Starting Strength Session 8: Squats, Presses, Cleans


 

  • Walked up the stairs (in lieu of the elevator):
    • 10 floors (+20 pts)
    • Teaching in upstairs classroom this week.
  • Barbell Squat:
    • 65 lb x 5 reps (+36 pts)
    • 65 lb x 5 reps (+36 pts)
    • 75 lb x 5 reps (+38 pts)
    • 115 lb x 3 reps (+40 pts)
    • 155 lb x 2 reps (+44 pts)
    • 190 lb x 5 reps (+83 pts)
    • 190 lb x 5 reps (+83 pts)
    • 190 lb x 5 reps (+83 pts)
  • Standing Barbell Shoulder Press:
    • 45 lb x 5 reps (+49 pts)
    • 45 lb x 5 reps (+49 pts)
    • 55 lb x 5 reps (+53 pts)
    • 70 lb x 3 reps (+47 pts)
    • 85 lb x 2 reps (+44 pts)
    • 105 lb x 5 reps (+74 pts)
    • 105 lb x 5 reps (+74 pts)
    • 105 lb x 5 reps (+74 pts)
  • Hang Clean:
    • 75 lb x 3 reps (+26 pts)
    • 75 lb x 3 reps (+26 pts)
    • 75 lb x 3 reps (+26 pts)
    • 115 lb x 3 reps (+34 pts)
    • 115 lb x 3 reps (+34 pts)
    • 115 lb x 3 reps (+34 pts)
    • 125 lb x 3 reps (+37 pts)
  • Front Barbell Squat:
    • 75 lb x 3 reps (+35 pts)
    • 75 lb x 3 reps (+35 pts)
    • 75 lb x 3 reps (+35 pts)
    • 115 lb x 3 reps (+46 pts)
    • 115 lb x 3 reps (+46 pts)
    • 115 lb x 3 reps (+46 pts)
    • 125 lb x 3 reps (+49 pts)
  • Standing Kettlebell Military Press:
    • 25 lb x 3 reps (+26 pts)
    • 25 lb x 3 reps (+26 pts)
  • Shoulder Dislocation:
    • 5 reps (+5 pts)
    • 5 reps (+5 pts)
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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)

Starting Strength session 6: Squats, Press, Cleans


  • Rowing (machine):
  • 0:12:05 || 2015 m (+146 pts)
  • Barbell Squat:
    • 50 lb x 5 reps (+32 pts)
    • 50 lb x 5 reps (+32 pts)
    • 70 lb x 5 reps (+37 pts)
    • 105 lb x 3 reps (+37 pts)
    • 140 lb x 2 reps (+40 pts)
    • 180 lb x 5 reps (+78 pts)
    • 180 lb x 5 reps (+78 pts)
    • 180 lb x 5 reps (+78 pts)
    • Tried squatting in loose jeans, but gave up on that idea after the first working set. Completed workout in boxers.
  • Standing Barbell Shoulder Press:
    • 45 lb x 5 reps (+49 pts)
    • 45 lb x 5 reps (+49 pts)
    • 55 lb x 5 reps (+53 pts)
    • 70 lb x 3 reps (+47 pts)
    • 85 lb x 2 reps (+44 pts)
    • 100 lb x 5 reps (+71 pts)
    • 100 lb x 5 reps (+71 pts)
    • 100 lb x 5 reps (+71 pts)
  • Hang Clean:
    • 65 lb x 5 reps (+30 pts)
    • 65 lb x 5 reps (+30 pts)
    • 75 lb x 5 reps (+33 pts)
    • 85 lb x 3 reps (+28 pts)
    • 95 lb x 2 reps (+25 pts)
    • 105 lb x 3 reps (+32 pts)
    • 105 lb x 3 reps (+32 pts)
    • 105 lb x 3 reps (+32 pts)
    • 105 lb x 3 reps (+32 pts)
    • 105 lb x 3 reps (+32 pts)
  • Front Barbell Squat:
    • 65 lb x 5 reps (+41 pts)
    • 65 lb x 5 reps (+41 pts)
    • 75 lb x 5 reps (+44 pts)
    • 85 lb x 3 reps (+37 pts)
    • 95 lb x 2 reps (+34 pts)
    • 105 lb x 3 reps (+43 pts)
    • 105 lb x 3 reps (+43 pts)
    • 105 lb x 3 reps (+43 pts)
    • 105 lb x 3 reps (+43 pts)
    • 105 lb x 3 reps (+43 pts)

Starting Strength: Squats, Bench Press, Deadlifts


A day of rest and focused effort to eat and eat and eat had me feeling like stepping up past what the Starting Strength spreadsheet had on my plate tonight. Starting to feel glimpses of lost glory.

