Front Squat day

I decided to switch Back Squats with Front Squats today to get a bit more rest. This is the first step away from the linear progression of Starting Strength to a twice weekly progression, in squats for the time being. The other lifts are still on an LP program. However, because the Front Squats made my fingers feel like they have been going though a stretcher, I might switch back to Back Squats in the future and then go light on them.

Here is what I did today.

  • Walking:
    • 0:17:48.4 || 1.3 km || 13:11.7 min/km || flat (+20 pts)
    • 0:15:31.3 || 1.4 km || 11:20.7 min/km || flat (+27 pts)
    • 0:30:48.7 || 2.3 km || 13:36 min/km || flat (+38 pts)
  • Front Barbell Squat:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 40 kg x 5 reps (+48 pts)
    • 60 kg x 3 reps (+52 pts)
    • 70 kg x 2 reps (+51 pts)
    • 70 kg x 3 reps (+60 pts)
    • 70 kg x 3 reps (+60 pts)
    • 70 kg x 3 reps (+60 pts)
  • Standing Barbell Shoulder Press (OHP):
    • 20 kg x 5 reps (+49 pts)
    • 20 kg x 5 reps (+49 pts)
    • 25 kg x 5 reps (+53 pts)
    • 35 kg x 3 reps (+49 pts)
    • 40 kg x 2 reps (+44 pts)
    • 47.5 kg x 5 reps (+74 pts)
    • 47.5 kg x 5 reps (+74 pts)
    • 47.5 kg x 5 reps (+74 pts)
  • Barbell Deadlift:
    • 60 kg x 5 reps (+64 pts)
    • 60 kg x 5 reps (+64 pts)
    • 80 kg x 3 reps (+70 pts)
    • 110 kg x 2 reps (+92 pts)
    • 130 kg x 5 reps (+183 pts)
    • 60 kg x 1 reps (+35 pts)

 

 

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Rest day, grip training

On my rest days I normally do some grip training and some ab wheel roll-outs and maybe some glute work if I feel like going to the gym. Today was almost a total rest day with just some grip work.

  • Hand Gripper:
    • 0.1 kg x 5 reps (+6 pts)
    • Crumbling up newspapers

The “crumbling up newspapers” note is an exercise I recently learned from this https://www.youtube.com/watch?v=CQkAS8K67BU& video. Unlike more traditional grip exercises like Farmer’s Walk and Hand Grippers this exercise works all the fingers by moving them.

Update: Turned out today didn’t end up being a total rest day afterall. Got in some Ab wheels and more gripping exercises. Below is today’s full workout.

  • Hand Gripper:
    • 0.1 kg x 5 reps (+6 pts)
    • 20 kg x 5 reps (+8 pts)
    • 20 kg x 5 reps (+8 pts)
    • 20 kg x 5 reps (+8 pts)
    • Set 1: Crumbling up newspapers Set 2+3+4: CoC 1.0 resistance divied by 3 because I can’t close it yet.
  • Ab Wheel (kneeling):
    • 15 reps (+27 pts)
    • 15 reps (+27 pts)
    • 15 reps (+27 pts)

Today’s training

  • Barbell Squat:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 40 kg x 5 reps (+48 pts)
    • 60 kg x 3 reps (+52 pts)
    • 80 kg x 2 reps (+59 pts)
    • 95 kg x 5 reps (+109 pts)
    • 95 kg x 5 reps (+109 pts)
    • 95 kg x 5 reps (+109 pts)
  • Barbell Bench Press:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 30 kg x 5 reps (+41 pts)
    • 40 kg x 3 reps (+38 pts)
    • 50 kg x 2 reps (+37 pts)
    • 62.5 kg x 5 reps (+67 pts)
    • 62.5 kg x 5 reps (+67 pts)
    • 62.5 kg x 5 reps (+67 pts)
  • Hang Power Clean:
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 30 kg x 5 reps (+31 pts)
    • 40 kg x 3 reps (+29 pts)
    • 50 kg x 2 reps (+28 pts)
  • Power Clean:
    • 60 kg x 3 reps (+39 pts)
    • 60 kg x 3 reps (+39 pts)
    • 60 kg x 3 reps (+39 pts)
    • 60 kg x 3 reps (+39 pts)
    • 60 kg x 3 reps (+39 pts)

    Pretty standard training day. I am getting better at getting under the bar in Power Clean and not reverse curling the bar up. I managed to get the bar in Squat lower down the back and the difference was quite noticeable, there wasn’t as much keeling over into a squat morning.

Todays lacktastic training

  • Walking:
    • 0:12:30.7 || 1.1 km || 11:43.8 min/km || flat (+19 pts)
    • 0:13:31.1 || 1.1 km || 12:19.9 min/km || flat (+17 pts)
    • 0:13:27.8 || 1.1 km || 12:20.9 min/km || flat (+18 pts)
    • 0:14:40.1 || 1.1 km || 13:31.6 min/km || flat (+16 pts)
  • Rock Climbing (time only):
    • 0:05:00 || indoor (+13 pts)

    I intented to do more than five minutes of climbing but I am as easily distracted as a cat chasing a laser pointer so I ended up spending my time looking at some of the other climbers as they were building new routes at the gym.