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Thread: Scar-non?

  1. #1
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    Default Scar-non?

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Doing Mike T's Reactive Training Systems.

    3 weeks volume, then 3 weeks intensity, repeat.

    Still learning it, but hopefully will be a long term program.
    Last edited by nkelman; 01-29-2013 at 04:53 AM.

  2. #2
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    Default

    .
    Last edited by nkelman; 01-27-2012 at 05:56 PM.

  3. #3
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    .
    Last edited by nkelman; 01-27-2012 at 05:56 PM.

  4. #4
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    FIRST TWO WAVES OF 5/3/1


    Wave One - Day One.

    Press: 55KG - 1x5, 64KG -1x5, 73KG - 1x8
    Press: 43KG - 5x10
    Chins: BW + 10KG - 8, 8, 7

    Wave 1- Week 1- Day 2.


    Deadlift: 111KG - 5, 128KG - 5, 144.5KG - 6
    Deadlift: 84.5KG - 3x10
    Hanging leg raises: 5
    Knee raises: 10

    wave 1, week 1, day 3

    Bench:

    84.5KG - 5
    97.5KG - 5
    111KG - 8
    66KG - 3x10

    Dips:

    BW + 22.5KG - 2x5

    Kroc Rows:

    30KG - 1x25 each arm

    wave 1, week 1, day 4


    Squat:

    78KG - 5
    91KG - 5
    102KG - 6
    56KG - 3x10



    wave 1, week 2, day 1

    Press:

    61KG - 3
    68 - 3
    77 - 6
    47 - 5x10

    Chins:

    BW+10KG - 8, 8, 7

    wave 1, week 2, day 2

    Deadlift:

    119KG - 3
    136 - 3
    153 - 5
    91 - 3x10

    Situps:

    2x10

    wave 1, week 2, day 3


    Bench:

    91KG - 3
    104 - 3
    117 - 6
    71 - 4x10

    Dips:

    BW + 25KG - 2x5

    Kroc rows:

    32.5KG - 1x25



    wave 1, week 2, day 4

    Squat:

    84KG - 3
    96 - 3
    108 - 6
    71 - 10
    61 - 2x10

    Curls:

    27KG - 3X10


    wave 1, week 3, day 1


    Press:

    64KG - 5
    73 - 3
    81 - 4
    51 - 5x10

    Chins:

    BW + 10KG – 8

    wave 1, week 3, day 2


    Deadlift:

    127KG - 5
    144.5 - 3
    161 - 4
    91 - 3x10

    Situps:

    3x10



    wave 1, week 3, day 3


    Bench:

    97.5KG - 5
    111 - 3
    123.5 - 5
    72 - 3x10

    Dips:

    BW + 26.5KG - 2x5


    wave 1, week 3, day 4

    Squat:

    91KG - 5
    102 - 3
    114 - 6
    63.5 - 3x10

    Good mornings:

    21KG - 2x10

    Curls:

    28KG - 2x10



    WAVE 2


    Wave 2, week 1, day 1


    Press:

    57KG - 5
    66 - 5
    74.5 - 8
    52 - 5x10

    Chins:

    BW + 10KG - 8
    BW + 5KG - 8
    BW – 8


    wave 2, week 1, day 2


    Dead:

    113KG - 5
    131 - 5
    149.5 - 6
    93 - 2x10

    wave 2, week 1, day 3

    Bench:

    86KG - 5
    99.5 - 5
    113 - 8
    73 - 3x10

    Dips:

    BW + 28KG - 2x5

    Chins:

    BW: 2x10

    Wave 2, week 1, day 4


    Squats:

    81KG - 5
    94 - 5
    106 - 7
    64.5 - 2x10

    wave 2, week 2, day 1


    Press:

    61KG - 3
    70 - 3
    79.5 - 5
    53 - 3x10

    Chins:

    BW + 10KG - 8
    BW + 5KG - 8
    BW – 11


    wave 2, week 2, day 2


    Dead:

    121KG - 3
    141 - 3
    158 – 4

    Wave 2, week 2, day 4


    Squat:

    87KG - 3
    101 - 3
    113 - 6
    65.5 - 3x10

    Wave 2, week 3, day 1

    Press:

    66KG - 5
    74KG - 3
    83.5KG - 4
    54KG - 4x10

    Chins

    BW + 10KG - 8
    BW + 5KG – 8

    Wave 2, week 3, day 2


    Dead:

    131KG - 5
    148.5 - 3
    166 – 2


    Wave 2, week 3, day 3


    Bench:

    99KG – 5
    113KG – 3
    126KG – 4
    76KG – 3x10

    Dips:

    BW + 30KG – 2x5

    Rows:

    71KG – 3x5

    Wave 2, week 3, day 4


    Squat:

    94KG – 5
    106 – 3
    119 – 6
    66 – 3x10

    Barbell thrusts:

    61KG – 2x8
    Last edited by nkelman; 01-27-2012 at 06:06 PM.

  5. #5
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    Currently just started a deload week. Just going to push the prowler and do two light workouts to stay in the groove.

  6. #6
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    Looking good man. Have you got a copy of the 2nd edition of 5/3/1?

  7. #7
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    Wave 3, week 1, day 1

    Press:

    58.5KG - 5
    67.5 - 5
    77 - 6
    54.5 - 4x10

    Chins:

    BW + 10KG - 9
    BW + 5KG - 9
    BW - 9

    Neck harness: 2x50

    Brutal week at work. We finished our display home frame, we killed it. The archatech came up shook our hands, and another builder is pulling their home down and starting again coz ours is too good.

  8. #8
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    Wave 3, week 1, day 2

    Dead:

    117KG - 5
    136 KG - 5
    153 KG - 5, 2 (20second rest)
    96KG - 2x10

    Good mornings:

    31KG - 2x10

    Natural GHR - 2x8

    Keep dropping my hips on deadlifts, got to stop

  9. #9
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    Wave 3, week 1, day 3

    Bencho:

    88KG - 5
    101 - 5
    115.5 - 7
    71 - 3x10

    Dips:

    BW + 30KG - 5, 4

    Rows:

    81KG - 3x5

    Assistance was hard. Bench doesnt like a week off.

  10. #10
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    starting strength coach development program
    Wave 3, week 1, day 3

    Bencho:

    88KG - 5
    101 - 5
    115.5 - 7
    71 - 3x10

    Dips:

    BW + 30KG - 5, 4

    Rows:

    81KG - 3x5

    Assistance was hard. Bench doesnt like a week off.

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