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)

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)

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)

1000m Row and Presses


Warmup:
1000 meter Row, 4:50;
20# Kettlebell Press x 5/arm;
25# KB Press x 5/arm;
65# Barbell Shoulder Press x 5

Workout:
85# BB Sh Press x 5;
95# BB Sh Press x 3;
50# KB Press x 3/arm;
125# BB Sh Press x 1;
145# BB Sh Press x 1;
155# BB Sh Press x 1; (Personal Record)
165# BB Push Press x 1;
175# BB Push Press (fail);
160# BB Push Press x 1 with a 5 second negative (lowering);

Row 1000 meter 4:06 (3rd best time)

I was pleased at the PR on the Shoulder Press (5# higher than PR set in Nov 09).  For the past year I’ve done almost zero barbell presses and just focused on strengthening my shoulder and rotor cuff muscles with 50# (or less) kettlebells.  Amazing what increased core and secondary support can do for a main lift.

However, I didn’t see an increase in my push press due to lack of any explosive exercises in my workout for the past year or so.  In fact, my Push press was about 30# shy of my PR.

The last 1000 meter row turned out nice, especially after lifting first.  It was my 3rd best time ever.  The two previous best were 3:50 and 4:05.  I started out the first 300 meters at a 1:45 pace which was unsustainable, then dropped to around 2:00 for the middle 400, before just hanging on with about a 2:15 for the last segment.  I was just happy to finish after starting off too fast.

Shoulder Press


Barbell Shoulder Press
65# x 10;
115# x 5;
115# x 5;

Kettlebell Press
50# x 5 per arm

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.

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.

Dianesque WOD: Deadlifts, Shoulder Presses


I scaled the “Diane” workout the same as the last time for a direct comparison against the last time I’d done it by substituting Shoulder Presses for Hand Stand Pushups.

Warmup:
5:00 min Row 1083m

WOD:
Diane-lite (21 reps, 15 reps, 9 reps)

115# Deadlifts
60# Shoulder Presses

Time: 4:48 (51 second improvement over last time)

The last 2 Shoulder Presses turned into Push Presses (the last time I did this workout, the last 14 were Push Presses).

Cooldown:
KB windmills 10#, 3/side

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