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Old 12-03-2007, 01:56 PM   #101
Mike Groth
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Re: Mike's Log

Monday 12/3/2007

Starting Strength "B"

Squat
45x10
95x5
135x3
185x3
195x5x3

Shoulder Press
45x10
95x5
125x5x3

Power Clean
45x5
95x5
135x5

Curls
95x8x2

Overall
This is really the first day of SS. Last week I only did 1 day but now the program will officially start.
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Old 12-07-2007, 10:24 AM   #102
Mike Groth
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Re: Mike's Log

Wednesday 12/5/2007

Starting Strength "A"

Squats
45x5
45x5
95x5
110x5
160x5
176x5
206x5x3

Bench
45x5
95x5
135x5
190x5x3

Deadlift
45x5
95x5
135x5
185x3
235x3
285x2
300x5

Dips
12-10-8

Overall
Felt strong with all my lifts today. I need to make sure I think about driving up out of the bottom of the squat while on the way down.
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Old 12-07-2007, 10:32 AM   #103
Mike Groth
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Re: Mike's Log

Thursday 12/6/2007

Starting Strength "B"

Squats
45x10
95x5
110x5
176x3
211x5x3

Shoulder Press
45x5
95x5
135x5/135x4/135x4

Power Cleans
45x5
95x5
135x5

Weighted Pullups

Overall
Shoulder press is still stuck around 135x5. Weighted pullups were done w/ the body armor (8lbs) with no plates. I did as many dead hangs then did kip to negatives. My lats are definitely feeling it today (Friday).
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Old 12-13-2007, 06:53 PM   #104
Mike Groth
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Re: Mike's Log

Saturday 12/8/2007

"Murph"
notes: as rx'd but no weight vest and done Cindy style.

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

1:09:--

Overall
I had a bad day. I just completely hit a wall after the 11th round. It felt like I was gonna puke and I was just happy to finish the WOD. I should blow this time away next time we do this WOD.
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Old 12-13-2007, 07:01 PM   #105
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Re: Mike's Log

Monday 12/10/2007

Starting Strength

Squats
215x5x3

Bench Press
195x5
185x5x2

Deadlift
305x5

Overall
Except for my bench press I was able to go up on all the lifts. But I was still sore from Murph so Im sure that had something to do with it.
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Old 12-13-2007, 07:12 PM   #106
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Re: Mike's Log

Wednesday 12/12/2007

Starting Strength

Squats
220x5x3

Shoulder Press
130x5x3

Power Clean
135x5

Overall
Felt pretty strong on the squats only 5 pounds from my previous 5 rep PR. My shoulder press still isnt going up but I will stick with it and hopefully I will see some gains there. And Im still working on technique of my power clean.
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Old 12-13-2007, 07:16 PM   #107
Mike Groth
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Re: Mike's Log

Thursday 12/13/2007

CF SoCal WOD
notes: as rx'd

45 Thrusters (95lbs)
1000m row

8:50

Overall
This WOD kicked my ***. I couldnt even get my shoes out of the rower straps. Instead I just took my feet out of the shoes and fell off the rower. Then laid there sucking air for a good 5-10 minutes. On a good note...I beat Ahmik!!!!!
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Old 12-18-2007, 09:28 PM   #108
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Re: Mike's Log

Saturday 12/15/2007

Starting Strength

Squats
225x5x3

Bench Press
195x5x3


Deadlift
310x5


"Afterburner"
5 Rounds of:
50 Squats
20 Burpee Pullups
notes: As rx'd

33:25

Overall
Still seeing progress on my lifts. I tied my old 5 rep max on my squat today. The form on my DL was solid as well. "Afterburner" after doing a strength routine absolutely killed me though.
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Old 12-18-2007, 09:32 PM   #109
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Re: Mike's Log

Monday 12/17/2007

Starting Strength

Squats
230x5x3 PR

Shoulder Press
135x5x2
135x3

Power Clean
135x5

Pullup Ladder
1 pullup the 1st min, 2 the 2nd, etc:

11 rounds (66 total pullups)

Overall
I hit a new PR on 5 rep max for squats today.
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Old 01-07-2008, 01:32 PM   #110
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Re: Mike's Log

Saturday 1/5/2008

Starting Strength

Squats
255x5x3

Bench Press
210x5x2 (4 reps on last set)

Deadlift
325x5

Overall
3 new PRs today. Still seeing solid gains.
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