Tuesday, December 2, 2008

Monday 12/01/2008

WOD: Charge
5 rounds of 25 reps each:
KB Goblet Squat (16 kg)
KB American Swing (16 kg)
DB Weighted Step-ups (25# DBs; 20" box)
Elevated Pushups (20" box)

WOD: Starting Strength
Week 1, Day 1 (Workout A)
Squat
1 x 5 @ 45#
1 x 5 @ 65#
1 x 5 @ 95#
3 x 5 @ 115#

Press
2 x 5 @ 45#
1 x 5 @ 50#
3 x 5 @ 55#

Deadlift
1 x 5 @ 45#
1 x 5 @ 95#
1 x 5 @ 105#
1 x 5 @ 115#
1 x 5 @ 135#

Chinups; 3 sets to failure
1: 10
2: 7
3: 7

First actual session of Starting Strength -- dialed the weights way back as per Rippetoe's recommendations, so it was a very easy day. Though I don't think I'll be saying the same thing a few weeks from now! ;)

***
"I am of the opinion that my life belongs to the whole community and as long as I live, it is my privilege to do for it whatever I can. I want to be thoroughly used up when I die, for the harder I work the more I live."
- George Bernard Shaw

3 comments:

-Fred. said...

Are you following the 1st edition of SS? If so, I've got an extra copy of the 2nd edition that you might be able to talk me out of. I think that there are some notable differences between the editions.

I love Starting Strength, but I've come to realize that gaining strength and losing weight are mutually exclusive; for me at least. :-)

-Fred.

Feng said...

Hi Fred,

I'd love to talk you out of it! I haven't had the chance to read that -- I've only seen the first version. As for gaining strength/losing weight -- don't give up hope so fast. It's likely that you haven't yet found the perfect combination that works exclusively for you. I know, it takes a lot of black-boxing and time, but I think it's definitely possible? Anyway, maybe we can talk more at Joust (and do lunch or something sometime)!

Melissa Byers said...

Feng - you are still rocking! Love the avatar on the CF boards. I'll have to try your 25 rep/5 round workout, that one seems right up my alley. And thanks for the comment on my write-up from today. Well said yourself!