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  1. #851
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    • starting strength seminar june 2022
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    • starting strength seminar october 2022
    I think I can fit 3 workouts in 4 days so did my normal Wednesday (somewhat frivolous) workout today.

    Warm up - 500M row

    OH Press - Haven't done these for 3 weeks
    bar-10
    155-3
    228-0,0 - For some reason I drove this into my chin the 1st time, tried again and I just didn't have things going right today form wise
    210-2 - these went better with the lighter weights
    155-10 - back off set

    Super-setted these last three exercises:

    Chins at bodyweight
    Overhand-8
    Underhand-8,8,

    Dumbbell flies
    25-10
    50-10,10,

    EZ bar curls
    110-10,10,

  2. #852
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    Warm up - 500M row

    Deadlift - no issues with back going into these
    155-5
    265-3
    375-1
    463-3 - was going to do a back off set but felt a tiny bit off in my lower back so stopped

    Shrugs
    375-10,10,

    Snatch grip high pulls
    166-10,10,

    Dumbbell incline press at 40 degree incline
    50-10,
    85-5,
    120-5,
    95-11

    Dips
    BW-5
    55-4, 7.5, I seem to need 1 warm up set with these at my working weight.

  3. #853
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    Warm up - 500M row

    Squat - With my new shift there is 8 days between squat day. Doesn't seem to affect much.
    bar-5
    155-5
    265-3
    375-1
    463-1 - Heavy single
    415-5 - Heavy back off (video below)
    287-11 - light back off


    Calf raise
    199-12,12,

    Bench
    bar-10
    155-5
    265-1
    342-1 - Heavy single
    298-5 - Heavy back off
    243-11 - light back off - left a few reps in the tank

    Barbell Row
    Bar-10
    166-10,10, These were almost high pulls as I'm being careful with my back and not bending over much.

  4. #854
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    Warm up 500M row

    OH Press
    Bar-10
    155-5 - Warm up
    228-1 - Heavy single
    205-4 - Heavy back off
    161-10 - Light back off

    Weighted Chins - Overhand and Underhand
    OH - BW-3 - Easy warm up
    UH - BW-3 - Easy warm up
    OH - 60-2
    UH - 60-2
    OH - 35-4
    UH - 35-5

    Flies
    25-10 - warm up
    65-8,8,

    Curls
    DB - 25's-10 - warm up
    EZ Curl bar - 110-10,10,

    GHR
    BW-10,10,

    Ab Wheel - 10,10,

  5. #855
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    Warm up - 500M row

    Deadlift - No back issues. These felt very strong today
    155-5
    265-3
    375-1
    485-3 - Work set

    Shrugs
    381-10,10,

    Snatch grip high pull
    172-10,10,

    Incline DB press @ 40 degree incline
    85-5 - warm up
    120-6 - work set
    95-12 - back off set

    Dips
    BW-6 - warm up
    55-7,6,

  6. #856
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    Warm up - 500M row

    Got off 4 days of 12 hour night shifts yesterday. Was nasty sick the last couple nights and should of stayed home. Rested all day yesterday and slept 10 hours last night. Felt better today but still not near 100%

    Squats - 9 days since last squat session. Should have been doing this workout yesterday but too sick and tired.
    Bar-5
    155-5
    265-3
    375-1
    475-1 Work set - Today was supposed to be ~490 but I knew I wouldn't get it. Barely got 475 (video below)
    419-3 Heavy back off - should have been 5 but not enough strength today
    Didn't do a light back off.


    Calf raise
    155-12,12,

    Bench - not enough strength today
    Bar-10
    155-5
    265-1
    352-fail - Shouldn't have tried
    308-1 This went easy
    286-5 medium back off
    Didn't do light back off

    Dumbbell row
    95-10,10,

  7. #857
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    Warm up - 500M row

    Still in a weakened state today. Did my normal midweek workout but cut back weight. Some fatigue from yesterday's training.

    OH Press
    Bar-10
    155-3
    199-4 - work set
    155-10 - back off

    Chins
    Overhand
    45-4
    25-6
    Underhand
    45-5
    25-6

    Flies
    35-6
    65-10,8,

    Curls
    Dumbbell
    35-6
    EZ Curl bar
    110-8,8,

    GHR - got a bloody nose from these. I never get bloody noses!
    BW-10,10,

    Ab wheel - 10,10,

  8. #858
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    Warm up - 500M row

    I normally do the two previous workouts and today's workout on M/W/F, but due to shift work I did them 3 days in a row this week . Had to deload a bit and also take into account that I've been pretty sick.

    Deadlift
    155-5
    265-3
    375-1
    463-3

    Shrugs
    375-10,10,

    Snatch grip high pulls
    155-10,10,

    Dumbbell incline bench press at 40 degree incline
    85-6
    105-10

    Dips
    BW-6
    55-8,7,

  9. #859
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    Warm up - 500M row

    Squat - Was going to go heavier but still a bit weak from the cold I had. Mostly over it except for a bit of a runny nose.
    bar-5
    155-5
    265-3
    375-1
    440-1
    475-1 - No struggle like last week but stopped at this weight.
    419-3 - heavy back off - No better than last week.
    309-10 - light back off - left a few reps in the tank

    Calf raise
    155-13,13,

    Bench
    bar-10
    155-5
    265-1
    352-1 - Heavy single
    304-5 - Heavy back off
    249-10 - Light back off - few reps left in the tank

    DB Row
    105-10,10,

  10. #860
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    starting strength coach development program
    Warm up - 500M row

    OH Press
    Bar-10
    155-3
    221-1 - Heavy single
    199-5 - Heavy back off
    166-10 - light back off

    Chins
    Overhand
    60-2
    25-6
    Underhand
    60-3
    25-6

    Dumbbell flies
    35-5
    65-10,10,

    Curls
    DB - 35-10
    EZ Curl bar
    110-10,10,

    Ab Wheel - 10,10,

    GHR - 12,10, - Hams a bit sore from squats yesterday.

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