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  1. #251
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    12/4/2018 bwt=178 lbs
    Bench press; 55x10, 105x5, 145x5, 165x2, 185x1, 200x1, 180x5x3.
    Incline dumb bell press: 40x10, 50x10.
    Bent over dumb bell back fly raises: 15x10x3.
    Straight bar curls: 75x10x2.
    35 minutes

  2. #252
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    12/5/2018
    Chin-ups: 5,5,5,4.
    Lat Pull Down: 100x12, 115x8.
    Glute raises: bwt x 12, 10x10, 25x8.
    Front Squat: 45x10, 65x5, 95x5.
    Squat: 135x5, 225x4 upper left quad strain, should have waited a few more days. Lunge type stretches help eliminate the pain and tightness temporarily. It comes back after sitting, driving.
    35 minutes

  3. #253
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    12/7/2018
    Note: This club location bought new Olympic bars, the thicker diameter, 55lb bar. Dead lifting heavy loads with the thicker diameter bar is more difficult for me. I struggle holding my grip. I can hold more weight with the 45lb bar.
    Press: 55x5, 65x5,75x5,105x3, 125x1, 145x3x2, 145x4. 105x8.
    Stiff leg Dead Lift: 55x5,145x5,235x3.
    Dead Lift DOH: 325x1.
    Dead AG: 375x1, 395x1, 415xNO, 395x I think I strained minor tear in upper left quad muscle and dropped weight. Its been a problem since 11/30 on the 4th rep of the 5th set of 275x5x5.
    Bent Over Rows: 145x6x3.
    50 minutes


    12/9/2018 178 lbs
    Iced quad a few times Friday and Saturday. This gym has 45lb bars.
    Leg extensions light weight 20, 40lbs x 6 to test quad, slight discomfort.
    Stationary bike for 10 minutes
    Glute raises: bwt x 10, 10x10, 25x8, 25x10, slight discomfort at 25lbs.
    Bench Press: 45x10, 95x5, 135x3, 155x2,185x1, 205x1, 190x3x3.
    Incline dumb bell press: 50x12, 55x12.
    Bent over back dumb bell fly raises: 15x12x3.
    Lunge type 'stretch & hold' for left quad
    Front squad 45x6x3 slight discomfort.
    65 minutes

  4. #254
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    12/11/2018
    I'm working the Bill Starr injury recovery method for my left quad tear- Bill Starr injury rehab.

    Bike x 6 minutes & a couple light leg extensions,
    Press: 45x6x2, 65x5, 95x3, 115x1, 135x1, 145x1, 150-NO, 135x5, 120x5.
    Front Squat: 45x5, 95x5x3.
    Stiff Leg Dead Lift: 135x5, 225x8x3, SLDL do not strain quad.
    Dead Lift AG: 225x5, 275x5.
    Straight Bar reverse curls: 45x15x2.

  5. #255
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    12/14/2018
    Chin-up: bwt x 4, 6, 5, 4.
    Lat Pull Down: 85x10, 100x10x2.
    Glute raises: bwt x 10, 10x10, 25x8.
    Bench Press: 45x8, 95x6, 135x3, 155x3, 185x1, 201x1, 210x1x2, 185x3, 165x5.
    Front Squat: 45x5,
    Squat: 95x5, 135x5x2.
    Bent over Row: 135x8x3.
    65 minutes

    12/17/2018
    Chin-up: bwt x 4.
    Glute raises: bwt x 12, 25x8.
    Press: 45x5x2, 65x5, 95x3, 115x1, 135x4x2, 135x5.
    Straight leg Dead Lift: 95x5, 135x5.
    Dead Lift DOH: 225x3, 315xNo.
    Dead lift AG: 315x1, quad still sore, 335x3, 365x3x2.
    65 minutes

  6. #256
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    above 12/17 was done 12/16

    12/18/2018
    Bench Press: 45x8, 95x5, 135x3, 155x2, 185x4x3 (plan was to do 185x5x3, didn't happen) 165x5.
    Chin bwt x 5 x 4.
    Lat Pull Down: 115x8 too hvy, last rep sloppy, 100x12, 100x10.
    Bent over DB Row: 70x10.
    Bent over DB fly: 15x10.
    35 minutes

