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  1. #81
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    • wichita falls texas december seminar 2020
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    W4D2
    Thursday, October 1, 2020
    BW: 91.7 kg / 202.2 lbs


    Bench Press (Barbell)
    127.0 kg / 280 lbs 1
    129.3 kg / 285 lbs x 1 x 2 (.36 m/s)
    131.5 kg / 290 lbs x 1 x 6 (.32 -> .22 m/s)


    I cut this one set short because the last set was pretty slow. e1RM = 155 kg / 341 lbs.


    Cable Crossover
    Set 1: 14 kg 12
    Set 2: 16 kg 12
    Set 3: 16 kg 12

  2. #82
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    W1D1
    Sunday, October 4, 2020
    BW: 91.1 kg / 200.8 lbs


    Squat (Barbell)
    Set 1: 50 kg 5 [Warm-up]
    Set 2: 80 kg 3 [Warm-up]
    Set 3: 110 kg 1 [Warm-up]
    Set 4: 135 kg 1 [Warm-up]
    Set 5: 160 kg 5
    Set 6: 167.5 kg 5
    Set 7: 175 kg 5 @ 7.5
    Set 8: 160 kg 5
    e1RM = 219 kg / 483 lbs


    Bench Press (Barbell)
    Set 1: 35 kg 5 [Warm-up]
    Set 2: 60 kg 3 [Warm-up]
    Set 3: 80 kg 1 [Warm-up]
    Set 4: 100 kg 1 [Warm-up]
    Set 5: 115 kg 5
    Set 6: 120 kg 5 @ 7.5
    Set 7: 110 kg 5
    Set 8: 110 kg 5
    Set 9: 110 kg 5
    e1RM = 150 kg / 331 lbs


    Chin Up
    Set 1: 5 reps
    Set 2: 5 reps
    Set 3: 5 reps
    Set 4: 5 reps
    Set 5: 10 reps @ 10


    Started a new mesocycle today. The plan is to ramp to an @8 on the 3rd set and then back off for some more work. Set my e1RM a bit high for bench and hit @7.5 on 2nd set.

  3. #83
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    W1D2.1
    Tuesday, October 6, 2020
    BW: 91.5 kg / 201.7 lbs


    Bench Press - Close Grip (Barbell)
    Set 1: 45 kg 3 [Warm-up]
    Set 2: 60 kg 1 [Warm-up]
    Set 3: 75 kg 1 [Warm-up]
    Set 4: 85 kg 10
    Set 5: 87.5 kg 10 @ 8
    Set 6: 90 kg 10 @ 9.5
    Set 7: 80 kg 10 @ 10


    Strict Military Press (Barbell)
    Set 1: 40 kg 10 @ 9
    Set 2: 40 kg 8 @ 9
    Set 3: 40 kg 8 @ 10


    Hypertrophy work will make you feel weak. Triceps were totally fried by the time I got to strict press. I was going to deadlift this morning too, but that will have to wait until tomorrow. Need to get to work.

  4. #84
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    W1D2.2
    Wednesday, October 7, 2020
    BW: 91.6 kg / 201.9 lbs


    These moved really well today. Hard to judge the RPE/RIR, but it definitely felt <@8.


    Sumo Deadlift (Barbell)
    186/410 5
    195/430 5
    204/450 5 @ 7
    186/410 5
    e1RM = 260/573

  5. #85
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    W1D3.1
    Thursday, October 8, 2020
    BW: 91.7/202.2 - going the wrong way for some reason.


    Bench Press With Slingshot (Barbell)
    122.5/270.1 5
    130/286.6 5
    137.5/303.1 5 @ 9
    122.5/270.1 5
    122.5/270.1 5
    e1RM = 164.3/362.2


    Bent Over Row (Barbell)
    60/132.3 10
    62.5/137.8 10
    65/143.3 10 @ 9
    62.5/137.8 10
    e1RM = 91.9/202.6. A bit of a hypertrophy e1RM. These are strict.

  6. #86
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    W1D3.2
    Sunday, October 11, 2020
    BW: 91.6/201.9


    SSB (Barbell)
    135/297.6 x 5 x 4

  7. #87
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    Cardio - W1D3
    Sunday, October 11, 2020


    Treadmill
    W: 10 min
    (R: 1 min, W: 2 min) x 4
    W: 10 min
    W pace - 3.2 mph, R pace - 6.0 mph

  8. #88
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    W2D1.1
    Monday, October 12, 2020
    BW: 91.8/202.4


    Bench Press (Barbell)
    110/242.5 5
    117.5/259.0 5
    122.5/270.1 5 @ 7.5
    110/242.5 5 x 2
    e1RM = 153.3/338.0

  9. #89
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    W2D1.2
    Tuesday, October 13, 2020
    BW: 91.9/202.6


    Still awaiting my test results, but I felt a little crappy before this workout. Congestion and lethargy. Decided it was a good opportunity to test my body and mind. I am pretty happy with the outcome. BTW, I just rate my top set of squats as a 7.5 for anything less than 8. I don't want to add weight too quickly...and I suck at judging RPE.


    Squat (Barbell)
    162.5/358 5
    170/375 5
    177.5/391 5 @ 7.5
    162.5/358 5
    e1RM = 222.1/490

  10. #90
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    starting strength coach development program
    Cardio - W2D1
    Wednesday, October 14, 2020


    Treadmill
    W: 10 min
    (R: 2 min, W: 2 min) x 3
    W: 10 min
    W pace - 3.0 mph, R pace - 6.0 mph

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