Still on the Right Side of the Grass Still on the Right Side of the Grass - Page 210

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Thread: Still on the Right Side of the Grass

  1. #2091
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    • starting strength seminar june 2021
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    2/8/21

    Volume Block Week Three - reps/sets

    Squat Single - 70kg 5*3, 100kg 3*3, 120kg 2*2, 130kg *2, 140kg / 147.5kg *1
    SSB - 95kg 8*3
    Belt Squat - 62.5kg 15*4
    Cable Hi Row - #15 10*5
    Cable Mid Row - #15 10*5
    Side Planks - 45sec *2

    A cranky knee made depth today, a pain in the ass. Otherwise, I felt good, with plenty of energy.

  2. #2092
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    2/10/21

    Volume Block Week Three - reps/sets

    Bench Single - 50kg 5*3, 70kg 3*3, 80kg 2*2, 85.5kg *2, 92.5 / 95kg *1
    Larsen Bench - 70kg 8*3

    Dumbbell Bench - 60lbbs 10*3
    Dumbbell Press - 40lbs 12*2
    Dumbbell Incline - 50lbs 10*3

    Hammer Curl - 70lbs 10*3
    Dips - bw 10*3
    Planks - 60 sec *3

    A little sloppy at 95kg, but instead of missing it, I got it!

    Otherwise sets on short rest with the dumbbells in hand.

  3. #2093
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    Sure getting voluminous !

  4. #2094
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    Quote Originally Posted by BrooklynJerry View Post
    Sure getting voluminous !
    Indeed. If I can eat enough to match the volume, maybe I can put on a few pounds to the upper body.

  5. #2095
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    2/11/21

    Volume Block Week Three - reps/sets

    Deadlift Singles - 70kg 5*3, 120kg 3*3, 140kg 2*2, 160kg*2, 177.5kg 1*2, 187.5 / 197.5kg *1
    Deadlifts - 155kg 8*2
    Big Wheel Eccentrics - 168kg 5*3
    Single Leg Hip Thrust - 40lbs 12*3
    Cable Revs Fly - #3 12*3

    Not the most confident session I've put together recently. The singles looked better than I thought.

    Back off sets went touch and go, because CARDIO.

    The Big Wheels were an RPE overshoot...by a lot. I made a note in my log book to not be so stupid.

  6. #2096
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    2/13/21

    Volume Block Week Three - reps/sets

    Paused SSB - 90kg 7*3
    Spoto - 70kg 10*3
    Dumbbell RDL - 100lbs 15*3
    Dumbell Bench - 50lbs 15*3 alternate arm
    Dumbbell Press - 30lbs 15*3 alternate arm
    Wide Grip Pull Down - 110lbs 15*3
    Hammer Curls - 50lbs 20*3
    Tri Kick Backs 15*3

    Building back my work capacity, set by set.

    Might need to go to straps for the dumbbell RDLs, 100lbs dumbbells are right at my grip limit for 15 reps in my left hand.

    That alternate arm work was interesting, and a nice change of pace.

  7. #2097
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    2/15/21

    Volume Block Week Four - reps/sets

    Squat - 70kg 5*3, 100kg 3*3, 120kg 2*2, 130kg 1*2, 140 / 150kg *1
    SSB - 100kg 8*3
    Belt Squat - 40 / 50kg 15*4
    Cable Hi Row - #9-13 *10
    Cable Mid Row - #13-16 *10
    Hammer Curl - 70lbs 10*3

    I keep forgetting to put down my pre-lift warm ups to get my back, hammys and left knee ready to work:
    Airdyne - 8-10 minutes @ 60rpm
    Back Ext (slow eccentric)- 32kg 8*3
    Left Leg Knee Extensions (hold and slow eccentric) - 60kg 8*3
    Left Leg Step Downs (slow eccentric from 24" box) - bw 8*3

    Finished week four with no issues, and not beat up...HUZZAH!!!

  8. #2098
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    nicely done!

  9. #2099
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    2/17/21

    Volume Block Week Four - reps/sets

    Bench - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg *2, 90kg / 92.5kg *1
    Larsen Bench - 72.5kg *8, 70kg 8*2

    Dumbbell Bench - 70lbs *7, 6*3
    Dumbbell Press - 40lbs 10*3 alternate arm
    Dumbbell Incline - 60lbs *7, 6*3

    Hammer Curls / Dips - 70lbs/bw 10*3

    Planks - 60sec *3

    No pop in the singles today. Not beat up, just no "pop"

    Dumbbell work was outstanding. I put the 70s and 60s in my hand for the first time, and I was actually able to do them without my shoulders blowing up. Might not have gotten the sets of 10 as written on the program, but I moved a weight that had always pinned me before today...DUMBBELL PRs!!!

  10. #2100
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    starting strength coach development program
    Quote Originally Posted by Mr. Bingley View Post
    nicely done!
    Thanks Mr. B...

    I'm having fun every time I'm in the gym these days.

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