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Thread: The Log of Conjugate PR's

  1. #1941
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    • starting strength seminar december 2024
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    Nice work. I may give those a try using my camber sqt bar. I've never done them, I can see how it would help work the DL muscles.

  2. #1942
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    Apr 2012
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    Quote Originally Posted by BrooklynJerry View Post
    Nice work. I may give those a try using my camber sqt bar. I've never done them, I can see how it would help work the DL muscles.
    Zerchers are a Great Strength Builder. The Cambered Bench Bar feels good, but limits my depth. I'll probably use a Straight Bar next week.

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

    Tuesday 10-1-24 / Weight 170 / Garage Temp 68

    Chin Up (Ladders)

    2 X 1,2,3,4 = 20 Total Reps

    Double Kettlebell Half Snatch

    4X6 @ 26s

    Kettlebell Suitcase Carry

    60 Yards L&R (120 Total) @ 62

    Music: Type O Negative - October Rust (it's October )

  3. #1943
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    Jun 2020
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    Quote Originally Posted by Meshuggah View Post
    Tuesday 10-1-24 / Weight 170 / Garage Temp 68

    Chin Up (Ladders)

    2 X 1,2,3,4 = 20 Total Reps
    It's been a long time since I could do pullups. Congrats on those.

  4. #1944
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    Apr 2012
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    Quote Originally Posted by Fred J View Post
    It's been a long time since I could do pullups. Congrats on those.
    Thanks Fred. Now that I'm 51 pounds lighter, they actually feel pretty easy.
    I want to keep doing them, hopefully my left bicep doesn't protest.

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

    Wednesday 10-2-24 / Ruck Temp: A Sweet 44 Degrees

    1 Mile Ruck-Walk in 17:06

    With 37# GORUCK Rucker 4.0

    Two Arm Kettlebell Swing (EMOM)

    10 Sets X 12 Reps = 120 Reps @ 70#

    Total Volume: 8,400 Lbs in 9:22

    Ab Wheel - 1X20

    Music: Aerosmith - Get Your Wings

  5. #1945
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    Apr 2012
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    Default Easy Day / Deadlifts Tomorrow

    Thursday 12-3-24

    Double Kettlebell Alternating Press (Rack Position)

    10X6 (30 Reps Each Side) @ 35s

    Lat Pulldown (5" V-Bar)

    4X10 @ 80

    Music: The Ghost Moon Orchestra - Mostly Autumn

  6. #1946
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    Apr 2012
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    Default R.I.P. Rickey Dale Crain

    Friday 10-4-24 / Weight: 170 / Walk Temp: 57 / Garage Temp: 77

    1 Mile Walk in 14:54

    1" Deficit Conventional Deadlift

    1X6 @ 135
    1X5 @ 185
    1X4 @ 225
    1X3 @ 275
    1X1 @ 315
    1X1 @ 365
    1X1 @ 415
    1X5 @ 345

    Music: Dream Theater - Awake (30th Anniversary)


  7. #1947
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    Apr 2012
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    Monday 10-7-24 / Weight: 170 / Garage Temp: 69

    E-FTS SS Yoke Bar Box Squat (17" Box, Medium Stance)

    1X6 @ 115
    1X5 @ 135
    1X4 @ 165
    1X3 @ 185
    3X2 @ 215
    2X2 @ 225

    Single Kettlebell Clean & Press

    4X5 L&R @ 35

    Double Kettlebell Gorilla Row

    3X10 @ 44s

    Music: The Cult - Sonic Temple

    * The Weight always feels about 50 pounds heavier with the awesome Elite FTS SS Yoke Bar

  8. #1948
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    Apr 2012
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    Tuesday 10-8-24 / Weight 170 / Ruck Temp 49

    1 Mile Ruck-Walk in 17:02

    With 37# GORUCK Rucker 4.0

    Ab Wheel - 4X10

    Chin Up (Ladder)

    1 X 1,2,3,4,5 = 15 Total Reps

    Double Kettlebell Rack Position Carry

    120 Yards @ 26s

    Music: Meshuggah - The Violent Sleep of Reason

  9. #1949
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    Apr 2012
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    Wednesday 10-9-24 / Weight 170 / 6:00 AM Ruck Temp 50 Degrees

    1 Mile Ruck-Walk in 16:03

    With 37# GORUCK Rucker 4.0

    Double Kettlebell Half Snatch

    10X5 @ 26# (12KG) Bells

    Dumbbell Batwings with 3 Second Holds

    4X6 @ 20# Dumbbells

    Music: Meshuggah - Koloss


  10. #1950
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    Apr 2012
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    starting strength coach development program
    Thursday 10-10-24 / Ruck Temp 58

    1 Mile Ruck-Walk in 17:13

    With 42# GORUCK Rucker 4.0

    Dumbbell Batwings with 3 Second Holds

    4X6 @ 25# Dumbbells

    Kettlebell Suitcase Carry

    120 Yards L & R (240 Total) @ 53

    Music: King Crimson - In the Court of the Crimson King (55th Anniversary)

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