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Thread: The Log of Conjugate PR's

  1. #1441
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    • starting strength seminar april 2024
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    Quote Originally Posted by BrooklynJerry View Post
    I can guess it's the upper back area
    Yes Indeed, and the Hammies.

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

    Monday 3-6-23 / Indoors

    Hollow Hold - 70 Seconds

    Bird Dog - 1X20

    Dead Bug - 1X20

    2 Arm K-Bell Swing *

    10X10 @ 53

    Music: David Gilmour - On An Island (17th Anniversary & it's David's 77th Birthday)

    * All 10 sets done EMOM, Finished in 9:15 - Volume: 5,300 Lbs

    ** The Clueless SS Clowns that make fun of Kettlebell Training make me Laugh!!
    Properly performed Kettlebell Swings have always played a key role in my Deadlift success.

  2. #1442
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    Tuesday 3-7-23 / Garage Temp 33

    EFTS SSB Squat (Medium-Narrow Stance, Belt)

    1X8 @ 85
    1X5 @ 115
    1X3 @ 155
    1X2 @ 205
    1X2 @ 225

    Zottman Curl

    1X12 @ 15s
    2X10 @ 20s

    Music: Meshuggah - ObZen (15th Anniversary)

    * First SSB Squats in many moons. They felt good, but I have
    some very nasty crud and my lungs didn't like the cold air at all.

  3. #1443
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    Do you get extra sore after not squatting for after a long break?

  4. #1444
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    Quote Originally Posted by BrooklynJerry View Post
    Do you get extra sore after not squatting for after a long break?
    It's no problem if I keep the volume low, I don't have any soreness today. I have to keep the volume low
    anyway to avoid flaring up my 12+ year old right Adductor injury. Too much volume flares it up big time.

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

    Wednesday 3-8-23 / Indoors

    Bird Dog - 1X20

    Hollow Hold - 1 Minute

    2 Arm K-Bell Swing *

    10X10 @ 62

    Music: Kansas - Kansas (Debut, 49th Anniversary)

    * All 10 sets done EMOM, Finished in 9:18 - Volume: 6,200 Lbs

    ** Today marks the 1 year anniversary of my Left Bicep Tear (Proximal Tear)
    It's still not great, but I can do most of the things I want to do.

  5. #1445
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    Thursday 3-9-23 / Indoors

    Kettlebell Clean & Press

    1X5 L&R @ 35
    10X2 L&R @ 44

    Kettlebell Suitcase Carry

    100Yards L&R @ 53

    Bird Dog - 1X20

    Music: Haken - Virus

  6. #1446
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    Saturday 3-11-23 / Weight 209 / Garage Temp 41 (Damp)

    Conventional Deadlift

    1X6 @ 135
    1X5 @ 185
    1X4 @ 225
    1X3 @ 275
    1X2 @ 315 (Added Belt & Straps)
    1X1 @ 365
    1X1 @ 405
    1X1 @ 445
    2X2 @ 385

    Music: Joe Satriani - The Elephants of Mars

    *445 Video: 445# Conventional Deadlift ~ 3/11/23 - YouTube (Please Like, Subscribe, and Ring That Little Bell)

    ** I've had nasty crud all week (still do), so I'm pretty happy with this.

  7. #1447
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    Sunday 3-12-23 / Indoors

    Bird Dog - 3X20

    Dead Bug - 2X10

    Stretching

    Music: Aerosmith - Rocks

  8. #1448
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    Monday 3-13-23 / Indoors

    Hollow Hold - 1 Minute

    1 Arm K-Bell Swing

    1X60 @ 35 (Hand Switch Every 10 Reps)

    Stretching

    Music: Aerosmith - Get Your Wings

  9. #1449
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    Wednesday 3-15-23 / Indoors

    Double Kettlebell Front Squat

    1X5 @ 35s
    1X4 @ 44s
    2X2 @ 53s

    Music: Kiss - Destroyer (47th Anniversary

    No energy, still feeling like death from the crud.

  10. #1450
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    starting strength coach development program
    Thursday 3-16-23 / Indoors / Light Stuff

    Dumbbell Clean & Press

    2X15 @ 20s

    Hammer Curl

    2X15 @ 10s

    Hollow Hold - 1 Minute

    CoC Gripper

    5X5 @ Sport

    Music: Bob Marley & The Wailers - Exodus

    Getting a little life back

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