Only Hard Work Works Only Hard Work Works

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Thread: Only Hard Work Works

  1. #1
    Join Date
    Dec 2009
    Location
    Wawa, PA
    Posts
    138

    Default Only Hard Work Works

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Trying to see if I can consistently update this thing again.

    (weight x sets x reps)
    Good Mornings
    Worked up to 315x3
    Lots of hamstring stretch from these

    Reverse Hyper
    140lbsx3x8

    Weighted Abs
    60lbsx4x20

    Prowler
    6 sprints 30 yards
    140 lbs 1:30 rests
    These felt easier than ever before

  2. #2
    Join Date
    Dec 2009
    Location
    Wawa, PA
    Posts
    138

    Default

    Hamstrings felt really tight today so I started my workout with leg curls to loosen them up. They felt great afterwards, and I think I am always going to start the day with some lifting right where I'm sore.

    Leg curls
    55lbsx3x10
    Hopefully my hamstrings loosen up by Friday

    Swiss bar floor press
    Worked up to 200lbsx2

    Immediately after
    Dips
    15,12 (failure sets)

    Super set
    3x10
    Chest supported rows 50lbs
    Rear delt flies 20lbs

    Shrugs
    315x3x15

    Curls
    30lbsx3x15

    In case you haven't figured it out yet, I am following a skinny bastards program.
    Last edited by WaWa Bird; 07-20-2011 at 08:21 PM.

  3. #3
    Join Date
    Dec 2009
    Location
    Wawa, PA
    Posts
    138

    Default

    Jump Training today.

    39" box jumps
    8x1

    Step-ups
    50kgx2x10

    GHR
    15lbsx3x10

    Calf Raises
    90lbsx2x15

    Side Bends
    75lbsx4x15

  4. #4
    Join Date
    Dec 2009
    Location
    Wawa, PA
    Posts
    138

    Default

    Rep Effort

    DB Flat Bench
    65lbs 15,12,9

    Super set 3x10
    V-Bar Lat Pull-downs 120lbs
    Face Pulls 60lbs

    DB Press
    40lbsx2x10

    Super set 5 shrugs followed by 15 curls
    Shrugs 365lbs
    Hammer Curls 25lbs

  5. #5
    Join Date
    Dec 2009
    Location
    Wawa, PA
    Posts
    138

    Default

    Posterior Power

    Good Mornings
    worked up to
    315x3
    325x3
    330x3

    Reverse Hyper
    140lbsx3x10

    Standing Abs
    110lbsx3x8

    Prowler
    6 sprints (3 on the horns, 3 on the hi-handles)
    2:00 rests 140lbs
    The hi-handles really really deplete all my energy

  6. #6
    Join Date
    Dec 2009
    Location
    Wawa, PA
    Posts
    138

    Default

    I realized I made a mistake last week I only floor pressed 200lbs twice. Also I banged my elbow really hard before bed last night, and have had a numbness shooting through my right arm all-day.

    Floor Press
    205lbs x2
    dropped down
    185x3x3

    Definitely going to work more on boards presses, my lockout strength is pathetic.

    Dips right after
    11, 8

    Superset 3x10
    50lbs chest supported rows
    20l rear delt flies

    My neck has been bothering me so I replaced shrugs with more arm work.

    Fat Bar pushdowns
    80lbsx4x20

    Straight bar curls
    35lbsx3x15

  7. #7
    Join Date
    Dec 2009
    Location
    Wawa, PA
    Posts
    138

    Default

    Plyo

    Box Jumps
    37"x6x2

    Step-ups
    50kgsx2x10

    calf raises
    115lbsx2x15

    GHR
    20lbsx3x10

  8. #8
    Join Date
    Dec 2009
    Location
    Wawa, PA
    Posts
    138

    Default

    Rep effort

    DB Bench Press
    65lbs
    15,11,9

    Super set 3x10
    V-Bar Lat Pull-downs 120lbs
    Face Pulls 60lbs

    DB Press
    40lbsx2x10

    Shrugs
    Worked up to 495lbs x 3

    Hammer Curls
    30lbsx3x10

  9. #9
    Join Date
    Dec 2009
    Location
    Wawa, PA
    Posts
    138

    Default

    ME Lower Body

    SSB Low Box Squats (14.5" box)
    Worked up to singles as followed
    312x2
    352x1
    372x1
    382x1
    402 fail (folded me right in half)
    It's an 82lb bar so my numbers look a little weird.

    Back extensions
    25lbsx3x10

    Bulgarian Split Squats
    80lbsx3x8

    Standing Abs
    110x3x8

  10. #10
    Join Date
    Dec 2009
    Location
    Wawa, PA
    Posts
    138

    Default

    starting strength coach development program
    ME Upper

    3 Board Press - just what I needed for a lockout workout
    205x3
    225x3
    245x3
    255x1
    265x1

    Superset 3x8
    Scarecrows 30lbs
    Horizontal Rows 110lbs

    Dumbbell Shrugs - 3 sec pause
    85lbsx3x12

    Had to rush today

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