  • Barbell Squat:
    • 65 lb x 5 reps (+36 pts)
    • 65 lb x 5 reps (+36 pts)
    • 85 lb x 5 reps (+41 pts)
    • 95 lb x 3 reps (+35 pts)
    • 135 lb x 2 reps (+39 pts)
    • 170 lb x 5 reps (+73 pts)
    • 175 lb x 5 reps (+75 pts)
    • 180 lb x 5 reps (+78 pts)
    • 210 lb x 1 reps (+52 pts)
  • Barbell Bench Press:
    • 65 lb x 5 reps (+41 pts)
    • 65 lb x 5 reps (+41 pts)
    • 80 lb x 5 reps (+45 pts)
    • 95 lb x 3 reps (+40 pts)
    • 115 lb x 2 reps (+39 pts)
    • 135 lb x 5 reps (+66 pts)
    • 135 lb x 5 reps (+66 pts)
    • 140 lb x 5 reps (+68 pts)
  • Barbell Deadlift:
    • 95 lb x 5 reps (+44 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 3 reps (+46 pts)
    • 165 lb x 2 reps (+47 pts)
    • 200 lb x 5 reps (+89 pts)
    • 250 lb x 1 reps (+68 pts)
  • Turkish Get-Up (kettlebell):
    • 10 lb x 3 reps (+20 pts)
    • 10 lb x 3 reps (+20 pts)
    • 10 lb x 3 reps (+20 pts)
    • 10 lb x 3 reps (+20 pts)

Starting Strength Session 4: Squats, Presses, Cleans


 

  • Turkish Get-Up (kettlebell):
    • 10 lb x 6 reps (+24 pts)
    • 10 lb x 6 reps (+24 pts)
    • 10 lb x 6 reps (+24 pts)
    • Alternating sides each 3 reps; primarily for shoulder and t-spine mobility; Performed before Squats, before Presses, and before Cleans
  • Barbell Squat:
    • 45 lb x 5 reps (+31 pts)
    • 45 lb x 5 reps (+31 pts)
    • 65 lb x 5 reps (+36 pts)
    • 95 lb x 3 reps (+35 pts)
    • 130 lb x 2 reps (+37 pts)
    • 165 lb x 5 reps (+70 pts)
    • 165 lb x 5 reps (+70 pts)
    • 165 lb x 5 reps (+70 pts)
    • ’tis hard to get into squatting after a 1.5 hr commute
  • Standing Barbell Shoulder Press:
    • 35 lb x 5 reps (+46 pts)
    • 35 lb x 5 reps (+46 pts)
    • 50 lb x 5 reps (+51 pts)
    • 65 lb x 3 reps (+45 pts)
    • 80 lb x 2 reps (+42 pts)
    • 95 lb x 5 reps (+69 pts)
    • 95 lb x 5 reps (+69 pts)
    • 95 lb x 5 reps (+69 pts)
  • Hang Clean:
    • 45 lb x 5 reps (+27 pts)
    • 45 lb x 5 reps (+27 pts)
    • 65 lb x 3 reps (+24 pts)
    • 80 lb x 2 reps (+23 pts)
    • 95 lb x 3 reps (+30 pts)
    • 95 lb x 3 reps (+30 pts)
    • 95 lb x 3 reps (+30 pts)
    • 95 lb x 3 reps (+30 pts)
    • 95 lb x 3 reps (+30 pts)
    • Coupled with Front Squat
  • Front Barbell Squat:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 50 lb x 5 reps (+37 pts)
    • 65 lb x 3 reps (+33 pts)
    • 80 lb x 2 reps (+30 pts)
    • 95 lb x 3 reps (+40 pts)
    • 95 lb x 3 reps (+40 pts)
    • 95 lb x 3 reps (+40 pts)
    • 95 lb x 3 reps (+40 pts)
    • 95 lb x 3 reps (+40 pts)
    • Coupled with Hang Clean

Pullup Practice and Rowing


Off day for strength training.

  • Squat Stretch:
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
  • Parallel-Grip Pull-Up:
    • 5 reps || assisted || 25 lb (+30 pts)
    • 5 reps || assisted || 25 lb (+30 pts)
    • 5 reps || assisted || 25 lb (+30 pts)
  • Body Weight Ring Row:
    • 10 reps (+22 pts)
    • 10 reps (+22 pts)
    • 10 reps (+22 pts)
  • One-Arm Kettlebell Clean:
    • 35 lb x 10 reps (+33 pts)
    • 35 lb x 10 reps (+33 pts)
    • 35 lb x 10 reps (+33 pts)
    • 35 lb x 10 reps (+33 pts)
  • Rowing (machine):
    • 0:05:00 || 1056 m || 2:08 split || 65 % (+171 pts)

Squats, Bench Press, Deadlifts


Session 3 of Starting Strength

  • Barbell Squat:
    • 45 lb x 5 reps (+31 pts)
    • 45 lb x 5 reps (+31 pts)
    • 60 lb x 5 reps (+34 pts)
    • 95 lb x 3 reps (+35 pts)
    • 125 lb x 2 reps (+36 pts)
    • 160 lb x 5 reps (+68 pts)
    • 160 lb x 10 reps (+80 pts)
  • Barbell Bench Press:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 50 lb x 5 reps (+37 pts)
    • 70 lb x 3 reps (+34 pts)
    • 90 lb x 2 reps (+33 pts)
    • 105 lb x 5 reps (+54 pts)
    • 135 lb x 10 reps (+77 pts)
  • Barbell Deadlift:
    • 65 lb x 5 reps (+36 pts)
    • 65 lb x 5 reps (+36 pts)
    • 95 lb x 3 reps (+35 pts)
    • 135 lb x 2 reps (+39 pts)
    • 160 lb x 10 reps (+80 pts)

