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Thread: This Is The Last Damn Run of S&C I’ll Ever Make

  1. #11
    Join Date
    Aug 2013
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    141

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Saturday 6.11.22
    quickie before heading out for the day

    jump rope 3x3min
    walk tall 25x3x1min
    ab wheel 0x12/9/8

  2. #12
    Join Date
    Aug 2013
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    Took yesterday off. Well, not sure what exactly I did to make it mad but my low back was just totally fried the past few days. Seems to be almost 100% so I'll give it one more day and then pick up where I left off.

  3. #13
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    Aug 2013
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    Just kidding. Got one in though abbreviated for lack of time.

    Farmer walk 180x36sec x 3 x 120s rest
    1arm row 70x10/10/10
    Neutral grip chin 3x7

  4. #14
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    Aug 2013
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    6.14.22
    Skip rope 3min x 4 rds x 1min rest
    Walk tall (pulley) 25 x 1min forward and Backward x 4 sets
    Ab wheel 8 count x 6-8 reps x 3 sets

  5. #15
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    Aug 2013
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    141

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    6/15 PM
    Bench Press 140 x 7/4/3 RP, 117.5 x 7/4/3 RP
    DB Chest Supported Row 35's x 8 x 8
    BB OHP 110 x 6x1. Very easy
    NG Pullup 0x10x3
    DB Shrug 35's x 8x8
    Bench tricep dip 0x12/12/10/8/8

    6/16 AM
    Skip rope 4x3min
    Neck flexion 5x2x20
    Neck extension 5x2x20
    McGill curlup 2x8
    Ab wheel x8/7/6/6

  6. #16
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    Aug 2013
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    6.17.22

    Band ham kickback 50x3x10
    Hip belt squat 110x8x5
    Stiffleg sled drag 90x4x40yds
    Bulgarian split squat BWx2x16
    Gittleson Shrug 70x3x10
    Neck sled drag Lateral 45x1x40yds

  7. #17
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    Aug 2013
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    141

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    6.18 and 19 off.

    6.20
    Farmer walk 180 x 3 x 38s
    Hise Shrug 180 x 3 x10
    1 arm row 70x11/10/9
    Chins 25x4/4/3/3

    BW around 171

    Did the farmers and shrugs as separate exercises instead of a superset and this morning my back feels a lot better than the last time around. Definitely got worked, but no pain. Soon I am going to run the McGill trunk endurance tests and may make adjustments depending on those results.
    Last edited by my_back_hurts; 06-21-2022 at 07:16 AM.

  8. #18
    Join Date
    Aug 2013
    Posts
    141

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    6.23
    OHP 5 or 6 triples @120
    Dips 5x10/9/8/8/7
    T bar row 85x12/10/8/8
    Neutral grip chin 5x10x3

  9. #19
    Join Date
    Aug 2013
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    141

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    6.24
    band hamstinger 50x3x12
    hip belt squat 140x4x5
    stiffleg sled drag 90x4x40yds
    bulgarian split squat BW x 15/13/11
    gittleson shrug 90x3x8

  10. #20
    Join Date
    Aug 2013
    Posts
    141

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    starting strength coach development program
    Warmup
    Bird dog / side Plank / mcgill crunch x10s x 5 reps

    Sandbag carry 75 x 5x40yds
    Husacross carry 100? x 5x40yds
    Hise Shrug 180x3x10, 230x6
    Chest supported Shrug 90x3x10
    Neutral grip chin 25x3/4/3/3, 0x6

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