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  1. #31
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    • starting strength seminar december 2024
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    2/19/2017
    5/3/1 wave 4, week 2, 1RM x .70,.80,.90x3
    Chin up: 10,10,10.
    Bench press (225=1RM) 45x8x2,95x5,135x5,160x5,180x3,205x3.
    Incline dumb bell press: 75x8x2.
    Front squat (235=1RM) 45x8,95x6,135x5,165x3,190x3,215x3.
    Incline dumb bell curls: 40x8x2
    Note: The last couple of weeks I've been working on stretching my shoulders/chest to attempt the standard back squat. I work to position the barbell on in the high squat position and then try to move it lower by fractions of an inch. The stretch is quite painful for me and the soreness remains for 24 hours+/-. It is without question the toughest exercise for me, I'll keep at it.
    50 minutes

  2. #32
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    2/21/2017
    5/3/1 wave 4, week 2, 1RM x .70,.80,.90x3
    Chin up: 10,10.
    Leg press, quit the leg ext due to beginning stage of tendonitis.
    Glute raise: 10x15,25x12.
    Press: (150=1RM) 45x8x2,65x5,120x3,135x5.
    Straight leg dead lift: 45x6,95x5,135x5,225x3.
    Clean: 45x6,05x3,135x5.
    Dead lift: (445= 1RM) 315x3 (1doh), 365x3,405x3.
    Shoulder fly: 20x10, 25x8.
    50 minutes

  3. #33
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    2/24/2017
    5/3/1 wave 4, week 3, 1RM x .75x5,.85x3,.95x1+
    Chin up: 12,12,12.
    Leg press,
    Glute raise: 10x15,25x12, 30x10x3.
    Bench press: (225=1RM) 45x10x2,95x8,135x6,175x5,195x3,215x1.
    Incline dumb bell press: 75x8x2.
    Shoulder shrugs
    Front squat: (235=1RM) 45x8x2,95x6,135x6,185x5,200x3,225x2.
    Stretch shoulders,chest with goal to due traditional back squats
    Straight bar curls: 45x12(reverse) 65x12,75x10,85x8.
    65 minutes.

  4. #34
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    2/26/2017
    5/3/1 wave 4, week 3, 1RM x .75x5,.85x3,.95x1+
    Chin up: 12,12,12.
    Leg press
    Press (150=1RM) 45x5,65x5,95x5,115x5,130x3,145x2.
    Clean (160=1RM) 45x5,65x5,135x3,155x1.
    Straight leg dead lift: 45x5,65x5,135x3,155.
    Shoulder fly 25x8x2.
    Glute raises: 10x15,30x12x2
    40 minutes
    Last edited by jww8; 02-27-2017 at 09:42 AM. Reason: wrong date

  5. #35
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    2/28/2017 182.6 bwt
    5/3/1 wave 4, week 3, 1RM x .75x5,.85x3,.95x1+
    Chin up: 13,8.
    Leg press
    Press: (150=1RM) 45x5,65x5,95x5,115x5,135x3,150x1.
    Clean 45x5.
    Straight leg deal lift: 45x5,95x5,135x5,225x3.
    Dead lift (DOH) 225x1,315x1.
    Dead lift (AG) (using 445=1RM for 5/3/1 program- not sure if I can lift this) 335x5, 385x3,425x1, almost passed out!
    50mins

  6. #36
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    3/3/2017
    5/3/1 wave 4, week 4, 1RM x .40x5,50x5,50x5+.
    Chin up: 15,12,12
    Bench press: (222=1RM) 45x10,95x8,115x6,135x5,185x2,145x25.
    Incline dumb bell press: 60x15,60x13.
    Front squat: (235=1RM) 45x8x2,95x8,135x5,185x5,155x15.
    Incline dumb bell curls: 45x6,45x5,35x12.
    50 minutes


    3/5/2017 182 bwt.
    5/3/1 wave 4, week 4, 1RM x .40x5,50x5,50x5+.
    Chin up: 13,13.
    Glute raises: 10x15, 25x15x2.
    Leg press
    Press (160=1RM) 45x10,65x6,95x6,95x12.
    Straight leg dead lift: 45x6,95x5,135x6,225x5.
    Clean: 45x6,95x10,135x1.
    Dead lift (440=1RM) 275x13 (6DOH,7AG)
    Shoulder fly dumb bell raises: 25x8x2.
    45 minutes

  7. #37
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    3/7/2017
    5/3/1 wave 5, week 1, 1RM x .40x5,50x5,50x5+.
    Chin up: 12,12.
    Leg press and shrugs
    Glute raises: 10x15, 30x10x2,35x12.
    Bench press: (230=1RM) 45x10,95x6,135x2,150x5,175x5,185,205,210, 195x5.
    Incline dumb bell press: 70x10x2.
    Front squat: (340=1RM) 45x8,95x6,135x5,185x5,205x5.
    Incline dumb bell curls: 40x8x2.
    60 minutes

  8. #38
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    ***NOTE: above 3/7 should read '5/3/1 wave 5, week 1, 1RM x .65,.75.85x5'***

    3/10/2017 180lbs bwt
    5/3/1 wave 5, week 1, 1RM x .65,.75.85x5
    Chin up: 12,12.
    Leg press
    Press (155=1RM) 45x8,65x5,100x5,115x5,135x5.
    Straight leg dead lift: 45x5x95x5,135x5,225x3.
    Cleans: 45x5,95x5,135x5.
    Dead lift (450=1RM) 295x5,340x5,385x5.
    Glute raise: 10x15.
    Shoulder dumb bell raises: 25x8x2
    60 minutes

  9. #39
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    3/14/2017
    5/3/1 wave 5, week 2, 1RM x .65,.75.85x5
    Chin up: 12,12, 12 with 5lbs.
    Leg press
    Glute raises: 10x12,25x12,30x12x2.
    Bench press: (230 = 1RM) 45x10,95x6,135x5,165x3, 185x3,205,215,205x3x2.
    Incline dumb bell press: 75x8x2.
    Front Squat: 240=1RM) 45x8,95x6,135x5,175x3,195x3,215x4.
    Incline dumb bell curls: 45x6, 40x10.
    70minutes

  10. #40
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    starting strength coach development program
    3/16/2017
    5/3/1 wave 5, week 2, 1RM x .65,.75.85x5
    Chin up: 12,5 with 5lbs + 5 bwt.
    Leg press
    Glute raises: 10x20
    Press: (155=1RM) 45x8,65x5,95x5,110x3,125x3,140x3.
    Added shoulder and chest stretches a couple weeks ago with goal to back squat, quite painful. I hold 45lb bar on back of neck and work it down to high squat position.
    Straight leg dead lift: 45x6,95x5,140x5,225x3.
    Dead lift: (450=1RM) 315x3 (1doh) 365x3,405x3, 315x1 doh.
    Shoulder dumb bell raises: 25x8x2.
    50 minutes

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