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  1. #501
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    • starting strength seminar june 2021
    • starting strength seminar august 2021
    • starting strength seminar october 2021
    3/13/2021
    Chins: 4x3.
    Glute raises: bwt x8, +12.5.
    Press: 45x6x2, 65x5, 95x2, 115x2, 125x2, 130x2x2, 105x6.
    DB Lat raises: 10x8, 15x6.
    Squat: bwt x 10, 45x8, 95x5, 125x5, 225x5, 275x3 315x1, 335x1, 315x3, 285x5.
    Incline DB curls: 40x4x2.
    60 minutes

  2. #502
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    3/15/2021 bwt=177 lbs
    Chins: 3,4,3.
    Squat: bwt x8, 45x8, 135x6, 225x5, 275x3, 315x1, 325x3, 300x5.
    Bench Press on Smith Machine 1st Incline: 8, +90x5, +140x5x3.
    Glute Raises: 8, +10x8.
    45 minutes
    Last edited by jww8; 03-18-2021 at 07:13 AM. Reason: correct date

  3. #503
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    3/17/2021 177 lbs
    C&P: 45x6.
    Stiff Leg DL: 45x8, 135x6.
    DL DOH: 225x5
    DL AG: 315x3, 365x1, 385x1, 405x1, 420xNo, 385x3.
    Stiff Leg DL: 245x6.
    Shrugs: 230x5x2.Bent over Rows: 190x3x3, 140x6.
    Reverse Straight Bar Curls: 70x6x2.
    50 minutes

    3/20/2021
    Chins: 3,3,5.
    Glute raises: bwt x8, +10x8.
    Press: 45x6x2, 65x5, 95x3,115x2, 135x1x3, 110x5.
    DB Lat raises: 10x8, 15x8.
    Squat: bwt x10, 45x8, 125x6, 135x6, 225x5, 275x3, 315x1, 330x2x2, 305x5.
    Incline DB Curls: 35x8x2.
    60 minutes

  4. #504
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    3/22/2021
    C&P 45x8.
    Squat: bwt x 10, 45x8x2, 135x6, 225x5, 275x3, 315x3x2.
    BP on Smith machine at 1st Incline: +30x8, +90x5, +145x5, +145x4, 140x5.
    Last summer a fellow seasoned lifter told me to forget the bench press and try the Smith Machine, it wont damage your rotator cuff. I've been using this thing for a few months and he's correct. I may have some pain while lifting but its not lasting, gone a few minutes after the set. The first lower incline position takes some stress off the joints v the flat position and that works for me.
    Chins: bwt x2, bwt x4.
    Glute raises: bwt x8, +15x6.
    Rev EZ curl bar: 70x8.
    50 minutes

  5. #505
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    3/24/2021
    Chins: bwt x4x2.
    Glute raises: bwt x8.
    Stiff Leg DL: 45x6, 135x6.
    DL DOH: 225x5.
    DL AG: 315x3, 265x1, 405x1, 420xNo, 410x1, 390x3.
    Bent over Rows: 205x2 too heavy, 190x3 too heavy, tired from DL, 155x8.
    Shrugs 155x8.
    45 minutes

  6. #506
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    3/27/2021
    C&P: 45x6.
    Press 45x6x2, 65x5, 95x3, 115x1, 135x1, 140xNo, 135x1x2, 115x5.
    Squat 45x8, 115x6, 135x5, 225x5, 275x3, 315x1, 340x1, 320x1, 275x5.
    Rev Straight bar Curls: 70x6x2.
    Chins: 4,5,5.
    Glute Raises: +10x8x2.
    60 minutes

  7. #507
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    3/29/2021
    Glute raises: Bwt x8.
    BP (Smith Machine) 1st Incline: Bar x8, +50x6, +90x5, 140x3, 150x3, 160x2, 165x1, 155x4.
    Chin bwt x4.
    Squat: bwt x8, 45x6, 135x5, 225x5, 275x3, 320x3x2.
    Straight bar Curls: 95x6x2.
    50 minutes

  8. #508
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    3/31/2021
    Chins bwt x4x2.
    Cable PD: 130x6.
    C&P: 45x6.
    Stiff Leg DL: 45x6, 135x6.
    DL DOH: 225x5.
    DL AG: 315x3, 365x1, 405x1, 425xNo, 405x1, 395x3. Greedy today going for 425, lifted it a couple inches off the floor and felt the back rounding, 420 would have been a wiser lift.
    Shrugs: 225x6x2.
    Stiff Leg DL: 225x8.
    Bent over Rows: 195x3, form not good, too heavy, 185x3x2.
    Reverse Straight Bar Curls: 65x10x2.
    50 minutes

  9. #509
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    4/2/2021
    Chins 4
    Cable PD 130x8
    Press: 45x6x2, 65x5, 95x5, 115x5.
    Squat: 45x6, 115x6, 135x5, 225x5, 315x1, 350x1 (modern day PR) 315x3.
    Press: 115x5.
    Chin: 4
    50 minutes

  10. #510
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    starting strength coach development program
    4/4/2021
    Chin 4
    C&P 45x6.
    Squat: 45x5, 135x5, 225x2, right knee too tight for squats, played tennis last night.BP Smith 1st Incline: bar x8, +90x5, +140x3, +160x2x2, +145x3.
    Glute raises; 8, +10x8.
    Chins 4
    Incline DB Curls: 35x8x2.
    30 minutes

    4/7/2021
    Chins 5
    Cable PD: 135x5.
    Stiff Leg DL 45x6, 135x6.
    DL DOH: 225x5.
    DL AG: 315x3, 365x1, 415x1, 390x3.
    strained a lower back/upper glute left side last week 3/31 on 3rd rep of 395, still sore. I don't use a belt when DL. Today I wore the belt to help me focus on form, it worked. I was able to get through the set without aggravating the lower back.
    Shrugs: 225x8x2.
    Stiff Leg DL: 225x8.
    Bent over Rows: 185x3x3, 135x5.
    Chin 4.
    45 minutes

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