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  1. #21
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    Oct 2011
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    Paradise Valley, BC
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Weight 220

    500M row time approx. 2 min.

    Felt a little off today, probably from breathing too much cedar dust as I was ripping lumber for siding my garage. I should have worn a dust mask as I know better...

    Anyways started with deadlifts today instead of squats. Worked up 1 wheel at a time.

    Deadlift - 500 - fail, 1, fail, fail, - I took too big of a jump from 480 but had my sights set on 500 all week. I did set a 13 pound PR. The fails reached just under my knees before I bailed out. Figured I would rep out 405 but got 1 rep and called it quits as I felt shitty. Will finish the rest of the workout tomorrow.

  2. #22
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    9/3 - Never did finish my workout, CNS felt baked from limit deadlift attempts. Did however do some farm work - Juiced 40+ gallons of apple cider and am approx. 1/2 done apples. Asian pears to go still. Less for the bears to eat now...

    9/4 - Went for a nice moderate hike up the Cheakamus Canyon north of Squamish BC. Beautiful day, excellent views, followed by a nice salmon dinner with family and friends. Great day - finished with a nice Japanese style hot tub soak.

    Today - weight 219

    Warm-up 500M row

    OH press - 200 - 4,5,4 - need to repeat weight till I get all 5's
    Close grip bench - 270 - 5,5,5 need to repeat weight until I get at least 1 set of 8 and no less than 5
    Dips BW + 35 - 10,10,10 - add weight next time - shoulders still feel good
    Cable press down - 180 - 7,10,9

  3. #23
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    Weight 221 While I was initially trying to lose weight for now and up until the meet in Oct I will not worry about weight unless I get over 230 which is quite unlikely.

    warm-up - row 500M

    Squat - 375 - 5,5,3 my two youngest kids were playing in the gym with me and my 8 year old put on my street shoes and started walking around on my 3rd set. It looked so ridiculous I lost my concentration and only managed 3. From now on the kids are locked out when I do my heavy lifting
    Chins - OH - 35lbs - 5,7
    Chins - UH - 35lbs - 7,7
    Barbell rows - 225 - 5,5,6 non stop
    Curls - 35lb DB's - 6,8 went easy on the curls as they are aggravating my shoulder somehow.

  4. #24
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    Oct 2011
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    Weight - 219

    Warm up 500M row

    Light Press - 185 - 3,3,3,3,3 - 2 minute rest, went for bar speed
    Bench Press - 290 - 4,5,5 - TnG - Shouldn't have stopped at 4 on the first set...
    Slingshot - 330 - 2,2 Did a 2 second competition pause, but didn't try to rep out too many
    Incline db press - 65 - 5,10 - First set was more of a stretch. Second set went easy, could have done 4-5 more but could feel my shoulder being unhappy
    Decline db press - 85 - 10,10 Again, stretched and could have done a few more but called it quits.

    All in all a good pressing session.

  5. #25
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    Weight 220

    Warm up 500M row

    Light Squat - 325 - 3,3,3,3,3 - 2 minute rest between sets, going for bar speed
    Deadlift - 445 - 5,5,3 - Up 20 pounds from last 5's rotation (trying to get my DL up fast for the competition). Ran out of gas on the 3rd set...
    Stiff leg deadlift - 295 - 8,8 - 1.5 inch deficit. My kid says I'm using all back and no hammies but it feels ok to me
    Shrugs - 335 - 15,10 - Non-stop - went easy on the last set...
    Last edited by skid; 09-09-2016 at 08:28 PM.

  6. #26
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    3's Week:

    Weight 220

    Warm up - 500M row

    Standing Press - 205 - 3,3,3 - Add weight for next 3's week
    Close grip Bench - 270 - 6,6,6 - +1 rep/set from same weight last week, left at least 1 rep in the tank for each set as grinding reps irritates my R shoulder
    Dips - 45 - 6,6,8 - again left a few in the tank each set; going easy on my shoulder... Shoulder feels good still - Alternating light face-pulls with my pressing and putting my shoulders into my back pocket (cue from physio-therapist) has done a lot for my shoulder issues.
    Cable press downs - 180 - 6,7,8

  7. #27
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    weight 220

    Warmup 500m row

    Squat - 405 - 3,2,1 No more 20 pound jumps for squats as I couldn't get more than 1 set of 3. 405 x 5 is my previous best but I'll still need to work up to that
    Chin ups - BW + 35 - OH - 7,8 Added 1 rep per set from last week
    Chin ups - BW + 35 - UH - 8,8 Same
    Barbell Rows - 225 - 7,7,8 - Added 1 rep per set from last week - non stop
    Curls - didn't feel like doing them as I got a good bicep workout with the UH chins and curls also irritate my R shoulder.

  8. #28
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    Weight - Seems to have stabilized at 220 for some reason

    Warm up 500M row 2:02

    Light OH press - 185 - 3,3,3,3,3 - 2 minute rest between sets, going for bar speed
    Bench press - 305 - 3,3,3 - Bar went up nice today - No shoulder issues
    Slingshot 340 - 2,2 - No spotter so didn't push for more reps
    Incline db press - 65 - 16,16 - Could have done even more. My next db weight up is 85 which is too much to curl into the starting position so I'm stuck with 65'ers.
    Decline db press - 85 - 12, - declined to do a second set, slightly tweaked my left shoulder trying to sit up with the weights when I was finished the first set. No sense risking an injury. I'll set up in the rack next time with the barbell for declines unless I have a workout partner to help out.

  9. #29
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    Weight 219

    Very tired today after a long, unusually stressful week of work. Almost nodding off on my drive home, sleep has been poor all week...

    Light Squat - 325 - 3,3,3,3,3 - 2 minute rest between sets, trying for bar speed
    Deadlift - 470 - 3,1,3,3 - Lost concentration on the 2nd set
    Stiff leg deadlift - 225 - 5, 1 - Was burnt out after the DL triples, and way past supper time so called it a day
    Shrugs - maybe do them tomorrow...

    Had my kids take some iphone videos of the deadlifts. Will load them if I can figure out how...

  10. #30
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    starting strength coach development program


    Figured out how to load videos (actually my son did it). 500 lbs Deadlift DISCLAIMER:Outer weights weigh 48.5 lbs. I've weighed all my plates. This was actually 502 in reality. Did this a couple of weeks ago...
    Last edited by skid; 09-16-2016 at 10:50 PM.

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