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  1. #21
    Join Date
    Aug 2011
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    San Antonio
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    7/16/14

    Bench: 155x5x2; 155x6 (doh!)
    EZ drag curls: 65x15x2
    Close grip bench: 127.5x6x2
    DL: 290x5 (as single; 90s rest between)
    Neck Harness: 20lbs x30/30; 10lbs x30/30
    Rev. Forearm Curls: 35lbs x15/18
    Pushups: 35

    My 2.5lb increase on bench felt like a 10lb increase. Slow and difficult. Barely got the 6th rep up. DL was atrocious. First attempt I didn't get the bar off the ground; never had that happen before. Felt kind of shaky after the 1st lift. Lower back is rounding, so not sure if I should reset or not.

  2. #22
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    Aug 2011
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    San Antonio
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    274

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    7/18/14

    OHP: 115x5x3
    Chin Ups: 10lbs x3; 5lbs x5; BW x6
    Squat: 275x1 (for fun); RESET 235x5x2; 235x9
    Neck Harness
    Behind Back forearm curls: 85x30x2

    BW 179.2lbs

    Tweaked something in my lower back yesterday while throwing scrap metal out of a pickup truck. Felt it while squatting. Squatted 275 for a single for fun, should've done 285. Reset squat so I can crank out more reps on last set.

  3. #23
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    San Antonio
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    7/21/14

    Bench: 157.5x5x2; 157.5x8 (PR!)
    Seated DB Curls: 30x15;25x15
    Close Grip Bench: 127.5 x8/8
    Squat: 240x5x2; 240x6 (DOH! Was supposed to hit 9+)
    Neck Harness
    Behind Back forearm curls: 90x25x2
    Pushups: x30

    BW: 178.8lbs
    Waist: 35.25"

    Lower back felt fatigued again today... Getting plenty of sleep (8 hours), eating well, and was squatting 20lbs less than a week ago. Not sure what's up with that. I might squat 80% on Friday, and drop to 225lbs 3x5+ next Monday. I used a slightly narrower grip today, and that helped with the rear deltoid pain I was getting from squatting before.

    Bench was exceptional, for me. Most I've ever benched and got 8 reps on last set too. Gonna bump my daily calorie average from 3700 to 3800. Might start shooting for 8.5 hours of sleep a night too. Need to get this lower back fatigue under control somehow.

  4. #24
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    Aug 2011
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    San Antonio
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    274

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    7/22/14

    Jump Rope 30s/90s (fast/rest) 5 sets. We'll see if doing this consistently a couple times a week helps keep my gut in check.

  5. #25
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    Aug 2011
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    San Antonio
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    7/23/14

    OHP: 117.5x5x3 (PR!)
    Chin Ups: 10lbs x4, 5lbs x6, BW x7
    Seated OHP (pins 3/4 of way up): 95x8x3
    Hang Cleans: Singles to 155lbs (PR!)
    Neck Curls (head up): 5lbs x25/25/20/10
    Behind Back forearm curls: 90 x27/30

    Decided to skip deadlifting today, and will reset to a lower weight that I can manage for a true set of 5 (not 5 singles). OHP felt uber heavy, but I got it done. I keep having to grind out the last 1/4 of the press, so I'm playing with seated OHP with the pins set fairly high so I can try to get stronger in that range. Hang cleans were fun. The 155lb single was sloppy, but I didn't have to do a deep front squat to catch it.

  6. #26
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    Aug 2011
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    San Antonio
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    7/25/14

    Bench: 160x5x2; 160x9 (PR!)
    Neck Harness: 20lbsx25x3
    EZ Curls: 85x8, 75x14
    Close Grip Bench: 130x8x2 (felt really easy today)
    Light Squats: 185x5x2
    Forearm Curls: 95 x25/20
    Puhups: 35

    Bench felt great today. Lower back felt good. I'll figure out what weight I want to reset my squat and deadlift to so that I can work my way back up with good form (and true sets of 5 on the DL).

  7. #27
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    Aug 2011
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    San Antonio
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    8/30/2014

    Bench: 180x3 (PR!!! Benching my own body weight now!). 170 x3/3/3/3/3/3
    Neck harness
    Concentration curls
    Squat: 265 x3/1/1/1/1/1
    RDL: 135x8

    BW: 180lbs

    I haven't kept a log here because I stopped sticking with GSLP. I still keep a written log though. Been fooling around with my own programming and triples. Super excited to be benching my own body weight finally. That was a long time coming. I'm going to be super busy this semester with school and work, so I'm going to have to figure out how to balance those with lifting. SPP's Washington Method log looks pretty interesting, so I may give that whirl for a couple months. My belly is pushing 35.75", so that's really getting on my nerves. I don't think jump roping is doing anything for me (30s fast/90s rest), so I may switch to HIIT tire dragging if I can make the time.

  8. #28
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    Aug 2011
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    San Antonio
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    Oh, and I'd like to recommend y'all look up Tom Narvaez's technique videos on youtube. His one on the bench press really helped me.

  9. #29
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    Aug 2011
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    San Antonio
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    9/1/14

    Pause Bench: 145x3x5
    Seated Hammer Curls: @20lbs 13/12/11/10/10/15
    Squat: 267.5x3; 240x3x6
    RDL: 95x8x3 (lower back super sore)

    Walked for 1/2 hour fasted this morning, then put a half-day of labor in and lifted afterwards. Now that I finally hit a bw bench, I'm gonna work on pause bench for proper form. The "heavy squat" came up easier than I anticipated. Haven't done RDL's in a couple years, so I need to look up some form videos.

  10. #30
    Join Date
    Jun 2013
    Location
    Sydney, Australia
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    5,612

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    starting strength coach development program
    Oh look, here is Rip teaching the RDL!

    http://startingstrength.com/index.ph...atform_the_rdl

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