  7. #257
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    12/21/2018
    Chin ups: bwt x 5, x6.
    Lat pull downs:100x12. 115x8
    Front Squat: 45x5
    Squat: 65x5, 95x3, 115x3.
    Press: 45x5, 55x5, 65x5, 95x3, 115x2, 135x1, 150x1x3, 135x4, 115x5.
    Stiff Leg Dead Lift: 135x5, 225x8x2.
    Bent over Rows: 135x6x2.
    55 minutes
    Dead Lift AG: 225x5, 275x5.
    Straight Bar reverse curls: 45x15x2.

  8. #258
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    12/23/2018
    Chin up: bwt 4.
    Glute raises: bwt x 20, 25x8x3.
    Bench Press: 45x8, 95x6x2, 135x3, 155x2, 185x1, 195x1, 205x1, 210x1, 185x3, 155x6.
    Stiff Leg Dead Lift: 45x5, 135x5.Dead Lift AG: 315x2, 365x4, 385x1.
    Dumb bell rows: 70x8x2.
    DB fly: 15x10x2.
    Straight bar curls: 656, 75x6.
    55 minutes


    12/26/2018
    Press: 45x5x2, 65x5, 95x3, 115x3, 135x1, 145x1, 155xNO, 135x5x3.
    Front Squat: 45x5, 55x5, 65x5, 95x5, Upper left quad tears seems to be OK, left hip flexor is not bad, not tender, but ok for some intro work,
    115x3, 135x3, 145x3, 135x3. Will do back squats next session.
    Bent over Rows: 95x6, 135x6x2.
    Clean: 95x3, 135x3x2.
    Chin up: bwt x 5.
    50 minutes

  9. #259
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    12/29/2018
    Bench press: 45x8x2, 95x5x2, 135x3, 165x2, 185x1, 205x1, 210x1, 195x3, 185x4.
    Incline Dumb bell Press: 40x10.
    Front Squat: 45x5.
    Squat: 95x5, 135x5, 225x5, 245x5x2. Quad much better, still feeling a little pull on the quad and also groin at low bounce point. Hip flexor minor discomfort.
    Back dumb bell fly: 15x8, 20x8x2.
    Chin up: bwt x 5.
    60 minutes

    12/30/2018
    Chin up: bwt x 6, bwt x 5, bwt x 6.
    Lat pull down: 85x12, 100x12, 115x6+ 100x4.
    Glute raises: bwt x 15, 10x12, 25x8x2.
    Stiff leg dead lift: 45x5, 135x5, 225x3.
    Dumb bell rows: 70x8, 75x8.
    Dead lift DOH: 315x NO.
    Dead Lift AG: 315x3, 335x3, 365x1 lost grip, 315x5. Weak today, thinking I lost strength from lack of intensity due to quad & hip flexor injury, and consecutive days.
    45minutes

    1/1/2019
    Press: 45x5x2, 65x5, 95x3, 115x2, 135x1, 145x1, 150x1, 155xNO, 140x5, 140x3 - Lost balance in rep3 and quit. Goal was 2 sets of 5 at 140.
    Front Squat: 45x5x2, 75x5, 95x5.
    Squat: 135x5, 225x5, 245x5, 250x5x2. Quad OK, felt pull on groin at low point bounce & hip flexor a little sore later in day.
    Bent over rows: 135x6, 140x6.
    Clean: 135x3, 140x3.
    Straight Bar curls: 70x8x2.
    55 minutes
    I pushed it today. My new years resolution is to lift smarter, maybe lower expectations a little and achieve easier goals more frequently. Stay healthy.

  10. #260
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    starting strength coach development program
    1/4/2019
    Front Squat: 45x5x2, 65x5, 95x5.
    Squat: 135x5, 225x5, 255x5x3.
    Bench Press: 45x8x2, 95x5, 135x3, 155x3, 185x1, 205x1, 185x3x3, 155x8.
    Dumb bell rows: 65x8, 70x8x4.
    65 minutes

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