My home gym set up/Starting Strength log

Tonight workout video

21-15-9 tire flip burpees



before this was just a few sets of deadlifts

135x10
155x10x4

I'll upload my friends video when I get back from softball in a bit

Here's my friends video. Beat him by about 20 seconds or so

nice work man. how much does the tire weigh approx?

Originally Posted by DILLA

nice work man. how much does the tire weigh approx?

it's almost exactly 225. But obviously lifting it doesn't feel like that since a lot of it's on the ground you know.

Originally Posted by DylloS

it's almost exactly 225. But obviously lifting it doesn't feel like that since a lot of it's on the ground you know.

What is it, 224.5? 225.7?

Originally Posted by DylloS

it's almost exactly 225. But obviously lifting it doesn't feel like that since a lot of it's on the ground you know.

Yea definitely, just curious. That's still an ass-kicker of a workout. 21-15-9.. dang.. haha.

Originally Posted by rohde88

What is it, 224.5? 225.7?

impossible to tell. I rolled it on my scale and it ranged from 220-227 and pretty much leveled out at 225. So I just go with that.

Incline Dumbbell Bench Press:
30 lb x 10 reps (+53 pts)
50 lb x 10 reps (+69 pts)
50 lb x 10 reps (+69 pts)
50 lb x 10 reps (+69 pts)
50 lb x 10 reps (+69 pts)
deload week for bench so just did some incline dumbbells

Decline Push-Up:
12 reps (+18 pts)
12 reps (+18 pts)
12 reps (+18 pts)
12 reps (+18 pts)
12 reps (+18 pts)
12 reps (+18 pts)
12 reps (+18 pts)
12 reps (+18 pts)
12 reps (+18 pts)
Wod-15 minute amrap 12 decline push ups, 10 ring rows, 8 24" box jumps. I got through 8 full rounds and through the push ups and rows of round 9. I was moving pretty slow.

Body Weight Ring Row:
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
Box Jumps:

8 jumps || 24 in (+21 pts)
8 jumps || 24 in (+21 pts)
8 jumps || 24 in (+21 pts)
8 jumps || 24 in (+21 pts)
8 jumps || 24 in (+21 pts)
8 jumps || 24 in (+21 pts)
8 jumps || 24 in (+21 pts)
8 jumps || 24 in (+21 pts)

tonight is going to be rough

Back Squat

Heavy clean and press

3rds
8 115lb front squats
15 53lb kb swings
12 20lb wall balls
25 double unders

fuuck today. I'm wondering if this wendler program + metcons is working for me. 135lb squats felt heavy today.

Barbell Squat:
45 lb x 10 reps (+37 pts)
135 lb x 10 reps (+68 pts)
135 lb x 10 reps (+68 pts)
135 lb x 10 reps (+68 pts)
135 lb x 10 reps (+68 pts)
kept it light today. Felt weak on these. I'm going to test my max next week to see if it's worth while to keep the strength program I'm on.

Clean and Press:
95 lb x 5 reps (+101 pts)
115 lb x 3 reps (+92 pts)
135 lb x 2 reps (+89 pts)
155 lb x 1 reps (+82 pts)
tried 155 again and failed. Stopped there.

Front Barbell Squat:
115 lb x 5 reps (+50 pts)
115 lb x 8 reps (+65 pts)
115 lb x 8 reps (+65 pts)
115 lb x 8 reps (+65 pts)
Wod- 3rounds 8 115lb front squats, 15 53lb kb swings, 12 20lb wall balls, 25 double unders. My time was 11:27. This was hell. It's about 95 out and it just killed me. This was a brutal wod regardless though.

Two-Arm Kettlebell Swing:
53 lb x 15 reps (+35 pts)
53 lb x 15 reps (+35 pts)
53 lb x 15 reps (+35 pts)
love/hate these

Wall Ball:
12 throws || 20 lb (+41 pts)
12 throws || 20 lb (+41 pts)
12 throws || 20 lb (+41 pts)
Jump Rope:

0:03:00 (+14 pts)
just logged 3 minutes. Not sure how long it took but it was 25 double unders.

Standing Barbell Shoulder Press:
45 lb x 15 reps (+61 pts)
65 lb x 10 reps (+66 pts)
85 lb x 8 reps (+73 pts)
95 lb x 5 reps (+69 pts)
110 lb x 3 reps (+61 pts)
120 lb x 5 reps (+82 pts)
120 lb x 5 reps (+82 pts)
120 lb x 5 reps (+82 pts)
This felt heavy. I'm going back to my old style of linear progression. I feel like I've lost some strength with the wendler lifts because I rarely lift heavy. I'm more high rep stuff.

