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Thread: The Log of Conjugate PR's

  1. #1871
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    Apr 2012
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    Default

    • starting strength seminar december 2024
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    • starting strength seminar april 2025
    Tuesday 7-30-24 / Garage Temp 93

    Ab Wheel - 3X6

    1 Board 30° Incline Press (BenchBlokz, 24" Grip)

    1X12 @ 45
    1X10 @ 65
    1X8 @ 85
    1X6 @ 105
    1X2 @ 125
    1X1 @ 145
    1X1 @ 165
    1X5 @ 135

    Kettlebell Gorilla Row

    3X6 @ 53# Bells

    Music: Ted Nugent - Ted Nugent (1975)

  2. #1872
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    Default Conditioning

    Wednesday 7-31-24

    1.2 Mile Walk @ Medium/Quick Pace

    Ab Crunch - 1X40

    Two Arm Kettlebell Swing (EMOM)

    15 Sets X 10 Reps = 150 Reps @ 53#

    Total Volume: 7,950 Lbs in 9:20

    Music: Meshuggah - Immutable

    * This Swing session was Invigorating

  3. #1873
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    Thursday 8-1-24

    1.2 Mile Walk in 23 Minutes

    Kettlebell Partial Get-Up

    3X6 L&R @ 17# Bell

    Bullworker Ab Crunch - 2X25

    Music: GOJIRA - Fortitude

    * I'm ready for some Deadlifts tomorrow!

  4. #1874
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    Default Back Injury Comeback - Deadlift Session #4

    Friday 8-2-24 / Garage Temp 80

    1.2 Mile Walk/Jog * in 21 Minutes

    Conventional Deadlift (No Belt or Straps)

    1X6 @ 135
    1X5 @ 155
    1X4 @ 185
    1X3 @ 225
    4X2 @ 275

    Music: The Who - Who's Next (8-2-71, 53rd Anniversary)

    * I added in 4 - 40 pace jogs during the walk


  5. #1875
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    Saturday 8-3-24 / Weight 180 **

    1.2 Mile Walk/Jog * in 20 Minutes

    Ab Wheel - 2X10

    Bullworker Ab Crunch - 1X30

    Zottman Curl

    1X12 @ 15# D-Bells
    2X10 @ 20# D-Bells

    Standing Dumbbell Press

    1X15 @ 20# D-Bells
    2X12 @ 25# D-Bells

    Music: Rammstein - Zeit

    * I added in 6 - 50 pace jogs during the walk

    ** I lost slightly over 1.5 pounds this week
    and have now lost a total of 38 pounds. I have
    2 weeks to lose 5 pounds and hit my goal of 175
    for my 63rd Birthday

  6. #1876
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    Apr 2012
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    Default Conditioning

    Sunday 8-4-24

    1.2 Mile Walk in 21:56

    Two Arm Kettlebell Swing (EMOM)

    10 Sets X 10 Reps = 100 Reps @ 44#

    Total Volume: 4,400 Lbs in 9:16

    Music: Queensr˙che - Empire

  7. #1877
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    Apr 2012
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    Monday 8-5-24 / Garage Temp 82 (am)

    1" Deficit Trap Bar Deadlift (No Belt or Straps)

    2X10 @ 135
    1X10 @ 205

    1 Board 30° Incline Press (BenchBlokz, 24" Grip)

    1X12 @ 45
    1X10 @ 65
    1X8 @ 85
    1X6 @ 105
    1X8 @ 115

    Music: Queensr˙che - Promised Land

    * Trap Bar Deadlift Video: https://youtu.be/e3ujak82zC4?si=sgIUbZ-EbqH2wbbi

  8. #1878
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    Tuesday 8-6-24 / Indoors

    Kettlebell Suitcase Carry

    105 Yards L&R (210 Total) @ 35

    Ab Wheel - 1X15

    Bullworker Ab Crunch - 1X35

    Two Arm Kettlebell Swing (EMOM)

    20 Sets X 10 Reps = 200 Reps @ 53#

    Total Volume: 10,600 Lbs in 19:22

    Music: Lacuna Coil - Black Anima

    * Great calorie burning Swing session

  9. #1879
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    Apr 2012
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    Default Light Stuff

    Wednesday 8-7-24

    30° Incline Bench (Several Different Grips)

    4X12 @ 45 (Bar)

    Standing Dumbbell Press

    2X12 @ 20s

    Kettlebell Gorilla Row

    3X12 @ 44s

    One Arm Kettlebell Swing

    1X60 @ 35 (Hand Switch Every 10 Reps)

    Music: Pink Floyd - The Wall

  10. #1880
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    Default Big "Core" Day

    starting strength coach development program
    Thursday 8-8-24 / Weight 179

    Hanging Knee Raise - 2X10

    Ab Wheel - 2X10

    Bullworker Ab Crunch - 2X25

    Hollow Hold - 30 Seconds

    Kettlebell Halo

    1X20 (10L, 10R) @35

    Kettlebell Suitcase Carry

    60 Yards L&R (120 Total) @ 53

    Music: Meshuggah - Catch Thirtythree

    * I'm ready for Friday Deadlifts

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