Nik W. did a weights workout: I walked the dogs for...

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good The basics 00:50

I walked the dogs for a mile, then did about 10 minutes of mobility work. Then off to some of the basics...

Low bar back squat
warmup 5x45 , 5x65 , 3x95 , 2x115
2x5 @ 135# , 3x5 @ 120#

Press
warmup 5x45 , 5x50 , 3x55 , 2x60
5x5 @ 55#

Deadlift
warmup 5x65 , 5x95 , 3x115 , 2x135
5x5 @ 140#

I've been reading Starting Strength by Mark Rippetoe and learning a lot about the squat. He recommends the low bar back squat mostly as it works all your posterior chain muscles. I've done them at CF, but I think I will work them more into my routine at home. I concentrated more on form than getting heavier weight on the bar. My 5x5 @ 135 were okay for just a rep, so dropped down to 120 and got full range of motion while keeping in mind all the things Rippetoe advises like back angle, eye gaze, depth, etc. Dan happened to come back from his run to be able to watch my form, so that really helped.

I seem to be stuck at 5x5 @ 55# press. Strict presses and any shoulder work is my nemesis!

I haven't done any strict deadlifting for a few weeks. Afterwards looking back at my notes, I had been doing 5x5@120#, so no wonder why with 140# I needed a mix grip to hold the bar. 20# more felt pretty good.
I haven't gotten to the Deadlifting or the Press section of the Rippetoe book yet - can't wait, gotta get reading. Also I don't know when I became such a musclehead, but I love it.

11 months ago