So here’s a little chart for you to ponder.
http://www.rawpowerlifting.com/pdf/RAWClassificationStandards.pdf
I got you at a conservative 500 lbs. total in the 123 class and moving fast towards Class I lifter based on the last few pages of your log. It wouldn’t surprise me if you hit a Master’s total your first meet if you wait as long as you say you are going to wait.
Keep up the good work.
[quote]jjackkrash wrote:
So here’s a little chart for you to ponder.
http://www.rawpowerlifting.com/pdf/RAWClassificationStandards.pdf
I got you at a conservative 500 lbs. total in the 123 class and moving fast towards Class I lifter based on the last few pages of your log. It wouldn’t surprise me if you hit a Master’s total your first meet if you wait as long as you say you are going to wait.
Keep up the good work. [/quote]
Thanks, Jack!
Wow, that’s interesting to see where I might fall in the chart here! Still formulating things as far as goals including timeframe. In the meantime, I keep moving. 
Monday, 9/10/12 - Starr-Pendlay Intermediate 5x5, Week 1, Day 1
BW = 120#
squats (one set each):
65 x 5
80 x 5
95 x 5
115 x 5
130 x 5
bench (one set each):
45 x 5
60 x 5
70 x 5
80 x 5
90 x 5
Success! With some extra coaching from Rick, I did the best-looking sets I’ve ever done! Woo-hoo! Better bar path, better on tucking elbows, just better!
Pendlay rows (one set each):
45 x 5
60 x 5
70 x 5
80 x 5
90 x 5
weighted hypers:
25# DB x 10 x 2
weighted situps
25# plate x 10 x 4
Tuesday, 9/11/12
Missed most of my regular KB class due to a Girl Scout Leader meeting, but made it for the last 20 minutes. Awesome to have new people join us and that the married couple who joined us earlier this summer stepped up and helped the new folks. Love to see that! They are great people, and kudos to Rick for promoting an environment in which everyone wants to help the person next to them! Really…I can’t say that I see that everywhere else.
Wednesday, 9/12/12: Week 1, Day 2
front squats w/2-second pause
60 x 5 x 1
80 x 5 x 1
90 x 5 x 2
OHP
45 x 5 x 1
50 x 5 x 1
60 x 5 x 1
65 x 5 x 1
Notes: Kept heels together, stayed tight, better form overall
DLs
110 x 5 x 1
130 x 5 x 1
150 x 5 x 1
170 x 5 x 1
weighted situps
35# plate x 10 x 2
Will do boot camp this evening.
Hiya
How come you keep your heels together when you OHP?
Excellent numbers in here…your a beast
[quote]coyotegal wrote:
Hiya
How come you keep your heels together when you OHP?
Excellent numbers in here…your a beast :)[/quote]
Hey there! Thanks, coyotegal!
I usually have my feet not quite shoulder width apart, but bringing the heels closer together seems to help me remember to stay tight everywhere (forces me to really tighten my core) and really squeeze my glutes when pressing (strict press).
Ah I see.
Good job in here, you are progressing very well.
Tomorrow should be fun.
[quote]FISCHER613 wrote:
Good job in here, you are progressing very well.
Tomorrow should be fun.
[/quote]
Thanks, Coach! I can’t believe I’m about to say this, but…I’m looking forward to benching! (Eek…what is up with that?!)
Hey you!!
I pm’d you a question or two earlier, you get it?
[quote]FISCHER613 wrote:
Hey you!!
I pm’d you a question or two earlier, you get it?
[/quote]
No - and I PM’d you something as well after mobility work today but it didn’t show in my sent messages; did you get my message? Something must be up with the PMs today??
EDIT: Just tried sending again and same…doesn’t show. Can just try email if you like…
Sure.
9/14/12: Week 1, Day 3
Squats w/2-second pause
95 x 5 x 3
107.5 x 5 x 1
127 x 3 x 1
95 x 8 x 1
bench
bar/65 x 5 x 1
80 x 5 x 4
95 x 3 x 1
70 x 8 x 1
flat bench DB press
25# DBs x 10 x 3
Pendlay rows
80 x 5 x 4
95 x 3 x 1
70 x 20 x 1
dips
BW x 8 x 3
barbell curls
45 x 8 x 3
How are you feeling after your first week of new program?
[quote]FISCHER613 wrote:
How are you feeling after your first week of new program?
[/quote]
Hi, Rick!
I feel great! More specifically, I’m very happy with the bench improvement as far as bar path, watching elbows, and explosiveness. Still a lot of work to do there, but I took a big leap forward in my opinion.
Very happy with squats, esp. Friday’s work. I could really feel the difference after the few small tweaks you helped me make with form. Thank you again!
Lastly, I feel strong but also tired…definitely feeling it going back to 5 rep sets and squats 3x/week - plus Friday’s accessory work added to that. Tired and buffalo hungry again - and I love it!
Looking forward to attacking week 2. As always, many thanks for all you do!
Question from you earlier:
I am ironrick on ironaddicts
My log is named: long iron road
in the training logs section
[quote]FISCHER613 wrote:
Question from you earlier:
I am ironrick on ironaddicts
My log is named: long iron road
in the training logs section[/quote]
Got it, thanks!
Hope your weekend was nice with all the stuff you had planned.
Tomorrow is going to be interesting
[quote]FISCHER613 wrote:
Hope your weekend was nice with all the stuff you had planned.
Tomorrow is going to be interesting[/quote]
Hi!
First half of weekend was great…
Hope you had good weekend yourself.
Will be heading into gym straight from work tomorrow…get there around 5:30-ish. Looking forward to getting week 2 started.
chk your email
9/17/12: Week 2, Day 1
squats (paused)- Nice and easy today. Felt good.
95 x 5 x 3
110 x 5 x 1
127.5 x 5 x 1
bench - Happy happy with how this went!!! Rick’s “slow it down” cue seemed to click for me.
85 x 5 x 4
95 x 5 x 1
Pendlay rows
85 x 5 x 4
95 x 5 x 1
weighted hypers
25# DB x 10 x 2
weighted situps
35# plate x 10 x 4 (6-peg incline)
Great start to Week 2!