Steve's Saga

[Steve Rogers]

05:50 @ Longmont YMCA

- Warm-up

- Deadlift 135*5*2, 225*5, 275*5, 315*4

- Pull-up 8, 6, 5 on 3 minute intervals

- Half Quad Extension Left 120*30, Right 120*30

NB. All weights in pounds. Planned on 5 reps @ 315 on the deadlift, but back was feeling it, so I quit while I was ahead. Still trying to get full extension on the right knee.

[Steve Rogers]

18:30 workout @Home

- Warm-up

- Kettlebell Clean and Press Ladder, 16 kg

- (1/1), (2/2), (3/3) for five rounds

NB. Back feels fine today but right knee has been angry and didn't like this afternoon's yard work, so I decided on the kettlebell ladder.

[Steve Rogers]

05:30 workout @Home

- Warm-up

- Power Clean 45*5*2, 85*5, 115*5*3

- Back Squat 45*5*2, 135*5, 195*5, 245*5, 245*4, 225*5

- Standing Press 45*5*2, 65*5, 80*5*3

- Lying External Rotations Left 11*30, Right 11*30

NB. All weights in pounds. Felt slight strain in lower left back on 2nd 245 BS, so I backed off. It felt OK at 225.

[Steve Rogers]

05:30 @Home

- Warm-up

- Power Clean 45*5*2, 95*5, 125*5*3

- Back Squat 45*5*2, 135*5, 195*5, 245*5*3

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

- Lying External Rotation, Left 11*30, Right 11*30

NB. All weights in pounds. Lower left back felt tight after each BS work set. Some shoulder soreness, ROM slightly reduced on last few reps of left lying external rotation.

[Steve Rogers]

06:00 @Home

Slept in this morning.

- Warm-up

- Power Clean 45*5*2, 95*5, 135*5*2, 135*4 failed on 5th rep

- Back Squat 45*5*2, 135*5, 195*5, 250*5*3

- Shoulder Press 45*5*2, 70*5, 90*5*3

- Lying External Rotation, Left 11*30, Right 11*30

NB.So ends this Starting Strength cycle. Could have been better, but I'm reasonably happy with my strength progression. My knees and shoulders have improved range of motion and less pain. I'll take a few days off and start back working on Olympic type lifts. All weights in pounds.

[Steve Rogers]

05:50 @ Longmont YMCA

Body weight 212

Warm-up

Back Squat - 45*5*2, 135*5, 185*5, 225*3, 245*1, 265*1, 275*1

Standing Press - 45*5*2, 65*5, 85*3, 95*1, 100*1, 105*1

Deadlift - 135*5*2, 225*5, 275*3, 315*1, 355*1

NB. All weights in pounds. CFT of 735 is a "sorta max". I still had gas in the tank after each lift. No third attempt on deadlift as I was running short of time and didn't want to push my lower back. Knees and shoulders felt OK, though the left shoulder is noticeably weaker than the right.

[Steve Rogers]

05:40 @Home

Warm-up

Farmer's Walk 0.6 mile with two 35 pound dumbbells in 12:46.

NB. House to Highway 66 and back, stopping to rest my grip several times. This is 1:01 better than the first time I tried this back in March.

[Steve Rogers]

05:20 @Home

Warm-up

Power Clean - 45*10, 115*8, 115*6, 115*4

Shoulder Press - 45*10, 75*8, 75*6, 75*4

Front Squat - 45*10, 95*8, 95*6, 95*4

Lying External Rotation - Left 11*30, Right 11*30

NB. All weights in pounds. Inspired by Dan John's "Rapid Ascent" program, though I'm using a rack for the SP and FS. Poor flexibility is limiting depth on the FS, so I'll keep it at 95 until it improves. Work sets on 2 minute intervals.

[Steve Rogers]

Yesterday - Practiced stone throwing with 16 pound stone in the open space at the end of our street. I warmed up with some overhead throws, then some standing throws, and finished with some glides. I have a lot of work to do before I'll be doing more than fighting over last place.

Today 05:20 @Home

Warm-up

Power Clean 45*10, 120*8, 120*6, 120*4

Standing Press 45*10, 80*8, 80*6, 80*4

Front Squat 45*10, 95*8, 95*6, 95*4

Lying External Rotation - Left 11*30, Right 11*30

Half Quad Extension - Left 100*30, Right 100*30

NB. All weights in pounds. My left shoulder continues to improve, but my right knee is still questionable. Are front squats harder on the knees than back squats?

[Steve Rogers]

05:20 @Home

Warm-up

Power Clean 45*10, 125*8, 125*6, 125*4

Standing Press 45*10, 85*8, 85*6, 85*4

Front Squat 45*10, 95*8, 95*6, 95*4

Lying External Rotation Left 11*30, Right 11*30

Half Quad Extension Left 100*30, Right 100*30

NB. Weights in pounds, sets on 2 min. intervals. I'm getting a little lower on the FS. Feeling good.