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Thread: colwyn's log

  1. #1
    Join Date
    Mar 2013
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    34

    Default colwyn's log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Goals
    -----
    Squat - 500
    Deadlift - 500
    Bench - 400
    Press - 225


    Will update goals as I accomplish them.


    Current focus: size

  2. #2
    Join Date
    Mar 2013
    Posts
    34

    Default

    1st cycle of 5/3/1; started the 1's this week

    Squat - 310 x 5; 355 x 3; 395 x 3 [434]

    Leg press - 270 x 15 x 4
    SLDL - 115 x 12 x 4
    Leg curl - 85 x 12 x 4
    Calf raise - 145 x 20 x 4
    Last edited by colwyn; 03-19-2013 at 09:41 PM.

  3. #3
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    Mar 2013
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    Bench - 230 x 5; 260 x 3; 290 x 5 [338]

    Incline db - 45 x 12 x 4 / Dips - 21, 11, 6, 8 (superset)
    Incline flye - 35 x 12 x 2; 30 x 12 x 2
    Rope crunch - 90 x 25 x 4
    Medball twist - 6lb x 40 x 4
    Last edited by colwyn; 03-19-2013 at 09:43 PM.

  4. #4
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    Mar 2013
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    Deadlift - 310 x 5; 355 x 3; 395 x 5 [461]

    Back extensions - 25 x 5 x 3
    Wide pull-ups - 12
    T-bar row - 70 x 12 x 4
    Reverse pulldown - 80 x 12 x 3; 25 drop set
    21s - 35 x 4
    Down the rack - 35 x 1

  5. #5
    Join Date
    Mar 2013
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    Press - 145 x 5; 160 x 3; 180 x 4 [204]

    Seated db - 40 x 12 x 4; 40 x 8
    Lat db/Bent db - 5 x 15/5 x 12 x 4
    CG bench - 115 x 12 x 5

  6. #6
    Join Date
    Mar 2013
    Posts
    34

    Default

    starting strength coach development program
    de-load week

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