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)

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: 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)

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

Rowing, GHD situps and Hypers, Ring Rows, and Overhead Squats


5 minute Rowing warmup, 852 meters

Overhead Squats with PVC x 10

GHD Hyperextensions x 10

GHD situps x 10

Ring Rows x 10 (chest height)

5 minute Rowing, 1126 meters

135# Deadlift x 2

135# Romanian Deadlift x 10

15# Sumo Deadlift x 11

 

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

Deadlifts, KB Clean and Press


Romanian Deadlifts 65# x 5
.
(Standard) Deadlifts 185# x 5 x 3
.
KB Clean & Press 50# x 5/side x 2

Rowing, Deadlifts, and KB OHS


250m Row, 1:29,
.
Barbell Deadlifts 255# x 4,
.
500m Row, 2:41,
.
Barbell Deadlifts 235# x 4,
.
1000m Row, 4:54,
.
Barbell Deadlifts 185# x 4,
.
KB Overhead Squat, 35# x 3/side

Fri & Sat: Miscellaneous Exercise and Functional Movement


Started to fall behind on in recording any exercise.

Friday:
Loaded electrical training equipment from 2nd floor into vehicle.

Saturday:
Unloaded electrical equipment.
Finished clearing boxes out of storage unit.
On a more traditional workout note,
Deadlifts, 255#
Barbell Shoulder Presses, 65#
Dumbell, Alternating (seesaw) shoulder presses, 40#

On another note, I’ve strained both of my feet the past couple of weeks and have to continually take it easy to let them recuperate.  It seems I need to balance my workouts using my Vibram’s Five Finger shoes with the use of standard shoes.  While my feet adapted nicely to walking/hiking in the VFF’s, weight-bearing movements seem to go a bit rougher on my feet.

« Older entries