Bookmark this thread:     |
Login  | |
|
RE: Mouser's Bill Starr linear progression log - Nov. 3 2007 13:11:12
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
quote:
ORIGINAL: phil nosko
Good lifting there Mouser. When are you putting up these pics then?
It all relies on my friend with the camera phone coming down. I've got a camera phone on mine, but you'd be hard pressed to guess which pixel is me 
As for deadlifts, I feel good for 205*5 and possibly more. I'd like to be able to lift 250-260, the former being a quarter ton, the latter 6 plates a side. That's still some way off though.
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 3 2007 17:04:18
| |
|
phil nosko
Posts: 589
Joined: Sep. 11 2006
From: Andover
Status: offline
|
It may not be as far off as you may think. Steady progress over time can work wonders.
_____________________________
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 3 2007 20:13:51
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
Well I can get 240 kg up to my knees okay, just a matter of time and effort to get it the rest of the way I'm sure.
Impressive to see you deadlifting more than 300 though 
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 5 2007 16:34:33
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
Just found an old photo of the gym... well one corner of it.
Thumbnail Image
 Attachment (1)
< Message edited by Mouser -- Nov. 5 2007 16:35:32 >
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 5 2007 16:35:15
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
And the 210 kg walkout that I did.
Thumbnail Image
My bar positioning looks a little higher than normal. Any comments on arm position etc. appreciated, although I understand it's hard to judge from a single photo like this, especially given the XXL t-shirt I'm wearing.
Oh... and I'm now a 'Senior Member'... does that mean I'm allowed senior moments? 
Attachment (1)
< Message edited by Mouser -- Nov. 5 2007 16:37:40 >
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 6 2007 3:41:21
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
Week 5 Session 1/3 (well half of it)
(All in kg)
Flat barbell bench press
6 * 70
6, 6, 6, 5 * 110 Didn't quite get the last rep which surprised me! There was a bit more bouncing off the chest than I would ideally like, so for the moment I'll stick to this weight until I do it properly.
Pendlay row
5 * 42.5
5 * 52.5
5 * 62.5
5 * 75
5 * 85 without resting beforehand, still felt good actually
Bench (again)
6 * 110 ... well actually I did 5 as I thought that was all I needed to do, so racked it and immediately un-racked it as I realised I was one short.
Then off to bonfire  *BURN THE POPE* *BURN THE POPE*
Right at the end when the giant seagull blew up (no... really!) I saw something flying on a low trajectory seemingly straight for me. It went about 2 ft to my left as I ducked before it smacked into a woman's forehead. Turned out to be a lump of wood with nails in Cue medics etc. so I hope she's all right, but given the time it took to cover the distance it must have been doing over a ton. Weird thing is people take this sort of hazard in their stride here, it's one of the few times when we collectively stick two fingers up to the H&S crew and actually live a little. Next weekend's fireworks display is great as they're launched from all 4 sides of the crowd to overhead... Wooot!
Second half of session will be done tomorrow, and hopefully won't affect Wednesday's session too badly.
* Does not imply actual desire to burn the real Pope, but in Lewes we don't do things by halves! 
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 6 2007 18:05:16
| |
|
noname
Posts: 12056
Joined: Oct. 14 2006
Status: offline
|
quote:
ORIGINAL: Mouser
Any comments on arm position
As i'm no squatting expert i'm never quite sure if arm postioning makes much impact, as long as it's comfortable to you.
Personally i have my arms stretched right out and my hands touch the sleeves/plates.
_____________________________
PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg
My Journal... ##Getting back into it! ##
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 6 2007 19:30:15
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
Just took a couple of measurements prior to squats
Thighs (as here LINK) 25"
Right arm 15.5" (just over)
Squat
5 * 62.5
5 * 77.5
5 * 92.5
5 * 107.5
5 * 122.5 4th rep was a bit shallow, but all others were very deep, so it balanced out
Overall feeling more difficult now I've taken the weights up quite a lot. Keep having to remind myself to take it one rep at a time though to get the most benefit.
45 degree situps with 5 kg 10, hold for 5, 5
Same with 10 kg weight on chest
Fiddle with rope, bench and powercage... vertical situps - yay! 15 reps, but next time I think I'll either have a helper or tie my boots in to stop me slipping. Felt seriously hard though which I like
Decided that since I had a bit of time I'd try some remedial work on my shoulder
30 kg barbell clean, press and lower with arms extended forwards 5 reps, then same with 20 kg
Similar with 10 kg dumbells to side, 5 reps
Bent over at 45 degrees doing reverse flyes, 10 kg dumbbells * 10 reps.
