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Baldie's Starting Strength

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    #32
    Baldie
    Registered Users Posts: 1,198 ✭✭✭Baldie


    Back to this again... My goals are to reach the following lifts in 4-6 weeks:

    Squat 5 x 130kg
    Bench Press 5 x 95kg
    Deadlift 5 x 135kg
    Press 5 x 57.5kg
    Power Clean: 3 x 70kg

    This will equal my previous big lifts, (2 years ago).

    Squat: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 40kg
    Warm Up: 1x3 60kg
    Warm Up: 1x2 80kg
    Working Sets: 3x5 102.5kg

    Bench Press: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 35kg
    Warm Up: 1x3 45kg
    Warm Up: 1x2 60kg
    Working Sets: 3x5 70kg

    Deadlift: Warm Up: 2x5 45kg
    Warm Up: 1x3 65kg
    Warm Up: 1x2 95kg
    Working Sets: 1x5 115kg

    Easy!


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    #33
    Baldie
    Registered Users Posts: 1,198 ✭✭✭Baldie


    Same goals as before:

    Squat 5 x 130kg
    Bench Press 5 x 95kg
    Deadlift 5 x 135kg
    Press 5 x 57.5kg
    Power Clean: 3 x 70kg

    Squat: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 35kg
    Warm Up: 1x3 50kg
    Warm Up: 1x2 70kg
    Working Sets: 3x5 90kg

    Bench Press: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 35kg
    Warm Up: 1x3 45kg
    Warm Up: 1x2 60kg
    Working Sets: 3x5 70kg

    Deadlift: Warm Up: 2x5 40kg
    Warm Up: 1x3 60kg
    Warm Up: 1x2 85kg
    Working Sets: 1x5 100kg

    Chin Ups for Reps, 7/6/6


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    #34
    Baldie
    Registered Users Posts: 1,198 ✭✭✭Baldie


    Squat: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 35kg
    Warm Up: 1x3 55kg
    Warm Up: 1x2 75kg
    Working Sets: 3x5 95kg

    Press: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 25kg
    Warm Up: 1x3 35kg
    Warm Up: 1x2 40kg
    Working Sets: 3x5 50kg

    Power Clean: Warm Up: 2x5 25kg
    Warm Up: 1x5 35kg
    Warm Up: 1x3 40kg
    Working Sets: 5x3 50kg

    Pull Ups for Reps: 6/5/3 (Need to improve on these!!!)


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    #35
    Baldie
    Registered Users Posts: 1,198 ✭✭✭Baldie


    Squat: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 40kg
    Warm Up: 1x3 60kg
    Warm Up: 1x2 80kg
    Working Sets: 3x5 100kg

    Bench Press: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 40kg
    Warm Up: 1x3 55kg
    Warm Up: 1x2 70kg
    Working Sets: 3x5 80kg

    I tweaked my back on the last rep of squats, so I gave the deadlifts a miss, and did some hyperextensions.

    Dips for Reps, 10/8/7


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    #36
    Baldie
    Registered Users Posts: 1,198 ✭✭✭Baldie


    Squat: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 40kg
    Warm Up: 1x3 60kg
    Warm Up: 1x2 80kg
    Working Sets: 3x5 102.5kg

    Press: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 25kg
    Warm Up: 1x3 35kg
    Warm Up: 1x2 40kg
    Working Sets: 3x5 52.5kg

    Power Clean: Warm Up: 2x5 30kg
    Warm Up: 1x5 35kg
    Warm Up: 1x3 45kg
    Working Sets: 5x3 55kg

    Supersets
    Overhead Tripcep Extensions: 10kg x 15 x 3 sets
    Hammer Curls: 10kg x 15 x 3 sets


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    #37
    Baldie
    Registered Users Posts: 1,198 ✭✭✭Baldie


    Squat: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 40kg
    Warm Up: 1x3 60kg
    Warm Up: 1x2 80kg
    Working Sets: 3x5 105kg

    Bench Press: Warm Up: 2x5 Empty Bar
    Warm Up: 1x5 40kg
    Warm Up: 1x3 55kg
    Warm Up: 1x2 75kg
    Working Sets: 3x5 85kg (Failed)

    Deadlift: Warm Up: 2x5 40kg
    Warm Up: 1x3 65kg
    Warm Up: 1x2 90kg
    Working Sets: 1x5 110kg


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