640 x 1 @ 8
600 x 4 @ 9
510 x 4 x 5 sets
BW 199 😒
June was one of the best training months I’ve ever had, with numerous PRs falling on a weekly basis. Things were good.
Then, immediately after finishing residency, things took a sharp turn. For various reasons, July got progressively worse, with my training numbers backsliding and previous warmup weights starting to feel like near-1RMs. Things were not fun.
and I discussed things. We came up with a plan, including switching some things around in my programming to address the psychological side of training and start building some momentum again.
We’re finally getting back on track, and my elbow re-re-rehab is going well at the moment too. It’s important to remember that these sorts of ups and downs are a natural part of training, and this phenomenon of “regression to the mean” will make sure that neither your “ups”, nor your “downs”, will last too long.
Expecting long-term, linear progress as a post-novice lifter is generally unrealistic for most people, and this can be a hard lesson to learn for some. It’s OK to pay attention to these psychological factors, and *GASP* sometimes even to adjust your training based on them, too.
What has your experience been like dealing with downturns in training progress? What did you do about it?
Week 10 Day 2 #linearprogression
(light squats & light pulls)
Squat 215 3 sets of 5
Chins & Rows
I have a post in @startingstrength
FB group asking what is better for Press progress at this point, 5 sets of 3 or 2 top sets of 3 followed by 2 back-off sets of 5. One of the SSCs replied and offered scheduling a phone consult. I think I'll take advantage of that offer.
Squats: 325 lbs x 5 x 3
1st and 3rd sets recorded
Bench: 225 lbs x 4 x 3
Was supposed to do 5 x 3, but ran out of gas after 4th rep in every set.
RDL's: 220 lbs x 6 x 3
It's good to be back home and at my home gym with proper equipment. Training while traveling can suck.
Been trying to maitain strength over the past couple of months because I have been preparing for my PhD comp exams in a couple of weeks, so did not need any added stress. But after Sep. 7th, look out, I am headed to PR's city.
#startingstrength #barbellmedicine #barbelltraining #squats #benchpress #rdls #strngthtraining #welookdown
Saturday's workout (PR alert): Beltless Squats: 275 lbs x 6 x 2
Press: 180 lbs x 1 (PR); 140 lbs x 6; 135 lbs x 5.
Rows: 225lbs x 6 x 2
I know my press PR would get red lighted at a meet (slight downward motion of the bar- got a bit forward- and loss of balance/feet shuffle at the top), but I'll take it as a training PR. I started pressing 65 lbs for 3 sets of 5 a year ago. Not bad.
#startingstrength #barbellmedicine #squats #beltless #ohp #presses #prs
Ever have one of those weeks that just literally kick your ass? Gosh it’s only Tuesday...but one more day closer to wedding dress shopping with my girls!!!! Can’t wait for a fun night with some of my FAV ladies!!! 💜💜💜
Getting caught up on some videos! Sunday was squats and bench & Monday was deadlift and press! Making time for your sessions on busy weeks is hard sometimes, but you feel so much better when you do!
▪️Have you signed up for the Starting Strength Fall Classic yet on 10/27 @revolutiontraining
?!? Get to it!! 💪🏼💪🏼
Some shitty squats & rows
Chins (negatives) 2x5
Gotta get my knees out on squats, and figure out my stance. Got rid of elbow pain though, thanks to @alexptacek
Long story short, keep grinding. 405 on Friday, let's fucking get it.
Strength training does more than just make your muscles strong. It's all about making that systemic and metabolic change.
What you might want to know about this study:
- Resistance training significantly improves HDL ("good" cholesterol) and decreases LDL and triglycerides (the "bad" stuff)
- It improved BMI, Body fat %, and glucose/insulin levels...but not significantly over controls. - It does significantly improve Waist:Hip ratio.
- Importantly, resistance training significantly increased nesfatin-1 over controls. Nesfatin-1 has been shown to increase insulin sensitivity, among other things, to help reverse diabetes.
In short: "...upper-body resistance exercise training improves insulin sensitivity, lipid profile, and body composition in obese paraplegic men." _
How increases in nesfatin-1 impacts mental health!
#nesfatin #mentalhealth #bmi #doctorswholift #nurseswholift #startingstrength #barbell #squat #squatforhealth #reversediabetes #depression #ldl #hdl #weightlifting #weightloss
Yesterday’s lift :)
Squats: 2 @ 210lbs
Press: 2 @ 80lbs
Deadlifts: 2 @ 215lbs
Crushing some #hookgrip
deadlifts today, 350x5x1. SSOC Coach @dldeaton
has really helped dial in my form and make the transition from mixed grip to hook grip. After a deload earlier this year I’m hitting old weights with faster bar speed and more efficient mechanics. Thank you @startingstrengthonlinecoaching
for helping me along the way!
Watch Peter PR his vertical jump, or uh, his deadlift!😂
SSOC client, Peter celebrates lifetime PRs on both his squat (170kg) and deadlift (190kg).
Peter is coached by SSC & SSOC Staff Coach, @adam_skillin.
It’s exciting to be the new kid on the block(or platform) for oly lifts. ⚡️🏋🏾♂️💙🏋🏾♀️⚡️ It’s been almost 8 years since I’ve done any serious form of Olympic Weightlifting as far as strength training is concerned, and here I’m testing my max and correcting foot placement. 🤓🤓🤓 Health and fitness is literally a science-I love learning, and getting different perspectives, bc my brain processes things a little differently as some of you may know. I’m not afraid to learn from others, bc it only helps so that I can continue serving others in the most efficient way possible, and I have the opportunity to continue growing as a strength and fitness professional.
