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Thread: Kk's log

  1. #1
    Join Date
    Oct 2012
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    14

    Default Kk's log

    • starting strength seminar april 2024
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    A little about myself: 35 years old. Competed in powerlifting from 1992-2002 with the last few years in the 220s. I let life get in the way and haven't been to a gym more tha a couple times a year since 2004 or so.

    I started back about two weeks ago in my apartment Rec room doing some dumbbell and mobility work. The plan is to do this for 1-2 months then begin 5x5 program to try and take as much advantage of muscle memory as I can before progressing back to regular periodization. Then hitting a raw meet by the end of next year. I've never kept a web log bf but am thinking it will help keep me motivated. Current body weight is right around 200. Last couple workouts were as follows:

    10/21

    Db incline: 5x12x40
    Pulldowns: 5x12x110, 5x12x90
    Flies: 4x10
    Db tricep extension and curls: 5x12

    10/22

    Treadmill: 12 minutes alternating 1 min each of 3mph and 5.3mph

  2. #2
    Join Date
    Oct 2012
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    14

    Default

    10/23/12

    Stretched

    Superset
    Db row: 5x12x50
    Db overhead press: 4x10,6x30

    3 way lateral complex: 3x10x10

    Superset:
    Rev grip machine bench- 3x12x60, 2x12x80
    Db curls: 5x10x12

  3. #3
    Join Date
    Oct 2012
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    14

    Default

    10/24

    Stretch
    12 mins treadmill intervals
    Abs and knee rehab work

    10/25

    Db snatches: 8x35/45/45
    Overhead lunge: 4x16 stepsx25

    Superset
    Leg curls: 4x12x90
    One leg squat: 3x10xbw

  4. #4
    Join Date
    Oct 2012
    Posts
    14

    Default

    Last couple of workouts:

    11/2/12

    Hang clean: 4x5x115
    Sq: 3x5x165
    Med Bp: 5x5x135
    Db rows: 31 reps at 60

    11/3/12

    Sq 3x5x175
    Con on 4" deficit: 3x5x265
    MP: 4x5x85
    Superset
    Cg Bp: 3x10x95
    Curls: 3x10

    11/6

    Hang clean: 4x5x125
    Sq 3x5x185
    Med Bp 5x135, 4x5x145
    Db rows 27 reps at 65
    Good mornings: 2x10x65 to stretch

  5. #5
    Join Date
    Oct 2012
    Posts
    14

    Default

    11/8/12

    Sq. 3x5x195
    Con dl on 4" block. 5x225, 3x5x275
    Mp: 5x75, 4x5x95
    Superset
    Curls 3x10
    Cgbp 3x10

    11/10/12
    Hang clean 4x5x135
    Sq 3x185 3x5x205
    Med grip Bp 5x135, 4x5x155
    Db row 32 reps at 65

  6. #6
    Join Date
    Oct 2012
    Posts
    14

    Default

    starting strength coach development program
    11/13/12

    Sq: 5x185, 3x5x215
    Con dl on 3" deficit: 5x245, 2x5x295
    Mp: 5x 85, 4x5x105

    Superset
    Close grip Bp: 3x10
    Fat bar curls: 2x8, 1x12

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