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 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

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)

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.

Front Squats and Kettlebell Swings


Front Squats (slow and strict)
35# Barbell x 5 (focus on lower back, bootie, and chest position)
135# x 3 (pause at the bottom)

Kettlebell Swings
5 Rounds
35# KB x 20, 60 second rest

Doing 100 reps was tiring…. as my cardio improves, I’d like to reduce the rest break between sets

Muscle Up Ring Rows, Front Squats, KB Windmills


I don’t think lifting in the morning is my thing.  Rowing, walking, or cycling in the morning is mindless enough for me to handle, but moving weight around is a different ball game.  Also, my body is stiff and takes a while to get moving.  Nevertheless, I wanted to give it a shot since we had a house showing tonight that would interfere with my normal evening time frame.

I want to start working on some transition movements that “grease the groove” for me to perform muscle ups.   I can do chinups on the rings with my hands in a “false grip” position, but I can’t transition my body through the middle part of the movement to get to the dip to get above the rings.  I found a nice explanation sheet and supporting video for things to help me workup to it, so I need to start using it.

Muscle-Up Ring Rows (false grip)
(Rings waist high, heels on the ground, extend/lean back from rings with legs locked and arms straight to begin rep.  Bend and pull from arms, like a chinup, but don’t finish out as a dip… work slowly through any transitional sticking points… adjust heal starting position to vary difficulty)
5 reps x 3

Front Squats
(light weight, good upright posture, pause at the bottom on the medicine ball before driving out)
135# x 5

Kettlebell Windmills
50# x 3/side (left shoulder very solid, right shoulder slightly unstable… couldn’t hold bell rock solid overhead with left fingers touching the ground… I can feel that ever-so-slight burn deep in my right shoulder indicating my targeted rotator cuff muscles got some work….. using the heavier weights, I can also feel it in my obliques)

Medium Intensity Exercising


Still coughing up plenty of phlegm, but needed some exercise after 8 hours of driving and 5 hours of meetings.

Medium Intensity Workout (brief rest between intervals)

GHD situps x15, 15 second rest
GHD back extensions x15, 15 second rest
Chinups (green band) x 20, 60 seconds rest
35# Front Squats x 10 (light bar for back posture control only)

Puttering around


I don’t usually eat pizza, but had a hankering for a Supreme pizza last night, then finished it off today.  Despite waiting a few hours before working out, even the warmup rowing was causing some real nasty tasting reflux.  I decided to keep the workout lite and just piddled around instead.

Rowing 250m x 4

Power Snatch 35#
Power Clean 95#
Front Squat 95#
Chinups (Green Band)
Rope Climbs (modified)

Tomorrow begins Week 2 of the 5 week Kettlebell Challenge.

Light Skill Development


Warmup:
5 minute Row: 1016 meters

Light Skill Development/Stretching:
10 Situps on the GHD Machine with strong focus on slow back bend as far as I could go.
10 Back Extensions into Hamstring Pulls on the GHD machine with a slight pause at the top of the hamstring pull.

2 Rounds:
10 Chinups with Black band (strongest) and very slow with full range of motion and chest to bar
10 Front Squats #65, (1/2″ pad under my heels) focus on correct hip/back position and upright chest

Finished up with some light KB windmills.

Kettlebell Windmills 10#, 3/side, slowly

Front Squats, Power Cleans


Front Squats 5 x 3, 50kg/110lb, 60kg/132lb, 70kg/154lb

Power Cleans from above the knee 3 x 5 (gradually increasing weight to 60kg/132lbs) From an elevated box

Power Cleans from Below the knee 2 x 5 (gradually increasing weight to 65kg/143lbs) From an elevated box

Started off with a bad headache that dissipated about mid way, then finished off with very sore lower back from the pounding of the heavier cleans.  I need to learn to land softer and absorbing the impact better.

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