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Thread: ColoWayno's log

  1. #3281
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    Feb 2010
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    • starting strength seminar april 2024
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    Saturday (B2)
    Dead Lifts
    4x345

    1RM estimates based on most recent sets:
    Dead Lifts: 384
    Squats: 316
    Bench: 201

    I’ve been sandbagging on bench, so I might try to at least match my last single back in December, which was 225. My 1RM went down on dead lifts, but if I can get 375 I’ll still beat my last single by 5 lbs. I should be able to add 5 or 10 lbs to my last squat single, which will put me at 290 or 295.
    Last edited by ColoWayno; 02-25-2023 at 04:37 PM.

  2. #3282
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    Goals for 1 rep sets after this recovery week:
    Squats: 300
    Bench: 225
    Dead Lifts: 375

    If I can do it, that’ll give me a 900 lb total. This is a tiny bit more than I was thinking but it gets me up to a nice little benchmark.
    Last edited by ColoWayno; 02-26-2023 at 03:37 PM.

  3. #3283
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    Thursday (BR)
    Squats
    8x135
    Bench
    8x135
    Pull Ups
    2x6

  4. #3284
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    Saturday (C1)
    Squats
    2x265
    Bench
    2x200

    A little ramp up to some singles later this week. My shoulder makes benching a little iffy, but that little set felt strong, I might consider a 230 lb attempt.

  5. #3285
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    Feb 2010
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    Wednesday (C1)
    Squat
    1x300
    Dead Lift
    1x375
    Bench
    1x225

    900 lb total. A 7th decade PR, hopefully more are on the way.

    I was lightheaded as soon as I took 300 off the pins, all the way down and up.
    Last edited by ColoWayno; 03-08-2023 at 08:43 PM.

  6. #3286
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    Feb 2010
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    Starting/Ending weights for last A cycle:
    Squats: 225/255
    Press: 95/did not finish
    Dead Lifts: 320/345 (only 4 reps)
    Bench: 170/185 (only 1 rep)

    Hopefully I can do a better job finishing the new A cycle. I will start very light on OH press.

  7. #3287
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    Feb 2010
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    Monday (CR)
    Squats
    10x135
    Pull Ups
    1x7
    Bench
    10x35

    I also did a few ohp with just the bar.
    Last edited by ColoWayno; 03-15-2023 at 12:01 PM.

  8. #3288
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    Feb 2010
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    Wednesday (CR)
    Squats
    2x5x185
    Bench
    2x5x165

  9. #3289
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    Opening weights for the A cycle
    Squats: 3x5x230
    Bench: 165
    Dead Lift: 320
    Press: 95

  10. #3290
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    Feb 2010
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    starting strength coach development program
    Saturday (A1)
    Squats
    3x5x230
    Press
    3x95
    Dead Lift
    5x325
    Bench
    3x5x165

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