Thrusters:
45 lb x 21 reps (+59 pts)
45 lb x 15 reps (+56 pts)
45 lb x 9 reps (+52 pts)
Wod 1- 21-15-9 45lb thrusters/push ups. Finished in 2:46. Very good time for me.

Push-Up:
21 reps (+31 pts)
15 reps (+22 pts)
9 reps (+13 pts)

Push Press:
115 lb x 7 reps (+47 pts)
115 lb x 7 reps (+47 pts)
115 lb x 7 reps (+47 pts)
115 lb x 7 reps (+47 pts)
115 lb x 7 reps (+47 pts)
115 lb x 1 reps (+23 pts)
Wod 2- 7 minute amrap 7 115lb push press, 7 toes to bar. I got through 5 full rounds and 1 push press. This was very heavy.

Toes-To-Bar:
7 reps (+7 pts)
7 reps (+7 pts)
7 reps (+7 pts)
7 reps (+7 pts)
7 reps (+7 pts)
Grip sucks on this. I saw an interesting wod from crossfit stamford involving grip that I'm going to be doing soon. Possibly tomorrow.

Softball:
1:00:00 || competitive game (+163 pts)
We killed tonight. As a team we batted .701 and won 24-7. I pitched and let up 4 runs the first inning and held it together the rest of the game. Also batted 4/5. They call me sollysingles lol

Haha atta boy. Good job at the game. Wish I could play in a softball league

Originally Posted by BreakMyWallet

Haha atta boy. Good job at the game. Wish I could play in a softball league

Played again last night. 3/4 and pitched another win. We won 19-4. We're killing people.

Yesterday my game was right ader work so I just. Came home and deadlifted then went out

I worked up to a heavy single at 315. I'm thinking of trying out sumo lifts. I need more strength on the initial pull. Maybe even work more on stiff legged deads to get my hamstrings stronger

solly = beast mode

Tonight I went back to a heavy 3x5 bench. I decided to try for 185x5x3 and got all the reps. I'm right around where I left off.

Then I did 21-15-9
115lb hang cleans and ring dips. I Finished in 12:46. I had to rest way more than I would have liked but I'm going to start doing more wods like this. Heavier weight and just harder workouts. I've been doing more conditioned work and I feel like I didn't work my muscles as hard as I could. Don't get me wrong, I still worked my ass off but from now on I'm going to do more challenging weights.

Cool thread. Liked your facebook page. I'll be quietly following, keep it up man

solly i still cant do fvcking cleans. it's the same damn problem with my elbows pointing down. i'm sitting at my desk right now and i literally cant even point my elbows out in front of me without having my hands all the way by my ears

Originally Posted by Tom5933

Cool thread. Liked your facebook page. I'll be quietly following, keep it up man

Thanks man. I post my daily workouts on there and random stuff I come across. You were doing the mad cow 5x5 right? Are you still doing it?

Originally Posted by Mike Larry

solly i still cant do fvcking cleans. it's the same damn problem with my elbows pointing down. i'm sitting at my desk right now and i literally cant even point my elbows out in front of me without having my hands all the way by my ears

you should stop doing clean and practice front squats. it will help you keep your chest up. but if its worth anything, the weight of the bar is pushing your wrists down. without weight, i dont think anyone can point their elbows strAIGHT out with their hands not next to their ears. haha

Originally Posted by Mike Larry

solly i still cant do fvcking cleans. it's the same damn problem with my elbows pointing down. i'm sitting at my desk right now and i literally cant even point my elbows out in front of me without having my hands all the way by my ears

Originally Posted by BreakMyWallet

you should stop doing clean and practice front squats. it will help you keep your chest up. but if its worth anything, the weight of the bar is pushing your wrists down. without weight, i dont think anyone can point their elbows strAIGHT out with their hands not next to their ears. haha

what he said mike larry. It just takes practice and make sure the bar is at your finger tips and not in your palm. Just keep stretching. Cleans are the hardest thing to learn that I've ever done in weight lifting. I think my form is much better than it was but I still have a ways to go. Practicing squat cleans is an awesome way to transition to the catch position and front squatting down with your chest up and elbows up will help your wrist problems.