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  1. #411
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    Mar 2014
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    2/27/2020 bwt 177 lbs
    Chins: bwt x 3, bwt x 4.
    Glute raises: bwt x 10, 25x10.
    Stiff Leg DL: 45x6, 135x6, 225x3.
    DL AG: 315x3, 365x3, 385x1, 405xNo- 2 inches off floor, 385x1, 265x4.
    Bent over Rows: 155x6x3.
    Smith lowest incline: 135x5, 160x5x3, too heavy, sore shoulders all night and next day.
    50 minutes

  2. #412
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    2/29/2020
    Lat PD wide grip: 55x10, 75x10 wide grip.
    Glute raises: bwt x 12.
    Stiff Leg DL: 135x6.
    DB flat bench fly: 15x8x2.
    Squat: bwt x 10x2, 45x8x2, 135x6, 225x5, 275x3, 295x3.
    Straight bar rev curls: 45x12x2.
    Straight bar curls: 65x8x2.
    35 minutes

  3. #413
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    3/2/2020
    Glute raises: bwt x12, 25x10, 30x10.
    DB bent over fly: 5x12, 10x12, 15x10x2.
    Squat: bwt x10x2, 45x7x2, 135x6, 225x5, 245x5x2.
    35 minutes

    3/5/2020 bwt 176.5 lbs
    Chins: bwt x4x2.
    Stiff Leg DL: 45x6, 135x6, 225x5.
    DL DOH: 315x1.
    DL AG: 3700x1, 390x1, 400xNo, 375x3.
    Bent over rows: 155x6x3.
    Squat: bwt x10x2, 45x8, 135x6, 225x6.
    Bench Press: 45x6, 95x6, 135x3, 145x3.
    55 minutes

  4. #414
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    Mar 2014
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    chicago
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    3/9/2020
    Chins: nwt x 4, bwt x 3.
    Lat PD: 130x8.
    Glute raises: bwt x10. 30x10x2.
    Stiff Leg DL: 135x6.
    DB back fly raises: 10x6, 10x8x3.
    Squat: bwt x8x2, 55x6, 145x5, 235x5, 285x3, 305x3, 255x5.
    DB 1-arm front raises: 15x8x3. Presses and BP are painful, working some accessory exercises for a while.
    Incline DB curls: 30x8x2.
    50 minutes

  5. #415
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    Mar 2014
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    chicago
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    3/12/2020 bwt = 175.3 lbs
    Chins: bwt x 4x2.
    Lat PD wide grip: 85x10, 100x10.
    Glute raises: bwt x12.
    Press: 45x5, 65x5, 75x5, 85x5 haven't done these in a couple months, too painful. Shoulders feel ok the next day, much better than they feel the day after BP.
    Stiff Leg DL: 145x6, 235x3.
    Back DB fly: 5x8, 15x8.
    DL DOH 325xNo.
    DL AG: 325x2, 375x4, 345x5.
    Bent over Rows: 145x6x3.
    Squat: bwt x10x2, 55x5, 145x5, 235x5.
    Straight Bar curls: 54x8x2.
    60 minutes

  6. #416
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    Mar 2014
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    chicago
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    3/16/2020
    Chins: bwt x3, bwt x4.
    Lat PD: 100x10, 130x8.
    Glute raises: bwt x 12, 25x10
    Stiff Leg DL: 95x6, 135x6, 225x6.
    Press: 45x5, 55x5, 65x5.
    DB back fly: 10x8x2.
    Squat: bwt x8x2, 65x6, 155x5, 245x5, 295x1, 245x5.
    Straight bar curls: 65x10x2.
    50 minutes.
    Gym closes tonight thru 4/1.

  7. #417
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    Mar 2014
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    chicago
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    6/26/2020
    I haven't touched a weight since 3/16.
    Chins: cant do 1,
    Lat PD: 67x8x2.
    Glute Raises: bwt x 8x2, I'll feel those for a few days.
    Dumb Bell Raises: 10x8x2.
    Press: 45x6x3.
    Stiff Leg DL: 45x6x2, 95x5x2.
    DL DOH: 135x6x3.
    Squat: 45x6x3.
    Bent over Rows: 95x5x3.
    35 minutes

  8. #418
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    Mar 2014
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    chicago
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    6/28/2020
    Lat PD: 70x8, 85x8.
    Glute raises: 8x1.
    Standing Dumb Bell Lateral Raises:10x8x3.
    Standing DB Curls: 20x8x2.
    Standing Rev Curls: 45x8x2.
    DB Press: 20x8.
    Press: 45x6, 55x6x2.
    Squat: bwtx8, 45x6, 65x6, 95x6.
    DL DOH: 135x6, 185x6.
    Bent over rows: 95x5x2.
    30 minutes

    6/30/2020
    Lat PD: 70x8, 85x8.
    Standing Lat Straight Arm cable Pull Down: 25x8x2.
    Glute raises: bwt x10.
    Straight Bar rev curls: 45x8x2.
    Squat: bwt x10x2, 45x6, 95x6, 135x6x2.
    Stiff Leg DL: 45x6, 95x6.
    DL DOH: 135x6, 225x6x2.
    Bent Over DB Rows: 45x8x2.
    Bent over DB Back Lateral raises: 10x10x3.
    30 minutes

    7/2/2020
    Standing Lateral Cable Pull Downs: 25x8, 40x8.
    Seated Lat Cable PD: 70x8, 85x8.
    Glute raises: bwt x 10
    DB lateral raises: 10x10x2.
    Seated Smith Machine Shoulder Presses: bar x 6, +50x5, +60x5x3.
    Squat: bwt x8, 45x6, 95x5, 135x5, 185x5.
    DB Curls: 20x10x2.
    30 minutes

  9. #419
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    Oct 2014
    Location
    New York
    Posts
    2,004

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    Nice work! Your return plan looks great

  10. #420
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    Mar 2014
    Location
    chicago
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    starting strength coach development program
    thanks Jerry,

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