But ummmm low-key tryna get like y’all @eakinwale @chuckiewelch @lancellott1 @aliannludwig @coachoscar18 @physical_revelry
KB Suitcase Deadlift
Doesn’t get much more functional than this kids. How many times have you picked up a heavy load on only one side of your body? Suitcase, backpack, purse, groceries, salt bucket, baby car seat ;) If you are going to train, might as well challenge your body with movements you will see on a day to day basis.
1) Feet should be setup a little narrower than conventional deadlift.
2) Keep hips and shoulders parallel to the ground the entire time. Your body will want to compensate and lean to help pick up the weight. Fight this!
3) Don’t allow knees to buckle in.
4) Engage your core and keep it tight to support your spine as you pick the weight off the ground every rep.
Message me with any questions. I’m happy to help and give more tips. Strength & Honor 💪🏻
Deadlift 165kg 1x5
160 for a set of 5 felt great last session, but suprisingly 5kg extra definitely took a toll on me. I felt like there were several factors that came into play here. Firstly, this was my first time on a deadlift platform. I usually deadlift in socks, but the wooden surface was much slippier than I anticipated, so I resorted to wearing my squat shoes with elevated heels. Secondly, there were mats set under the plates that forced me to use a narrower stance, something that I wasn't used to. Lastly, and most importantly, I had less control over the lifts. Due to me being anxious about these factors, I pulled much more aggresively, hoping that it would help my lifts. The bar path was definitely faster, but I lost some tightness in my back. Hopefully this can be corrected in my future sessions!
#deadlift #sumodeadlift #startingstrength #powerlifter #powerlifting #fitnesstransformation #strengthtraining #strengthprogress #strength #malephysique #gains #backworkout #backday #legday #legworkout #fitnessjourney #fitness #fitfam #fitnessmotivation #motivation #gymmotivation #fitnessmodel #bulk #gymfit #gymfam #progress #transformation #gymlife
Trying to focus on pushing that ground away with my feet.... " The deadlift also serves a way to train the mind to do things that are hard."
We are excited to introduce our newest coach Alex Beasley (@alexb.strong
). Alex has been coaching since 2013 and became a Starting Strength Coach in April of 2017. She is passionate about coaching all lifters to become stronger versions of themselves, but is especially excited about introducing women to barbell training through her women's barbell club. Alex also competes in raw powerlifting with recent competition bests of 255/160/286 respectively. Make sure to say hi when you see her around the gym and check for her contact info at the link in our bio!
It’s really about the look you have at the top of your deadlift... 💁♀️😅
Tried a new gym today, hence the colored plates 😅 Didn't think a gym would matter so much for my motivation, but just the fact that the plates was colored and the gym was a bit smaller made me so unmotivated 🙄
Regardless to that my session actually went really well today. Decreased my sets from 5 to 3 since I'm so close to reaching my max. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
♡ Squats 77.5kg 3x5
♡ Bench press 37.5kg 3x5
♡ Barbell row 37.5kg 3x5
082118 I'm counting down the days till school starts 😤 School is stressful as fuck for me, just cuz I stress a lot about exams, but I'm actually confident that I'm gunna kill it this year 🙏. -
Classes will be difficult but rewarding and my extracurricular projects are popping 🙏
Today we’ll talk about “knee slide” and how to correct using TUBOW - Terribly Useful Block Of Wood. We opted for a terribly useful sledgehammer for this video.
“Knee slide” occurs when the knees continue to travel further forward at the bottom after they’ve been “set”. In our model of the squat, we look for the knees to stop traveling forward about 1/3-1/2 of the way down in the descent as the hips continue their path to proper depth. The obvious problem being the potential for moving the whole lifter-barbell system forward from the midfoot axis. There also appears to be a “slackening” effect of the hamstrings with greater forward knee travel.
There are several reasons why the knees may slide forward in the descent. Too upright of a back angle, losing tightness in the bottom of the squat, the lifter may not be on midfoot, going way too deep, or the knees are sent forward late. This is where it’s helpful to have a coach’s eye to workout the root cause, and correct quickly. In the absence of a coach, TUBOW may be a useful tool.
Setup correctly, TUBOW allows the lifter to work out the problem for themselves because they get immediate feedback that they have to adjust to. Having them do several successive reps to adjust as needed and build the right movement pattern is part of the process.
To set up correctly, the lifter needs to be at the proper depth, with their weight on midfoot, and a back angle that approximates what it would look like in the bottom of the squat so the correct knee position is set in the bottom. Then set the TUBOW so it’s just out of reach of the knees.
Give it a try and let us know what you think.
Today's lower body workout.
The focus was on power and functional strength, and my core got a good workout stabilising the unilateral loads.
I made sure to include an even number of hip hinges (hitting the hamstrings and glutes) and knee dominant movements (hitting the quads and glutes). Here's the full complex.
Clean a 24kg kettlebell.
1 curtsy lunge each side.
1 reverse lunge each side.
Some client testimony:
Phillip Randercamp was born with too many femurs. He writes, "Thanks coach! I weighed 83 pounds and my gums bled all the time. I started your your Lean-ier progression and immediately felt less vertical. I have since started training my girlfriend and we will probably break up soon."
#startingdank #startingstrength #markrippetoeleaningonthings
An excellent explanation of the Starting Strength Novice Linear Progression from @barbell_logic
➡️NEW VIDEO! Link in bio⬅️ TAG a friend who needs to do their FIVES!👇🏼
🎥NOVICE LINEAR PROGRESSION🎥
Some training pics from Monday evening… Becky squats, Noah benches, Cameron squats, and Brett curls.