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Austin's Log: Gettin' Hyooge

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  • Austin's Log: Gettin' Hyooge

    Training log dating back to 2014: https://startingstrength.com/resourc...stins-log.html

    9/11
    BW 199

    Squat: 495x1, 545x1, 585x1, 495x4 x4 sets.

    Row: 275x6 x4 sets
    IG / YT

  • #2
    9/12

    1.5" deficit DL: 495x1, 585x1, 530x3 x3 sets

    High bar squat (beltless): 385x7, 395x7, 405x7, 415x7
    IG / YT

    Comment


    • #3
      9/15

      Pin Squat: 555x1, 505x3x3

      9/16

      DL: up to 615x1, slower than I wanted, then 535 for a few sets of 4.
      IG / YT

      Comment


      • #4
        9/18

        Squat: 495x1, 545x1, 575x1, 600x1, 515x3 x3 sets Instagram

        Row: 335x5 x4 sets
        IG / YT

        Comment


        • #5
          9/20

          Deadlift: 585x1 @7, 635x1 @8.5, 565x3 x3 sets. Speed PRs

          Comp paused bench: up to 340x1. First bench reps since July, just testing to see what I might be able to YOLO and hit at the meet.

          High bar squat: 425x5, 405x5 x3 sets
          IG / YT

          Comment


          • #6
            9/22
            BW 198 (less training volume ... less appetite ... less weight gainzZz)

            Pin squat: 535x1, tweaked my back on that single, 475x3 x3 sets

            8 days out
            IG / YT

            Comment


            • #7
              Originally posted by Austin Baraki View Post
              9/22
              BW 198 (less training volume ... less appetite ... less weight gainzZz)

              Pin squat: 535x1, tweaked my back on that single, 475x3 x3 sets

              8 days out
              Looking forward to your typical tweak/PR cycle right in time for the meet. :-)

              Comment


              • #8
                Originally posted by Leah Lutz View Post

                Looking forward to your typical tweak/PR cycle right in time for the meet. :-)
                Backs aren't even real soooo

                9/25
                BW 198

                Squat: up to opener @ 550x1, then 455 x 3 x 3 sets. Video: Instagram

                Paused Bench: up to 345 x 1 x 3 singles

                Deadlift: up to 530 x 1 @ 0
                IG / YT

                Comment


                • #9
                  Wednesday

                  SQ: 405x1, 365x2 x4 sets
                  IG / YT

                  Comment


                  • #10
                    Brief update:

                    8/9, 727.5 kg @ 90.9

                    250/260/272.5x
                    145/155/162.5
                    270/290/300 Instagram
                    IG / YT

                    Comment


                    • #11
                      Slightly more detailed meet recap

                      Didn't cut at all for this meet (obviously), just ate normally until weigh ins, where I was at 90.9 kg.

                      Second flight for squats. First flight moved much quicker than I expected, so I ended up having to warm up from 0 to 405 in about 5 minutes, which wasn't really a big deal but just quicker than I had planned. Unfortunately the warmup area was in a completely detached building from the meet, with no projector to show where they were in the flight. This made timing warmups particularly difficult, since I was handling myself for the meet. I ended up taking 495 as last warmup a bit too early, and ended up having to go back and take 315 to stay warm prior to my first attempt.

                      550 first attempt moved very easily. Unfortuantely, however, I realized that we were lifting on Capps Texas Power bars, so they had a LOT of unanticipated whip. 584 second attempt moved OK, but the whip was very noticeable on unrack and made the walkout difficult. During my ascent out of the bottom, the bar slipped up my right shoulder (noticeable on video) and threw me off balance, but I managed to save it.

                      Decided to go more conservatively than I had planned (which was 275 kg) and stuck to 272.5 (600.5). Unracking this and walking it out sucked with the bar whip. Took me a little longer than usual to get set, and I had to descend slower than I wanted. This screwed up my bounce, and I lost tightness coming out of the bottom and missed the rep.

                      Benches - again, hadn't trained the bench in about 3 months prior to this meet so was kind of flying blind. Tested a few singles earlier in the week and 345 felt fine so I expected to end up around there. 319 opener was very easy. 341 second attempt also very easy, but with a mild back cramp. Bumped third to 358, which went up smoothly but had a much worse back cramp. Got up and started moving around as much as possible after this.

                      DLs - had it figured out by now, and timed all my warmups perfectly for this. Took 530 as a last warmup. 595 opener moved incredibly easily, and immediately called for 639 second attempt, which also went super easily. Since I missed the 600 squat, I really wanted to hit 300 kg so I decided to stay conservative and called for that, even though I'm sure 310 kg would have gone up. 300kg also went easily (as shown in the video).

                      PR total despite being way off meet PR on the bench and missing my third squat.

                      Once my elbow situation is sorted out, I fill out the 93 kg weight class, and am squatting on IPF spec bars, I don't see any reason why 1700 can't go down. Something like 611/385/705 would do it, even though I'm obviously capable of far more on the bench if I can stay healthy to actually train it.
                      IG / YT

                      Comment


                      • DoubleJ
                        DoubleJ commented
                        Editing a comment
                        Well done, Sir!

                    • #12
                      Mon 10/2

                      Front squat: 425 x 1 @ 8

                      Squat: 405x6 x4 sets

                      Row: 225x10 x3 sets
                      IG / YT

                      Comment


                      • #13
                        Tuesday 10/3

                        Mid-shin block pull (beltless): 405x8 x4 sets

                        3-0-3 Tempo squat (beltless): 315x8 x3 sets
                        IG / YT

                        Comment


                        • #14
                          Friday

                          Deadlift (beltless): 455x6 x4 sets

                          High bar squat (beltless): 315x10 x4 sets
                          IG / YT

                          Comment


                          • #15
                            10/9
                            BW 199

                            Squat: 315x6, 365x6, 405x6, 445x6, 475x6, 435x6

                            Row: 225x10, 265x10 x3 sets
                            IG / YT

                            Comment


                            • dmallard
                              dmallard commented
                              Editing a comment
                              Hi Dr. Baraki, I am in the BBM Monthly Group Programming... A quick question on your training log - What else do you use to log/track your lifts? I can't imagine that this is the only platform, right? I have been using the free app on Mike T's website, the spreadsheets from BBM and a phone app.... I like that the website tracks and graphs data over time and I use my phone to record lifts while I am doing them (which also graphs and is easy to use). While the group training spreadsheets are great it would really be great if each set of monthly data rolled up into quarterly, yearly blocks and so forth to see progress, trends etc. Sorry if this should be addressed somewhere else on the forum... Seeing your data here led me to the question of what do YOU do.
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