36:20
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noname
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Looking pretty good in the pics Mouser! 
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PB's (88kg-natural)
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Deadlift - 230kg
My Journal... ##Getting back into it! ##
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RE: Mouser's Bill Starr linear progression log - Oct. 10 2007 17:37:08
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Mouser
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Aww thanks
Phil, no need to apologise, I've asked similar questions elsewhere and it's important to remember things like that. That and I find it harder to lift a 1RM if I've not already lifted something fairly heavy. I think when I got my 1RM I'd done a similar warm up at 60, then a few reps at 110, followed by stretching... but unless it's something I'm meant to do and I record I forget.
Waiting for Noname to post now and say I need a tan
EDIT - Meh! 
< Message edited by Mouser -- Oct. 10 2007 17:38:15 >
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RE: Mouser's Bill Starr linear progression log - Oct. 10 2007 17:38:16
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noname
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PS. You need a tan!
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PB's (88kg-natural)
Squat - 135kg
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Deadlift - 230kg
My Journal... ##Getting back into it! ##
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RE: Mouser's Bill Starr linear progression log - Oct. 10 2007 23:32:32
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Mouser
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Week 21 Session 2/3
(All in kg)
Squat
5 * 52.5
5 * 65
5 * 77.5
5 * 77.5 All easy enough compared to last night
Incline barbell bench press
5 * 37.5
5 * 45
5 * 52.5
5 * 60 felt heavy, but only on my shoulder
Deadlift
5 * 117.5 felt heavier than normal, made me fear the rest
5 * 142.5 *grunt*
5 * 165 Tough, followed by long rest to get my heart rate down to normal levels, must be short on sleep or something, or maybe it's TEH FEAR!
5 * 190, up 10 kg from last week and looking mean. The rest meant these were as hard as the previous set, very pleased
Decline sit-ups with BW * 15, 15, 15, 15 to provide a rest between:
Wide grip chins +20 kg * 9, 8, 6 - had the time to do these properly this week rather than 3*10 BW pullups
Similar to last week in terms of take-aways, if anyone else is thinking of doing this plan then find your 5RM in the same manner that you're going to be training, not as if you're trying to find your absolute 5RM.
I'm away for a few days, so Fridays session will be on Saturday, gives me a bit of a rest at least.
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RE: Mouser's Bill Starr linear progression log - Oct. 14 2007 13:59:17
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Mouser
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Week 2 Session 3/3
I did this on Sunday morning rather than on Friday as I've been away in Yorkshire for the last couple of days. Decided to do it early in the morning and it turned into a bit of an epic session. First off were squats which I decided to try taking as deep as physically possible to find out what difference it made. I kept the weights at the planned level too for extra hardcore-ness
Deep Squat
10 * 20
10 * 40
6 * 60
6 * 80
5 * 90
3 * 107.5
8 * 80
Didn't have any trouble with the weight itself, but the range of motion meant that much more work was done per rep, meaning high heart rate and blood pressure, so plenty of lying down between sets. Overall I'm pleased though as not long ago I'd struggle to squat 107.5 even half that depth. Lower back took a pounding though.
Flat barbell bench press
5 * 55
5 * 70
5 * 85
5 * 97.5
3 * 115 easy enough TBH, although doing it for 5 reps tomorrow will be difficult
8 * 85
Pendlay row
5 * 40
5 * 50
5 * 60
5 * 70
3 * 80 struggled to keep the form good here, a bit of leg and back twitching. I did let it sit between reps though, no bouncing
8 * 60 knackered by the end of these, squats took it out on the lower back leaving me wobbling
3 sets of weighted dips 8 reps with 20 kg of weight - as last week
EZ bar bicep curls 8 * 38, 8 * 43, 8 * 53 similar to last week, but the last set was heavier
Skull crushers 8 * 38 - limited shoulder pain, 8 * 43, 8 * 43, 30 * 18 to finish it off and get a nice pump
Dumbell preacher curls 25 * 10, 10 then 20 * 10
EZ bar bicep curls 30 * 18 to finish off
Overall sentiment for the week, my shoulder seems a little better than last week, but still a long way from fine. I did some incline flyes during my (long) warm up with 7.5 kg DBs and these didn't feel comfortable even though the weight was low.
Dreading tomorrow! 
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RE: Mouser's Bill Starr linear progression log - Oct. 14 2007 14:47:25
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just t
Posts: 4753
Joined: Apr. 20 2006
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good work man. maybe miss training tomrrow and train on tuesday?
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RE: Mouser's Bill Starr linear progression log - Oct. 14 2007 15:27:06
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noname
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quote:
ORIGINAL: OJay
can i ask whats a pendlay row?
In short....
Imagine a normal bent over barbell row but done very strictly with your back parallel to the ground and the weight touching the ground on each rep.
Video: www.youtube.com/watch?v=vYeCh2Anpw8
_____________________________
PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg
My Journal... ##Getting back into it! ##
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RE: Mouser's Bill Starr linear progression log - Oct. 14 2007 15:32:00
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Mouser
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OJay funny thing is that's about the lardiest my back's been. I don't have any photos, but at one point I weighed 68.5 kg and had about the same amount of muscle on my back, with <5% body fat and a 28/29" waist. I still have body image issues and diet issues from being like that. It's well developed from years of rowing. I didn't have the lowest body fat either, some guys were like knotted string with striations to match. I managed a 6:45 2k on the ergo (concept 2 rowing machine) at the time as well which I wouldn't be able to match now.
Pendlay row video with good form. Let the bar die between reps, try to keep the rest of the body static, hit your chest and think Ninja Elbows!
Just t I'll see how it goes. I intent to train tomorrow, as I don't want to get out of step, but if things are feeling bad I'll move bench to Tuesday to save my shoulder rather than risk aggravation. I know I should be comfortable at 115 * 5, just so long as I get it in my head first.
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My Journal, Jun '08 Photo p15
BP 155 (150 recently)
DL 245
SQ 185
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RE: Mouser's Bill Starr linear progression log - Oct. 16 2007 0:31:42
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Mouser
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Week 3 Session 1/3
(All in kg)
Squat
5 * 55
5 * 67.5
5 * 80
5 * 95
5 * 112.5 Accidentally loaded it 5 kg heavier than it should have been. Felt really heavy after yesterdays session. Good depth though, but my back wasn't really straight enough.
Flat barbell bench press
5 * 60
5 * 72.5
5 * 85
5 * 100 felt good, no rest at all up to here, so took a quick breather as I was sweating loads
5 * 115 felt good again, slight wobble on the last rep, but speed stayed steady, glad to get this cleanly.
Pendlay row
5 * 40 with holds
5 * 50 with holds
5 * 60 felt good
5 * 70 felt good
5 * 80 Not my best, completed the reps, but form was off.
Decline situps with 15 kg weight on chest * 70, 35 felt a tightness at the top of my quads after the 70 repper.
Slightly inclined bench press
40 kg * 10, 10 focusing on squeezing the upper pectorals.
My shoulder was feeling quite a bit better today, possibly down to a super long warm up and some rotator cuff exercises with light weights at the start. Of course now that my shoulder's feeling better I'm getting forearm cramps like I often get after bicep curls. I'm almost certain that this is due to the bicep work yesterday, but I've ordered some cissus from bulk powders to help out with this and my shoulder. I need to get back to being healthy and lifting with confidence.
Must be nearly on page 3 now... I'll have to post some pictures of my home gym soon and my 'coach' if he'll lay still on the sofa in the gym long enough to take photos...
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My Journal, Jun '08 Photo p15
BP 155 (150 recently)
DL 245
SQ 185
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