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  1. #531
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    • starting strength seminar august 2021
    • starting strength seminar october 2021
    • starting strength seminar december 2021
    6/3/2021
    Chins 4.
    Press: 45x5x2, 65x5, 95x3, 115x2, 140x1, 125x4x2.
    Stiff Leg Dead Lift: 45x6, 135x6.
    Dead Lift DOH: 225x5.
    DL AG: 315x2, 365x1, 405x1, 420x1, 390x3
    - (420 was my June goal, recent PR, did 428 4/27/2019).
    SLDL: 225x1 - beat up.
    Shrugs: 225x6x2.
    50 minutes

  2. #532
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    6/6/2021
    Chin 4x3.
    Cable PD: 130x6.
    BP Smith Machine 1st Incline: Bar x10. +90x6, +140x3, +160x1, +180x2, +180x1, +155x5.
    Squat: 45x8, 135x6, 225x5, 275x2, 315x1, 325x2x2. Rev Straight Bar Curls: 75x6x2.
    50 minutes

  3. #533
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    6/8/2021
    Chins: 6
    Glute raises bwt x8.
    C&P: 45x5.
    Press: 45x6, 65x5, 95x3, 115x1, 140x1, 130x3, 120x5.
    DB Lat Raises: 15x8, 20x6.
    Stiff Leg DL: 135x6.
    DL DOH: 225x5.
    DL AG: 315x2, 365x1, 415xNo, 405x1, 385x3.
    Shrugs: 225x6x2,
    Stiff Leg DL: 225x5.
    Bent over Rows: 185x3, 195x3 poor form too heavy, 135x6.
    55 minutes

  4. #534
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    6/10/2021
    Chins: 5.
    Smith BP Machine 1st Incline: Bar x10, +90x6, +140x3, +160x1, +185xNOx2, 160x3x3.
    Squat: 45x8, 135x5, 225x5, 275x2, 315x1, 325x5 (June Goal).
    Rev Straight Bar Curls: 75x6x2.
    55 minutes

  5. #535
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    6/12/2021 bwt 175.5 lbs
    Chin: 5, 6.
    Cable Lat Pull Down: 130x6
    Glute raises: bwt x8, +13x8.
    Press: 45x8x2, 65x5, 95x3, 115x1, 135x1, 145xNOx2, 130x3x2.
    Squat: 45x6, 95x6x2, 145x5, 130x5, 225x5, 275x2, 315x1, 335x1, 355x1, 315x1 (bending forward)
    55 minutes

    6/14/2021
    BP Flat on MATRIX machine (similar to Smith, although straight up/down path & 25lb bar)
    Bar x 10, +90x6, +140x3, +150x1, +160x1+170x1, +150x3x2.
    Incline DB Curls 35x8, 37.5x6x2.
    Incline DB Press: 35x10.
    Triceps Cable PD: 55x102.
    40 minutes

  6. #536
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    6/17/2021
    Chins 6
    Cable lat PD: 130x6.
    DB lat raises: 15x8x2.
    Press: 45x6, 65x5, 95x5, 115x1, 125x1, 135x1x3 (first took 6 seconds) 125x3x2.
    Stiff Leg DL: 135x6.
    DL DOH: 225x5.
    DL AG: 315x3, 365x1x2, 405x1, 410xNO, 385x3.
    Stiff Leg DL: 225x6.
    Shrugs: 225x6x2.
    Bent over Rows: 185x3x2, 155x6.
    Rev Straight Bar Curls: 75x4, 65x8.

