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Old 10-01-2010, 04:45 PM   #176
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 145x5; 170x5; 200x3; 145x8
Push press: 85x5; 110x5; 130x5; 150x5; 175x3; 130x8
Barbell row: 95x5; 120x5; 145x5; 165x5; 195x3; 145x8
Curls: 3 @ 80x8
Tri PD: 3 @ 140x5

Weight: 195.
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Old 10-04-2010, 02:27 PM   #177
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Re: 3x3

Today:

Safety bar squat: 100x5; 125x5; 150x5; 175x5; 200x5
Push press: 90x5; 110x5; 135x5; 155x5; 175x3. I was supposed to get 5 on the last set. Didn't come close. Missed the 4th rep pretty badly.
Barbell row: 100x5; 125x5; 145x5; 170x5; 195x5
Weighted incline sit ups: 2 @ 75x8

Weight: 196
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Old 10-06-2010, 04:54 PM   #178
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Re: 3x3

Today:

Safety bar squat: 100x5; 125x5; 150x5; 150x5
RDL: 120x5; 140x5; 165x5; 195x5
CG BP: 120x5; 145x5; 170x5; 195x3. A little too aggressive with the weights here. I've only done one Wed workout in forever so I should have scaled back on these.
Weighted incline sit ups: 2 @ 80x5
Back extension: 2 @ 45x8

Weight: 196
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Old 10-09-2010, 02:10 PM   #179
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Re: 3x3

Yesterday:

Safety bar squat: 100x5; 125x5; 150x5; 175x5; 205x3; 150x8
Push press: 90x5; 110x5; 135x5; 155x5; 180x2 (missed the 3rd rep); 135x8
Barbell row: 100x5; 125x5; 145x5; 170x5; 200x3; 145x8
Curls: 3 @ 85x5
Tri PD: 3 @ 140x6

Weight: 195
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Old 10-13-2010, 04:53 PM   #180
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Re: 3x3

Today:

Safety Bar Squat: 100x5; 130x5; 155x5; 155x5
RDL: 120x5; 145x5; 170x5; 195x5
CG BP: 120x5; 145x5; 165x5; 190x5
Weighted incline sit ups: 2 @ 80x6
Back extensions: 2 @ 45x8

Weight: 198. I missed Monday's work out. My truck was in the shop for 2 days and I couldn't get to the gym.
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Old 10-15-2010, 04:12 PM   #181
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Re: 3x3

Today:

Push press: 90x5; 110x5; 135x5; 155x5; 180x2; 135x8. Missed the 3 rd rep at 180 again although I came much closer than last week.
Safety bar squat: 100x5; 130x5; 155x5; 180x5; 210x3; 155x8
Barbell row: 100x5; 125x5; 150x5; 175x5; 205x3; 150x8
Curls: 3 @ 85x6
Tri Pd: 3 @ 140x7

Weight: 197

I'll cycle back next week for what will probably be the last 6 week run through with this template.
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Old 10-18-2010, 03:43 PM   #182
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 140x5; 160x5; 190x5
Push press: 85x5; 105x5; 125x5; 145x5; 170x4 (Missed the 5th rep. Arggh!)
Barbell row: 95x5; 115x5; 140x5; 165x5; 185x5
Weighted incline sit ups: 2 @ 80x6

Weight: 196.
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Old 10-20-2010, 03:39 PM   #183
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 140x5; 140x5
RDL: 120x5; 140x5; 165x5; 190x5
CG BP: 120x5; 145x5; 170x5; 195x4
Weighted incline sit ups: 2 @ 80x7
Back extensions: 2 @ 50x5

Weight: 198.

