Squats and Bench, the "Ensign"

Warmup:

3 rounds

6 x OHS, 45’

9 x GHD

6 x Back Extensions

SWOD:

Squat 3x5 (add 5 lbs to last workout)

Bench 3x5 (add 5 lbs to last workout)

Squat:  learned some valuable lessons… going with a variation of high-rep squats.  Sticking around 70kg @ 20reps for now.  Had a scary moment in the gym there when I wasn't sure if the bar would clear my head.  BUT...did get 110kg on the bench.  That pretty much rocked.  Oh, and one of our 15kg plates weighs more than the others…that was an interesting discovery during the 1^st set.

I’m REALLY hoping that the 110kg is an accurate measurement…don’t think I’ve EVER benched my bodyweight before, and this was for 5 reps.  Hot diggety dog. 

And to keep myself humble...word of warning:  no audio except me breathing.  I sound ridiculous: 

 

Notice my “critique.”  WAY off. 

This is me doing back squats AFTER reading Starting Strength.  





OK, so I’m reading it, haven’t read it all yet.  Bad news:  squats still suck.  Good news:  I think I’m hitting better performance cues after reading Rip’s work. 

DWOD:

The Ensign

AMRAP 3": 

3 Power Clean 155 lbs

6 Push Ups

9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.  Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Didn't do…took too long doing squats and bench.  Still a good day.  Spent a lot of time doing the squats and looking at the video…was actually in the gym for over an hour.  Still not where I want to be, but I’m better than where I was.  Did I mention that I benched 100kgs?  That’s 243 lbs., kids!

OK, so this was a banner day.  I’m realizing that doing the strength component of this program when I can post a number like 110kgs is just huge.  All day long, I kept saying to myself, “I benched 243 lbs for reps today.”  Granted, it was only 5 reps, but it was for reps.  Really really hope that’s accurate.  Squats weren’t so great…form and all, plus realizing that trying to go any heavier and I’m going to seriously hurt myself trying to get the bar into position.  But, it was a really good morning of learning…I seriously thought I was going deeper than I am in my squats.

I hope that someday I can get some really quality coaching…maybe spend a week at WFAC or something like that.

Come a little way since the days of not wanting to load up the bar.

Didn’t get to the “Ensign,” just plain ol’ ran out of time, but time well spent.