Steve's Saga

[Steve Rogers]

Warm-up

Back Squat 45*5, 135*5, 185*5, 235*5*3

Press 45*5*2, 65*5, 85*5*3

Power Clean 45*5*2, 65*5, 85*5*3

Lying External Rotation 5 kg. (10/10)*3

Reverse Wrist Curl 35*10*3

Wrist Curl 45*10*3

[Steve Rogers]

Warm-up

Back Squat 45*5, 135*5, 195*5, 245*5*3

Standing Press 45*5*2, 75*5, 95*5*3

Power Clean 45*5*2, 75*5, 95*5*3

Lying External Rotation 5 kg. (10/10)*3

Reverse Wrist Curl 40*10*3

Wrist Curl 50*10*3

[Steve Rogers]

Warm-up

Practice Open Stone

[Steve Rogers]

Warm-up + C2 Row 3 minutes @ level 6

Power Clean: 45*5*2, 75*5, 95*5*3

Back Squat: 45*5, 135*5, 205*5, 255*5*3

Shoulder Press: 45*5*2, 75*5, 105*5*3

Ab Rolls 5

NB. PC's should've been 105, but I was distracted and loaded the wrong weight.

[Steve Rogers]

Warm-up

Back Squat 45*5, 135*5, 205*5, 265*5*3

Shoulder Press 45*5*2, 85*5, 110*5*3

Power Clean 45*5, 65*5, 85*5, 105*5*3

Lying External Rotation 5 kg. (10/10)*3

Reverse Wrist Curl 45*10*3

Wrist Curl 55*10*3

[Steve Rogers]

Warm-up

Back Squat - 45*5, 135*5, 205*5, 275*5*3

Standing Press - 45*5*2, 95*5, 115*(5,5,4)

Power Clean - 45*5, 65*5, 95*5, 115*5*3

Lying External Rotation - 15*(10/10)*3

Reverse Wrist Curl - 45*10*3

Wrist Curl - 60*10*3

[Steve Rogers]

Warm-up

With a 30# Powerball:
- Suitcase walk to Bohn Park
- Practice Throwing Weight for Distance and Height
- Suitcase walk home

NB. I made the mistake of wearing my Keen sport sandals and slid around too much. Don't want to do that again.

[Steve Rogers]

Drove down to Arvada to practice Caber Toss, and the Braemar and Open Stone.

[Steve Rogers]

Warm-up

Power Clean - 95*8, 95*6, 95*4

Standing Press - 95*8, 95*6, 95*4

Front Squat - 45*5, 45*5, 45*5

Lying External Rotation - 15*(10/10)*3

Reverse Wrist Curls - 45*10*3

Wrist Curls - 60*10*3

NB. One minute rest between sets an weights in pounds. I'm tapering before my last Highland Games of the season next Saturday. I tried Front Squats with 105# on 22 Sep. and my knees didn't like them. However, with my arthritis, strengthening the vastus medialus should improve stability and prolong the life of my knees so I decided to try them again starting with very light weights. The knees feel fine. We'll see how it goes.

[Steve Rogers]

Warm-up

Braemar and Open Stone practice.