I forgot to cycle back the weight on CG BP and RDL's. I'll do that next week.
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Old 10-22-2010, 03:25 PM   #184
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 140x5; 165x5; 195x3; 140x8
Push press: 85x5; 105x5; 125x5; 145x5; 175x3; 125x8. Felt much better today than on Monday.
Barbell row: 95x5; 115x5; 140x5; 165x5; 190x3; 140x8
Curls: 3 @ 85x7
Tri PD: 3 @ 140x8

Weight: 197.
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Old 10-25-2010, 02:51 PM   #185
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 145x5; 170x5; 195x5
Push press: 85x5; 105x5; 125x5; 145x5; 170x5. Much better than last week.
Barbell row: 95x5; 120x5; 145x5; 165x5; 190x5
Weighted incline sit ups: 2 @ 80x7

Weight: 200. A little too much porking out this weekend.
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Old 10-27-2010, 04:40 PM   #186
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 145x5; 145x5
RDL: 120x5; 140x5; 165x5; 190x5
CG BP: 115x5; 135x5; 160x5; 180x5. Cycled back a bit on these.
Weighted incline sit ups: 2 @ 80x8
Back extensions: 2 @ 50x6

Weight: 198
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Old 10-29-2010, 04:37 PM   #187
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Re: 3x3

Today:

Safety bar squat: 95x5; 120x5; 145x5; 170x5; 200x3; 145x8
Push press: 85x5; 105x5; 125x5; 145x5; 175x3; 125x8
Barbell row: 95x5; 120x5; 145x5; 165x5; 195x3; 145x8
Curls: 3 @ 85x8
Tri PD 3 @ 150x5

Weight: 198
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Old 11-01-2010, 03:44 PM   #188
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Re: 3x3

Today:

Safety bar squat: 100x5; 125x5; 150x5; 175x5; 200x5
Push press: 90x5; 110x5; 135x5; 155x5; 175x3 (missed on the 4th rep, was supposed to do 5)
Barbell row: 100x5; 125x5; 145x5; 170x5; 195x5
Weighted incline sit ups: 2 @ 80x8

Weight: 200
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Old 11-03-2010, 03:45 PM   #189
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Re: 3x3

Today:

Safety bar squat: 100x5; 125x5; 150x5; 150x5
RDL: 120x5; 145x5; 170x5; 195x5
CG BP: 115x5; 140x5; 165x5; 185x5
Weighted incline sit ups: 2 @ 85x5
Back extensions: 2 @ 50x7

Weight: 199
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Old 11-05-2010, 02:37 PM   #190
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Re: 3x3

Today:

Safety bar squat: 100x5; 125x5; 150x5; 175x5; 205x3; 150x8
Push press: 85x5; 110x5; 130x5; 150x5; 175x3; 130x8
Barbell row: 100x5; 125x5; 145x5; 170x5; 200x3; 145x8
Curls: 3 @90x5
Tri PD: 3 @ 150x6

Weight: 198
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Old 11-08-2010, 05:28 PM   #191
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Re: 3x3

Today:

Safety bar squat: 100x5; 130x5; 155x5; 180x5; 205x5
Push press: 95x5; 110x5; 130x5; 150x5; 175x4. Got 1 more rep than last week but ran out of gas.
Barbell row: 100x5; 125x5; 150x5; 175x5; 200x5
Weighted incline sit ups: 2 @ 85x5

Weight: 199
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Old 11-11-2010, 03:01 PM   #192
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Re: 3x3

Yesterday:

Safety bar squat: 100x5; 130x5; 155x5; 155x5
RDL: 125x5; 150x5; 175x5; 200x5
CG BP: 120x5; 145x5; 165x5; 190x5
Weighted incline sit ups: 2 @ 85x6
Back extensions: 2 @50x8

Weight: 200
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Old 11-12-2010, 04:36 PM   #193
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Re: 3x3

Today:

Push press: 85x5; 110x5; 130x5; 150x5; 175x3; 130x8
Safety bar squat: 100x5; 130x5; 155x5; 180x5; 210x3; 155x8
Barbell row: 100x5; 125x5; 150x5; 175x5; 205x3; 150x8
Curls: 3 @ 90x6
Tri PD: 150x7; 150x5; 150x6. I had to do these at a different station than I usually do them at. Felt a lot harder than usual. Gym was packed today, probably because it was closed yesterday for Veteran's Day.

