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Thread: From Russia With Scotch

  1. #221
    Join Date
    Jun 2010
    Posts
    316

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Incline Medium Grip Bench Press
    105 x 7
    105 x 7

    Skullcrusher
    55 x 7
    55 x 7

    Medium Grip Bench Press
    135 x 7
    135 x 7

    Cable Rows
    65 x 7
    65 x 7

    Normal Grip Pulldown
    60 x 7
    60 x 7

    Barbell Upright Row
    50 x 7
    50 x 7

    Slant Board Sit-Up
    20 x 7
    20 x 7

  2. #222
    Join Date
    Jun 2010
    Posts
    316

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    High Bar Squat
    195 x 5
    195 x 5

    Leg Press
    230 x 5
    230 x 5

    Seated Leg Curl
    85 x 6
    85 x 6

    Cable Tricep Pushdown
    50 x 6
    50 x 6

    Standing Barbell Shoulder Press
    85 x 5
    85 x 5

    Calves on Leg Press
    50 x 7
    50 x 7

  3. #223
    Join Date
    Jun 2010
    Posts
    316

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    Underhand Pulldown
    70 x 7
    70 x 7

    Parallel Pulldown
    35 x 7
    35 x 7

    Barbell Bent Over Row
    55 x 7
    55 x 7

    Dumbbell Upright Row
    10 x 7
    10 x 7

    Close Grip Bench Press
    60 x 7
    60 x 7

    Incline Medium Grip Bench Press
    55 x 7
    55 x 7

    Slant Board Sit-Up
    10 x 7
    10 x 7

  4. #224
    Join Date
    Jun 2010
    Posts
    316

    Default

    Deadlift
    155 x 5
    155 x 5

    45 Degree Back Raise
    15 x 6
    15 x 6

    High Bar Squat
    105 x 6
    105 x 6

    Barbell Curl
    30 x 7
    30 x 7

    Dumbbell Shrug
    20 x 6
    20 x 6

    Stair Calves
    10 x 7
    10 x 7

  5. #225
    Join Date
    Jun 2010
    Posts
    316

    Default

    Low Incline Dumbbell Press
    35 x 18
    35 x 15
    35 x 11
    35 x 11

    EZ Bar Overhead Tricep Extension
    25 x 15
    25 x 12
    25 x 11

    Close Grip Bench Press
    70 x 12
    70 x 11
    70 x 11

    Medium Grip Bench Press
    95 x 11
    95 x 11

    Barbell Bent Over Row
    100 x 15
    100 x 12
    100 x 12

    Parallel Pulldown
    50 x 15
    50 x 15
    50 x 15

    Barbell Upright Row
    45 x 11
    45 x 11
    45 x 11

    Slant Board Sit-Up
    20 x 15
    20 x 12

  6. #226
    Join Date
    Jun 2010
    Posts
    316

    Default

    High Bar Squat
    175 x 11
    175 x 11
    175 x 8
    175 x 10

    Leg Press
    200 x 15
    200 x 12
    200 x 11
    200 x 11

    Seated Leg Curl
    65 x 12
    65 x 12
    65 x 12

    Cable Overhead Tricep Extension
    25 x 12
    25 x 11
    25 x 11

    Standing Dumbbell Shoulder Press
    20 x 11
    20 x 10
    20 x 8

    Standing Barbell Shoulder Press
    65 x 11
    65 x 11
    65 x 11

  7. #227
    Join Date
    Jun 2010
    Posts
    316

    Default

    Normal Grip Pulldown
    60 x 11
    60 x 11
    60 x 11
    60 x 10

    Underhand Pulldown
    60 x 12
    60 x 11
    60 x 11
    60 x 9

    Barbell Bent Over Row
    100 x 12
    100 x 12

    Dumbbell Upright Row
    15 x 18
    15 x 15
    15 x 12
    15 x 10

    Dumbbell Side Lateral Raise
    10 x 11
    10 x 11
    10 x 8
    10 x 7

    Medium Grip Bench Press
    115 x 12
    115 x 11
    115 x 8

    Incline Medium Grip Bench Press
    85 x 11
    85 x 11
    85 x 10

    Slant Board Sit-Up
    20 x 18
    20 x 12

  8. #228
    Join Date
    Jun 2010
    Posts
    316

    Default

    Deadlift
    275 x 11
    275 x 11
    275 x 10
    275 x 8

    45 Degree Back Raise
    10 x 18
    10 x 15
    10 x 12
    10 x 12

    Leg Press
    200 x 12
    200 x 11
    200 x 11
    200 x 11

    Barbell Curl
    50 x 15
    50 x 11
    50 x 7

    2-Arm Dumbbell Curl
    20 x 7
    20 x 5
    20 x 4

    Barbell Shrug
    100 x 15
    100 x 12
    100 x 12

    Stair Calves
    25 x 12
    25 x 12
    25 x 12
    25 x 12
    25 x 12
    25 x 12

  9. #229
    Join Date
    Jun 2010
    Posts
    316

    Default

    Low Incline Dumbbell Press
    45 x 15
    45 x 12
    45 x 11
    45 x 11

    EZ Bar Overhead Tricep Extension
    25 x 20
    25 x 20
    25 x 15

    Close Grip Bench Press
    75 x 12
    75 x 11
    75 x 10

    Medium Grip Bench Press
    100 x 12
    100 x 12

    Barbell Bent Over Row
    105 x 15
    105 x 15
    105 x 12
    105 x 12

    Parallel Pulldown
    55 x 18
    55 x 15
    55 x 12

    Barbell Upright Row
    45 x 15
    45 x 13
    45 x 13

    Slant Board Sit-Up
    20 x 18
    20 x 15
    20 x 12

  10. #230
    Join Date
    Jun 2010
    Posts
    316

    Default

    starting strength coach development program
    High Bar Squat
    185 x 12
    185 x 11
    185 x 10
    185 x 8

    Leg Press
    210 x 14
    210 x 12
    210 x 12
    210 x 12

    Seated Leg Curl
    70 x 15
    70 x 12
    70 x 11
    70 x 11

    Stair Calves
    25 x 12
    25 x 12
    25 x 11
    25 x 11
    25 x 7
    25 x 8

    Cable Overhead Tricep Extension
    25 x 18
    25 x 15
    25 x 12

    Standing Dumbbell Shoulder Press
    20 x 8
    20 x 8
    20 x 7

    Standing Barbell Shoulder Press
    70 x 12
    70 x 8
    70 x 8

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