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Thread: Still on the Right Side of the Grass

  1. #2381
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    • starting strength seminar april 2024
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    11/11/21

    6th Cycle / Week One - reps/sets

    Deadlift - 165kg *6, 150kg 6*2
    Single Leg RDL - 40kg 10*2
    Duck Squats - 40kg 12*2
    Barbell Row - 60kg 15*3
    Face Pulls - 28kg 15*3
    Leg Ext (0-5-0) - 50kg 10*3
    Banded Hamstring Curl (0-5-0) - white band 10*3
    Copenhagen Planks - 30sec *3

    Decent session. Knee presented no real issues, and I was able to get in a good pulling position.

  2. #2382
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    11/13/21

    6th Cycle / Week One - reps/sets

    Paused Squats @8 - 100kg 6*2
    Close Grip Bench @8 - 70kg 7*2
    Cable RDL - 30kg 10*2
    Wide Grip Pulldown - 100lbs 10*3
    Revs Fly - 40lbs 10*3
    Dumbbell Press - 40lbs 10*3
    Lateral Raise - 15lbs 10*3
    Leg Ext - 70kg 20*3
    Single Leg Banded Hamstring Curls - green band 10*3

    Really nice session of Squats. I was able to drop into the hole, and not "feel" my way down. It's an exciting development!

  3. #2383
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    Quote Originally Posted by Browndog View Post
    I was able to drop into the hole, and not "feel" my way down. It's an exciting development!
    I know exactly what you are referring to. As valuable as tempo work can sometimes be, an optimal "normative" speed of descent becomes critical.

  4. #2384
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    11/16/21

    6th Cycle / Week Two - reps/sets

    Low Bar Squat - 120kg *6, 107.5kg 6*2
    Belt Squat (3-0-0) - 70kg 8*3
    Goblet Squat - 32kg 12*3
    TRX Hi Row - 12*3
    Leg Ext - 130kg 10*3
    Single Leg Banded Hamstring Curl - orange band 10*3
    Banded Dead Bugs - orange band 60sec *3

    Surprised myself with a superlative set of Squats, best I've moved the bar in two years.

  5. #2385
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    Good to see you got the 120kg work done.

  6. #2386
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    11/17/21

    6th Cycle / Week Two - reps/sets

    Bench - 82.5kg *6, 75kg 6*2
    Spoto - 80kg 5*4
    Dumbbell Bench (3-0-0) - 60lbs 10*3
    LTE - 40kg 8*3
    EZ Curl Bar - 40kg 8*3
    Tri Pushdown - 32kg 8*3
    Hammer Curl - 70lbs 8*3
    Palof Up/Down - 10kg 45sec *3

    Made up for last weeks poor showing.

  7. #2387
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    11/18/21

    6th Cycle / Week Two - reps/sets

    Deadlift - 175kg *6, 155kg 6*2
    Single Leg RDL - 40kg 10*3
    Duck Squats - 40kg 12*3
    Leg Ext - 130kg 20*3
    Single Leg Banded Hamstring Curl orange band - 20*3
    Barbell Row - 60kg 15*3
    Leg Ext (0-3-0) 130kg 10*3
    SLBHC (0-3-0) orange band - 10*3
    Face Pulls - 28kg 15*3

    Good top set...had another two reps at least. Knee cooperated nicely...

  8. #2388
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    11/20//21

    6th Cycle / Week Two - reps/sets

    Paused Squats - 105kg 6*2
    Close Grip Bench - 72.5kg 7*2
    Cable RDL 40kg 10*3
    Wide Grip Pulldown - 120lbs 10*3
    Dumbbell Press - 45lbs 10*3
    Revs Fly - 40lbs 10*3
    Lateral Raise - 20lbs 10*3
    Leg Ext 80kg 10*6
    Banded Hamstring Curl - green band 10*6
    Hammer Curls - 60lbs 10*6

    A little sluggish to start the session, but got it all done (and more)

  9. #2389
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    11/22/21

    6th Cycle / Week Two - reps/sets

    Low Bar - 125kg *6, 105kg 6*2
    Belt Squats (3-0-0) - 75kg 8*3
    TRX Hi Row - 12*3
    Goblet Squat - 36kg 12*3
    Single Leg Ext (0-3-0) - 50kg 20*5
    Single Leg Banded Hamstring Curls - orange band 20*5
    Banded Dead Bugs - orange band 45sec *2

    Tight and uncomfortable all session long. Depth was not in the cards...the strength was, but not the depth.

  10. #2390
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    starting strength coach development program
    11/23/21

    6th Cycle / Week Three - reps/sets

    Bench - 85kg *6, 75kg 6*2
    Spoto - 82.5kg 5*4
    Dumbbell Bench (3-0-0) - 50lbs 10*3
    LTE - 35kg 8*3
    Tri Pushdown - 28kg 8*3

    Redlined things a bit on the Bench. Had to back off the assistance work.

    We're back in masks or face shields...fucking bunch of loons running the County.

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