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)

2K Row and 100m Rowing Sprints


10 minute rowing warmup: 2026m Rowing;

Sprints:
100m, 17.6 seconds, 1:28/500 pace,
100m, 17.3 seconds, 1:26/500 pace,
100m, 16.8 seconds, 1:24/500 pace,
100m, 16.5 seconds, 1:22/500 pace,  PR

Did the rowing before breakfast to see if it would help jack my metabolism.  Saw my fastest instantaneous time of 1:18/500, and a PR with a 1:22/500 pace for the 100 meters on my final sprint.

2K Row and KB Cleans


2000 meter Row, 10:15

50# KB Clean,
x5/side,
x10/side,
x10/side.

Workout Week Dec 10


I’m trying a couple of changes: Compiling workouts into a weekly blog post to decrease the amount of “noise” I’m generating, and incorporating a structured bodyweight conditioning program (Convict Conditioning) along with anything else I want to work in (e.g. Rowing, Barbells, Kettlebells).

Monday

Wall Pushups  1 set x 20
Knee tucks 1 x 10

Tuesday

25# KB Turkish Getup  x 1/side
50# KB 1/2 Turkish Getup x 5/side x 2 sets

Wednesday

2K Row 11:27

Thurday

Rest

Friday

25# KB Potato Squats x 10
Vertical Incline Pullups x 15

KB Snatch and 2K Row


KB Halo 25# x 5/side

KB Press 35# x 5/side

KB 1-handed Swing 35# x 10/side

KB Snatch 35# x 5/side

KB Snatch 50# x 5/side x 2 sets

2K Row, 9:36

2K Row & 4 Mile Hike


Rowed 2k… but was too strong out of the gate with no warmup…. bonked quickly and just gutted through the remainder.  Time: 10 minutes (PR was 8:32 in January ’10)

Cardio not coming back as strong as I thought from the lung infection.

We also got a nice 2hr 4 mile hike in this evening using the Vibram Five Finger shoes.  After a two week break-in period, this was the first long outing with them.  Didn’t intend for it to be quite so long, but I failed to review the trail prior to setting out, and _thought_ I knew how it ran… D’OH!!

2K Row


AM:

Warmup/Workout: 2000m Row, 9:01 (Needed an easy start for first 1000m and poured it on in the later 500m after I had gotten good and warmed up to come within 30 seconds of my PR… good strong finish)

Last year at this time I could barely see my toes.  Now with my feet together I can slowly stretch down and touch the floor without bending my knees.  Heck, I know it don’t sound like much, but at my age I’ll take the small victories and motivation where ever I can find them… LOL

2K Row


Programmed in a 2K Row and started off briefly as a warmup, but felt consistent, so I quickly stepped up the pace and noticed I wasn’t too far off my PR in the first 1000 meters.  Was able to hold that pace well, breathing comfortably, so in the last 1K I kept stepping up the power and pace.

2K Row
Time: 8:32 (PR)

Finished 18 seconds faster than my previous best 3 weeks ago.  I have to admit, a few days ago Penny beat my PR by a few seconds, and she seems to have my number on the 2K and higher rowing distances, but this time I prevailed and retook the “Household” PR…. she still has the 5K PR though, and I’ve tried a couple of times to beat that to no avail…. but one of these days!!!!

2K Row


2K Row, 8:50, a PR by 13 seconds (Previous 9:03).

I was going to do a 2K at a 10 minute pace as a “warmup”, but started feeling spunky about 1/2 through, so I dug a little deeper.  Didn’t get anaerobic until the final 150 meters.  I’d tried unsuccessfully a few weeks ago to get a PR on the 2K, but had in fact done worse (9:07), so I was pleased with how I felt/did tonight.

Was going to do 1/2 Renegade KB Rows and KB Windmills, but the 2K row was enough so I called it a night.

2K Row


Workout:

2K Rowing, 9:47

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