  7. #537
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    6/19/2021 bwt 173.3 lbs.
    Chin 7x2 (#7 not great form)
    Lat Cable PD: 130x6
    Glute raises: bwt x8, +10x8.
    DB Lat raises: 20x6x2.
    Squat: 45x6, 135x5, 225x5, 275x2, 315x1, 335x1, 345x1, 325s3, 325x2.
    Smith BP Machin 1st Incline: Bar x8,+90x62, +140x3, +160x1, +180x1, +180xNO, +140x4, +160x2, +160x3.
    Incline DB Bench Press: 35x8.
    Straight Bar Curls: 95x6.
    75 minutes

    6/21/2021
    Chin 6
    Press: 45x8, 65x6, 95x5, 115x2, 135x2, 140x1, 145xNO, 125x5x2 (June goal achieved)
    DB Lat raises: 15x6x2, 20x6.
    Squat: 45x6, 95x6, 135x5, 145x5, 225x5, 275x2, 315x1, 345x1, 375x1 (June goal achieved), 315x5.
    60 minutes

  8. #538
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    6/23/2021
    Chins: 3, sore right elbow
    Smith BP 1st Incline: bar x8, +90x6x2, +140x3, +160x1, +180xNO, +180x1, +165x2x3, +145x5.
    Stiff Leg DL: 45x6, 136x5.
    DL DOH: 225x5.
    DL AG: 315x3, 365x1, 405x1, 425xNO (4" off floor), 415xNO, 395x3.
    Stiff Leg DL: 225x6.
    Shrugs: 225x6x2, 185x8.
    Bent over Rows: 185x3x3.
    Rev Straight Bar Curls: 75x6x2.
    60 minutes

    6/26/2021 bwt 174 lbs.
    Chins: 7.
    Lat Cable PD: 130x6.
    Glute raises: 8, +15x8.
    Press: 45x8, 65x6, 95x5, 115x2, 135x1, 135x2, 135x1, 115x5.
    Squat: 45x10, 95x6, 135x5x2, 225x5, 275x2, 315x1, 340x1, 350x1 (left heel slipped out, a little scary) 330x2.
    50 minutes

  9. #539
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    6/28/2021
    Chins bwt x 6x 2
    Incline DB Press: 20x8, 35x8, 45x8, 55x8.
    Smith Machine BP 1st Incline: Bar+90x6, +140x3, +160x1, +170x1, +180x1 (took 4 seconds), +165x2, +165x1, +140x6.
    Glute raises: bwt x8, +15x8.
    Squat: 45x8, 135x6, 225x5, 275x2, 315x1, 335x1, 320x3.
    45 minutes

    7/2/2021
    Chins: 6.
    Standing Cable Lat PD: 40x8.
    Seated LPD: 130x8.
    Press: 45x8, 655, 95x5, 115x2, 135x2x3, 125x2, 95x6.
    Stiff Leg DL: 45x6, 135x6.
    DL DOH: 225x5.
    DL AG: 315x3, 365x1, 405xNOx2 (no chalk available) 365x4.
    Stiff Leg DL 225x6,
    Shrugs: 225x6, 225x4, 185x8.
    Bent over Rows: 185x3x3.
    Rev Straight bar Curls: 75x3, 65x8x2.
    65 minutes.

  10. #540
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    starting strength coach development program
    7/2/2021
    Chins: 6.
    LPD 130x8.
    Press: 45x8, 65x5, 95x5, 115x2, 135x2x3, 125x2, 95x6.
    Stiff Leg DL: 45x6, 135x6.
    DL DOH: 225x5.
    DL AG (No Chalk Available) 315x3, 365x1, 405xNOx2 (i need chalk for lifts over 385) 365x3.
    SLDL: 225x6.
    Shrugs: 225x6, 225x5, 185x8.
    Bent over Rows: 185x3x3.
    Rev SBC: 75x3, 65Chinx8x2.
    65 minutes

    7/5/2021
    Chins: 6,7,6.
    Standing LPD: 40x10.
    LPD: 130x8.
    Squat: 45x6x2, 136x6, 225x5, 275x3, 315x1, 350xNO (bar slipped 6" down back, shirt was loose, could have been a catastrophy. I was able to bend forward and rack the weight on a lower rung, scary. First time for everything!) 330x2x2.
    Smith Flat BP: Bar+20x8, +90x6, +140x3, +160x2, +180x1x3, +160x3x2.
    Glute raises: bwt x8, +15x8x2.
    65 minutes

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