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  1. #41
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    • starting strength seminar december 2023
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    • starting strength seminar april 2024
    TODAY 4/18
    BW 161

    WEEK #2 MUSCULAR CONDITIONING/HYPERTROPHY - HIGHER DIFFICULTY

    BLDL - TOP SETS
    245 X 8, 8

    MILITARY PRESS
    75 X 5
    90 X 3
    105 X 2
    110 X 1
    120 X 1
    120 MR = 8

    LEG PRESS
    225 X 12
    315 X 12
    365 X 10
    405 X 10
    465 X 10, 10

    Just getting used to this lift

    leg ext
    120 x 12
    125 x 12
    130 x 12

    legs were burnt out

    20 minutes HIT on stair climber for 20 minutes

    note:
    rib injury seems to be getting better. will not test putting weight on my back doing squats for another 2 to 3 weeks....sucks

  2. #42
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    today 4/19
    WEEK #2 SESSION #2 MUSCULAR CONDITIONING/HYPERTROPHY - HIGHER DIFFICULTY

    BENCH
    190 X 10
    200 X 8
    215 X 8 RPE @ 10

    BENT OVER ROWS
    135 X 10, 10 ,10

    WEIGHTED CHINS
    +10 X 10, 10, 10

    BB CURLS
    50 X 10, 10, 10

    WEIGHTED SITUPS ON INCLINE
    55 X 20

  3. #43
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    Today 4/21
    bw 161

    snatch grip dl
    205 x 8, 8,

    military press - deload
    60 x 5
    75 x 5
    90 x 5

    leg press - volume
    225 x 20, 20

    leg ext
    130 x 10, 10, 10

    KELSO SHRUGS
    65 X 10, 10, 10
    SQUEEZE PAUSED

    10 minutes tabata bike

  4. #44
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    Today 4/22

    bw 161

    bench
    190 x 10
    200 x 8
    215 x 8 rpe @ 9.5
    4 minutes rest between sets

    unweighted chins
    12, 12, 12
    3 minutes rest between sets

    weighted dips
    20 x 8
    40 x 5
    60 x 3
    80 x 10
    3 minutes rest between sets

    superman pushups
    20 15, 10
    90 sec rest between sets

    10 minutes hit stair climber

  5. #45
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    TODAY 4/24
    BW 161

    BENCH
    TOP SET AMAP
    205 X 11

    PENDLAY ROWS
    145 X 8, 8, 8,

    WIDE PARALLEL GRIP PULLDOWNS
    130 X 12, 12, 12

    KELSO DB SHRUGS
    65 X 8, 8, 8
    squeeze paused reps

    incline weighted situps
    55 x 15

    10 minute tabata bike

  6. #46
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    today 4/26
    bw 161

    HIP BELT SQUATS
    155+ WT OF CHAINS
    10, 10, 1O

    MILITARY OHP
    120 X 3,3,3,3,3,3,5
    3 MINUTE REST BETWEEN SETS

    BLDL
    225 X 5
    285 X 5
    305 X 1
    285 X 3

    Note:
    First session doing HBS. Aside from the set up needing some work, once I got going, the movement is AWESOME. The focus on the quads is ridiculous. I was surprised at such a low weight my quads where burnt after the 3rd set. What I mean is, the proportionate weight to back squats.

    Also, just getting back to dead lifting heavier weight..goal 400lb by 8/1

  7. #47
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    today 4/28
    bw 161

    Week #3 - Linear Max Session #2
    Bench - (3) 4-6 reps
    220 x 5
    220 x 5
    220 x 6
    5 minute rest between sets

    Pendlay Rows
    145 x 6,6,6

    Weighted Dips
    80 x 6,6,6
    2 minutes between sets

    Weighted Chins
    bw + 15 x 6,6,6,6
    2 minutes rest between sets

    10 minutes Tabata Bike

  8. #48
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    today april 29th
    bw 161

    HBS
    155 x 10
    180 x 10
    180 x 10

    Note going crazy with heavy weight...just want to get comfortable with the set up.

    Snatch Grip Deadlift
    185 x 6
    205 x 6, 6

    Kelso Shrug
    65 x 8,8,8

    Preacher Curls
    45 x 10, 10, 10
    squeeze paused at top

    hip belt squats
    https://www.youtube.com/watch?v=33XgI_Kft_U

  9. #49
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    I'm glad to hear your rib/oblique injury has been feeling better. Still waiting another week or two to do normal squats?

  10. #50
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    starting strength coach development program
    Quote Originally Posted by elVarouza View Post
    I'm glad to hear your rib/oblique injury has been feeling better. Still waiting another week or two to do normal squats?
    thanks for checking in. I haven't tested it yet with a bar on my back. I will wait another 2 to 3 weeks. I am hoping the hip belt squats will preserve most of the strength or at least give enough to provide a quick progression back.

    It been tough not being able to back squat. But I'm using another lift I haven't done in many years, so that cool.

    Thanks again.

    Louis

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