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  1. #341
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    no one wanted to talk to me!

  2. #342
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    8/18/2019
    Chin-up: bwt x 6x3.
    Glute raises: bwt x 12, 25x10x2.
    Press: 45x5x2, 65x5, 95x5, 120x2, 135x1, 145x1, 155xNo, 140x2, 135x3x2.
    Squat: bwt x8x5, 135x5x2, 225x5, 275x3, 285x5, 290x5.
    60 minutes

  3. #343
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    8/20/2019
    Chin-up: bwt x 6.
    Lat PD: 130x8
    Bench Press: 45x8x2, 95x5x2, 135x5, 155x2, 175x5x4, 135 wide grip x 10.
    Bent over back DB fly: 5x10, 10x10, 15x10x2.
    Stiff Leg Dead Lift: 45x6, 135x5.
    Dead Lift DOH: 225x5, 315x4.
    Dead Lift AG: 365x1, 385x3 (wanted 5, gave up on rep 4)
    Hang from chin bar x 40 seconds
    50mins

  4. #344
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    8/23/2019
    Chin-up: bwt x 6.
    Lat PD: 145x6.
    Glute raises: bwt x 12, 25x10.
    Press:45x6x2, 65x5, 95x3, 115x2, 140x1, 125x5x4.
    Squat: bwt x 8x5, 135x5, 225x5, 255x3, 285x3, 295x3, 300x3.
    Straight bar Curls: 70x10x2.
    70 minutes

  5. #345
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    8/25/2019
    Chin-up: bwt x 6.
    Lat PD: 135x7.
    Glute raises: bwt x 12.
    Bench Press: 45x8x2, 95x5, 135x5, 165x2, 180x5x2, 180x3, 135 wide grip x 10.
    Incline Bench Fly Press: 20x10.
    Stiff Leg Dead Lifts: 45x6, 135x6.
    Dead Lift DOH: 225x5, 315xNo, tired and weak today, possible overtrain.
    Dead Lift AG: 315x5x2 done, usually feels light weight, today felt like 365.
    50 minutes

  6. #346
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    8/27/2019
    Chin-ups: bwt x 6.
    Lat PD: 130x8.
    Glute raises: bwt x 15, 25x12.
    Press; 45x6x2, 65x5, 95x5, 115x5, 130x5x2.
    Squat: bwt x 8x5, 45x8, 135x5, 225x5, 255x3, 285x5, 290x5x2.
    70 minutes

  7. #347
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    8/29/2019
    Chin-ups: bwt x 6 x 3.
    Lat PD: 130x8x2, 145x5.
    Glute raises: bwt x 15, 25x8x2.
    Bench Press; 45x8x2, 95x6, 135x5, 185x1, 190x3x2, 185x3x3, 145wide grip x 8.
    Stiff Leg Dead Lift: 45x5, 135x5, 225x3.
    Dead Lift DOH: 315x2.
    Dead Lift AG: 365x5x2.
    70 minutes

  8. #348
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    8/31/2019
    Press: 45x6x2, 65x5, 95x5, 115x3, 140x3x2, 140x2, 140x3.
    Bent over Rows: 95x8, 105x8x2.
    Clean: 95x3, 105x3x2.
    Straight Bar Curls: 75x8x3.
    Straight Bar Rev Curls: 45x15.
    One Hand Cable Face pulls Horizontal: 7.5x12x3
    Two Hand Cable Face Pulls Vertical: 15.5x10x3.
    Hang from Chin bar x 40 seconds.
    50 minutes

    9/1/2019 bwt 175.5 lbs
    Chin-ups: bwt x 6 x 2.
    Lat PD: 130x8, 145x6.
    Glute Raises: bwt x 15, 25x10x2.
    Squat: bwt x 8x 3. 45x5x2, 135x5, 226x5, 265x3, 285x2, 300x3, 305x3, 310x3, 295x3 (thought I could do 5, no way)
    55 minutes

    9/3/2019
    Hang from chin bar x 30 seconds.
    Incline Bench Press: 45x6x2, 95x5x2, 135x5, 155x3, 165x3, 170x3, 175x1, 155x4.
    Flat Bench DB Press: 55x8x2.
    DB Fly's: 25x10.
    Bent over DB Raises (back) 10x10x3.
    Squat: bwt x 8x3, 45x8, 135x5, 225x5, 275x5x2.
    Bent over Rows: 115x8x2.
    Stiff Leg DL: 115x5x2.
    55 minutes

  9. #349
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    9/6/2019
    Chin-up: bwt x 6.
    Lat PD: 130x8.
    (Working Ed Coan's Dead Lift program to meet 440lb goal at USSF Chicago Fall Classic)
    Stiff Leg DL: 45x6x2, 135x5
    DL: 225x5, 315x3, 365x1 (365 felt heavier than last week), 390x2.
    DL: 315x3x6 with 90-120 seconds rest between sets.
    Bent over Rows 135x5x5.
    Stiff Leg DL: 135x5x5, did the BOR and SLDL as a super set with 15 sec rest between sets.
    Ed Coan calls out for 2 sets of 5 each BOR and SLDL, I was thinking 5 this morning and will follow the instructions better next week.
    45 minutes

  10. #350
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    starting strength coach development program
    9/7/2019 (using weight lifting shoes for the first time)
    Press: 45x5x2, 65x5, 95x5, 115x3, 135x1, 145x2, 145x1, 145x2, 145x1.
    Straight Bar Curls: 75x10x2,
    Straight bar reverse curls, 45x12x2.
    Face pulls & hang from chin bar for 40 seconds.
    45 minutes

    9/8/2019
    Chin-ups: bwt x 6 x 3.
    Lat PD: 130x8, 145x6x2.
    Squat: bwt x 8x 3, 45x5x2, 135x5x2, 225x5, 275x5, 295x5x3.
    The weight lifting shoes are helpful. I have been wearing tennis shoes (not running shoes), they aren't bad but I do rock a little.
    Calf raises.
    55 minutes

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