Macroth's log of strength (currently following 1-on-1 training with K Beck)

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jessejobe
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Re: Macroth's log of strength

Postby jessejobe » Thu Dec 15, 2016 11:29 am

Nice work on the mock meet!

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macroth
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Re: Macroth's log of strength

Postby macroth » Tue Dec 20, 2016 8:17 am

jessejobe wrote:Nice work on the mock meet!


Thanks! I hit my baseline numbers without too much trouble, but was hoping for a little more.


Anyway, I spent most of Friday and Saturday in bed with mild pneumonia, according to the chest x-rays. Slowly recovering, but not much energy. A wonderful end to 2016. :P

Today:
Press 45x5, 55x3, 65x2, 70,75,80,85,92.5F
60x5,5

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macroth
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Re: Macroth's log of strength

Postby macroth » Wed Dec 21, 2016 8:43 am

Some paused front squats (bar cleaned for 1st rep) up to 100x5, 110x5, 120x2. 5 pullups between each set.

5k/20' ski

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macroth
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Re: Macroth's log of strength

Postby macroth » Wed Jan 04, 2017 3:47 am

New year (may yours be happy), new goals!

Actually, no, same old goals basically. :roll: I had a few small PR's in 2016 (DL, squat, total, log, axle, DB, and 100m erg :P ), but results were mostly up and down. I guess consistency will be the new goal.

Holiday training:

25/12: barbell bear complex, delts, curls

27/12: 5km run (RIP my calves), shoulders/curls

29/12: planks, Tabata squats, Tabata pushups

1/1: 1h xc ski classic


New training cycle begins, ie the SS template. My Day 1 was actually December 19th, back when I signed up, so I'll be running behind the standard schedule. Makes it easier to plan any changes/substitutions anyways.

Monday
1. Barbell overhead (1st rep cleaned) 5x8x70 (pushpress/pushjerk/pp/pj/pp)
2a. Pull ups 3x8
2b. Face Pulls 3x15
3. Z press 40x8, 45x8
4. 3 way shoulder raises 3x10
5. Empty barbell curl x30

Tuesday
1.Front Squat Paused 77.5/95/105x5
2. Yoke 280x13mx3 (fastest 9s)
3.Wlking bb lunges 60kg 3x12/leg
4.Backwards sled drag 90kg 3x30 s
5. Ring plank 1x90s

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Kalle Beck
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Re: Macroth's log of strength

Postby Kalle Beck » Wed Jan 04, 2017 12:01 pm

Happy new year to you as well!

Hope you like the training plan


Shop http://StartingStrongman.com/store
programming http://StrongmanProgram.com
Coaching http://strongmancoach.com
http://StartingStrongman.com/sponsors
http://StrongmanProgram.com < Programming for Strongman at $15/Month
http://startingstrongman.com/shop/ < For all your Strongman needs
http://StartingStrongman.com/sponsors <Support SS/Affilate links
http://StrongmanCoach.com <1 on 1 Coaching

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macroth
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Re: Macroth's log of strength

Postby macroth » Fri Jan 06, 2017 2:49 am

Kalle Beck wrote:Happy new year to you as well!

Hope you like the training plan


Shop http://StartingStrongman.com/store
programming http://StrongmanProgram.com
Coaching http://strongmancoach.com
http://StartingStrongman.com/sponsors


Thanks Kalle. So far so good!

1. Barbell strict press 40x12,12,11
Tried to keep them nice and strict and reduce lean-back as much as possible. Started to go to shit at the end of the third set. Maybe I'll try these seated, to completely prevent leaning back.

2. CGBP 70x8,85x8,100x9
Hands just outside the smooth. Poor showing.

3a. Incline db Bench 3x15x20kg
3b. Db row 3x15x30
Couldn't figure out how to set up for Incline rows, so did them standing and slightly bent over.

4. Standing Dicks press 30x4 lol,25x6,27x6
Looking at the video I think I need to keep my elbows higher. But dat dere shoulder immobility...

5a. Hammer curls 3x15x20kg
5b. Band pull aparts 3x20

General post workout feeling = mega pump


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macroth
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Re: Macroth's log of strength

Postby macroth » Fri Jan 06, 2017 10:00 am

Today
1. Barbell DL 15x1 @ 170 overhand grip

2. Axle DL off 4" blocks 2x15x174 (short rest singles, first set in 1:22, second set in 1:08)
Annoyed by my grip today. Had to put straps on half-way through the first set.

3. Sandbag extensions @90kg: 5 from floor, 8 from lap, 5 from floor

4. Duckwalk 125kgx12m + Zercher yoke 140kgx12m, x2
Should have been 3 runs, oops.



Feeling a bit rough after this first week. Clearly this means gainz are in the cards, but I'll need to pay attention to recovery.

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macroth
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Re: Macroth's log of strength

Postby macroth » Mon Jan 09, 2017 8:49 am

1. Log clean + push-jerk (1st rep cleaned) 87x3,3,2,2, 77x3,3,3,3 (90s rest)
Should have been all reps cleaned.

2. Z Press 3x8x42.5

3a. Pull ups 3x10
3b. Face pulls 3x15

4. 3 way shoulder raises 3x10x10

4a. Barbell curls 25,25,20,30
4b. Band tricep push downs 40,30,30
Push-downs should have been 200 total reps.

Session takeaway:
- massive bi/tri pump
- learn to fucking read

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macroth
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Re: Macroth's log of strength

Postby macroth » Tue Jan 10, 2017 8:41 am

- High bar squat 125/145/165x5
No PL goals in sight and my squat sucks either way, so I'm going to give the high bar a spin for a while.

- FW 125 2x14m
Second run a tad faster, both around 12s. It's a start.

- Front squat 85 2x10
Was supposed to be one max rep set, but I tapped out early due to a crappy rack position. Stretched a bit more and did a second set.

- Planks +25kg 3x60s
These finished off my abs well and good.

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macroth
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Re: Macroth's log of strength

Postby macroth » Thu Jan 12, 2017 1:56 am



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