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Thread: The Log of Conjugate PR's

  1. #1931
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    Nov 2014
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    New Jersey
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    • starting strength seminar december 2024
    • starting strength seminar february 2025
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    Nice lift Shug! Have a great weekend

  2. #1932
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    Apr 2012
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    Saturday 9-21-24 / Indoors

    Double Kettlebell Overhead Hold Alternating Press

    4X10 (5L, 5R, Each Set) @ 26s

    Double Kettlebell Gorilla Row

    3X20 (10L, 10R, Each Set) @ 44s

    Music: Type O Negative - World Coming Down (25th Anniversary)

    Great Video on the Alternating Press Variations...

    https://youtu.be/Xx_7KyOZHOU?si=FxBIAyQ3wxaXjLYI

  3. #1933
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    Apr 2012
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    Default Easy Day

    Sunday 9-22-24 / Walk Temp: 60 Degrees

    1 Mile Walk in 16:50

    Ab Wheel - 1X15

    Music: Steve Rothery - The Ghosts of Pripyat

  4. #1934
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    Apr 2012
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    Monday 9-23-24 / Weight: 171 / Ruck Temp: A Sweet 53 Degrees

    1 Mile Ruck-Walk in 21:22

    With 45# GORUCK Rucker 4.0

    Double Kettlebell Clean

    4X5 @ 35s
    2X5 @ 44s

    Music: Steely Dan - Aja (47th Anniversary) / Dream Theater - Falling into Infinity (25th Anniversary)

    * Low on energy today, so I took it easy.

  5. #1935
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    Tuesday 9-24-24 / Indoors

    Single Kettlebell Armor Building Complex

    12 Rounds @ 35# (16KG)

    It's easier to show than put into print...



    Music: RUSH - Carress of Steel (49th Anniversary)

  6. #1936
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    Apr 2012
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    Wednesday 9-25-24 / Ruck Temp: 50 Degrees

    1.5 Mile Ruck-Walk in 27:22

    With 37# GORUCK Rucker 4.0

    Seated Bullworker Ab Crunch - 1X20

    Ab Wheel - 1X20

    Deep Squat Sit - 1 Minute

    Band Pull-Apart - 1X50 @ Red Band

    Standing Steel Club Pullover

    2X10 L & R @ 15#

    Bar Hang - 1 Minute

    Music: Styx - Equinox

  7. #1937
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    Apr 2012
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    Thursday 9-26-24 / Bike Ride Temp 58

    4.2 Mile Mountain Bike Ride in 22:30

    Double Kettlebell Alternating Press

    3X12 (18 Reps Each Side) @ 26s

    Music: Theatre of Tragedy - Forever is the World

    First time on the old Trek 930 Singletrack in over
    a year. I had a nice Quad Pump

  8. #1938
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    Oct 2014
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    New York
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    Nice work.

  9. #1939
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    Apr 2012
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    Quote Originally Posted by BrooklynJerry View Post
    Nice work.
    Thanks man, it felt good. I love these cooler temps

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

    Friday 9-27-24 / Weight: 170 / 6:00 AM Walk Temp: 53 / Garge Temp: 76

    1 Mile Walk in 15:40

    Trap Bar Deadlift

    1X7 @ 165
    1X6 @ 215
    1X5 @ 255
    1X4 @ 305
    1X3 @ 345
    1X1 @ 395
    1X1 @ 435
    1X1 @ 475
    2X3 @ 385

    Music: Meshuggah - ObZen


  10. #1940
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    Apr 2012
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    8,970

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    starting strength coach development program
    Monday 9-30-24 / Weight: 169 / 6:00 AM Ruck Temp: 53 / Garage Temp: 71

    1 Mile Ruck-Walk in 18:36

    With 47# GORUCK Rucker 4.0

    Zercher Squat (Cambered Bench Bar)

    2X5 @ 95
    3X5 @ 105

    Music: Opeth - Sorceress (8th Anniversary)

    The Deadlift Builder...


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