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Thread: The Log of Conjugate PR's

  1. #1811
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    Apr 2012
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    • starting strength seminar august 2024
    • starting strength seminar october 2024
    • starting strength seminar december 2024
    Saturday 5-18-24 / Indoors

    Kettlebell Halo

    2X20 @ 17#

    Partial Kettlebell Get-Up

    3X6 L&R @ 17#

    Lower Back Rehab Stuff

    Music: Yes - Yessongs (Live, 51st Anniversary)

  2. #1812
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    Apr 2012
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    Monday 5-20-24 / Indoors

    Dumbbell Suitcase Carry with 20#

    10 Minutes - Hand Switch Every 40 Paces

    Partial Kettlebell Get-Up

    3X6 L&R @ 17#

    Lower Back Rehab Stuff

    Music: Iron Maiden - Piece of Mind

  3. #1813
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    Apr 2012
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    Thursday 5-23-24 / Indoors

    Dumbbell Suitcase Carry with 25#

    10 Minutes - Hand Switch Every 40 Paces

    Kettlebell Halo

    1X20 (10L, 10R) @ 35# Bell

    Kettlebell Snatch-Squat-Press

    8 Rounds @ 35# Bell

    Music: Eisbrecher - Eisbrecher (2004)

    Video: https://youtu.be/tGIYULbkJVs?si=_RFe3nMLWhTNTFmw

    ** I started doing a 10 minute walk (usually suitcase carries) after every meal.

  4. #1814
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    Friday 5-24-24 / Indoors

    Dumbbell Suitcase Carry with 25#

    10 Minutes - Hand Switch Every 40 Paces

    Dumbbell Partial Get-Up

    3X6 L&R @ 20#

    Music: David Gilmour - David Gilmour (Debut 1978, 46th Anniversary Tomorrow)

  5. #1815
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    Apr 2012
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    Tuesday 5-28-24

    Dumbbell Partial Get-Up

    3X6 L&R @ 25#

    CoC Grippers

    Music: Black Sabbath - 13

    Trying to rehab the shoulders with Get-Ups, the pain in my right shoulder has
    been ruining my sleep for awhile now. Almost my entire body is a wreck.

  6. #1816
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    Oct 2014
    Location
    New York
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    3,466

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    This shoulder thing sure is baffling. I can feel ok all day, then in the middle of the night it wakes me up.

  7. #1817
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    Apr 2012
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    Quote Originally Posted by BrooklynJerry View Post
    This shoulder thing sure is baffling. I can feel ok all day, then in the middle of the night it wakes me up.
    Yep, bed has become torture.

    *************************

    Wednesday 5-29-24 / Indoors

    Double Kettlebell Front Squat

    1X5 @ 35# Bells
    1X5 @ 44# Bells
    4X3 @ 53# Bells

    Music: Pink Floyd - Pulse (Live, 29th Anniversary)


  8. #1818
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    Apr 2012
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    Tuesday 6-4-24 / Indoors

    Kettlebell Gorilla Row

    3X10 @ 44# Bells

    Kettlebell Clean & Press

    2X5 L&R @ 35# Bell

    Music: Black Sabbath - Headless Cross

  9. #1819
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    Apr 2012
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    Saturday 6-8-24 / Indoors

    Double Kettlebell Armor Building Complex (ABC)

    5 Rounds @ 35# Bells

    Music: RUSH - Clockworks Angels (12th Anniversary)

    The Double ABC is: 2 Double Cleans, 1 Double Press, 3 Double Front Squats

    Today's Totals with 35# Bells:

    10 Double Cleans
    5 Double Presses
    15 Double Front Squats

    I'm using Dan John's program The Armor Building Formula and plan on
    building myself up with it if my Lower Back allows me to make progress.

  10. #1820
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    Apr 2012
    Location
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    8,838

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    starting strength coach development program
    Monday 6-11-24 / Indoors

    Dumbbell Suitcase Carry with 20#

    10 Minutes - Hand Switch Every 40 Paces

    Kettlebell Clean & Press

    2X12 L&R @ 17#

    Two Arm Kettlebell Swing

    1X25 @ 35#
    4X20 @ 44#

    Music: Led Zeppelin - Physical Graffiti

    * Since I haven't been able to be as active because of the lower back problems I have
    made an effort to lose some weight and I've dropped 22 pounds of flab and now weigh 196
    My goal now is to trim down to 175 to 180 pounds of functional muscle. No More Flab.

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