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
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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

Beginning the Starting Strength programming


Looking at the Starting Strength program to get my strength gains quickly back up to my previous levels (I’ve owned the book for a few years, but was too involved with Crossfit, Oly lifting, and kettlebells to properly use the program).  Since I did bench press last night, I started with the 2nd Day of the Two Day repeating programming.  Looking at the recommended milk intake for novice muscle gains. Since I haven’t drank milk in any quantity in the past few years, I’ll have to see if my body still tolerates it.

Program will be:
Day 1: Squat, Shoulder Press, Power Clean
Day 2: Squat, Bench Press, Deadlift
Repeat every two days.

  • Rowing (machine):
    • 0:00:00 || 856 m || 2:55 split || 0 bpm || 0 % (+59 pts)
    • Warmup
  • Barbell Squat:
    • 55 lb x 5 reps (+33 pts)
    • 55 lb x 5 reps (+33 pts)
    • 105 lb x 5 reps (+47 pts)
    • 155 lb x 3 reps (+53 pts)
    • 195 lb x 3 reps (+69 pts)
    • 195 lb x 3 reps (+69 pts)
    • 35 lb x 25 reps (+40 pts)
  • Standing Barbell Shoulder Press:
    • 35 lb x 5 reps (+46 pts)
    • 35 lb x 5 reps (+46 pts)
    • 65 lb x 5 reps (+56 pts)
    • 85 lb x 3 reps (+52 pts)
    • 100 lb x 5 reps (+71 pts)
  • Power Clean:
    • 55 lb x 5 reps (+28 pts)
    • 85 lb x 5 reps (+35 pts)
    • 85 lb x 5 reps (+35 pts)
    • 85 lb x 5 reps (+35 pts)

Olympic Lifting Skills


Warmup:

At Home:
Cycling with the bike on the trainer: 15 minutes

At the Gym:
Overhead Squat x 5
Good Morning x 5
Behind the neck press x 5
Back Squat x 5

Workout:
Back Squat 55kg x 5; 65kg x 5; 75kg x 5
Kanga Squat (combination of Good Morning then an A$$T0Ground Squat) x 8 x 3
Power Snatches x 3 x 5
Transitional Deadlift (Mid Shin to Mid thigh) x 5 x 5

Deadlift, Front Squat, Back Squat


Haven’t done any heavy lifting in a while, so I warmed on the rower, GHD, and such, then decided to add some plates to the barbell.

Workout:

Deadlift (as heavy warmup)
125 x 5
215 x 5

Front Squat
I’ve not done much/any significant heavy Front Squats, so everything was essentially a personal record (PR)
145×3, 165, 185, 215PR
I still lean a bit to far forward and that puts some pressure on my hands/wrist, even though it shouldn’t, so I stopped at 215

Back Squat (Previous PR 270)
215, 235, 255, 270, 275PR

Didn’t have much gas in the tank tonight, so was just happy to be able to push some weight around and even get a PR or two.

Back Squat 1RM


I haven’t done a 1RM (one rep max) back squat in  about 6 weeks, so when the 3RM Front Squat came up on the CrossFit mainsite, I opted for the 1RM back squat instead.

WOD:

Back Squat 1RM
130 x 3
150 x 3
165 x 3
170 x 1
180
210
220
230
240 PR
260 PR
270 PR

My previous max was 235#, so PR’d by 35#.  The final lift was strong and still fairly quick… in fact, my down and up was getting quicker as I went along… using the stretch reflex at the bottom of the squat.  However, unlike the last time I PR’d the deadlift, this time I decided to listen to my body and just collect my chips and call it a night.  No sense getting greedy… lol

I’m still tinkering around with the Zone Diet.  I had been just eating the same 3 block meals that Penny was eating to make food prep easier,  but lately I haven’t felt satisfied enough with that.  Going on the Zone site, I decided to use the measurements (wrist, abdomen) to see if I could get a better idea of what they thought I should be using.  Previously, I’d done 5 block meals based on guesstimates from the CrossFit Journal nutritional articles, so I was a bit surprised that the Zone Site has me labeled for 22 blocks a day versus the 19 that CF indicated, or the 13/14 I was doing with Penny!?!  I think I’m going to start feeding my muscles more now!! :))

Today, I ordered “Starting Strength” book and DVD by Mark Rippetoe, and also some Clean & Jerk and Snatch DVD’s from World Class Lifting so that I could start hammering more on the Olympic and Powerlifts.  I love how they are great for metabolic conditioning and explosive strength.  With diving and cycling taking more of our time with the warmer weather, we’ve come to grips that we won’t be doing the workouts very closely to the CrossFit mainsite, so we need to find a way to get the most out of the workouts, yet still glean as much benefit from CF style workouts as possible.

Back Squat 3RM (3 Rep Max)


Warmup: 2 rounds of the typical

Back Squat 3-3-3-3-3

This is a workout where you do 3 reps of a weight (3RM) for it to count.  My maximum 3RM weight was about 10lbs less than my 1 rep max (1RM ) from Tuesday.  There was good instruction and feedback on my form, so this was a pretty productive session.

My weight on the Back Squat were:
205-210-215-220-225

Shoulder felt much better today.
Strung together 5 pullups in a row at the end of the workout.

Going rappelling tomorrow! Woohoo!

bob

Back Squat, Shoulder Press, Deadlift


Warmup: (2 rounds)
Typical: 250m Row, situp, back ext, ring pushups, pullups, overhead squats

Very tight and stiff from yesterday’s workout, so I threw in another 250m Row for good measure.

Workout today was a strength composite called  “CrossFit Total”.

Back squat 235#
Shoulder press 125#
Deadlift 325#

Crossfit Total: 685 pounds total

First time going for a one rep max on back squat and shoulder press. I stayed conservative on the Squat, but felt strong… left a few pounds on the table, but had too many form breaks to try any higher weights, even though I explode well out of the squat at this weight..need consistency first.

I doubt I could have done any better on the Shoulder Press… that is definitely a weakness for me…. scuba and cycling have done me no favors in this area.

Deadlift was a personal record by 10 pounds (from last week) and felt strong… last week 315# was difficult, but this week 325# wasn’t bad considering I hurried the warmup and the 3 attempts to get back home and focus on work… need to dig for more next time.

I’m eager to work more on Back Squats and Deadlifts in the future to get some reasonable gains in both areas.  Wouldn’t mind seeing 100# more over the next few months in both areas, but I know my biggest opportunities for improvement remain the Metabolic-Conditioning exercises  (MetCons) that are timed and leave me gasping and pullups.