My home gym set up/Starting Strength log

Originally Posted by BMW_Matt

Pointing outwards. And I do focus on getting them up...my wrists are always tight so I gotta loosen em up

Mine do the exact same thing.

http://www.mobilitywod.com/2012/08/s...s-or-hips.html

Originally Posted by BMW_Matt

Pointing outwards. And I do focus on getting them up...my wrists are always tight so I gotta loosen em up

My feet point slightly outward as well (..I use the natural position of my feet), but not too much. I loosen up my wrists by doing cartwheels and handstands. That may not be a viable option for you though.

Here's my back squats with a pause. I'm loving these


Front Barbell Squat:
45 lb x 12 reps (+43 pts)
95 lb x 10 reps (+59 pts)
135 lb x 5 reps (+66 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)

Barbell Squat:
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)
Done with a 3 second pause at the bottom

Barbell Bench Press:
45 lb x 20 reps (+47 pts)
135 lb x 10 reps (+77 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)

Ring Dip:
10 reps || weighted || 20 lb (+108 pts)
10 reps || weighted || 20 lb (+108 pts)
10 reps || weighted || 20 lb (+108 pts)

Originally Posted by M3Inline6

My feet point slightly outward as well (..I use the natural position of my feet), but not too much. I loosen up my wrists by doing cartwheels and handstands. That may not be a viable option for you though.

You calling me fat?!

Originally Posted by BMW_Matt

You calling me fat?!

Hahaha. Not at all. I just meant that most grown men don't cartwheel around....especially in multi-purpose rooms at a gym.

Originally Posted by M3Inline6

Hahaha. Not at all. I just meant that most grown men don't cartwheel around....especially in multi-purpose rooms at a gym.

haha you'd definitely be "that guy" at my gym.

Originally Posted by dabears

haha you'd definitely be "that guy" at my gym.

Probably! Then again, I try my best to not draw attention (...unless I want to). I usually dim the room and use a corner which is out of plain sight. I train early or late on most occasions, so the gym isn't very crowded. When I was a trainer at 24, I knew everybody so I didn't give a rats ass who saw me. I gained a few students out of it to boot!

Originally Posted by DylloS

Here's my back squats with a pause. I'm loving th
Front Barbell Squat:
45 lb x 12 reps (+43 pts)
95 lb x 10 reps (+59 pts)
135 lb x 5 reps (+66 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)

Barbell Squat:
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)
145 lb x 5 reps (+70 pts)
Done with a 3 second pause at the bottom

Barbell Bench Press:
45 lb x 20 reps (+47 pts)
135 lb x 10 reps (+77 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)

Ring Dip:
10 reps || weighted || 20 lb (+108 pts)
10 reps || weighted || 20 lb (+108 pts)
10 reps || weighted || 20 lb (+108 pts)

Looks good mike, I did pause squats with 185 last night. Really turns it into two movements and you lose that stretch/bounce.

Do you do pistol squats? I know I've showed you my vids before, but I did more last night with 18lb kettleball. really improves balance because I don't move my plant foot at all. Just a smooth motion up and down, up and down.

Originally Posted by rohde88

Looks good mike, I did pause squats with 185 last night. Really turns it into two movements and you lose that stretch/bounce.

Do you do pistol squats? I know I've showed you my vids before, but I did more last night with 18lb kettleball. really improves balance because I don't move my plant foot at all. Just a smooth motion up and down, up and down.

Isnt it crazy how adding weight makes them easier?

Originally Posted by Glight

Isnt it crazy how adding weight makes them easier?

Yea, it was a little counter-intuitive at first, but physics and COG is a lovely thing

Originally Posted by rohde88

Looks good mike, I did pause squats with 185 last night. Really turns it into two movements and you lose that stretch/bounce.

Do you do pistol squats? I know I've showed you my vids before, but I did more last night with 18lb kettleball. really improves balance because I don't move my plant foot at all. Just a smooth motion up and down, up and down.

I dont think I can do them. Maybe I'll try by holding a light plate out in front.

start off doing them while holding your rings^ (that you do dips with) or if you have a 20"+ box do 1 leg squats on there

Originally Posted by Glight

Isnt it crazy how adding weight makes them easier?

i was going to say something along those lines.

solly, if you do the 1 leg squats try using a 10lb plate with your arms straight out to help

Originally Posted by BreakMyWallet

start off doing them while holding your rings^ (that you do dips with) or if you have a 20"+ box do 1 leg squats on there

Originally Posted by BreakMyWallet

i was going to say something along those lines.

solly, if you do the 1 leg squats try using a 10lb plate with your arms straight out to help

I'll give this a try. I did do it holding a support beam in my garage. It helped but it didn't seem like I would make progress that way.

I learned a little about the clean and press tonight. My first few reps I racked it like normal and it killed me wrists on the press part. Then after a few I just cleaned it up to my chest and went right up. The difference is I didn't get my elbows up like I usually do for regular cleans. Is this ok?
Barbell Deadlift:
135 lb x 12 reps (+79 pts)
185 lb x 7 reps (+102 pts)
225 lb x 5 reps (+121 pts)
285 lb x 5 reps (+181 pts)

Romanian Deadlift:
185 lb x 8 reps (+82 pts)
185 lb x 8 reps (+82 pts)
185 lb x 8 reps (+82 pts)

Pull-Up:
5 reps || weighted || 20 lb (+62 pts)
Done as negatives. Jumped up and held as long as possible and lowered myself slowly.

Clean and Press:
135 lb x 12 reps (+159 pts)
135 lb x 9 reps (+153 pts)
135 lb x 6 reps (+140 pts)

That's how I do it if I'm doing higher reps. (Above 3). If not ill clean it regular, pause and get a little roll down as I drop my elbows to press it up

Originally Posted by BreakMyWallet

That's how I do it if I'm doing higher reps. (Above 3). If not ill clean it regular, pause and get a little roll down as I drop my elbows to press it up

That's what I figured. I maybe even do grace one of these days. It's the 30 clean and jerk workout

notice his form.

Originally Posted by BreakMyWallet

notice his form.

Exactly how I did it. Didn't catch it like a normal clean workout

Good workout tonight. Hang cleans felt really heavy though.

Here's the video of grace. Video cut off so it's two parts. May have missed a few reps.





95 lb x 10 reps (+44 pts)
95 lb x 7 reps (+41 pts)
115 lb x 7 reps (+47 pts)
135 lb x 5 reps (+49 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
Crappy form on this. Def felt very heavy

Chin-Up:
5 reps || weighted || 20 lb (+38 pts)
5 reps || weighted || 20 lb (+38 pts)
5 reps || weighted || 20 lb (+38 pts)

Clean and Press:
135 lb x 30 reps (+190 pts)
Crossfit benchmark wod "grace" time was 7:30.