Squat Rack

It’s been a busy weekend full of projects that we’ve put off for the past couple of weekends, but one that I’d been procrastinating on was putting together the squat rack.  It’s been almost a year since we moved into this house, so we’ve not done any meaningful squats since then.  All it took was for Penny to suggest she’d like doing some back squats again for me to finally put the pieces together.

I threw a thick climbing rope over the pullup bar and laid on the ground, pulling myself to my feet 6 times.

85# Shoulder press x 5;

250meter row x 3 (1:20, 1:10, 1:05)

Front Squat
85# x 3;
100# x 3;
120# x 3;
140# x 3;

Deadlift 185# x 5

Resisted the urge to go heavier and just focused on technique.




1k row 4:52


150 x 10
165 x 10
225 x 3
275 x 1
325 x 1
355 x 1
380 x 1 PR!!

Penny got me new knee high socks to protect my shins and keep my DNA off the bar.  Testing them out I got added 5lbs to my deadlift PR!!


Row 250m x 2

Deadlift 1RM

Given the way this week was going, and the easy 25 mile bike ride yesterday, I opted for a heavy day, chosing to do Deadlift 1RM (1 rep maximum).  I’m figuring this should work well given tomorrow will be a “sprint” workout day, and then Friday will be with the Olympic Weightlifting coach again doing skills.

2 Rounds
250m Row, 10 GHD Back Extensions, 10 GHD Situps, 10 Squats, 10 pullups

Deadlifts 1RM (Previous Best 365#)
165 x 5
255 x 2
305 x 1
355 x 1
370 x 1 PR

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.


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.

Deadlift 1RM

We were originally going to do 1RM Back Squats today, but 1RM Deadlifts came up on the main CrossFit site, so we made an executive decision… lol

After warmup, Penny went first:

70×3, 80×3, 90×3, 105, 125, 145PR, 155PR, 165PR, 175PR, 180PR, 185F

Penny beat her previous PR by 45#!!!!  Then did 1000m Row 5:49

I warmed up more and then:

110×3, 150×3, 170×3, 190, 240, 260, 310, 335, 340, 345, 350, 360

We reviewed video after each heavy lift to check form.  My previous PR was 365, but there were definite form errors, so this time I was extra careful from 335 and up.  On my heaviest two lifts, as I was putting the weight back down, my back was rounding, so I called it a day at 360 and didn’t try to tie 365.  I definitely wasn’t feeling it today, so I was happy to be so close to my previous PR.

I seemed to have reached the end of the “easy” PR weight gains from muscle recruitment.  Any future gains will probably have to come from building new muscle… and that’s not really my focus right now.  While maintaining my deadlift, I’ll start exploring my current limits on some of the other lifts (e.g. Back Squat, Shoulder Press, Power Clean, Jerk, Snatch)

Deadlifts, 1K Row


21 reps deadlift, 225 lbs.
1000m row
15 reps deadlift, 225 lbs.
1000m row
9 reps deadlift, 225 lbs.
1000m row

Time: 26:44

I’ve been taking more rest days between workouts now.  I don’t know if it coincides with being on the Zone Diet, but my recovery isn’t as quick as when I was taking the carb/protein supplements right before and after workouts to aid recovery.  I’ve not been taking those supplements since starting the Zone diet.

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.

Deadlift 1RM (max)

Was fairly stiff today after running a mile, and the other back jarring/use on Saturday. Sunday was no better moving a scuba compressor and cascade cylinders around.

500m row, extreme stretch situps on the GHD, slow back-hip extensions, deep squats, steep ring rows, more situps, BHE’s, pushups, then 250m more rowing.

Easy warmup 1 rep (1RM) deadlifts 95-115-135-155-185-205


This was my first time attempting a 1RM deadlift… there was lots of encouragement from others in the gym… felt pretty damn good… I sure didn’t hurt to watch others breaking their own personal records either… very motivational!

315# was the first weight that I really had to bear down on, so my 1RM is probably only a bit higher than that. Before my last two attempts, I was advised that no matter how good 300 felt, that 315 would be the highest I could go today. Keen insight! I used up a lot of energy too, so anything higher wouldn’t have been real productive today after all the previous lifts.

Great day! I was pretty pumped when I left the gym!

First attempt at maximum deadlift

First attempt at maximum deadlift