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Thread: From Pole to Pole

  1. #1
    Join Date
    Feb 2013
    Posts
    56

    Default From Pole to Pole

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    Day 1

    Deadlift
    BAR x5 | 60 x3 | 100 x2 | 140 x1 | 180 x1 (NO BELT)
    1. 200 x3
    2. 210 x3
    3. 220 x3
    4. 200 x3
    5. 190 x3

    Front Squat
    BAR x5 | 60 x3 | 80 x2 | 100 x1
    1. 100 x6
    2. 100 x6
    3. 90 x6
    4. 80 x6

    Chinup
    1. BW x8
    2. BW x8
    3. BW x6

    Seated Cable Row
    3x8-12

    NOTE: Too fatigued after front squats to perform planned paused work so chinups and cable rows were performed to complete workout. Running on 4 hours sleep with remnants of the flu and after 6 hours of lectures and study I was too preoccupied with thoughts of my latex mattress which distracted me from my training.

    Looking forward to squats next workout.

  2. #2
    Join Date
    Feb 2013
    Posts
    56

    Default

    Day 1

    Squat
    BAR x5 | 60 x3 | 100 x2 | 140 x1 | 160 x1 (NO BELT)
    1. 180 x3
    2. 190 x3
    3. 180 x3
    4. 180 x3
    5. 170 x3

    Bench
    BAR x5 | 60 x3 | 80 x2 | 100 x1
    1. 115 x2
    2. 115 x2
    3. 110 x2
    4. 110 x2
    5. 105 x2

    Bulgarian Split Squat (NO BELT)
    BAR x5 | 60 x3 | 80 x2
    1. 90 x5
    2. 100 x5
    3. 90 x5

    Box Jumps
    x5

    NOTE: Still not feeling 100%;the flu really beat me up this time. BSS movement pattern not yet adequately ingrained, and my leg length discrepancy adds another degree of difficulty in perfecting the technique. Squat form getting even better, and I think my box jumps are improving so it's time to start measuring them. Explosive bench work felt great, which was surprising. Mid-week massage did wonders!

    Can't wait for deadlifts in a couple days!

  3. #3
    Join Date
    Feb 2013
    Posts
    56

    Default

    Also I am going to make a slight adjustment to my programming. I will swap my assistance work on squat and deadlift days. Deadlift days will rotate GM and RDL, and squat days will rotate front squats and BSS. I think squat assistance after deadlifts isn't working well for me just yet.

  4. #4
    Join Date
    Aug 2010
    Location
    Chicago
    Posts
    6,018

    Default

    Do you prefer the geographic north and south poles or the magnetic?

  5. #5
    Join Date
    Feb 2013
    Posts
    56

    Default

    Neither. The geomagnetic poles.

    No, really I reference the biological pole(s). As it bears relevance to my evolution as a powerlifter.

  6. #6
    Join Date
    Jan 2011
    Location
    Indiana
    Posts
    3,057

    Default

    starting strength coach development program
    Quote Originally Posted by Pole Position View Post
    Neither. The geomagnetic poles.

    No, really I reference the biological pole(s). As it bears relevance to my evolution as a powerlifter.
    http://www.youtube.com/watch?v=IRsPheErBj8

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