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  1. #1001
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    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    12/08/17 Friday

    Bench:

    45x15x3
    135x10x2

    Slingshot:

    185x4
    225x2
    265x6x2
    255x6x2

    Spoto bench: 135x6, 185x6, 205x6, 215x6x2
    Band push downs: green x15, blue x25x2, blue x20
    Chest press: 130x10x2, 150x10
    Shoulders superset: front raises 20x10x2, 15x10, lateral raises: 20x10, 15x10x2, face pulls 100x10x3
    Cable hammer curls: 80x10x3

  2. #1002
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    12/09/17 Saturday

    Deadlift:

    135x10x3
    225x5
    315x2
    405x1

    Suit:

    480x3x3 (straps up)

    Deadlift, reverse bands: 420x6x4
    Sumo RDL: 225x6, 245x6x2, 265x6
    Lat pull down: 100x6, 130x6, 120x6x2
    Seated row: 225x10x3
    Single leg hamstring curls: 55x10x3

    Equipped deadlifts didn't feel super amazing. Think I was out of position for the first rep on each set. Think I pushed the bar too far ahead of me. They were definitely easy but they could've felt better. Reverse bands were a cakewalk. Sumo RDL feels weird.

  3. #1003
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    12/11/17 Monday

    Bench:

    45x15x3
    135x10x2
    185x4
    235x2

    Shirt:

    315x4
    365x2x3 (8 wraps)

    8 wraps is about a 1-board. Felt good. Reps were supposed to be between an RPE 6-7 and it felt like they all were. Need to work on keeping my chest and stomach up while lowering the bar and not letting my arch collapse. Also need to focus on keeping my shoulders back. Lastly I need to get my shirt sleeves tightened. I can put it on myself with no shirt slippers.

    Close-grip bench (very brief pause): 136x6, 185x4, 225x6x4
    Chest press: 45x4, 82.5x6x3
    JM press smith machine: 85x6, 96x6, 105x6
    Arnold DB press: 45x6, 50x6x2
    Stir the pot abs: BWx6x3

    Yeah I'm supposed to pause all benches now (competition pause in the shirt, brief pause on everything else) so that's "fun". Went all the way in to the smooth part with my grip on the close-grip bench. Doing JM presses in the smith machine felt way better than doing them with a normal bar.
    Last edited by elVarouza; 12-12-2017 at 01:30 AM.

  4. #1004
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    12/13/17 Wednesday

    Squat:

    45x10x2
    135x10
    225x5
    315x2
    405x1

    Suit, straps down, no wraps:

    495x2
    505x2x2

    Used my new suit today (super cent size 44). Legs were pretty loose but hips were tighter than my old suit. Aside from my rib, which seems like it must be bruised bruised, these felt okay. I wore my softer belt today too :/.

    Pin squats: 315x3x2, 315x6x4
    Bulgarian split squats on smith machine: 105x5, then nah
    Single leg leg press: 315x6x2, 365x6
    Leg extensions: 120x10x3
    Donkey kick machine: 110x10x2, 130x10
    Ab wheel: BWx10x3

    Pin squats: sets of 3 were figuring out the pin heights. First two sets of 6 were at a higher pin high, last two sets at a lower height. Trying to get these juuust above parallel. First pin height was too high, second pin height was right at parallel. Also, I couldn't wear my belt normally because my rib was hurting too much. I tried wearing it as far down as possible, away from my ribs, and as loose as possible while still giving support but it still killed my ribs. I ended up wearing it at the top of my abs so it would at least give a little bit of support.
    Bulgarian SS: really tried to make these work but it wasn't happening. Couldn't find anything to put my back leg on. Tried stacking some 45s on the floor but they kept sliding all over. The smith machine wasn't in the main weight room so I couldn't pull a bench over for my feet. Did single leg leg press instead.

    This workout took forever. Normal squats were fine but it took awhile to get the pin squats set up, and it took awhile for me to flounder around with the smith machine.

  5. #1005
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    12/15/17 Friday

    Bench daddy close grip:
    265x6 @ 6
    275x6 @ 6.5
    265x6 @ 6
    265x6 @ 6
    Notes: Index finger at the edge of the smooth part. I dropped the weight back because my left pec (the injured one) started to feel tight after the 275 set. It’s possible I’ve overestimated the RPE a touch. The 3rd set may have been RPE 5.5. If not for the pec I’d have moved up to 285. The tightness may have been me not being used to the bench daddy and having issues keeping a solid bar path, but 265 still seemed like a decent weight so I played it safe.

    Spoto bench + doubled minis:
    165x6x3 @ 6-6.5
    Notes: Went to my normal raw bench width, index finger about an inch and a half in from smooth. I think the bands added just under 50lbs each (so 100 total) at the top. I first tried to set it up with the bands secured with 50lb dumbbells and the DBs started to hover when I unracked the weight.

    Band pushdowns to failure:
    Blue band x 25
    Blue band x 20x2

    Chest press:
    150x10x3

    Front/side/rear shoulders superset:
    20x10x3 front raises
    15x10x2, 10x10 lateral raises
    15x10x3 rear delt flyes

    Cable hammer curls:
    100x10x3



  6. #1006
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    12/16/17 Saturday

    Equipped deadlift - bands:

    545x2 @ 5.5
    565x2 @ 6
    565x2 @ 6.5
    565x2.5 @ 7
    Notes: Few things here.
    1) I got off balance on the first rep of the last set and missed it. I don’t think that’s ever happened to me before. So, I pulled two more reps. The bar bounced right up against the rack before the last rep and I had to spend 30 seconds rolling it around getting it clear.
    2) The suit legs kept rolling up on my leg as I was getting into position on each set. I think that contributed to me missing the first rep of the final set. I was distracted by the suit rolling up and didn’t fully anticipate the bands and the suit releasing. I need to get the legs taken in. The suit slid off really easily once I was done.
    3) I completely forgot to put my belt on for the first 565x2 set. Didn’t know until I rewatched the video just now.
    I included the 545 since it was close to the working weight but just outside of the RPE range.

