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Thread: ColoWayno's log

  1. #2551
    Join Date
    Feb 2010
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    Colorado Springs
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Monday
    Pull Ups
    3x8

    I’m taking a break from the weighted variety.

  2. #2552
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    Feb 2010
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    Colorado Springs
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    Tuesday
    Conditioning
    6 x 20/1:40 @ 8 mph and 12%

    2 minute HRR 168-127

  3. #2553
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    Feb 2010
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    Colorado Springs
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    Wednesday
    Snatches
    4x3x100
    Squats
    3x5x265
    Bench
    3x5x165
    Curls
    3x8x80

    All my parts seem to be working pain free at the moment. I’ll take it.
    Last edited by ColoWayno; 12-19-2018 at 10:10 PM.

  4. #2554
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    Feb 2010
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    Colorado Springs
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    Saturday
    Squats
    2x5x270
    Press
    2x4x132.5
    Dead Lift
    5x315

    This week I’ll review my starting weights for the first cycle of my ABC program. This will be my the first sort of complicated programming since my shoulder surgery, so maybe that makes me an intermediate trainee all over again.

  5. #2555
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    Feb 2010
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    Sunday
    Conditioning
    3 minutes @ 3.4 mph and 15%
    1/4 mile in 2:09
    12 minutes @ 2.7 mph and 15% (2 minute HRR 159-121)
    18 flights of stairs

  6. #2556
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    Feb 2010
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    Colorado Springs
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    Friday (A1)
    Snatches
    2x3x45, 3x65,85,95,115, 1x125 (Post Op PR)
    Squats
    3x5x235
    Dead Lifts
    5x315

    Not much rest over the holidays... I decided to start this (ABC) program a day early since I didn’t get any training work in all week. I’ll bench tomorrow... so kind of a split happening... not exactly as planned but still I’ve launched it.

    I forgot to review my starting Lifts so I settled on some reasonable weights and I’ll adjust to make sure I get to where I want to be in 3 weeks.

    I’m not planning on snatching on the same day as deadlifts but I missed doing them Wednesday... It made for a lot of back work today, but reasonably light so it’s all good. Hopefully I’ll be getting regular POPR’s in the coming weeks.

    On notation... I’m doing a bigger 9 week cycle made up of three shorter cycles... A, B and C. The letter of of the indicator after the day name on the first line of the log entry indicates the shorter cycle, the number indicates the week of that cycle. The program is described a few posts back. Cheers.

    I’ve been following Captain Rudd and Colin O’Brady as they both crossed the Antarctic solo and unaided. They’ve both finished now and it was surprisingly touching that Colin waited at the final waypoint for Rudd to finish.
    Last edited by ColoWayno; 12-29-2018 at 01:00 PM.

  7. #2557
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    Feb 2010
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    Saturday (A1)
    Bench
    3x5x160
    Conditioning
    8x20/1:40 @ 8 mph and 10%
    2 minute HRR 166-125

    I expect I’ll do 3x5 on bench at 160, 170, 175, 180, 185 over the first 3 A weeks.

    Fumes from resurfacing the gym floor had me feeling a little poorly during those sprints.
    Last edited by ColoWayno; 12-29-2018 at 06:36 PM.

  8. #2558
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    Feb 2010
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    Monday (A1)
    Press
    3x5x110
    Pull Ups
    3x8
    Last edited by ColoWayno; 12-31-2018 at 05:15 PM.

  9. #2559
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    Feb 2010
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    Tuesday (A1)
    Conditioning
    2 x 6/4 (6 work/4 rest minutes) @ 3 mph and 15%
    2 x 1/4 mile @ 7.2, 7.3 mph, 2 minute HRR 169-116
    ~15 flights of stairs
    Last edited by ColoWayno; 01-01-2019 at 05:03 PM.

  10. #2560
    Join Date
    Feb 2010
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    Colorado Springs
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    11,272

    Default

    starting strength coach development program
    3458

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