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Thread: Lugh's Log

  1. #41
    Join Date
    Nov 2017
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    Okinawa Japan
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    2/11/18

    Squat 3x3 @ 375
    Rack Pull 5 @ 495, 1 @ 545, 8 @ 495
    Bent Over Row 4x8 @ 185
    Curl (only resting to strip weight) 8@80, 8@70, 8@65, 10@55, 15@45, 12 @ 45
    Farm Walk 50m 185 on trap bar x4

    Edit: all of rack pulls strapped

  2. #42
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    Nov 2017
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    Okinawa Japan
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    2/13/18

    Bench 4x4@185
    Press 3x4@140, 6@125, 15@95
    Tricep Cable Pushdown 3x12@62.5
    Tricep Extension 3x5@90, 15@60
    Lying Tricep Extension 3x8@60


    2/14/18
    Squat 5x3@355
    Stiff Legged Deadlift 3x3@275
    Bodyweight Row 3x10
    Shrug 3x6@405

  3. #43
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    Nov 2017
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    Okinawa Japan
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    2/17/18
    Close Grip Bench 3x3@195, 7@175
    Slingshot Bench 2x5@225, 2x3@235
    Assisted Dip 8@-40, 4x4@-25
    Tricep Cable Pushdown 5x10@65

    Felt very good today. I really like close grip and not sure why it's almost same as normal bench. I think it's my form and I need to record some sets to see what I am doing wrong.

  4. #44
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    Nov 2017
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    Okinawa Japan
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    2/18/18

    Squat 3x5@270
    Deadlift 3@455, 1@495, 5@405
    Seated Row 2x15@80, 3x10@90
    Curls (rest only to strip weight) 6@80, 6@75, 6@70, 6@65, 6@60, 6@55, 8@50, 12@45
    Assisted Chinups 3x5@-70

  5. #45
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    Nov 2017
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    2/20/2018

    Bench 5x8@160
    Press 3x7@115, 12@100
    Lying Tricep Extension 4x10@60
    Tricep Cable Pushdown 3x10@65

  6. #46
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    Nov 2017
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    Okinawa Japan
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    2/21/18

    Squat 5x6@315
    Stiff Leg Deadlift 3x6@225
    Assisted Chins 5x5@-70

    The workout was hard today. No stimulant pre-workout for last 3 sessions and only 1 cup of coffee after the workout. I lift at 4 am making it all that much better. So releived no lifting for next 2 days. I just want to sleep late...like 0530.

  7. #47
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    Nov 2017
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    Okinawa Japan
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    2/24/18

    Bench 205, 3x1@225, 2x3@205
    Bench (slingshot) 2x6@225, 2x3@245
    Incline Bench 3x7@155
    Dip Assisted 2x5@-25, 2x4@-25, 3@-25
    Tricep Extention 3x5@100, 2x6@80

  8. #48
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    Nov 2017
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    Okinawa Japan
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    2/25/18

    Squat 2@395, 4x1@405
    Rack Pull 5@495, 2@545, 8@495
    Rows 5x8@185
    Curls (rest only to strip weight) 8@75, 8@65, 8@55, 8@50, 8@45

    Rows are hard after rack pulls and squats. Not so much the lift but I am exhausted after going full throttle up to them.

  9. #49
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    Nov 2017
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    Okinawa Japan
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    2/28/17

    Squat 3x3@315
    Bench 3x3@175
    Deadlift 3x3@380

    Deload week

    I jacked up my shoulder swimming yesterday. It is not a sharp pain but really bad DOMS type. If I am going to swim this summer I really need to take some lessons to fix my jacked up stroke that is screwing my shoulder.

  10. #50
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    Nov 2017
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    Okinawa Japan
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    starting strength coach development program
    3/4/18
    Squat 335x5, 335x5, 335x5
    Press 125x5, 130x5, 135x5
    Row 195x9, 195x8, 195x8
    Lying Leg Curl 50x10, 70x10, 90x5
    Rear Delt Machine 80x12, 80x12, 80x12
    Ab Roller 10, 10, 10, 10, 10

    3 Tabata rounds low box jumps, 35lbs kettlebell swings, crunches

    20mins of sled pulls, 90lbs on the sled

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