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Thread: The Log of Conjugate PR's

  1. #1881
    Join Date
    Apr 2012
    Location
    Garage Gym
    Posts
    8,995

    Default Back Injury Comeback - Deadlift Session #5

    • starting strength seminar december 2024
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    • starting strength seminar april 2025
    Saturday 8-9-24 / Weight 178 * / Garage Temp 67

    Conventional Deadlift

    1X6 @ 135
    1X5 @ 175
    1X4 @ 225
    1X1 @ 255
    1X1 @ 315
    2X2 @ 285

    Kettlebell Gorilla Row

    3X6 @ 62# Bells

    Music: Pantera - Cowboys From Hell

    * I've now dropped 40 pounds and weighed in at 178 this morning.


  2. #1882
    Join Date
    Oct 2014
    Location
    New York
    Posts
    3,599

    Default

    Nice work Shugg.

  3. #1883
    Join Date
    Apr 2012
    Location
    Garage Gym
    Posts
    8,995

    Default

    Quote Originally Posted by BrooklynJerry View Post
    Nice work Shugg.
    Thanks Brother! Keep up Your Strong Work!!

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

    Saturday 8-10-24 / Weight 177.13 / Garage Temp 64

    1.2 Mile Walk/Jog * in 19:44

    Ab Wheel - 1X20

    Kettlebell Halo

    10L, 10R @ 17

    30° Incline Bench

    1X15 @ 45
    3X12 @ 55

    2" Dumbbell Clean & Press

    10 Singles L&R @ 40

    Zottman Curl

    2X10 @ 25s

    Music: Lacuna Coil - Delirium

    * I added in 4 - 60 Pace Jogs

    I Weighed in at 177.13 this morning, my goal of 175
    by next Saturday is definitely now within reach.

  4. #1884
    Join Date
    Jun 2020
    Location
    Georgia, USA
    Posts
    1,853

    Default

    Congrats on moving toward your goals Shug. It's not easy moving the weights up while recuperating from an injury and on a cut. Great work!

  5. #1885
    Join Date
    Apr 2012
    Location
    Garage Gym
    Posts
    8,995

    Default

    Quote Originally Posted by Fred J View Post
    Congrats on moving toward your goals Shug. It's not easy moving the weights up while recuperating from an injury and on a cut. Great work!
    Thanks Fred. I've been very strcit with my Diet and training and it's paying off.
    I hope things improve for you healthwise. Stay Strong!!

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

    Sunday 8-11-24

    1.2 Mile Walk in 20:46

    Two Arm Kettlebell Swing (EMOM)

    10 Sets X 10 Reps = 100 Reps @ 44#

    Total Volume: 4,400 Lbs in 9:17

    Bullworker Ab Crunch - 1X40

    Music: RUSH - Grace Under Pressure

  6. #1886
    Join Date
    Apr 2012
    Location
    Garage Gym
    Posts
    8,995

    Default

    Monday 8-12-24 / Indoors

    Two Arm Kettlebell Swing (EMOM)

    12 Sets X 10 Reps = 100 Reps @ 70#

    Total Volume: 8,400 Lbs in 11:21

    Kettlebell Suitcase Carry

    60 Yards L&R (120 Total) @ 53

    Hollow Hold - 2X40 Seconds

    Music: Metallica - Metallica (Black Album, 33rd Anniversary)

  7. #1887
    Join Date
    Apr 2012
    Location
    Garage Gym
    Posts
    8,995

    Default

    Tuesday 8-13-24

    10 Minute Ruck/Walk

    with 15 Lb Backpack

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

    1X12 @ 45
    1X10 @ 65
    1X8 @ 85
    1X6 @ 105
    1X6 @ 125

    Kettlebell Gorilla Row

    3X10 @ 44# Bells

    Music: Limp Bizkit - Significant Other

  8. #1888
    Join Date
    Apr 2012
    Location
    Garage Gym
    Posts
    8,995

    Cool Got a New Toy!

    Wednesday 8-14-24 / Garage Temp 82

    1.1 Mile Ruck/Walk

    @15 Lb Backpack - Time: 21:07

    REP Trap Bar - Zercher Squat

    5X5 @ 125

    Music: Megadeth - Rust In Peace



    Please Like, Subscribe, and Ring That Little Bell

  9. #1889
    Join Date
    Apr 2012
    Location
    Garage Gym
    Posts
    8,995

    Default

    Thursday 8-15-24

    1.1 Mile Ruck/Walk in 20:42

    with 20 Lb Backpack

    Ab Wheel - 1X15

    Music: Led Zeppelin - In Through the Out Door (45th Anniversary)

    I bought this album the day it was released, 2 days before my 18th birthday.
    Man... looking back, the years sure have flown by.

  10. #1890
    Join Date
    Apr 2012
    Location
    Garage Gym
    Posts
    8,995

    Default

    starting strength coach development program
    Friday 8-16-24 / Garage Temp 80

    1.1 Mile Ruck/Walk in 19:55

    with 10 Lb Backpack

    Cambered Bar Standing Press *

    2X8 @ 60 (Bar)
    2X6 @ 70

    Music: Lacuna Coil - Dark Adrenaline

    * The REP Open Trap Bar is great for Overhead Presses

    ** I'm hoping to be 175 or under in the morning, and
    I'm ready for some Birthday Deadlifts

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