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  1. #571
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    • starting strength seminar february 2022
    • starting strength seminar april 2022
    • starting strength seminar june 2022
    9/30/2021
    Squat: bwt x10, 45x8, 135x5, 225x5. 275x3, 315x1, 355x1, 365x1, 315x3.
    Smith 2nd Incline BP: bar x8, +90x6, +140x3, +150x1, +160x1, +170x1, +175x1, +160x2, +145x4.
    Chins: 5.
    40 minutes

  2. #572
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    10/2/2021
    Chins 5,6.
    GLute raises: bwt x8, +10x8.
    DB lat raises: 10x10, 15x6x2.
    Press: 45x5x2, 65x5, 95x5, 115x1, 125x1, 130x1, 135x1x3, 125x3.
    SquatL 65,95x125,135x5, 135x10.
    Stiff Leg Dead Lift: 45x6, 135x6.
    DL DOH: 225x5.
    DL AG: 315x3, 365x1, 405xNo, 405x1, 370x2.
    Shrugs: 225x6x2.
    Stiff Leg DL: 225x8.
    Bent over Rows: 185x3x3, 135x6.
    Rev EZ Curl: 70x8x2.
    70 minutes

    10/4/2021
    Squat: 45x8, 135x6, 225x5, 275x3, 325x4.
    BO Smith Machine 2nd Incline: bat x8, +90x6, +14-x3, +160x1, +170x1, +180x1, +160x2, +150x4.
    CHin: 6,4.
    Rev EZ Curl: 70x8x2.
    40 minutes

  3. #573
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    10/7/2021
    Chins: 5x2.
    DB Lat Raises: 10x8
    Clean & Press: 45x5, 65x5, 95x3, 115x3, 125x1 (5 seconds to lock).
    Press: 130x2 (5 seconds to get rep2.), 70x10.
    Squat: bwt x10, 120x6x2, 130x6x2, 225x5, 275x3, 315x1, 365x2 (with spotter), 345x2.
    Rev Straight Bar Curls: 70x8x2.
    Glute raises: bwt x8, +10x8, +25x5.
    Calf Raises: 410x22x2.
    60 minutes

  4. #574
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    10/9/2021
    Squat: bwt x8, 45x8, 135x6, 225x10.
    Stiff Leg Dead Lift: 45x6, 136x6.
    DL DOH: 225x5.
    DL AG: 315x3, 365x1, 415x1, 430x1, 405x2.
    Shrugs: 225x8x2.
    Stiff Leg DL: 225x10.
    DB Bent over Back Raises: 15x8x2.
    Bent over Rows: 185x3x3, 135x6.
    Smith BP Machine 2nd Incline: bar x8, +90x6, +140x3, +160x1, +170x1, +180x1x2 (failed 3rd attempt), +150x3, +140x5.
    Rev EZ curl bar: 70x8.
    Chins 5
    70 minutes

  5. #575
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    10/12/2021
    Chins: 5
    Standing Cable lat Pull Downs: 55x8.
    Seated CLPD: 130x8.
    Press: 45x6x2, 65x5, 95x5, 115x2, 135x1x2, 115x5.
    DB lateral raises: 15x8x3.
    Squat: 45x8, 65x5, 95x5, 135x5, 225x5, 275x3, 315x1, 335x1, 355x1, 315x5.
    Rev Straight Bar Curls: 45x10, 70x8x2.
    40 minutes

  6. #576
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    10/15/2021
    Pull Up 2
    Smith BP #2 incline: bar x8, +90x6, +140x3, +160x1, +160x1, +175x1, +150x4, +150x3.
    Squat: 45x8x2, 95x6, 135x5, 225x5, 275x3, 315x3x2.
    Reverse Straight Bar Curls: 75x3, 70x6x2.
    40 minutes

    10/16/2021
    Chins 5
    Glute raises: bwt x8, +10x8.
    Clean & Press: 45x5, 65x5, 95x3, 115x3x3.
    Squat: 45x8x2, 135x6, 225x10.
    DB back lat raises: 15x8x2.
    Stiff Leg DL: 45x6, 95x6.
    DL DOH: 225x5.
    DL AG: 315x3, 365x1, 415xNO, 415x1, 365x3.
    SHrugs: 225x5.
    Bent over Rows: 135x8.
    50 minutes

    10/20/2021
    GLute raises: bwt x8, +1-x8, +20x8.
    Chins: 4x3.
    Smith BO #2 Incline: bar x8, +90x6, +140x3, +160x1, +170x1, +175x1x2, +150x3x2.
    Squat: 45x82, 135x6, 225x5, 275x3, 325x3x2.
    Rev SBC: 70x8x2.
    50 minutes

    10/22/2021
    Press: 45x6x2, 65x6, 95x5, 115x2, 135x13.
    DB Raises: 15x8x2.
    Squat: 45x8x2, 65x5, 115x6, 135x5x2, 225x5, 275x1, 335x3, 335x1.
    Incline DB Curls: 25x10x2.
    Rev EZ Curl 50x10.
    35 minutes

    10/23/2021
    Clean & Press: 45x6x2, 65x5, 95x3, 115x2, 115x1, 100x3x3.
    Squat: 45x8x2, 95x5, 100x6, 225x6.
    Stiff Leg DL: 135x6.
    DL DOH: 225x6.
    DL AG: 315x3, 365x1, 415xNO, 415xNO, 415x1, 315x5.
    Shrugs: 225x8x2.
    Stiff Leg DL: 225x6
    Bent over Rows: 185x1, 155x5x2.
    Rev SBC: 65x8x2.
    60 minutes

  7. #577
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    10/25/2021
    Squat: 45x8x2, 135x5, 225x5, 275x3, 315x1, 345x1, 335x3x2.
    BP Smith Machine 1st Incline: bar x8, +90x6, +140x3, +160x1, +170x1, +180x1, +155x3x2.
    Chins: 5x3.
    Rev EZ Curl: 70x6.
    45 minutes

  8. #578
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    10/27/2021
    Stiff Leg DL: 45x6, 65x6, 95x6.
    Clean & Press: 45x5, 65x5, 95x3, 105x3x3.
    Squat: 45x8, 105x5, 225x5, 275x2, 315x1, 350x1.
    Rev Straight bar curls: 65x8x2.
    35 minutes

  9. #579
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    10/30/2021
    Squat 45x8, 135x6, 225x5, 275x2, 325x1, 345x1, 335x3x2.
    Stiff Leg DL 135x6.
    DL DOH 225x5.
    DL AG 315x2, 365x1, 415x1, 435xNO 3" off floor, 385x3. (440 is my 2021 goal)
    Smith 1st Incline BP Bar x8, +90x6, +140x3, +160x1, +170x1, +175x1, +180x1, +150x5.
    Chins: 5
    60 minutes

  10. #580
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    starting strength coach development program
    11/3/2021
    Clean & Press: 45x5, 65x5, 95x3, 115x3x3.
    Squat: 45x8, 135x5, 225x5, 275x3, 315x1, 335x1, 355x1, 340x3x2.
    Chins: 5,4,3.
    Standing Cable Lat Pull Down: 50x10.
    Reverse EZ Curl: 70x5, 60x10.
    50 minutes

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