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Thread: Pure strength: Strongman edition

  1. #171
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    14.05.

    Alsruhe's linear progression again.

    - red band pulldown:
    4 x 10

    Giant set 1.

    - log press:
    4 x 8 x 45 kg

    Giant set 1. Surprisingly tough.

    - plank:
    4 x 30 s

    Giant set 1.

    - row:
    6 x 65 kg
    4 x 8 x 75 kg

    Giant set 2.

    - overhead press:
    8 x 30 kg
    8 x 35 kg
    2 x 8 x 40 kg

    Giant set 2.

    - plank:
    4 x 30 s

    Giant set 2.

    - seated db press:
    12 x 15 kg
    2 x 8 x 15 kg

    Giant set 3.

    - lateral raise:
    10 x 5 kg
    2 x 8 x 5 kg

    Giant set 3.

    - axle curl:
    50 x 8 kg

    15.05.

    - deadlift:
    6 x 70 kg
    4 x 100 kg
    3 x 120 kg
    4 x 8 x 140 kg

    Giant set 1. Touch and go with straps.

    - plank:
    4 x 30 s x 10 kg

    Giant set 1.

    - front squat:
    4 x 40 kg
    4 x 8 x 60 kg

    - hyperextension:
    8 x 60 kg
    3 x 8 x 70 kg

    - pull-through:
    3 x 20 x 50 kg

    17.05.

    - pull-ups:
    71 total

    - bench press:
    8 x 20 kg
    4 x 40 kg
    2 x 60k g
    4 x 8 x 65 kg

    Giant set 1.

    - ab wheel:
    4 x 5

    Giant set 1.

    - Z-press:
    8 x 20 kg
    8 x 25 kg
    2 x 8 x 30 kg

    - db bench press:
    10 x 15 kg
    10 x 15 kg
    20 x 15 kg

    - lateral raise:
    2 x 10 x 5 kg
    12 x 5 kg

    18.05.

    - squat:
    8 x 20 kg
    4 x 70 kg
    2 x 90 kg
    1 x 100 kg
    4 x 8 x 110 kg

    My glutes are weak. I can't squeeze them.

    - sumo deadlift:
    8 x 65 kg
    8 x 65 kg
    8 x 75 kg
    8 x 80 kg

    For the glutes.

    - walking lunges:
    2 x 10 x 15 kg

  2. #172
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    - db row:
    8 x 30 kg
    3 x 8 x 40 kg

    Giant set 1.

    - log press:
    2 x 8 x 47 kg
    2 x 8 x 45 kg

    Giant set 1. It seems I should keep the log slightly lower on my chest since it feel more stable that way.

    - plank:
    4 x 60 s

    Giant set 1.

    - row:
    2 x 8 x 75 kg
    2 x 8 x 77 kg

    Giant set 2.

    - axle strict press:
    4 x 8 x 40 kg

    Giant set 2.

    - ab wheel:
    4 x 5

    Giant set 2.

    - seated db press:
    10 x 17.5 kg
    2 x 8 x 15 kg

    GS 3.

    - lateral raise:
    3 x 8x 5 kg

    GS 3.

  3. #173
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    - deadlift:
    6 x 70 kg
    4 x 100 kg
    3 x 125 kg
    4 x 8 x 145 kg

    Giant set 1.

    - plank:
    4 x 30 s x 10 kg

    Giant set 1.

    - front squat:
    4 x 45 kg
    4 x 8 x 65 kg

    - hyperextension:
    3 x 8 x 70 kg

    - pull-through:
    3 x 20 x 50 kg

  4. #174
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    - pull-ups:
    63 total

    Giant set 1. Stopped early because my left shoulder started feeling funky.

    - bench press.
    8 x 20 kg
    4 x 40 kg
    3 x 60k g
    4 x 8 x 67 kg

    Giant set 1.

    - Z press:
    8 x 30 kg
    8 x 35 kg
    8 x 32 kg
    8 x 32 kg

    Giant set 2.

    - lateral raises:
    3 x 12 x 5 kg

    - DB bench press:
    2 x 10 x 20 kg
    20 x 20 kg

  5. #175
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    - squat:
    2 x 8 x 20 kg
    4 x 60 kg
    3 x 80 kg
    1 x 100 kg
    4 x 8 x 115 kg

    - sumo deadlift:
    8 x 70 kg
    3 x 8 x 100 kg

    - walking lunges:
    2 x 10 x 15 kg

  6. #176
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    - DB press:
    8 x 30 kg
    4 x 8 x 40 kg

    Giant set 1.

    - log press:
    3 x 45 kg
    8 x 45 kg
    3 x 8 x 47 kg

    Giant set 1.

    - row:
    5 x 65 kg
    4 x 8 x 75 kg

    Giant set 2.

    - axle strict press:
    4 x 8 x 42 kg

    Giant set 2.

    - db press:
    10 x 15 kg
    8 x 15 kg
    10 x 15 kg

    Giant set 3.

    - lateral raises:
    2 x 8 x 5 kg
    10 x 5 kg

    Giant set 3.

    - ab wheel:
    5 x 5

  7. #177
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    - plank:
    60 s x 20 kg

    - deadlift:
    6 x 70 kg
    4 x 100 kg
    3 x 102 kg
    1 x 140kg
    2 x 8 x 150 kg
    8 x 145 kg
    8 x 140 kg

    Last time I deadlfted my abs seemed weak so I decided not to do touch and go but reset every rep and focus on abs. Mistake. Wanted to do 4 x 8 x 150 kg, barely did this. Last set was real max effort.

    - front squat:
    4 x 40 kg
    2 x 60 kg
    8 x 65 kg
    3 x 8 x 62 kg

    Wanted 67 kg,but deadlift killed me.

    - hyperextension:
    3 x 8 x 70 kg

    Skipped pull-throughs.

  8. #178
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    - pull-ups:
    70 total

    My back was is sore from yesterday's deadlifts.

    Giant set 1.

    - bench press:
    8 x 20 kg
    5 x 40 kg
    3 x 60 kg
    8 x 70 kg
    3 x 8 x 67 kg

    Giant set 1.

    - Z press:
    4 x 8 x 32 kg

    - db press:
    2 x 10 x 22.5 kg
    20 x 22.5 kg

    GS 2.

    - lateral raise:
    3 x 10 x 5 kg

    GS 2.

    - rear delt fly:
    3 x 10 x 5 kg

  9. #179
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    - squat:
    8 x 20 kg
    4 x 60 kg
    3 x 80 kg
    2 x 100 kg
    1 x 110 kg
    4 x 8 x 120 kg

    - sumo deadlift:
    8 x 70 kg
    3 x 8 x 100 kg

    - walking lunges:
    2 x 10 x 20 kg

  10. #180
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    Location
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    starting strength coach development program
    - DB row:
    6 x 30 kg
    4 x 8 x 40 kg

    GS 1.

    - log press:
    2 x 3 x 45 kg
    2 x 8 x 50 kg
    8 x 47 kg
    8 x 45 kg

    GS 1. First workset felt really good. My shoulder strength is improving.

    - row:
    4 x 8 x 75 kg

    GS 2.

    - strict axle press:
    4 x 8 x 42 kg

    GS 2.

    - seated db press:
    3 x 10 x 17.5 kg

    - ab wheel:
    5 x 5

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