Then did something we called pizza pie at uni which is a combination of all sort of flyes and requires control and flexibility 10 kg * 5, 5 kg * 10
Delts are a little pumped now, but my shoulder seems to be dealing with things okay.
Found out that woman is seriously ill in hospital LINK
< Message edited by Mouser -- Nov. 6 2007 19:59:30 >
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 7 2007 0:27:32
| |
|
BencherRdg
Posts: 5156
Joined: Jan. 20 2004
From: Lancaster, United Kingdom
Status: offline
|
Hiya mate.
Walkouts are ace arent they. Not done them for AGES but makes such a differenc when you go down to your working weight. IIRC the rep feel a breeze*
* well mine did back then lol!
re: arm / hand spacing on squats i suppose do just what feels comfortable - i do slightly wider, seen folk llike Mariuz pudz (sp) with hans vitually at ens of bar. I was wondering the closer you have your hands do you thinkthe more you can make your traps more prominant to use for padding for the bar/ Its something i was thinking about the other day
sorry i must have missed it what did you do to your shoulder? I've managed to dislocated one 3 and a half years ago and still have instabilty issues with the other one 
Rodge
_____________________________
cutting!!
Squat 170kgx1 100kgx20
Dead 200x1
Decline Bench 80x6
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 7 2007 1:15:50
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
I had been doing power cleans, then I was on about my second set of military press, so a lighter weight and well warmed up. I cleaned the bar and my shoulder didn't feel so good, thought it was just a tendon sliding around, but it later became clear that it was far worse, leaving me in considerable pain for a few days and unable to do heavy shoulder work since. That was in mid August and it's only now that I'm getting to the point where I'm starting doing any military press like work again, and then only after lots of warmup and stretching. Just one of those things I suppose which happens when you keep increasing weights and hit a bit of bad luck.
| |
|
RE: Mouser's Bill Starr linear progression log - Nov. 7 2007 23:41:40
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
Week 5 session 2/3
(All in kg)
10 kg plate flip... hurt shoulder 
Squat
5 * 62.5
5 * 77.5
5 * 92.5
5 * 92.5
Did some stretching before the last set and made the ligaments in my right knee ache. Didn't affect the squats though.
Incline barbell bench press
5 * 42.5
5 * 47.5
5 * 55
5 * 62.5
Felt much easier than last week, so I'll carry on increasing it.
Deadlift
5 * 127.5
5 * 152.5
5 * 177.5
Then on to challenge Tom at 5 * 205. I pictured going for 6 to avoid only just doing enough, and completed it  . Only problem was that I now have a distinct lack of callouses on my right hand 
Chins + 30 kg * 7, 6, 7 (up 10 kg from last week, hence fewer reps)
Decline BW sit-ups 15, 15, 15
My wrist tensor on my right wrist is painful at the moment, and was before the workout as well. Possibly due to some work I've been doing. I'm going to drop the bicep curls from Fridays workout though as I don't want to aggravate it.
< Message edited by Mouser -- Nov. 14 2007 20:52:36 >
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 14 2007 20:51:14
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
Week 6 Session 1/3
(All in kg)
Squat
5 * 62.5
5 * 80
5 * 95
5 * 110
5 * 125 last rep was difficult, but my lower back appreciated the break
Flat barbell bench press
6 * 70
6, 6, 6, 5 * 110 missed the last rep again
8 * 70
Vertical situps
15, 10, 15 didn't leave much rest before the second set
Dips
6 * +30 kg
3 * +30 kg triceps felt empty here
10 * BW immediately afterwards
I think doing dips today was a mistake, but I like it and I missed Fridays session due to my forearm. Annoyed that I still can't get that last rep with the bench press, but I guess it's good to have something to aim for.
Edit in, did some more as I was bored
Pendlay rows
5 * 42.5
5 * 55
5 * 65 - felt really good and strong here
5 * 75
6 * 87.5 - wanted to make absolutely sure
It was nice to do these with a strong lower back for a change, made it far more stable
< Message edited by Mouser -- Nov. 14 2007 21:26:42 >
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 14 2007 20:53:49
| |
|
just t
Posts: 4824
Joined: Apr. 20 2006
Status: offline
|
you got 6 on 205? b4stard hahah! well done! strong chinning! strong benching, stong everything welldone
_____________________________
My Training Log!!!
