Starting over with Starting Strength

[Scott Jenkins]

Not very often you hit a PR at your age Pat. When you was younger does not really count seeing as you probably had never squatted back then. So well done and good luck with the sub 6.

[Patrick Haskell]

Thanks, Scott. It was nice to see that my program, even when not followed that well, has some effectiveness in areas that I had somewhat neglected previously. If I can turn the corner on the lifts and start getting some modest PRs, I'll be much happier.

[Nik Nichols]

WOO Nice pr Patrick!!

[Patrick Haskell]

Sunday, October 13, 2013
Warmup
Floore Barre, SMR shoulder and spine, shoulder mobility, TGSU 1pd x 5ea

Heavy Stuff
Floor Press 45x5, 95x5, 135x5, 165x3, 185x2x2, 185x2, 185x5

Conditioning
3RFT:
7 Dbl KB Snatch 1pdea
7 Body Rows
7 Pushups on KB handles
7 strict pull-ups
7m Bear Crawl forward-backward

Each break or failed rep, jog around house.

10:55
1 break on rows, 3 on pullups, fell off KBs once (~250m).

Muscle failure on pull-ups slowed this mostly, but good to breathe a little.

[Jesse Emers]

Nice 1 mile run! Also, nice little metcon there on your last post. I have never even thought of backwards bear crawl.

[Patrick Haskell]

Originally Posted by Jesse Emers

Nice 1 mile run! Also, nice little metcon there on your last post. I have never even thought of backwards bear crawl.

Thanks, Jesse. You, too, Nik, but now that I think about it, I realize that I had run a faster mile at the beginning of a 5K for which I trained 2.5 years ago. It was closer to 6:15. I wasn't timing it myself, but I distinctly remember the girl on the side of the road calling out our times and realizing that I had gone out way too fast.

The backwards bear crawl is a staple for me. It really feels almost as much a fundamental movement pattern as the forward version, at least if backpedaling is part of your sport. It is definitely less forgiving of form faults than a forward crawl, where it's easy to move along clumsily with your butt way up in the air.

[Patrick Haskell]

Seeing as I was here checking out Scott's log, I figured I should at least post a little update. Had a bit of a work-dominated November and December, but I've kept-up with the lifting since the holidays, at least when I'm not off skiing multiple days. That's gone well, with a few rep PRs and decent progress on the lower body stuff. Just started back-in on running this past week and have a 5K charity run in May to keep me focused on that front.

Upper body stuff is hit-and-miss. I've been super careful with pressing stuff, doing pushup variationss and DB presses only and working on mobility with OHS and empty bar OH presses, but things flared-up when I worked-up to heavy singles on weighted pullups. That's never been a problem before, but I gave it a rest and am starting back-in on my upper body progression again and will pay closer attention before I start hanging too much weight off my old bones.

I finally built myself a lifting platform. (The old garage was chewed-up enough that it dissipated the energy of a falling barbell itself, but I've been lowering weights pretty carefully for the past 6 months, and that's not really the point of the olympic lifts, so it was high time I did this.) I attached a pic of the new setup. I just need to construct a place to hang my rings properly, once the snow has disappeared. The new platform inspired a new power clean 2RM. (Actually, the weight was planned-out at the beginning of the cycle, but it didn't hurt to be able to dump that first rep, before pulling the 2nd.

Sunday, March 9, 2014

Warmup
DROM
KB Complex
30 1-arm swings, 1pd
10 Dbl KB swings, 1 pd ea
10 Dbl KB Front squat, 1 pdea
RDLs 45x5x2
Burgener – Form good from hang.

Weightlifting
Power Clean 75x3x2 – Form ****ty.
3 position clean 2x45 – First one poor, second one good.
Power Clean 75x3x2, 105x3, 135x2, 165x2, 175x2, 185x2, 190x2 – New 2 RM – only slightly wide catch

Assistance Work
3 rounds:
A1. OHS 45x10
A2. SLDL 1pd x8ea
A3. TGU 1pd x3ea

I won't be logging all my workouts here. I spend too much time in front of the computer as it is, and I'd rather put my energy into the workouts, and it has definitely helped me to cut-back on social media. I'll check-in from time-to-time, however.