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Thread: ColoWayno's log

  1. 01-03-2019, 12:32 AM #2561
    ColoWayno
    ColoWayno is offline Member
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    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    Wednesday (A1)
    Squats
    3x5x250
    Bench
    3x5x170
    Curls
    3x8x80
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  2. 01-05-2019, 11:33 PM #2562
    ColoWayno
    ColoWayno is offline Member
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    Saturday (A2)
    Press
    3x5x120

    Tough week, plan to finish this tomorrow. Work is taking it out of me.
    Last edited by ColoWayno; 01-08-2019 at 11:23 PM.
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  3. 01-06-2019, 06:32 PM #2563
    ColoWayno
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    Sunday (A2)
    Squats
    3x5x265
    Dead Lifts
    5x325
    Conditioning
    2 x 1/4 mile intervals @ 7.4, 7.5 mph
    2 minute HRR 161-120
    ~10 flights of stairs
    Last edited by ColoWayno; 01-08-2019 at 11:23 PM.
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  4. 01-07-2019, 08:32 PM #2564
    ColoWayno
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    Monday (A2)
    Bench
    3x5x175

    2833
    Last edited by ColoWayno; 01-08-2019 at 11:23 PM.
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  5. 01-08-2019, 11:22 PM #2565
    ColoWayno
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    Tuesday (A2)
    Pull Ups
    3x8
    Conditioning
    8 x 20/1:40 @ 8mph and 10.5%
    2 minute HRR 160-132
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  6. 01-09-2019, 09:04 PM #2566
    ColoWayno
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    Wednesday (A2 is in the books)
    Snatches
    3x45, 3x45, 3x65, 3x95, 3x115, 1x125, 1x125
    Press
    3x5x125
    Squats
    3x5x275

    2780
    Last edited by ColoWayno; 01-10-2019 at 10:23 AM.
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  7. 01-12-2019, 04:33 PM #2567
    ColoWayno
    ColoWayno is offline Member
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    Saturday (A3)
    Squats
    3x5x280
    Dead Lifts
    5x330
    Bench
    3x5x180
    Last edited by ColoWayno; 01-12-2019 at 08:55 PM.
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  8. 01-13-2019, 05:14 PM #2568
    ColoWayno
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    Sunday (A3)
    Conditioning
    2 x 6/4 (work/rest minutes) @ 3.0 mph and 15%
    2 x 1/4 mile @ 7.6, 7.7 mph (7:54, 7:48 minute/mile pace) (2 minute HRR 171-120)
    ~12 flights of stairs

    For Reference - these race times predict an 8 minute mile
    1/2 mile in 3:47
    1/4 mile in 1:47

    According to
    Race Equivalency Calculator
    Last edited by ColoWayno; 01-13-2019 at 10:22 PM.
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  9. 01-14-2019, 09:01 PM #2569
    ColoWayno
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    Monday (A3)
    Press
    5x130
    Pullups
    1x8

    This work felt ok given my shoulder has been a bit sore, but that and the cold garage led me to cut things short.
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  10. 01-15-2019, 08:48 PM #2570
    ColoWayno
    ColoWayno is offline Member
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    starting strength coach development program
    Tuesday (A3)
    Conditioning
    8 x 20/1:40 @ 8.0 mph and 11%

    2 minute HRR 163-128

    The rest of the week is in doubt as far as training. A friend passed away and I’ll be attending a function for him tomorrow then it’s off to California for a few days.
    Last edited by ColoWayno; 01-15-2019 at 08:50 PM.
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