Session 7 Starting Strength: Squats, Bench Press, Deadlifts


 

  • Rowing (machine):
  • 0:01:30 || 250 m || 40 % (+17 pts)
  • 250 m || 2:50 split || 40 % (+18 pts)
  • Barbell Squat:
    • 45 lb x 5 reps (+31 pts)
    • 45 lb x 5 reps (+31 pts)
    • 70 lb x 5 reps (+37 pts)
    • 100 lb x 3 reps (+36 pts)
    • 145 lb x 2 reps (+41 pts)
    • 185 lb x 5 reps (+81 pts)
    • 185 lb x 5 reps (+81 pts)
    • 185 lb x 5 reps (+81 pts)
    • 235 lb x 1 reps (+62 pts)
  • Barbell Bench Press:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 70 lb x 5 reps (+42 pts)
    • 95 lb x 3 reps (+40 pts)
    • 125 lb x 2 reps (+41 pts)
    • 140 lb x 5 reps (+68 pts)
    • 140 lb x 5 reps (+68 pts)
    • 140 lb x 5 reps (+68 pts)
    • 150 lb x 1 reps (+40 pts)
  • Barbell Deadlift:
    • 95 lb x 5 reps (+44 pts)
    • 95 lb x 5 reps (+44 pts)
    • 125 lb x 3 reps (+43 pts)
    • 180 lb x 2 reps (+53 pts)
    • 215 lb x 5 reps (+99 pts)

1000 meter row and windmills


Has it been this long since I’ve recorded anything? Means I’m probably not doing a good job of exercising!

Sunday:
Rowing 250 meters x 4;
Pacing: 2:45/500; 2:33/500; 2:11/500; 1:44/500

Forgot how nice

Monday:
KB Windmills at lunch to stretch tight shoulders.  Started to get cramping in the lats, so it’s been too long since I’ve done this.

100m Rowing Sprints


250m Rowing x 2

Sprints:
100m, 18 seconds, 1:30/500 pace, 43 strokes/minute;
100m, 17 seconds, 1:26/500 pace, 42 strokes/minute;
100m, 16 seconds, 1:23/500 pace, 47 strokes/minute;

Achieved PR with 16 second row.  The first sprint tied my previous PR.  Also, achieved my best instantaneous row pace with a 1:19/500m fastest average with a 1:23/500m pace.

 

Squat Rack


It’s been a busy weekend full of projects that we’ve put off for the past couple of weekends, but one that I’d been procrastinating on was putting together the squat rack.  It’s been almost a year since we moved into this house, so we’ve not done any meaningful squats since then.  All it took was for Penny to suggest she’d like doing some back squats again for me to finally put the pieces together.

I threw a thick climbing rope over the pullup bar and laid on the ground, pulling myself to my feet 6 times.

85# Shoulder press x 5;

250meter row x 3 (1:20, 1:10, 1:05)

Front Squat
85# x 3;
100# x 3;
120# x 3;
140# x 3;

Deadlift 185# x 5

Resisted the urge to go heavier and just focused on technique.

Rowing, Deadlifts, and KB OHS


250m Row, 1:29,
.
Barbell Deadlifts 255# x 4,
.
500m Row, 2:41,
.
Barbell Deadlifts 235# x 4,
.
1000m Row, 4:54,
.
Barbell Deadlifts 185# x 4,
.
KB Overhead Squat, 35# x 3/side

Tabata Intervals: Rowing


Warmup:
15# KB Windmills x 3/side x 2 sets;

15# KB 1-handed swings x 10/side x 2 sets;

250m Row;

Workout:
Tabata Rowing Intervals (20 second row, 10 second rest; repeat for 8 intervals);
Distance in meters per interval:
87, 91, 95, 95, 94, 89, 94, 96

Total meters rowed: 743

Rowing and Barbell Snatch Movements


Rowing, 250m x 4 (2:49, 2:29, 2:11, 1:51)

Snatch Grip BTN, Push Press

Snatch Balance

Snatch

50# Kettlebell Pushpress x 5 x 3 (per side)

Rowing, Chinups, & Ball Slams


250m Row, 1:08

Ring Chinups (false grip) x 5

500m Row, 2:09

14# Ball Slams x 20

250m Row, 1:22

It seems that in the past few weeks when I start going anaerobic, my lungs have a strange burning to them.  I’ve been out of breathe before but never had this kind of burning.  Once I start to catch my breath, the  burning dissipates.  Not sure if this is left over from a couple of bouts with chest congestion this year; the lack of sprinting activities this year; or a combination of both.  I’ve got an annual doctor appointment coming up in a couple of weeks, so we’ll see if he hears anything unusual then.

Also experiencing a bit of elbow discomfort, mostly in the right elbow.  Some of it might be the chinups and ball slams, but some could be all the weights, boxes and tubs I’ve been carrying this week.  Nothing serious at this point, but just listening to my body.  I’ve certainly done myself grief before by ignoring stuff like this.

Swings and Rings


Been too little exercise with all the other interruptions (packing, moving, sore foot, lung congestion).  Just wanted a little something to move around.

Ring Chinups (false grip) as L-sits x 3

250m Row

50# Kettlebell Swings (2-hands) x 20

Ring chinups (holding 15# KB on my foot) x 3

20# Kettlebell Snatches x 10/side

Kettlebell Challenge: Week 1 Day 1


I wanted to see what kind of benefit I can gain from following Coach Izzy’s 5 week Kettlebell Workout, so I decided today was a good day to start.

Warmup:

250m Row x 4 with 30 second rest intervals
Kettlebell Windmills 10#, 3/side

Skills Mastery Workout:

KB Swings
35# x 10, 60 second rest
50# x 10

KB Press
25# x 5 per side, 60 second rest
25# x 5 per side

KB 1/2 Renegade Row
25# x 5 per side, 60 second rest
25# x 5 per side

Circuit Workout:

2 Rounds
6 KB Swings 50#
3 KB Press, Left 25#
3 KB Press, Right 25#
3 KB 1/2 Renegade Row, Left 25#
3 KB 1/2 Renegade Row, Right 25#
90 second rest

Circuit Time: 2:50

Since I’ve not focused exclusively on kettlebell workouts before, I didn’t add anything else into the workout scheme at this time, but I may continue to “grease the grooves” on other exercises like Pullups and Olympic Lifts as I go along.

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