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  1. #21
    Join Date
    Oct 2008
    Location
    West Virginia
    Posts
    60

    Default

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    12/07/2013

    Bench Press


    Warmups:

    45 x 2 x 5
    90 x 5
    130 x 5
    155 x 5

    Worksets:

    185 x 3

    PR's and a 2 plate bench coming soon.

  2. #22
    Join Date
    Oct 2008
    Location
    West Virginia
    Posts
    60

    Default

    Squat

    Warmups:

    45 x 2 x 5
    95 x 5
    135 x 3
    175 x 2
    205 x 1

    Worksets:


    225 x 5, 225 x 4 (Failed! Booo!)


    Deadlift


    Worksets:

    225 x 5 (5 singles) (PR!)



    I'll try the squats again here in a few days. I didn't actually fail any reps, but on rep 4 the bar got way forward of the midfoot, so I good-morninged the weight up, and I thought I might have hurt my back. I waited a few minutes and felt fine, so decided to just move on straight to deadlifts. It's funny because my bar speed at the bottom of the squat is great, but the weight just seems to really slow down at the top. Need to work on keeping my chest up on the ascent and driving my traps into the bar. Also hips need to go straight up, not back.

    Last edited by Ringer3; 12-10-2013 at 11:53 AM.

  3. #23
    Join Date
    Oct 2008
    Location
    West Virginia
    Posts
    60

    Default

    Squat

    Warmups:

    45 x 2 x 5
    95 x 5
    135 x 3
    175 x 2
    205 x 1

    Worksets:


    225 x 5 x 3 (PR!)


    Bench Press


    Warmups:

    Don't remember


    Worksets:

    165 x 2 x 5, 165 x 8 (AMRAP)

    I'll try to hit 187.5 for a triple on my next bench day. I also did some press work (100 x 2 x 5, 100x 7). Busy Holiday season so lifting is a little more sporadic then I'd like. Deadlifts incoming tomorrow. Might actually prioritize my deads over my squats for a week or two to see if I can get my numbers to balance out... currently squatting and deadlifting @ 225.
    Last edited by Ringer3; 12-16-2013 at 11:44 AM.

  4. #24
    Join Date
    Oct 2008
    Location
    West Virginia
    Posts
    60

    Default

    Bench Press

    Warmups:

    45 x 5
    85 x 5
    100 x 5
    135 x 5
    160 x 5

    Worksets:

    187.5 x 3



    Deadlifts

    Worksets:

    235 x 5 singles



  5. #25
    Join Date
    Oct 2008
    Location
    West Virginia
    Posts
    60

    Default

    Just a quick little update since I don't have much time. Squatted 230 today, but I will probably be repeating this weight since I'm starting to have a problem with the weight getting forward of the midfoot and heels coming off the ground.

  6. #26
    Join Date
    Aug 2011
    Location
    San Antonio
    Posts
    274

    Default

    starting strength coach development program
    Are you wearing shoes made for squatting in? I have a pair of Rogue Do-Wins and those things are amazing.

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