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)
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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)

Rowing, Goblet Squats, KB Presses


5 minute Row: 957 meters (2:36 pace)

25# KB Goblet Squat x 10

25# KB Press x 10/arm (20 total)

5 minute Row: 1112 meters (2:15 pace)

Monday March 12th Kettlebell Snatches


35# KB Shoulder Presses x 5/side

25# KB Snatches x 8/side

35# KB Snatches x 10/side

50# KB Snatches x 10/side

Thursday 12/1 Kettlebell Shoulder and Side Press


KB Shoulder Press
25# x 5/side
35# x 5/side
50# x 5/side

KB Push Press
62# x 3/side

KB Windmill
25# x 3/side

KB Side Press
25# x 3/side
35# x 3/side

Walking and Kettlebell Presses Mon Oct 10th


Walking, 10 minutes, 1K

KB Presses, 35#
x3/side,
x3/side,
x4/side,
x5/side.

Total Presses: 30 reps

KB Presses Wed Sept 7


Lunch time workout…. not as intense as some of those when I was in the weight loss contest, but need to keep moving and not drop the ball.

KB Presses, 35#, 50#, 62#

KB Front Squats and Goblet Squats

KB Windmills

KB Presses Fri Aug 5th


Warmup: Halos, squats, hurdler stretches, windmills

Lunch time workout:

20# KB Press x 5/side x 2 sets;
35# KB Press x 5/side x 2 sets;
62# KB Press x 3/side x 1 set;
62# KB Press x 2/side x 1 set;

62# KB Push Press x 3/side x 1 set;  Used slow negative (descent)

Slow Kettlebell Movements


Warmup: Air Squats, KB Halos; Hurdler Stretches;

Slow Movements:

Double KB Windmills, 35# bottom hand, 25# top hand x 4/side;
Double KB Windmills, 25# bottom hand, 35# top hand x 4/side;
Double KB Windmills, 35# bottom hand, 25# top hand x 4/side;

The windmills with the 35# in the bottom hand felt much harder than simply balancing a heavier bell overhead.  Hadn’t tried these before, so was surprise how much more it was felt in the obliques.

Double KB Presses, 35# left hand, 25# right hand x 5;
Double KB Presses, 35# right hand, 25# left hand x 5;
Double KB Presses, 35# left hand, 25# right hand x 5;
Double KB Presses, 35# right hand, 25# left hand x 5;

Double (simultaneous) presses were a bit different.  I felt a bit of a pinch below my neck like I get when I do barbell presses.  I don’t feel that when I do individual presses (per side).  Might be a technique issue to clean up.

When I get home, a new 62# kettlebell should be waiting on my doorstep (because I warned Penny about not picking it up.  It should be good for cleans and other heavier carries (deadlifts, front squat, etc).  Not sure I’ll be able to press it yet though.

Presses, Windmills, and Snatches Tue 6/14


Lunchtime Wakeup:

35# KB Shoulder Press x 5/side (slow up and slow descent);

35# KB Windmill x 3/side x 3 sets;

20# KB Snatch x 20/side;

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