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  1. #101
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    Aug 2008
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    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    08/10/13 Saturday.

    Bench:

    45x10
    135x5
    185x3
    235x2
    275x1
    300x1
    315x3 (PR)

    PR triple there. Amazing how much better my bench feels when my elbow isn't all fucked up from squats.

    Deficit deadlift (1", in kgs):

    70x4
    110x3
    150x2
    180x5 (hook grip)

    I got a video of the 180x5, maybe I'll upload it later. It looks like I can't get my back completely straight with the deficit but I do a pretty good job of holding it in place throughout the lift, which is fine with me.

    Standing hammer curl:

    35x10
    40x10/10

    I do these with both arms simultaneously.

  2. #102
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    Sep 2010
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    Impressive bench!

  3. #103
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    Dec 2012
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    Agreed! Awesome bench, Dan!

  4. #104
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    Aug 2008
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    Thanks guys. Maybe one day my press will catch up!

    --------------

    08/13/13 Tuesday.

    Squat:

    45x5
    135x5
    225x3
    275x2
    325x2 (belt, wrist wraps)
    365x1
    405x1
    435x3 (PR)

    Bar was coming up asymmetrically on reps 2 and 3 but that's not hard to fix.

    Press:

    45x5/5
    95x5
    135x3
    165x1 (belt)
    185x2/2

    Decided to do lower reps at higher intensity than the usual volume workout, which hasn't really been working.

    Standing hammer curl:

    35x10
    40x10/9

    Ran out of time, had to rush my 2nd set of 40lbs.

  5. #105
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    08/15/13 Thursday.

    Bench:

    45x10
    135x5
    185x3
    225x2
    275x1
    300x1
    325x1

    Left elbow was really hurting from squats again but still managed to get 325 for a single.

    Deadlift (in kgs):

    70x3
    110x4
    150x2
    190x1 (hook grip)
    210x1 (belt)
    230x3 (PR)

    I probably could've grinded out a 4th rep at 230kg but my goal was 3 for a 10kg PR triple.

    Standing hammer curl:

    30x10
    25x10

    These were really hurting my left elbow so I stopped.

  6. #106
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    Aug 2008
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    08/18/13 Sunday.

    Front squat:

    45x5/5
    135x5
    225x5
    275x2 (belt)
    315x1 (a little high)
    315x1 (very deep)

    This was my first time doing these in at least a year and the 5th or so time I've ever done them. I had never done more than 225 before. 315 wasn't too hard and I probably could've worked up to 365, but I didn't want to push it on my first time doing heavy front squats. So much for low bar back squats not developing any quad strength, lolz. Today my upper back is fairly sore and my mid back hurts. My mid back has hurt before on squats when I've tried to arch too hard so I'll have to be careful of that. Oddly my legs aren't sore at all.

    Press:

    45x5/5
    95x5
    135x3
    165x1 (wrist wraps)
    190x1 (belt)
    205x1 (PR)
    210x0

    Wrapping up for these cause my right wrist is a little tweaked. Wrapping actually makes these feel a little harder. I had no gas left after the 205 so the 210 moved about an inch, but I'll get it soon. Going with the 60% press/bench ratio I'll need to bench 375 before I can press 225, yeesh.

    Standing hammer curl:

    35x10
    40x10/10

  7. #107
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    08/20/13 Tuesday.

    Bench:

    45x10/10
    135x5
    185x3
    235x2
    275x1
    305x1
    325x1
    280x5

    I want to hit 325x2 but I knew after the first rep the second wasn't happening so I racked it. I'll get it soon. Did a backoff set to get more volume in.

    Chins:

    BWx5/5/5

    First time in awhile. Taking them really light to avoid aggravating my still slightly-lingering pec strain.

  8. #108
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    08/23/13 Friday.

    Gym unexpectedly closed early yesterday so I had to go today instead.

    Squat:

    45x5
    135x5
    225x3
    285x2
    325x2 (belt, wrist wraps)
    375x1
    415x1
    455x1 (PR)

    455 was a bit of a grinder. I had expected it to be easier cause I got 435x3 recently. My warmups all felt fairly shitty though so I'm chalking it up to a bad day.

    Bench (last rep paused):

    45x10
    135x5
    185x3

    Paused bench (all reps paused):

    225x2
    265x1
    275x3
    290x3

    I'm definitely keeping paused bench in my training so I don't fuck it up again at the next meet.

  9. #109
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    08/24/13 Saturday.

    Felt like crap today. Sore from yesterday and tired all day.

    Deficit deadlift (1", in kgs):

    70x3
    110x3
    150x2
    190x1 (hook grip)

    Deadlift:

    210x1

    Lower back was destroyed from squats so these all felt terrible.

    Ab wheel:

    BWx10/10/10

    Seated cable row:

    168x10/10/10

  10. #110
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    starting strength coach development program
    08/27/13 Tuesday.

    Press:

    45x5/5/5
    95x5
    135x3
    165x1 (belt, wraps)
    185x3/3/3

    Wanted to get some volume in but not go crazy so went with 3x3.

    Standing hammer curl:

    35x10
    40x10/10

    Seated cable row:
    168x10
    204x10/10/10

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