Weight: 199
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Old 11-15-2010, 04:58 PM   #194
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Re: 3x3

Today:

Safety bar squat: 105x5; 130x5; 155x5; 185x5; 210x5
Push press: 85x5; 110x5; 130x5; 150x5; 175x5. Finally! Felt really good today. I'm pretty sure this is a 5 rep PR for me. I know it's the best I've done this year.
Barbell row: 105x5; 130x5; 155x5; 180x5; 205x5
Weighted incline sit ups: 2 @ 85x6

Weight: 199
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Old 11-17-2010, 04:56 PM   #195
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Re: 3x3

Today:

Safety bar squat: 105x5; 130x5; 155x5; 155x5
RDL: 130x5; 155x5; 180x5; 205x5
CG BP: 120x5; 145x5; 170x5; 195x5. Pretty easy which was pleasantly surprising.
Weighted incline sit ups: 2 @ 85x7
Back extensions: 2 @ 55x5

Weight: 199.

Checked my log from a couple of years ago and realized the 175x5 push press from Monday wasn't a PR. When I hit my push press PR of 210 (Dec. '08 weighing 220 lbs) I did a back off set of 185x5. That extra 20-25 lbs of body weight sure translated into much better press numbers. Being a couple of years younger might be a factor although I don't feel like age is limiting me at all yet.
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Old 11-19-2010, 05:54 PM   #196
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Re: 3x3

Today:

Safety bar squat: 105x5; 130x5; 155x5; 185x5; 215x3; 155x8
Push press: 85x5; 110x5; 130x5; 150x5; 180x3; 130x8
Barbell row: 105x5; 130x5; 155x5; 180x5; 210x3; 155x8
Curls 90# 7,7,6
Tri PD: 3 @150x7

Weight: 200.
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Old 11-22-2010, 04:29 PM   #197
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Re: 3x3

Today:

Started a new cycle with a different template. I'm going to go back to singles, double and triples. 3 weeks on and then one deload week.

Safety bar squat: 105x5; 135x3; 155x3; 175x3; 195x3; 215x3
Push press: 95x5; 115x3; 135x2; 145x2; 155x2; 165x2; 175x2
Barbell row: 105x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 215x1; 175x8
Weighted incline sit ups: 2 @85x7

Weight: 200
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Old 11-22-2010, 05:24 PM   #198
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Re: 3x3

Have you tested your 1RM on the push press since doing the Starr routine? I think 195 was your max before you started it (max at your lower body weight, that is).
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Old 11-24-2010, 05:34 PM   #199
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Re: 3x3

Quote:
Originally Posted by MortalWombat View Post
Have you tested your 1RM on the push press since doing the Starr routine? I think 195 was your max before you started it (max at your lower body weight, that is).
I did 190 back in September after a vacation. Last week I did 180x3 which probably correlates to about 190 so I think that is pretty much where I'm at on push presses. On my current cycle I'm hoping to hit 190 in 3 weeks, 195 in 7 weeks and 200 in 11 weeks. That's the plan anyway. Reality sometimes has a way of messing things up.

Today:

Safety bar squat: 105x5; 135x3; 155x2; 175x2; 195x2; 205x2; 215x2; 225x2
Push press: 95x5; 115x3; 135x1; 145x1; 155x1; 165x1; 175x1; 180x1; 145x8
Barbell row: 105x5; 135x3; 155x3; 175x3; 195x3; 205x3
Weighted incline sit ups: 2 @ 85x8

Weight: 199.
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Old 11-26-2010, 05:57 PM   #200
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 155x1; 175x1; 195x1; 215x1; 225x1; 235x1; 190x8
Push press: 95x5; 115x3; 135x3; 155x3; 165x3; 175x3
Barbell row: 105x5; 135x3; 155x2; 175x2; 190x2; 200x2; 210x2
Curls: 3 @90x7
Tri PD: 3 @150x8

Weight: 199
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