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  1. #451
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    • wichita falls texas december seminar 2020
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    10/8/2020
    Standing Lat Cable PD: 40,55x8
    LPD: 100x8, 130x1, 115x8.
    Glute raises: bwt x 8, 35x8x2.
    Smith BP: Bar x8, +90x5, +120x5, +130x3x2, +90x5.
    Squat: Bwt x10, 45x8, 135x6, 225x5, 295x5.
    Straight bar Curls: 75x8x2.
    Rev SBA 45x10.
    40 minutes

  2. #452
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    10/10/2020
    Standing Lat Cable PD: 40,55x8
    LPD: 100x8,115x8.
    C&P 45x5.
    Stiff Legg DL: 135x6.
    DL DOH: 225x5
    DL AG: 315x2, 345x5.
    Bent over Rows: 125x8x2.
    DB back bent over fly raises: 5x10, 20x6x2, 10x12.
    Reverse Straight bar Curls: 65x6, 45x12.
    DB Shrugs: 70x6x2.
    Chin up: 1
    40 minutes

    10/12/2020
    Standing Lat Cable PD: 40,55x8
    LPD: 100x8, 130x2, 115x8.
    Glute raises: bwt x 8, 35x8, 40x8.
    Press: 45x8, 65x6, 95x3, 110x5.
    DB Lat Raises: 5x8, 15x8x2.
    Squat: bwt x10, 65x6, 116x5, 225x5, 275x5.
    Straight Bar Curls: 75x8x2.
    Chin-ups: 2 - form needs to improve.
    35 minutes

  3. #453
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    10/15/2020
    Standing Lat Cable PD: 40,55x8
    LPD: 100x8, 115x8.
    Squat: Bwt x10, 45x8, 135x6, 225x5, 300x5.
    Reverse Straight bar Curls: 45x8, 65x8x2.
    Smith BP: Bar x8, +90x5, +130x2x2, +115x8.
    Chins: 2
    30 minutes

  4. #454
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    10/17/2020
    Standing Lat Cable PD: 40,55x8
    LPD: 100x8,115x8.
    C&P 45x5.
    Stiff Leg DL: 135x5.
    DL DOH: 225x5
    DL AG: 315x2, 365x1, 350x3, couldn't lift R4 off the floor, matter over mind.
    Bent over Rows: 130x8x2.
    DB back bent over fly raises: 15x10x2.
    Incline DB Curls: 30x10, 35x5.
    DB Shrugs: 75x6x2.
    Chin up: 2x2 form not great
    45 minutes

    10/19/2020
    Standing Lat Cable PD: 40,55x8
    LPD: 100x8, 115x8.
    Glute raises: bwt x 8, 35x8, 40x8.
    Press: 45x8, 65x5, 95x2, 125xNo, 125x1, 115x3x2.
    DB Lat Raises: 5x12, 15x8x2.
    Squat: bwt x10, 65x6, 125x5x2, 225x5, 280x5.
    Rev Straight Bar Curls: 80x6x2.
    Chin-ups: 3 - form not good.
    45 minutes

  5. #455
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    Glute raises bwt x 8, +25x8, +35x8.
    Smith Flat BP: empty bar x12, +50x8, +90x6, +125x5x2, +90x8.
    Incline DB Fly: 20x10.
    Standing Lat Cable PD: 40,55x8
    LPD: 100x8,115x8.
    Squat: bwt x10, 45x8, 135x6, 225x5, 305x3 leaned too far forward on R3, was able to recover and finish, 225x8.
    Straight Bar Curl: 80x8x2.
    Chin-up: 2.
    35 minutes


    10/24/2020
    C&P 45x8.
    Stiff Leg DL: 135x5.
    DL DOH: 225x5
    DL AG: 315x2, 335x1, 355x3, 355x1.
    Bent over Rows: 135x6x2.
    DB back bent over fly raises: 5x10, 10x8, 15x8.
    Reverse Straight bar Curls: 70x6, 65x8.
    DB Shrugs: 75x6x2 - 6 count hold
    Chin up: 3x2 a little better form.
    35 minutes

