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Thread: Skid (Marc's) log

  1. #1131
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    • starting strength seminar jume 2024
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    Week 2
    Warm up - 500M row

    Squat - working set at 70% 1RM
    KG/LB
    Bar-10
    70/155-5
    120/265-3
    148/325-6,6,6,6, Went well, tried to push as fast as possible out of the hole. A few reps left in the tank each set

    Calf raise - not part of the program but good for my feet
    70/155-12,12,

    Comp Bench - Again 70% of 1RM same as squats
    Bar-12
    70/155-5
    108/238-6,6,6,6, - Same as squats went easy, a few reps in the tank each set

    OH Press
    Bar-10
    65/144-8,8,8, RPE 7

    Barbell Row
    75/165- 8,8,8,

    GHR
    BW-12,12,12

    DB Curls - not part of program but did these between sets of squats/bench
    30-10,10,10,10, easy peasy

  2. #1132
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    Deadlift - @70% of 1RM
    KG/LBG
    70/155-5
    120/265-3
    160/353-6,6,6,6, Happy with these, although not too heavy these were just right leaving a few reps in the tank. Back and R hip feel good so far.

    3 count paused bench @ 60% 1RM
    bar-12
    70/155-5
    95/210-6,6,6, Seemed too easy despite adding 2.5kg more than programmed. Will bump up my training max in the program.

    Paused SSB Squat - No sleeves
    Bar-5
    72.5/169-5
    112.5/246-2
    132.5/291-6,6,6, While the bench was too easy, this was a little too hard. May have to change my SSB training max down in the program.

    Incline DB row
    50-8
    75-8,8,8,8, Will add weight to these for next time.

  3. #1133
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    Pin Squat @ 70% 1RM
    kg/Lb
    Bar-5
    70/155-5
    120/265-3
    148/325-5,5,5, - Felt good, moved well

    Spoto Bench @70% 1RM
    Bar-10
    70/155-5
    110/242-3
    130/286-5,5,5,

    DB row
    65-10
    95-10,10,10,

    Suitcase Abs - 15,15,15,

    DB curls
    35-10,10,10,

  4. #1134
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    Paused deadlift -
    70/155-5
    120/265-2
    148/325-5,5,5,

    T&G Bench
    Bar-12
    70/155-5
    105/231-10,10,10, - did a narrower grip on these.

    Romanian Deadlift
    70/155-5
    100/220-8,8,8,

    Chins/dips - did two sets of BW for 6 reps. Could do more but they bother my R shoulder and my shoulder is mostly happy right now and I don't want to affect that. I probably won't keep these up. I may substitute lat pull downs and tricep press downs instead as they don't bother my shoulder.

  5. #1135
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    Week 3
    Warm up - 500M row

    Squat - 73% of 1RM
    Bar-10
    70/155-5
    120/265-5
    153/337-6,6,6,6,

    Comp Bench - 73% as well
    bar-12
    70/155-6
    115/264-6,6,6,6,

    OH Press
    Bar-8
    50/110-5
    70/155-7,7,7,

    BB Row
    80/177-8,8,8,

    GHR - Red band - 10,10,10,

    DB Curls - Did these while resting between sets
    30-10
    35-10,10,10,

  6. #1136
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    Deadlift @ 73%
    165/363-6,6,6,6,

    3 Count pause bench
    105/231-4,4,4,4,

    SSB Paused Squat
    140/308-4,4,4

    Incline DB row
    85-8,8,8,8,

  7. #1137
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    Pin Squats
    Bar-5
    70/155-5
    120/265-2
    143/315-6,6,6,

    Spoto Bench
    Bar-5
    70/155-5
    120/265-2
    135/297-4,4,4,

    DB Row
    65-8
    95-8,8,8

    Suitcase Abs - 20,20,20,

  8. #1138
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    Was tired, and definitely didn't feel like working out today.

    2 count pause deadlift - paused right off the floor
    70/155-5
    120/265-2
    165/363-5,5,5, - while hard these went better than I thought they would.

    Touch and go bench
    Bar-12
    70/155-5
    110/242-8,8,8,

    Skipped the Romanian deadlifts today

    Chin ups BW-5,5,5,

    Cable French presses - just trying these so went light
    45-10,10,
    55-10

  9. #1139
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    Week 4
    On Sunday we climbed the sea to summit trail which is about a kilometer of elevation. My son recorded 14000 steps on his phone. I was a bit tired and sore still yesterday so pushed the workout to today. Interesting enough the soreness in my quads has mostly disappeared. I did lots of 1 legged squats climbing up rocks and other obstacles.

    Warm up - 500M row

    Squats - 75% of training max
    Bar-10
    70/155-5
    120/265-2
    160/352-5,5,5,5,5,

    Calf raises - 70/155-10

    Comp Bench - 75% of training max
    bar-12
    70/155-5
    120/265-5,5,5,5,5,

    OH Press
    Bar-10
    73/160-7,7,7,

    BB row
    Bar-8
    83/183-8,8,8,

    GHR with yellow band - 10,10,10,

    DB curl (while resting between other sets)
    30-10
    35-10
    40-10

  10. #1140
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    starting strength coach development program
    Deadlift
    70/155-5
    120/265-2
    170/375-5,5,5,5,5,

    3 count pause bench
    bar-10
    70/155-5
    113/249-5,5,5,5,5, since this felt light I increased the pause to a 5 count on the last 3 sets

    SSB Pause Squats
    Bar-5
    70/155-5
    100/220-2
    135/297-5,5,5,

    DB incline row - All this rowing is growing my lats. The paused bench seemed much easier as my lats seem to be taking some weight
    75-8
    95-8,8,

    Also, yesterday in my log I mentioned the soreness in my legs had mostly disappeared, I meant the chronic soreness, not the soreness from the climb. I think all the "reps" I did climbing helped with my quad soreness.
    Last edited by skid; 07-12-2023 at 09:34 PM.

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