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Thread: Defying Inferior Genetics

  1. #81
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    • starting strength seminar april 2024
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    HLM Week 1

    11/19/18 Monday

    BW - 176.2

    Squat - 255x5, 265x5, 270x5x2

    Bench - 170x5, 175x5, 190x5x2

    Block pull, mid-shin - 255x4, 275x4, 295x4


    11/21/18 Wednesday

    Strict Press - 105x5, 115x5, 125x5, 120x5

    3-0-3 Tempo Squat - 135x8, 155x8, 175x8x2

    Pendlay Rows - 165x8, 175x8, 185x8x2


    11/23/18 Friday

    Deadlift - 295x5, 305x5, 315x5x2

    Incline Bench - 160x4, 175x4, 180x4

    Beltless Squat - 235x4, 245x4, 255x4

  2. #82
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    HLM Week 2

    11/26/18 Monday

    BW - 174.8

    Squat - 255x5, 265x5, 275x5x4

    Bench - 165x5, 175x5, 185x5x4

    Block pull, mid shin - 275x4, 285x4, 295x4x2 (careless loading. too light)


    11/28/18 Wednesday

    Press - 115x5, 120x5, 125x4, 125x5, 120x5x2

    3-0-3 Tempo Squat - 155x8, 185x8, 195x8x3

    Pendlay Rows - 165x8, 175x8, 185x8x3


    11/30/18 Friday

    Deadlift - 295x5, 305x5, 320x5x4

    Incline Bench - 155x4, 165x4, 180x4x2

    Beltless Squat - 235x4, 245x4, 255x4x2

  3. #83
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    HLM Week 3

    12/03/18 Monday

    BW - 176.4

    Squat - 270x5, 275x5, 285x5x2, 280x5x2

    Bench - 175x5, 185x5, 195x5x2, 190x5, 190x4

    Block pull, mid shin - 275x4, 295x4, 310x4x3


    12/05/18 Wednesday

    Press - 105x5, 115x5, 125x5x4

    3-0-3 Tempo Squat - 175x8, 185x8, 195x8x3

    Pendlay Rows - 175x8, 185x8, 195x8x3


    12/07/18 Friday

    Deadlift - 300x5, 315x5, 335x5, 340x5x3

    Incline Bench - 155x4, 175x4, 185x4x3

    Beltless Squat - 235x4, 245x4, 250x4x3

  4. #84
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    HLM Week 4

    12/10/18 Monday

    BW - 175.2

    Squat - 275x4, 285x4, 290x4x3, 285x4

    Bench - 175x4, 185x4, 195x4, 200x4x3

    Rack Pull, Mid Shin - 275x4, 295x4, 305x4x3


    12/12/18 Wednesday

    Press - 115x4, 125x4, 135x4, 130x4x3

    3-0-3 Tempo Squat - 185x8, 190x8, 195x8x4

    Pendlay Rows - 165x8, 175x8, 185x8x4


    12/14/18 Friday

    Deadlift - 315x4, 325x4, 345x4x4

    Incline Bench - 155x4, 165x4, 180x4x3

    Beltless Squat - 245x4, 250x4, 255x4, 255x3, 245x4

  5. #85
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    HLM Week 5

    12/17/18 Monday

    BW - 176.4

    Squat - 315x1, 285x4x3

    Bench - 220x1, 200x4x3

    2ct Paused DL - 325x1, 315x3x2


    12/19/18 Wednesday

    Press - 145x1, 130x4x3

    Front Squat - 95x6, 115x6, 120x6x3

    Pendlay Rows - 165x6, 175x6, 180x6x3


    12/21/18 Friday

    Deadlift - 375x1, 335x4x3

    2ct Paused Bench - 205x1, 195x3, 200x3

    2ct Paused Squat - 275x1, 265x3x2

  6. #86
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    HLM Week 6

    12/24/18 Monday

    BW - 174.4

    Squat - 305x1, 275x4x4

    Bench - 225x1, 200x4x4

    2ct Paused DL - 320x1, 305x3x3


    12/26/18 Wednesday

    Press - 145x1, 125x4x4

    Front Squat - 95x6, 105x6, 115x6x4

    Pendlay Rows - 165x6, 175x6, 195x6x4


    12/28/18 Friday

    Deadlift - 380x1, 340x4x2, 330x4x2

    2ct Paused Bench - 215x1, 205x3x3

    3ct Paused Squat - 275x1, 265x3x3

  7. #87
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    HLM Week 7

    12/31/18 Monday

    BW - 175.6

    Squat - 315x1, 290x3, 280x3x2

    Bench - 225x1, 210x3x3

    2ct Paused DL - 325x1, 310x3x3


    01/02/19 Wednesday

    Press - 150x1, 140x3, 135x3x2

    Leg Press - 360x6, 410x6, 450x6x4 (plate weight only; no idea about the whole thing)

    Pendlay Rows - 180x6, 190x6, 200x6x4


    01/04/19 Friday

    Deadlift - 380x1, 355x3x3

    2ct Paused Bench - 220x1, 210x3x3

    2ct Paused Squat - 280x1, 270x3x2, 260x3

  8. #88
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    Dec 2017
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    HLM Week8

    01/07/19 Monday

    BW - 175.6

    Squat - 320x1, 295x3x4

    Bench - 230x1, 210x3, 205x3x3

    2ct Paused DL - 325x1, 315x3x2


    01/09/19 Wednesday

    Press - 150x1, 140x2, 130x3x3

    Leg Press - 410x6, 450x6, 500x6x3

    Pendlay Rows - 185x6, 195x6, 205x6x3


    01/11/19 Friday

    Deadlift - 385x1, 355x3x4

    2ct Paused Bench - 220x1, 210x3, 205x3

    2ct Paused Squat - 275x1, 265x3, 260x3

  9. #89
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    Developmental Week 1

    01/14/19 Monday

    BW - 175.2

    Squat - 320x1, 290x4, 260x4x2

    Bench - 215x1, 195x4, 190x4 (loading error), 180x4

    2ct Paused DL - 265x5, 285x5, 305x5, 285x5


    01/16/19 Wednesday

    2ct Paused Squat - 225x5, 235x5, 245x5, 230x5

    Press - 145x1, 130x4, 120x4x2

    Pendlay Rows - 155x10, 165x10, 170x10x2


    01/18/19 Friday

    Deadlift - 390x1, 355x4, 315x4x2

    Floor Press - 175x5, 185x5, 190x5, 180x5

    Leg Press - 360x10, 450x10x3

  10. #90
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    Dec 2017
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    starting strength coach development program
    Developmental Week 2

    01/21/19 Monday

    BW - 174.8

    Squat - 325x1, 295x4, 265x4x3

    Bench - 225x1, 205x4, 190x4x3

    2ct Paused DL - 275x5, 295x5, 310x5, 295x5x2


    01/23/19 Wednesday

    2ct Paused Squat - 235x5, 245x5, 255x5, 240x5x2

    Press - 150x1, 135x4, 125x4x3

    Pendlay Rows - 160x10, 175x10x3


    01/25/19 Friday

    Deadlift - 395x1, 345x4, 310x4x3

    Floor Press - 185x5, 195x5, 205x5, 185x5x2

    Leg Press - 450x10, 500x10x3

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