    Conventional RDL:
    315x6x3 @ 6
    Notes: this was my first time doing these. I was focusing on keeping my back locked in and I went down until I felt a big stretch in my hamstrings.

    Good mornings:
    185x6x3
    Notes: again, my first time doing this exercise. I did them high bar. I was again focusing on keeping my back locked in and going to the end of my hamstring flexibility. It’s pretty light weight but I felt myself shaking at the bottom so stayed here.

    Lat pulldowns (hammer grip):
    140x6x3

    DB rows (chainsaws):
    60x10x3

    Single leg hamstring curl machine:
    60x10x3


  7. #1007
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    12/18/17 Monday

    Bench:

    45x15x3
    135x10x2
    185x4
    231x2

    Shirt:

    314x4
    341x2x3 (to chest)

    Switched to kg plates after 185lbs. First time touching in this shirt. Reps were inconsistent but felt okay. Goal was to have them all between RPE 6.5-7.5 (about 3-4 reps 'left in the tank').

    Close grip bench (8 wraps): 176x6, 220x6, 231x6x2, 242x6 (felt easier as I went on, probably because of fatigue wearing off from shirt work)
    Chest press + bands: 45x6, 65x6, 60x6, 65x6 (used some orange bands. About an inch wide, maybe 1/4" thick)
    Reverse grip pushdown: 60x6x4, 80x6x2 (feels weird)
    Arnold DB press: 50x6x3
    Stir the pot abs: BWx6x3

  8. #1008
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    12/20/17 Wednesday

    Squat:

    45x10x2
    135x10
    225x5
    315x2
    405x1

    Suit, straps down:

    495x1x2
    535x2x3 (wraps)

    Top sets were supposed to be between RPE 6.5-7.5 but first two sets were probably like 8. Last one was 7. It was hard to get focused in the gym. Had to wrap my own knees. Had no spotter. Sounds like excuses but I know I can crush that weight normally. That's like my raw max lol.

    Pin squats w/ reverse bands: 315x3, 405x6, 425x6, 445x6x2
    (waaaay too much band tension but I didn't have any lighter bands. The squat racks are nearly 9' tall for some reason so the band was really stretched. I played around with 135 after and it stayed in the rack but hovered completely maybe 10" from the bottom. So maybe 100 at the top and heck, could've been 180 at the bottom. I think half that would've been good. I need new bands or a gym without dumb racks.)

    Bulgarian split squats on smith machine: 70x6x3 (these were not easy lol)
    GHR: BWx10, mini band x10x3
    Leg extensions: 130x10x3
    Ab wheel: BWx10x3

  9. #1009
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    12/22/17 Friday

    Bench daddy pin press ( ROM):
    315x6 @ 7.5
    315x6 @ 7
    315x6 @ 7.5
    305x6 @ 7
    Notes: Went max width. Tried to pause on the pins without taking forever to let the bar bounce around and settle. Surprised I couldn’t do more weight here but I think that’s due to general fatigue.
    As a side note I think the pec tightness I felt last week was just due to the bench daddy physically pressing against my pec, not due to actual muscle tightness. I first put it on today for a 235 warmup and as soon as I took my grip, which stretched it across my chest, I could feel the same “tightness” feeling in my healthy pec. The same thing happens to me a lot in the shirt when the sleeve seams dig into my chest.

    CG pause bench (4 sec):
    185x6 @ 7
    185x6 @ 6.5
    185x7 @ 7
    195x6 @ 7
    Notes: Of course the one set I have a video of I miscounted and did 7. I remembered halfway through that set that it’s on video and got my feet wider instead of being lazy. Felt like it was about an RPE 7 despite doing 7 reps so I bumped the weight up for the final set.

    Band pushdowns to failure:
    Blue band x 22
    Blue band x 19
    Blue band x 18

    Chest press:
    150x10
    160x10x2

    Front/side/rear shoulders superset:
    20x10x3 front raises
    10x3 lateral raises
    20x10x3 rear delt flyes
    Notes: This is my least favorite part of this workout.

    Cable hammer curls:
    110x10x3
    Notes: This is my favorite part of this workout.

  10. #1010
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    starting strength coach development program
    12/23/17 Saturday

    Raw deadlift:
    465x2 @ 7
    465x2 @ 6.5
    475x2 @ 7
    Notes: I felt pretty beat up today. This is also generally much more deadlift volume than I’ve been used to doing. Leading up to the last meet I was only deadlifting about once every 2 weeks!


    Raw deadlift (+4.5”):
    455x6x2 @ 7
    455x6x2 @ 7.5
    Notes: Block height ended up being 4.5”. It was either that or 3”. Again, I was surprised I couldn’t use more weight for this RPE. But, I’ve never done block pulls or even rack pulls before ever. The 4th and final set may have been creeping closer to an RPE 8 than an RPE 7.5.

    Conventional RDL:
    315x6 @ 6.5
    335x6 @ 6.5
    355x6 @ 7
    Notes: Felt way better than last week despite being more weight. I wasn’t expecting much after those block pulls. Pulling the bar off the blocks instead of hobbling it out of the rack probably helped.

    Chin ups:
    BWx6x3

    Seated row:
    275x10x3

    Single leg hamstring curl machine:
    65x10
    70x10x2


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