Starting Strength, WO #1
Warm-up: 2 rounds of CFWU:
Samson stretch
Squats (12, 12)
Un-anchored sit-ups (12, 12)
Back extensions (12, 12)
Dips (12 @ -55#, 3 unassisted)
Pull-ups (12 @ -55#, 3 unassisted)
Squat
45# x 10
75# x 5
105# x 3
135# x 2
170# x 5 x 3
Bench Press
45# x 5
55# x 5
65# x 2
75# x 5, 5, 4+1
Deadlift
45# x 10
75# x 5
105# x 3
135# x 2
165# x 5 x 3
Notes
- Squats felt good. I was thinking about a cord pulling me straight up through the top of my head, and I think it helped with my form.
- Bench felt good too. Stick with 75# for at least one more workout though.
- Deadlifts felt better than they have in a long time - no hamstring pain! I need to remember to keep driving my heels into the ground. I had poor form on the last set of 5, so I'll stick with 165# the next time I do this workout.
posted by Libby @ 3:50 PM
3 Comments:
how do you squat so heavy?? great job!!
Thanks! I keep thinking it's strange that my squat and my deadlift are about equal weight - isn't deadlift supposed to be easier/heavier? Either I'm doing something wrong on the deadlift, or something very right on the squat, or I'm a freak of nature... or all 3.
ha ha! in the athletic world, you're blessed to be a freak of nature!
yeah... your dl should be a lot higher than your sq. you might want to get your dl form looked at. Andrew corrected my dl once, and it made a huge difference.
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