Back Squat and PR!!


Have been slowly working up to my previous Back Squat PR from a few years back and finally tied it tonight, but then added 30# more and CRUSHED it!!! Finally broke through a big mental milestone. Damn that felt good!!

  • Shoulder Dislocation:
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
  • Barbell Squat:
    • 45 lb x 5 reps (+31 pts)
    • 45 lb x 5 reps (+31 pts)
    • 75 lb x 5 reps (+38 pts)
    • 115 lb x 3 reps (+40 pts)
    • 155 lb x 2 reps (+44 pts)
    • 205 lb x 1 reps (+50 pts)
    • 275 lb x 1 reps (+81 pts)
    • 305 lb x 1 reps (+99 pts)
    • Tied previous PR at 275 and then CRUSHED it at 305!!! Damn that felt good!!
  • Walked up the stairs (in lieu of the elevator):
    • 10 floors (+20 pts)

Kettlebell Snatches and Barbell Squats


  • One-Arm Kettlebell Snatch:
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • 15 lb x 5 reps (+24 pts)
    • Alternating hands every 5 reps for 5 minutes; 160 reps total
  • Other Cardio:
    • 0:14:00 || The Gods Hate Me! (+27 pts)
  • Barbell Squat:
    • 45 lb x 5 reps (+31 pts)
    • 65 lb x 5 reps (+36 pts)
    • 120 lb x 25 reps (+72 pts)
    • Widowmaker challenge
  • Walked up the stairs (in lieu of the elevator):
    • 5 floors (+10 pts)

Deadlifts, KB Clean and Press, Pullups


I’ve decided to simplify starting strength, at least for the time being.  It’s just too draining on me to do 3 major lifts in one session.

  • Rowing (machine):
    • 0:05:00 || 1017 m || 35 % (+102 pts)
  • Barbell Deadlift:
    • 135 lb x 5 reps (+57 pts)
    • 185 lb x 5 reps (+81 pts)
    • 235 lb x 2 reps (+76 pts)
    • 275 lb x 1 reps (+81 pts)
    • 305 lb x 1 reps (+99 pts)
    • 325 lb x 1 reps (+113 pts)
  • One-Arm Kettlebell Clean:
    • 35 lb x 5 reps (+28 pts)
    • 35 lb x 5 reps (+28 pts)
    • 50 lb x 5 reps (+31 pts)
    • 50 lb x 5 reps (+31 pts)
  • Standing Kettlebell Military Press:
    • 35 lb x 5 reps (+34 pts)
    • 35 lb x 5 reps (+34 pts)
    • 50 lb x 5 reps (+38 pts)
    • 50 lb x 5 reps (+38 pts)
  • Ring Pull-Up:
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)

Back Squats and Power Outage


Got interrupted by a power outage that lasted over 6 hours so had abbreviated workout.  It was so dark in the basement had to feel my way out. LOL

  • Barbell Squat:
    • 45 lb x 5 reps (+31 pts)
    • 45 lb x 5 reps (+31 pts)
    • 75 lb x 5 reps (+38 pts)
    • 115 lb x 3 reps (+40 pts)
    • 155 lb x 2 reps (+44 pts)
    • Power outage during workout. It last for 6 hours so didn’t finish workout
  • Rowing (machine):
    • 0:05:00 || 968 m || 35 % (+90 pts)