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 14 2007 21:31:00
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
quote:
ORIGINAL: just t
you got 6 on 205? b4stard hahah! well done! strong chinning! strong benching, stong everything welldone
Nah Tom, just the 5 unfortunately, but I'll be going for the 5 * 210 tomorrow or Thursday, so stay tuned 
Chins are something of a specialty, I've spent a lot of time trying to get to the point where I can do a 1 arm pullup, but I'm still lagging a bit, I'm strong enough to do controlled negs, but that's just not good enough
I'm still trying to get my head around the program you're following at the moment, I guess it'll become clearer as you near the limits. It's amazing how much harder multiple sets are, even if you could do one set of the same number of reps with a heavier weight.
Also, I don't think you can honestly say I've got strong squatting, although that's down to lack of experience as much as anything... sometimes I wobble and it almost feels like I'm doing a one-toe-squat
_____________________________
My Journal, Jun '08 Photo p15
BP 155 (150 recently)
DL 250
SQ 185
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 14 2007 22:03:11
| |
|
just t
Posts: 4824
Joined: Apr. 20 2006
Status: offline
|
one toe squat haha! well it definately looks like your improving to me!
i only got 2 on the 210 think i was just tierd or something lol! the amonia didnt help either made me worse
_____________________________
My Training Log!!!
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 15 2007 18:23:39
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
Week 6 session 2/3
(All in kg)
Squat
5 * 62.5
5 * 80
5 * 95
5 * 95
Incline barbell bench press
5 * 40
5 * 50
5 * 57.5
5 * 65
Deadlift
Tomorrow?
Chins + 30 kg * 8, 7, 7 (up 1 rep on first and second set)
Decline BW sit-ups 15, 15, 15 (vertical)
I felt too tired today to attempt deadlifts, but hopefully things will be better tomorrow. Diet's been better today than usual, but do feel like I'm lacking sleep.
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 16 2007 14:58:39
| |
|
phil nosko
Posts: 589
Joined: Sep. 11 2006
From: Andover
Status: offline
|
Thats some strong chinning mate, happens to be one of my favourites! Do you go under or overarm?
_____________________________
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 16 2007 20:54:39
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
quote:
ORIGINAL: phil nosko
Thats some strong chinning mate, happens to be one of my favourites! Do you go under or overarm?
Palms facing away from me, so overarm? Fairly wide grip too. I find it a bit harder like that as I can't bring the biceps in so much. I'll probably try for a 1RM when I get to the end of the current training plan along with everything else.
_____________________________
My Journal, Jun '08 Photo p15
BP 155 (150 recently)
DL 250
SQ 185
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 19 2007 19:19:33
| |
|
Mouser
Posts: 998
Joined: Jul. 16 2007
Status: offline
|
Week 6/7 Session 1/3 (bit of a mix)
(All in kg)
I've not had chance to work out since the last time I posted a workout, so I had to make up a bit of ground here. Didn't really eat enough during the day, so ended up with low blood sugar and having to call it a bit short, but I feel like there was still a lot of benefit in it.
Squat
5 * 65 (as low as possible and hold there)
5 * 80 (as low as possible)
5 * 97.5 (same)
Then went on to deadlift as I wanted to go for the 5 * 210 PB with reasonably fresh legs
Deadlift
5 * 130
5 * 157.5
5 * 182.5 - let it die between each rep and found that the improved balance actually made life easier, otherwise I seem to expend a lot of effort keeping balanced
5 * 210 First rep felt like I was going for a 1RM, second like it would be the last one, third I pulled from nowhere because I wanted to beat Tom  , took 5 seconds and found a fourth, took another 5 seconds and slowly pulled a fifth to completion before the darkness closed in . Cue feeling both ecstatic and near death at the same time. It didn't leave me with much zing for the rest of the workout though, and I made the right decision by not going for it at the end of the last workout. There may be more there though, so I'll give 215 * 5 a go and see what happens...
Squat revisited
5 * 112.5 (intended to go to just below parallel, but ended up going all the way down, didn't feel that I could stop! Legs say no  )
0 * 130 - actually one neg, and I could have done a couple of reps, but it would have nearly destroyed me.
Flat barbell bench press
5 * 70
6, 6, 6 * 110
3 * 110 + 3 negs
4 * 70 + 1 neg
Simply didn't have anything left in the tank after the deads, so decided to call it a day at this point before I passed out or something silly.
< Message edited by Mouser -- Nov. 19 2007 19:20:25 >
| |
|
|
RE: Mouser's Bill Starr linear progression log - Nov. 19 2007 20:48:38
| |
|
just t
Posts: 4824
Joined: Apr. 20 2006
Status: offline
|
awsome deading mate! you win me
_____________________________
My Training Log!!!
| |
|
|
Printable Version
MP Max from myprotein.co.uk® - Great tasting high quality supplements direct to you from the leading online manufacturer and supplier in the UK. Why pay more?
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread