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)
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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

Mon 3/26 A Day at the Gym


walking 3.8 km

25# Kettlebell Windmill x 3/side
Overhead Squats, 20kg,  x 5
Row, 500 meters
Tabata Interval, 25# Kettlebell Snatch, 4 minutes, 8 intervals
25# Kettlebell Armbar x 3/side
1/2 KB Turkish Getup x 5/side
Overhead Squat, 30kg, x 5
Overhead Squat, 60kg x 5

That brings the walking total to at least: 51.1km/31.8 miles

Sun/Mon: 4.6km
Tues: 8.8km
Wed: 3.8km
Thu: 3.8km
Fri: 8.8km
Sat: 11.5km
Sun: 6.0km
Mon 3.8km

 

Minimum Kettlebell Work Sun 7/30


A few hours after the cycling hill climb, I rolled around on the ground with the #25 KB and worked on some full Turkish Getups.  My legs were still a bit rubbery from the hill climb, so the 2nd half of the Getup was surprisingly tougher than usual.

Grabbed the 62# Kettlebell and did some Goblet squats.  Afterwards I managed some 1-handed swings with the 62 pounder and even snuck in a few snatches.  I tried it first on my right side and it went up pretty smartly, evoking a chuckle.   After a few test swings on the left side, I manage a snatch with that side also, but not as crisply.  Confident I could manage the weight of the bell, I did some successive snatches on each side, with a nice long pause at the top.  I need to get better at the drop because I was letting it jerk my arm a bit too much.  Spending more time with the 50# bell should help me work up to that better.

Arm bars and 1/2 Turkish Getups


5 sets;

25# KB Armbars x 5/side;
25# KB 1/2 Turkish Getups x 5/side;

Arm bars and 1/2 Turkish Getups


5 sets;

25# KB Armbars x 5/side;
25# KB 1/2 Turkish Getups x 5/side;

Workout Week Dec 10


I’m trying a couple of changes: Compiling workouts into a weekly blog post to decrease the amount of “noise” I’m generating, and incorporating a structured bodyweight conditioning program (Convict Conditioning) along with anything else I want to work in (e.g. Rowing, Barbells, Kettlebells).

Monday

Wall Pushups  1 set x 20
Knee tucks 1 x 10

Tuesday

25# KB Turkish Getup  x 1/side
50# KB 1/2 Turkish Getup x 5/side x 2 sets

Wednesday

2K Row 11:27

Thurday

Rest

Friday

25# KB Potato Squats x 10
Vertical Incline Pullups x 15

Getups and Windmills


After a week of lazing around for vacation, it was time to get back at it.

Kettlebell Turkish Getups, 50# x 3/side

Kettlebell Windmills, 50# x 3/side

These were my heaviest Getups and Windmills to date and they felt pretty good.  Getups using my left arm took more effort than my right, but Windmills felt fairly equal on both sides.  It doesn’t seem that long ago that 10# felt heavy for a windmill.

Turkish Getups and 1K Row


3/4 Turkish Getups 45# x 5/side
(using two kettlebells in one hand, 25#, 20#)
.
Much tougher with the left hand than right
.
1K Row: 5:35
.
3/4 Turkish Getups 50# x 2/side
(using one kettlebell)
.
Again… tougher on the left side than right… need to situp more at an angle than straight up.  It comes more naturally on my right side.

 

Turkish Getups, High Pulls, and Snatches


25# KB Armbars x 3/side,

.

25# KB 3/4 Turkish Getups x 5/side

.

25# KB Cleans x 3/side

.

25# KB OHS x 3/side

.

25# KB High Pulls x 10/side

.

25# KB Snatches x 15/side

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