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Thread: The Log of Conjugate PR's

  1. #1911
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    • starting strength seminar october 2024
    • starting strength seminar december 2024
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    Sunday 9-1-24 / Weight 175 / A Beautiful 59 degrees for the 6:00 am Ruck

    1 Mile Ruck-Walk in 19:45

    With 36# GORUCK Rucker 4.0

    Two Arm Kettlebell Swing (EMOM)

    10 Sets X 10 Reps = 100 Reps @ 44#

    Total Volume: 4,400 Lbs in 9:18

    Ab Wheel - 1X15

    Music: Molly Hatchet - Molly Hatchet (Debut Album 9-1-78, 46th Anniversary)

  2. #1912
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    Monday 9-2-24 / Garage Temp 68

    Barbell Clean & Press

    1X8 @ 45
    1X6 @ 65
    1X5 @ 75
    1X1 @ 95
    2X1 @ 100

    Pendlay Row

    3X8 @ 115

    Double Kettlebell Clean & Press

    2X5 @ 35s

    Music: RUSH - Counterparts

    * Tried lifting on an empty stomach this morning and it didn't go well.
    I was close to blacking out on the heavier Barbell Presses

  3. #1913
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    Tuesday 9-3-24 / Weight 175 / A Beautiful 55 degrees for the 6:00 am Ruck

    1 Mile Ruck-Walk in 19:20

    With 40.5# GORUCK Rucker 4.0

    Trap Bar Deadlift (REP Bar, Low Handles)

    1X6 @ 165
    1X5 @ 215
    1X4 @ 255
    2X5 @ 305

    Music: RUSH - Roll the Bones (33rd Anniversary) ~ Iron Maiden - Powerslave (40th Anniversary)


  4. #1914
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    Wednesday 9-4-24 / A Beautiful 59 degrees for the 6:00 am Walk

    1 Mile Walk in 16:56

    Yard Work (UGH)

    Monster Walks & Sumo Walks

    with Blue Hip Circle (Mark Bell's ST)

    Ab Wheel - 1X15

    Music: David Gilmour - Rattle That Lock

  5. #1915
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    Thursday 9-5-24 / Weight 174 / A Beautiful 62 degrees for the 6:00 am Ruck / Garage Temp 87

    1 Mile Ruck-Walk in 18:52

    With 43# GORUCK Rucker 4.0

    1 Board Bench Press (BenchBlokz, Ring Fingers on 32" Rings) *

    1X12 @ 45
    1X10 @ 65
    1X8 @ 85
    1X6 @ 105
    1X4 @ 125
    1X2 @ 145
    1X1 @ 165
    1X1 @ 175
    1X5 @ 150

    Reverse Grip Pulldown

    1X12 @ 70
    2X8 @ 105

    Music: Deftones - Koi No Yokan

    * First Flat Benches in years, I just tried some for fun, and they really
    weren't any fun, but at least I can press my new lower bodyweight.
    I definitely prefer Standing Overhead Presses and Incline Presses.

  6. #1916
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    Friday 9-6-24 / Weight 174 / Walk Temp 62 / Garage Temp 76

    1 Mile Walk in 16:00

    Standing Press

    1X10 @ 45
    1X8 @ 55
    1X6 @ 65
    1X5 @ 75

    Standing Press Behind the Neck

    1X12 @ 45

    Snatch Grip Deadlift

    1X6 @ 135
    2X5 @ 185

    Music: David Gilmour - Luck and Strange (Released Today, and it's Excellent)

    * Feeling puny today, I have a bit of the "Crud"

  7. #1917
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    Saturday 9-7-24 / Weight 173 / Ruck Temp 69

    1/2 Mile Ruck-Walk in 10:40

    With 48# GORUCK Rucker 4.0

    Hammer Curl

    1X25 @ 15s
    3X15 @ 20s

    Ab Wheel - 1X10

    Music: Pink Floyd - A momentary Lapse of Reason (37th Anniversary)

    * Today I Rucked with the same amount of weight I've lost this year.

  8. #1918
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    Sunday 9-8-24 / A Beautiful 53 degrees for the morning Ruck

    1.2 Mile Ruck-Walk in 22:25

    With 35# GORUCK Rucker 4.0

    Bullworker Ab Crunch - 2X20

    Playground Pull-ups (Close parallel Grip) *

    20 Total Reps

    Music: David Gilmour - Luck and Strange

    * Went to the park with the Grandchildren and
    did pull-ups on a Monkey Bar thing that was there.

  9. #1919
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    Monday 9-9-24 / Weight 174 / Garage Temp 77

    Elite FTS Yoke Bar Squat (Lower Back Testing)

    1X5 @ 115
    1X3 @ 135
    1X3 @ 155
    1X3 @ 175
    1X3 @ 205
    1X1 @ 225

    Music: RUSH - Signals (42nd Anniversary)


  10. #1920
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    starting strength coach development program
    Tuesday 9-10-24 / Ruck Temp 61 / Garage Temp 75

    1/2 Mile Ruck-Walk in 11:00

    With 50.5# GORUCK Rucker 4.0

    1 Arm Kettlebell Swing

    1X40 @ 35 (Hand Switch Every 10 Reps)

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

    1X12 @ 65
    1X10 @ 85
    1X8 @ 105
    2X5 @ 125

    Pendlay Row with 2" Bar (24" Grip)

    3X8 @ 125

    Lat Pulldown *

    3X8 @ 120

    Music: RUSH - Test for Echo 28th Anniversary)

    * My new Pulldown Attachment arrived today and it feels great... Amazon.com

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