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Thread: The Log of Conjugate PR's

  1. #821
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    Apr 2012
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    • starting strength seminar december 2024
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    Thursday 9-23-21 / Garage Temp 75

    Close Grip Bench (4" Incline, 16" Grip)

    1X8 @ 95
    1X6 @ 115
    1X4 @ 135
    2X6 @ 155

    Ez-Bar Curl

    1X10 @ 45
    1X8 @ 65
    2X6 @ 75

    Music: Iron Maiden - Senjutsu

  2. #822
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    Jun 2020
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    Georgia, USA
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    Getting that arm pump?

    Do you set your bench on blocks to get the incline? I'm reading in my old notes from the early eighties and noticed having done that up to 14".
    Last edited by Fred J; 09-23-2021 at 02:36 PM. Reason: found new info

  3. #823
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    Quote Originally Posted by Fred J View Post
    Getting that arm pump?

    Do you set your bench on blocks to get the incline? I'm reading in my old notes from the early eighties and noticed having done that up to 14".
    I actually hate arm work, but I need to keep the biceps strong for Deadlifts, and strong triceps help with Overhead Pressing.
    Yes, I use 1" boards to get the incline. For me, a slight incline seems to stress the triceps more and is a little easier on the bad shoulder.
    Stay Strong!!

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

    Friday 9-24-21

    1 Mile Walk @ Brisk Pace

    Bird Dog - 1X30

    Lying Leg Raise - 1X30

    Band Pull-Apart - 1X60 @ EFTS Orange Band

    Music: RUSH - Caress of Steel (46th Anniversary)

  4. #824
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    Saturday 9-25-21 / Weight 205 / Garage Temp 67

    Trap Bar Deadlift

    1X8 @ 165
    1X6 @ 255
    1X4 @ 345
    1X1 @ 435
    1X2 @ 505
    1X2 @ 485
    1X2 @ 465

    K-Bell Gorilla Row

    3X8 @ 62s

    Top Set Video: 505# X 2 - Trap Bar Deadlift - YouTube

  5. #825
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    Apr 2012
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    Sunday 9-26-21

    1 Mile Walk @ Brisk Pace

    Ab Wheel - 1X10

    Bird Dog - 1X20

    Monster Walks & Sumo Walks @ Blue Hip Circle

    Music: Scorpions - In Trance

  6. #826
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    Nov 2014
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    New Jersey
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    5,596

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    nice job with the trap bar!

  7. #827
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    Apr 2012
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    Quote Originally Posted by Mr. Bingley View Post
    nice job with the trap bar!
    Thanks Mr. B! I've been feeling pretty good lately.
    Stay Strong!!

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

    Monday 9-27-21

    Lat Pulldown (5" V-Bar)

    1X10 @ 140
    2X7 @ 150

    K-Bell Clean & Press (Clean on 1st Reps Only)

    1X6 L&R @ 35
    6X2 L&R @ 53

    Music: Draconian - Sovran

  8. #828
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    Apr 2012
    Location
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    Posts
    8,963

    Default Killer Combo Tuesday

    Tuesday 9-28-21 / Garage Temp 78

    Zercher Pin Squat (Pin 7, No Belt)

    1X8 @ 115
    1X6 @ 135
    2X6 @ 185
    1X2 @ 225

    Double K-Bell Front Squat (Barefoot & Belt-less)

    1X5 @ 44s
    3X1 @ 70s
    2X3 @ 62s

    Music: Testament - Souls of Black

  9. #829
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    Apr 2012
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    Wednesday 9-29-21 / Indoors

    Ab Wheel - 1X10

    Bird Dog - 1X30

    Monster Walks & Sumo Walks @ Blue Hip Circle

    1 Arm K-Bell Swing

    1X40 @ 44 (Hand Switch Every 10 Reps)

    Music: RUSH - All the World's a Stage (45th Anniversary)

  10. #830
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    Apr 2012
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    starting strength coach development program
    Thursday 9-30-21 / Garage Temp 63

    Ez-Bar Curl

    1X10 @ 55
    1X8 @ 65
    2X6 @ 80

    Close Grip Bench (4" Incline, 16" Grip)

    1X8 @ 95
    1X6 @ 115
    1X4 @ 135
    2X6 @ 165

    Band Pull-Apart - 3X20 @ EFTS Red Band

    Music: Type O Negative - Life is Killing Me

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