  6. #456
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    10/26/2020
    Standing Lat Cable PD: 40,55x8
    LPD: 100x8, 115x8.
    Glute raises: bwt x 8, 25x8, 35x8.
    C&P: 45x8
    Press: 65x5, 95x3, 115x4, 115x1, 95x6.
    DB Lat Raises: 10x8, 15x8x2.
    Squat: bwt x12, 95x8, 135x5, 225x5, 275x5.
    Incline DB Curls: 35x6x2.
    Chin-ups: bwt x3, bwt x 2.
    45 minutes

  7. #457
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    10/29/2020
    Std Lat Cable PD: 45,60x8
    LPD: 105x8, 120x8.
    Glute raises bwt x 8, +25x8, +35x8.
    Squat: bwt x12, 45x8, 135x6, 225x3, 275x2, 305x5.
    Smith 1st low incline BP: empty bar x3, +50x8, +90x6, +110x5, +120x5.
    Incline DB Press: 35x8x2.
    Rev EZ curl bar: 70x6x2.
    35 minutes

    10/30/2020
    C&P 45x8.
    Stiff Leg DL: 135x5.
    DL DOH: 225x5
    DL AG: 315x2, 335x1, 350x5.
    Bent over Rows: 140x6x2.
    DB back bent over fly raises: 10x10, 15x8x2.
    Straight bar Curls: 65x6x2.
    DB Shrugs: 75x6x2 - 6 count hold
    35 minutes

    11/5/2020
    Standing Lat Cable PD: 45x8,60x8.
    Seated LCPD: 100x8, 115x8.
    Glute raises: bwt x 8, +25x8, +35x8.
    Smith Incline BP: bar x10, +50x5, +100x5, +120x5x2.
    Squat: bwt x10, 45x8, 135x6, 225x5, 275x2, 310x2 good form, wimped out after 2, 285x3.
    Straight Bar Curls: 80x8x2.
    Incline DB Press: 25x8.
    Chins 3,2.
    45 minutes

  8. #458
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    11/6/2020
    Standing Lat Cable PD: 45x8,60x8.
    Seated LCPD: 115x8, 130x5.
    C&P 45x8x3.
    Stiff Leg DL: 185x5.
    DL DOH: 225x5
    DL AG: 315x2, 365x2, 365x1, 315x5.
    Bent over Rows: 135x6x2.
    DB back bent over fly raises: 10x10, 15x8x2.
    Reverse Straight bar Curls: 65x6x2.
    DB Shrugs: 75x6x2 - 6 count hold.
    Chin up: 3
    45 minutes

    11/9/2020
    Chin up: 2,3.
    Glute raises: bwt x10, +25x8, +45x8.
    C&P: 45x6.
    Press: 65x5, 95x3, 115x3x3.
    Squat: bwt x12, 115x6, 135x6, 225x5, 275x3, 295x3.
    Reverse SBC: 45x8, 65x8x2.
    45 minutes

  9. #459
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    11/12/2020
    Chins: 2 good + 1 not good
    C&P: 45x5x1.
    Squat: bwt x 12, 45x8, 135x6, 225x5, 275x3 (felt light) 315x3 good depth & form, 275x6, outstanding.
    Smith flat BP: bar 5, +90x5, +110x5, +120x5x2.
    Straight Bar Curls: 65x3, 85x6x2.
    50 minutes

  10. #460
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    starting strength coach development program
    11/14/2020
    Chins, 3,2.
    Seated Lat PD: 115x8.
    Standing LPD: 45x8.
    C&P: 45x8.
    Stiff Leg DL: 135x5x2.
    DL DOH: 225x5.
    DL AG: 315x3, 365x1, 335x5.
    Bent over Rows: 135x8x2, 95x10.
    Reverse Straight Bar Curls: 70x2, 65x6x2.
    DB Bent over Fly raises: 10x10, 15x8x2.
    DB Shrugs: 80c6x2, 6ct hold.
    40 minutes

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