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  1. #441
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    9/12/2020
    Standing Cable Stiff Arm lat PD from top to straight in front: 30x8, 45x8.
    Seated LPD: 90x8, 120x6x2.
    Glute raises: bwt x8, +30x8, +35x8.
    Stiff Leg DL: 45x8, 135x6x2.
    DL DOH 225x5,
    DL AG: 315x2, 325x5.
    Bent over Rows: 115x8x3.
    Bent over DB Lateral Raise Fly: 15x8x3.
    Smith Machine Flat BP: +30x8, +90x5, +110x5, +120x3.
    DB Incline Fly Press: 30x8.
    DB Shrugs: 60x8x2.
    Rev Grip EZ Curl Bar: 50x8, 60x8, 60x5.
    55 minutes

  2. #442
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    9/14/2020
    Standing Cable Stiff Arm lat PD from top to straight in front: 25x8, 40x8x2
    Seated LPD: 85x8, 100x8x2.
    Squat: bwt x10, 65x8, 135x6, 225x5, 255x5x2.
    EZ curl bar: 50x10.
    Incline DB curls: 35xNo, 25x8x2.
    25 minutes

  3. #443
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    9/17/2020
    Standing Cable Stiff Arm lat PD from top to straight in front: 30x8, 45x8.
    Seated LPD: 90x8, 110x8.
    Glute Raises: bwt x8, +25x8, +35x8.
    Press 45x5, 65x5, 85x5x2. (I had cortisone shots in the back of each rotator cuff 8/25, it has helped significantly with ROM.)
    Squat: bwt x 10, 65x5, 135x5, 135x5, 225x5, 285x3.
    Reverse Straight bar curls: 45x8, 55x8, 65x8.
    30 minutes

  4. #444
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    9/19/2020
    Standing Cable Stiff Arm lat PD from top to straight in front: 25,45,55x8.
    Seated LPD: 85,115x8x2.
    Smith BP: +50x8, +98x8, +110x5, +120x5.
    Clean & Press 45x5.
    Stiff Leg DL: 45x8,135x10.
    DL DOH: 225x5.
    DL AG: 315x2, 375xNo, 325x5.
    Bent over Row: 135x5x2.
    DB Bent over Back Lateral Raises: 15x8x2.
    Straight Bar Curls: 65x8x2.
    Rev SBC 45x8.
    DB Shrugs: 70x6x2.
    DB pull over on flat bench: 30x5x2.
    50 minutes.

    9/21/2020
    Standing Cable Stiff Arm lat PD from top to straight in front: 30x8, 45x8, 55x8x2.
    Seated LPD: 85x8, 115x8, 130x3+115x5.
    GLute raises: bwt x8, 35x8x2.
    Press: 45x5, 65x5, 85x3, 95x5.
    DB lat raises: 5x10. 10x10.
    Squat: bwt x10, 65x6, 95x6, 135x6, 225x6, 245x6.
    Rev Straight bar Curls: 60x8x2.
    30 minutes

  5. #445
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    9/24/2020
    Standing Cable Stiff Arm lat PD from top to straight in front: 30x8, 45x8.
    Seated LPD: 85x8, 115x8.
    Glute raises: bwt x8, 35x8.
    Squat: bwt x10, 45x8, 135x6, 225x5, 285x5.
    Smith Flat BP: +25x8, +90x8, +110x6, +125x4.
    Straight bar Curls: 70x8x2.
    40 minutes

  6. #446
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    9/26/2020
    Standing Cable Stiff Arm lat PP: 25x8, 45x8, 55x8.
    Seated LPD: 85x8, 115x8x2
    Clean & Press: 45x5.
    Stiff Leg DL: 135x5.
    DL DOH 225x5.
    DL AG: 315x3, 335x5.
    Bent over Rows: 135x5x2.
    DB bent over back fly: 15x8x2.
    Rev Straight bar Curls: 60x8x2.
    DB Shrugs: 65x5x2 (5 second hold)
    30 min.

    9/28/2020
    Standing Cable Stiff Arm lat PD from top to straight in front: 30x8, 45x8, 55x8.
    Seated LPD: 85x8, 130x8.
    Glute raises: bwt x8, 35x8x2.
    Clean & Press: 45x5.
    Press: 65x5, 85x3, 100x5.
    DB lat raises: 10x8x2, 15x8.
    Squat: bwt x10, 65x6, 100x6, 135x6, 225x6, 255x6.
    Incline DB Curls: 30x8x2.
    30 minutes

  7. #447
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    Looking at your programing it looks similar to programs written by Dr.Ken. And seeing that you get through them in a short time it seems you are doing it like he advised, not much rest between sets and exercises. Nice work!

  8. #448
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    Jerry, At 66,I cant & don't want to do as many sets as 3 years ago. Like most guys I did a re-start at the end of June when the gyms re-opened. & since then hitting PR's every week. I think doing less is better for me, makes it less of a chore. I'd rather leave the gym thinking maybe I could have done another set or two, than regretting that last set. If I limit my time to 30-45 minutes I won't do the extra sets, and quite frankly, 3 work sets seems a little stupid for guy my age. I'm happy doing one difficult set of 5 reps, sometimes only 3 reps. When I look at the new PR, today for example a set of 5 squats at 290 lbs, I focus my thoughts to how fortunate I am to be standing here in this gym with bunch of 30 - 50 yo guys and I'm going to do this with good form, good depth, its 5 lbs more than last week and I will do at least 3. It helps me get through the fear of failure that works its way into my thinking. Thanks for checking in and good luck with your program. I didn't know Dr. Ken until now, found him on the web, thanks for that. John

  9. #449
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    10/1/2020
    Standing Cable Stiff Arm lat PD from top to straight in front: 25x5, 40x8, 55x8.
    Seated LPD: 100x8, 130x8.
    Glute raises: bwt x8, 25x8x2.
    Smith 1st Incline BP: +50x8, +90x5, +110x6, +120x5x2.
    Squat: bwt x10, 45x8, 135x6, 225x5, 290x5.
    Rev Straight bar Curls: 65x6x2, 45x8.
    40 minutes

  10. #450
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    starting strength coach development program
    10/3/2020
    Clean & Press: 45x5.
    Stiff Leg DL: 135x5.
    DL DOH 225x5.
    DL AG: 315x2, 340x5.
    Bent over Rows: 115x8, 120x8.
    DB bent over back fly: 10x10, 15x10.
    Straight bar Curls: 70x8x2.
    DB Shrugs: 65x6x2 (6 second hold)
    Standing Cable Stiff Arm lat PD from top to straight in front: 55x10.
    25 minutes

    10/5/2020
    Standing Cable Stiff Arm lat PD from top to straight in front: 25x8, 40x8, 55x8.
    Seated LPD: 100x8, 115x8.
    Glute raises: bwt x8, 35x8x2.
    Clean & Press: 45x5, 65x5.
    Press: 95x3, 105x5.
    DB lat raises: 5x8, 15x8.
    Squat: bwt x10, 95x6, 135x6, 225x6, 265x6.
    Reverse EZ Curl bar: 50x12x2.
    40 minutes

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