Assistance Exercises
10x8,7,4 - Weighted Chin-ups
30x10,10,10 - Step up (dumbbells, each leg)
I like it! This is my first workout based on Rippetoe's Practical Programming. It's basically the "advanced novice" workout he lays out towards the end of the Novice section. I'm going to ride this pony until the progress stalls (I figure at least 2 or 3 months).
Assistance Exercises
10,10,5 - Chin-ups
30x10,10,10 - Step up (dumbbells, each leg)
Had a bit more of a break than I inteded, was out of town the whole weekend and again on Monday/Tuesday. Felt good to get back at it! The squats are still coming relatively easily.
Weight :165
Last 7 Days kCal Consumed :2464
Last 7 Days kCal Burned :2672
Last 7 Days kCal Deficit/Surplus :-258
55x5,5, 60x5, 80x3, 95x2 - Power Clean warmup
115x3,3,3,3,3 - Power Clean work sets
Assistance Exercises
30x10,10,10 - Lunges (dumbbells, each leg)
First time doing power cleans with real (if you can call it that!) weight. I like 'em! I threw 125 on the bar at first and I just couldn't do it with what I would consider good form. It will definitely take some more practice.
Squats are still feeling really good. I'm tempted to up the weight quicker, but I know I'll get there eventually. My press still feels pretty weak, but I am getting more comfortable with the form.
I was really surprised how sore my traps were after my first workout with power cleans (the Saturday before). It took about 4 days and another workout for them to feel normal again. It was a good sore, though, the kind that let me know I was working them in a way I hadn't before!
Assistance Exercises
30x10,10,10 - Lunges (dumbbells, each leg)
I'm not increasing the weights on my front squats because I just don't feel like I have the form nailed down. I don't seem to be getting low enough. I tend to bend forward to feel like I'm getting lower, but that makes the bar want to slid off my delts. I'll keep at it.
I was pretty happy with the deadlifts, however. 265 didn't seem all that heavy, I'm going to continue to add 20lbs until I can't complete the set. I guess deadlifts are one of those exercises that really don't know your upper limit until you get there.
I need to set up the webcam for my squats. As the weight gets heavier, I fear that my form is creeping a little. I'm still sore all over the next day (quads, hams, glutes) so I must not be doing too bad.
I admit it does look that way, but I have been studying Rippetoe's Starting Strength and doing low bar squats per the book's instruction really does involve a whole lot more than just quads!
Linear Mode