Starting Strength session 2: Squat, Press, Clean


  • Barbell Squat:
    • 45 lb x 5 reps (+31 pts)
    • 45 lb x 5 reps (+31 pts)
    • 60 lb x 5 reps (+34 pts)
    • 90 lb x 3 reps (+34 pts)
    • 125 lb x 2 reps (+36 pts)
    • 155 lb x 5 reps (+66 pts)
    • 155 lb x 5 reps (+66 pts)
    • 155 lb x 5 reps (+66 pts)
    • Starting Strength session 2
  • Standing Barbell Shoulder Press:
    • 45 lb x 5 reps (+49 pts)
    • 45 lb x 5 reps (+49 pts)
    • 47 lb x 5 reps (+50 pts)
    • 60 lb x 3 reps (+44 pts)
    • 75 lb x 2 reps (+41 pts)
    • 90 lb x 5 reps (+67 pts)
    • 90 lb x 5 reps (+67 pts)
    • 90 lb x 5 reps (+67 pts)
  • Hang Clean:
    • 45 lb x 5 reps (+27 pts)
    • 45 lb x 5 reps (+27 pts)
    • 45 lb x 5 reps (+27 pts)
    • 70 lb x 3 reps (+25 pts)
    • 80 lb x 2 reps (+23 pts)
    • 90 lb x 3 reps (+29 pts)
    • 90 lb x 3 reps (+29 pts)
    • 90 lb x 3 reps (+29 pts)
    • 90 lb x 3 reps (+29 pts)
    • 90 lb x 3 reps (+29 pts)
    • Hang clean catching in Full front squat under the bar.

    Front Barbell Squat:

    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 70 lb x 3 reps (+34 pts)
    • 80 lb x 2 reps (+30 pts)
    • 90 lb x 3 reps (+39 pts)
    • 90 lb x 3 reps (+39 pts)
    • 90 lb x 3 reps (+39 pts)
    • 90 lb x 3 reps (+39 pts)
    • 90 lb x 3 reps (+39 pts)

Pullups and Ball Slams and miscellaneous fun


Main focus was pullups/chinups and ball slams.  All others were to complete miscellaneous quests on Fitocracy.

  • Body Weight Ring Row:
    • 5 reps (+11 pts)
    • 5 reps (+11 pts)
    • 5 reps (+11 pts)
  • Chin-Up:
    • 10 reps || assisted || 25 lb (+61 pts)
    • blue band
  • Parallel-Grip Pull-Up:
    • 10 reps || assisted || 25 lb (+75 pts)
    • blue band
  • Wide-Grip Pull-Up:
    • 5 reps || assisted || 25 lb (+30 pts)
    • blue band
  • Pull-Up:
    • 10 reps || assisted || 25 lb (+65 pts)
    • blue band
  • Ball Slams:
    • 20 slams || 14 lb (+49 pts)
    • 20 slams || 14 lb (+49 pts)
  • Plank:
    • 310 sec (+100 pts)
  • Seated Dumbbell Shoulder Press:
    • 20 lb x 10 reps (+26 pts)
  • Cable Rope Rear-Delt Rows:
    • 15 lb x 10 reps (+8 pts)
  • Restorative Yoga:
    • 0:20:00 (+60 pts)

Back Squat, Bench Press, and Deadlift


The first step on the road to greatness… LOL

Decided to follow the Starting Strength “Original Novice Program” and backed down by 50% or more from 2009 PR’s to take things nice and slow.

  • Rowing (machine):
    • 0:05:00 || 827 m || 65 % (+74 pts)
  • Barbell Squat:
    • 45 lb x 5 reps (+31 pts)
    • 45 lb x 5 reps (+31 pts)
    • 60 lb x 5 reps (+34 pts)
    • 90 lb x 3 reps (+34 pts)
    • 120 lb x 2 reps (+35 pts)
    • 150 lb x 5 reps (+64 pts)
    • 150 lb x 5 reps (+64 pts)
    • 150 lb x 5 reps (+64 pts)
  • Barbell Bench Press:
    • 35 lb x 5 reps (+33 pts)
    • 35 lb x 5 reps (+33 pts)
    • 55 lb x 5 reps (+38 pts)
    • 70 lb x 5 reps (+42 pts)
    • 90 lb x 2 reps (+33 pts)
    • 100 lb x 5 reps (+52 pts)
    • 100 lb x 5 reps (+52 pts)
    • 100 lb x 5 reps (+52 pts)
  • Barbell Deadlift:
    • 60 lb x 5 reps (+34 pts)
    • 60 lb x 5 reps (+34 pts)
    • 90 lb x 3 reps (+34 pts)
    • 125 lb x 2 reps (+36 pts)
    • 150 lb x 5 reps (+64 pts)
    • 150 lb x 5 reps (+64 pts)
    • Feeling froggy so I did an extra work set

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