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  1. #21
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    Sep 2011
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    • phoenix arizona seminar date
    • texas seminar date
    Monday 11/23/15 BW=181.5, Kcal/day (7 day average)=2778

    Squats (light): 3x(5x270)
    Deadlifts (333): 3x280,3x320, 3x360, 3x320

  2. #22
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    Friday 11/27/15 BW=181, Kcal/day (7 day average)=2782

    Bench Press (333): 3x145, 3x165, 3x185, 3x165, 5x165
    Chins: 12xBW, 10xBW, 11xBW
    Seated dumbell press: 7x50, 8x50, 8x50
    Dumbell curls: 8x37.5, 6x40 (nice that this gym has dumbells in 2.5lb increments)

  3. #23
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    Saturday 11/28/15 BW=181, Kcal/day (7 day average)=2734

    Squats (333): 3x240, 3x275, 3x310 (a real grinder on the last rep), 3x275, 5x275
    SGDL: 5x135, 5x245, 5x245
    Ab Wheel: 2x20 reps

  4. #24
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    May 2012
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    Have you tried straps with the SGDL? I found it made a huge difference for me when I played around with that lift.

  5. #25
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    I just started doing them a few weeks ago (replaced RDL on Squat day) and wanted to see how far I could go without straps.

    I did try straps today for the second set at 245. Much better.

    Seemed like I really felt them in my hamstrings today. Has that been your experience?

    .

  6. #26
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    It wasn't more hamstrings, although it definitely hit them. It definitely hit my legs overall a lot more than regular deads. It nailed the upper back most for me but I have problems there anyways which is why I was trying them out. I think it's a great lift that's under appreciated.

    The straps definitely helped my form immensely, especially the back.

  7. #27
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    Sep 2011
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    Sunday 11/22/15 BW=181lb, Waist 31.75in, Kcal/day (7 day average)=2726

    Overhead press (531) 5x100, 3x115, 1x127.5 (PR), 3x115, 4x115
    Weighted Chins: 8xBW, 5xBW+25, 5xBW+25, 3xW+45
    Incline Press: 5x145, 5x145
    BB curl: 5x90, 5x90
    Reverse BB curl: 7x80, 7x80
    Weighted Dips: 8xBW, 6xBW+25, 5xBW+45

    I seem to be running my 531 right on the edge, so far I am not able to exceed the scheduled reps on the top set. Wendler would say to take 5 steps forward and then cut the weight and take 3 steps back. But I recall Andy saying (not sure if it was on his forum here or on his own site) to not give up weight on the bar. I sort of agree with that and don't like to reset.

  8. #28
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    Andy's philosophy is indeed never give up weight. If 127.5 was done, try 130. If that's a fail, cycle back to a weight you could do for triples like 115 and push it for 5s instead.
    117.5 for 5 or 4
    120 for 5 or 4
    122.5 for 4 or 3
    122.5 for 4 or 3
    125 for 3 or 2
    127.5 for 3 or 2
    130 for singles.
    132.5 for singles. Push it far as you can and then cycle back to 120 or 122.5 for 5s and repeat. His website has some different examples of how to do this.

  9. #29
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    Monday 11/30/15 BW=181lb, Waist=31.75in, Kcal/day (7 day average)=2725

    Squats (light): 5x270, 5x275, 5x275
    Deadlifts (531): 5x300, 3x340, 1x385* (PR), 3x340

    *As I missed my 3s on 11/2 in the last cycle I repeated the weights this cycle and was only scheduled for a 380 top set but at the last moment I threw on 385.

  10. #30
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    starting strength nutrition camp
    Friday 12/04/15 BW=180, Waist=31.75in, Kcal/day (7 day average)=2708

    Bench Press (531): 5x155, 3x175, 1x195, 3x175, 3x175 (The ascending set of 3x175 felt difficult and I was worried I wouldn't make 195 but it ended going up fairly easy.)
    Chins: 12xBW, 10xBW, 11xBW
    Seated dumbell press: 7x50, 7x50, 7x50 (Got 7,8,8 last week on these. I think the bench tired me out a little more this week. That's okay, this is an assistance exercise)
    Dumbell curls: 6x40, 6x40

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