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Thread: Codger's Quest

  1. #861
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    Apr 2011
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    • starting strength seminar april 2024
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    GPP today:

    26 chins in 7 minutes; 40 ab-wheel roll-outs in 7 minutes; HIIT on airdyne: 5 minute warm-up, then 7 20-second sprints with 100 seconds rest between springs; 5-minute cool-down.

  2. #862
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    Day 3 of the time crunch since returning from my trip:

    Deadlift with belt: 395x1x1`@8; 360x5x1@8; 325x5x2. Three minutes rest.

    Incline bench, myoreps: 105x12x1@8; 105x4x3; 105x3x1. Five deep breaths between sets.

    Single-arm db rows, myoreps: 70x14x1@8; 70x5x1; 70x4x1. Five deep breaths between sets.

  3. #863
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    GPP today: Single-arm DB rows with 60 pounds: 40 in 7 minutes; ab-wheel: 45 in 7 minutes; 30 minutes LISS on airdyne.

  4. #864
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    Week 2, Day 1 of time crunch program:

    Squat with belt: 295x1x1@8; 270x5x1@8; 245x5x2. Three minutes rest.

    Press with belt: 137.5x1x1@8; 127.5x5x1@8; 117.5x5x3. Three minutes rest.

    BB rows, myoreps: 160x12x1@8; 160x5x4; 160x5x3. Five deep breaths between sets.

    I'm being fairly conservative with the weights since I just returned from a trip with sketching training. I think I can add 5 pounds to the squat for a few weeks, and 2.5 to the press.

  5. #865
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    Good to see you're working through the setbacks. I have similar issues with my lower right back. I tend to get careless & not warm-up properly, or push myself too much and tweak it on squats, dead lifts or stiff leg dead lifts. Right now I'm struggling with some left knee tendonitis, at the top of the knee. Keep up the good effort!

  6. #866
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    Thanks very much, jww8! Back tweaks seem mysterious to me. The most recent one happened with a relatively light weight. Hope your knee starts to feel better.

    Today: Week 2 day 3 on Time Crunch:

    One-count paused bench: 227.5x1x1@8; 205x5x1@9; 187.5x5x3. Three minutes rest. Very hot in the garage today. I don't think the 3-day time crunch program will result in much bench progress but I'm hoping maybe to make some small gains over the summer.

    Squat, no belt, myoreps: 215x12x1@8; 215x4x1; 215x2x1. Five deep breaths between sets. These aren't much fun.

    RDL, myoreps: 185x14x1@8; 185x5x1; 185x4x1. Five deep breaths between sets. I used straps with these to help my grip. I can probably add quite a bit of weight to these.

  7. #867
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    Week 2, day 3:

    Deadlift with belt: 400x1x1@8; 365x5x1@8.5; 330x5x2. Three to four minutes rest.

    Incline bench, myoreps: 107.5x13x1@8; 107.5x5x2; 107.5x4x1. Five deep breaths between sets.

    Single-arm DB rows, myoreps: 60x14x1@8; 60x5x4; 60x4x1. Five deep breaths between sets.

  8. #868
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    Week 3 day 1 on the time-crunch template. (Did 30 mins of LISS on airdyne yesterday.)

    Squat with belt: 300x1x1@7.5; 275x4x1@8; 250x4x2. Three minutes rest. The first two sets were supposed to be RPE 8 and 9 respectively so I think I'll add 10 pounds next week.

    Press with belt: 135x1x1@7.5; 128.75x4x1@8; 120x4x2. Same deal here--I'll try adding 5 pounds next week.

    BB rows, myoreps: 170x12x1@8; 170x5x2; 170x4x1. Five deep breaths between sets.

    Supersets:
    DB curls: 30 (each) x12x2@8.
    Triceps press downs: 70x12x2@8
    Ab wheel: 2 sets of 10.

  9. #869
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    Week 3 day 2 on time crunch template.

    One-count paused bench: 228.75x1x1@8; 210x4x1@9; 192.5x4x2. Three minutes rest. I might repeat this weight next week just to make sure the RPEs are right.

    Squat, no belt, myoreps: 220x12x1@8; 220x4x1; 220x2x1. Five deep breaths between sets. These are very tough. I'm not sure if my muscles or my cardiovascular system is the limiting factor with these but I'll try adding 5 pounds next week.

    RDL with straps, myoreps: 195x15x1@8; 195x5x1; 195x4x1. Five deep breaths between sets. I'll add 10 pounds next week.

  10. #870
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    starting strength coach development program
    Today, week 3 day 3.

    Deadlift with belt: 405x1x1@8; 375x4x1@8.5; 340x4x2. Three minutes rest.

    Incline bench, myoreps: 110x12x1@8; 110x5x1; 110x4x1; Five deep breaths between sets.

    Single-arm DB rows, myopres: 70x14x1@8; 70x5x2; 70x4x1. Five deep breaths between sets.

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