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)
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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)

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)

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)

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)

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)

Squats, Chinups, and Deadlifts


5 minute Row

Back Squat
45# x 5 x 2
95# x 5 x 1
135# x 3 x 1
185# x 5 x 3

Ring Chinups
x 1
x 2
x 3
x 4

Deadlift
135# x 5 x 1
185# x 5 x 1
235# x 3 x 1
275# x 2 x 1

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