Pullup Practice and Rowing


Off day for strength training.

  • Squat Stretch:
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
  • Parallel-Grip Pull-Up:
    • 5 reps || assisted || 25 lb (+30 pts)
    • 5 reps || assisted || 25 lb (+30 pts)
    • 5 reps || assisted || 25 lb (+30 pts)
  • Body Weight Ring Row:
    • 10 reps (+22 pts)
    • 10 reps (+22 pts)
    • 10 reps (+22 pts)
  • One-Arm Kettlebell Clean:
    • 35 lb x 10 reps (+33 pts)
    • 35 lb x 10 reps (+33 pts)
    • 35 lb x 10 reps (+33 pts)
    • 35 lb x 10 reps (+33 pts)
  • Rowing (machine):
    • 0:05:00 || 1056 m || 2:08 split || 65 % (+171 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

Beginning the Starting Strength programming


Looking at the Starting Strength program to get my strength gains quickly back up to my previous levels (I’ve owned the book for a few years, but was too involved with Crossfit, Oly lifting, and kettlebells to properly use the program).  Since I did bench press last night, I started with the 2nd Day of the Two Day repeating programming.  Looking at the recommended milk intake for novice muscle gains. Since I haven’t drank milk in any quantity in the past few years, I’ll have to see if my body still tolerates it.

Program will be:
Day 1: Squat, Shoulder Press, Power Clean
Day 2: Squat, Bench Press, Deadlift
Repeat every two days.

  • Rowing (machine):
    • 0:00:00 || 856 m || 2:55 split || 0 bpm || 0 % (+59 pts)
    • Warmup
  • Barbell Squat:
    • 55 lb x 5 reps (+33 pts)
    • 55 lb x 5 reps (+33 pts)
    • 105 lb x 5 reps (+47 pts)
    • 155 lb x 3 reps (+53 pts)
    • 195 lb x 3 reps (+69 pts)
    • 195 lb x 3 reps (+69 pts)
    • 35 lb x 25 reps (+40 pts)
  • Standing Barbell Shoulder Press:
    • 35 lb x 5 reps (+46 pts)
    • 35 lb x 5 reps (+46 pts)
    • 65 lb x 5 reps (+56 pts)
    • 85 lb x 3 reps (+52 pts)
    • 100 lb x 5 reps (+71 pts)
  • Power Clean:
    • 55 lb x 5 reps (+28 pts)
    • 85 lb x 5 reps (+35 pts)
    • 85 lb x 5 reps (+35 pts)
    • 85 lb x 5 reps (+35 pts)

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

 

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 Jan 30 More “Cardio”


Kinda missing the kettlebells and barbell movements, but my back has been very tight and sore….. the long sits on a 90+ minute commute aren’t helping either.  Aside from some brief Grok Squats, haven’t been doing anything additional.  Perhaps tomorrow I’ll more actively try to rehab the sore back… just hoped it would dissipate on it’s own.   Looking to the past week, I can see a chain of events that probably lead to the back strain, not just the KB deadlifts that seemed to be the final straw.

Monday Evening:

Was craving some movement and my back was killing me on the couch.

Elliptical: 5 minutes…. first half easy, 2nd half moderately aggressive

Rowing: 5 minutes… 960 meters…. mostly easy, last minute more aggressive

Recumbent Bike: 5 minutes easy

1/2 Tabata Rowing Interval


Haven’t done a Tabata row in quite a while but felt especially masochistic tonight after dinner.  Last attempt was Jan 2010.

Warmup:
Rowing;
300m, 2:35/500m pace;
300m, 2:20/500m pace;

Workout:

1/2 Tabata Interval (4 intervals) of 20 second Rowing Sprints with 10 seconds rest;
20 seconds, 108m, 10 seconds rest;
20 seconds, 106m,  10 seconds rest;
20 seconds, 94m,  10 seconds rest;
20 seconds, 88m

Did a couple of Yoga stretches afterwards to work on T-spine and shoulder stretching (Cobra and Downward Dog)

Walking and Rowing


Walked a couple of miles in the morning while waiting for new car tires to be installed.

Rowed 1000 meters on the C2 rower.  Started off easy and finished hard.  I can tell I haven’t rowed in months.

1K Row


1000m Row

Kettlebell Challenge Week 2 Day 2


Warmup:

Row 250m x 3

Circuit:
3 Rounds

KB Windmill 3/side, 15#, 20#, 25#
KB 1/2 Renegade Row 4/side, 25#
15 seconds between rounds

Straight Sets
35# KB Shoulder Press 4/side x 2 with a 2 second hold at the top

50# KB Swings x 2

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