SS - 100203

Current BW: 161#

Squat: 180 (+5)

Bench Press: 120 (+5)
Deadlift 230 (+5)

Started getting sick early Friday (right after last workout) and was sick all weekend with flu-like symptoms (aches, fever, congestion, etc.).  Had to miss Monday's workout, and didn't eat well all weekend (not enough calories).  Thought about holding back on weight for today, but decided to increase 5# on everything.  Wasn't too bad.  Still a little weak, but able to manage the weights.

SS - 100129

Squat: 175 (+5)
Press: 95 (+10)
Power Clean: 105 (+10)

Squats felt strong.  Accidentally added 10# to the press (had only intended to add 5#, and would prefer 2.5# increments but I don't have small enough plates).  Press wasn't too bad, but started to get heavy near the end of the last two sets.  Power cleans weren't terrible but my form needs improvement.

SS - 100127

Squat: 170x5x3 (+5)
Bench Press: 115x5x3 (+5)
Deadlift: 225x5x1 (+5)

Squats strong.  Bench not bad.  Deadlifts not bad.

SS -100125

BW: 160#

Squat: 165x5x3 (+5)
Strict Press: 85x5x3 (first time doing these on this program)
Power Clean: 95x5x3 (first time doing these on this program)

Squat felt strong; could have gone heavier. Press a good starting point; heavy on last set. Power clean was conservative; could have gone heavier, but hadn't done these on a program like this, so started a little low.

SS - 100122

Had to re-start. Last time I worked out, I injured my lower back and needed several days of rest before I felt ready to lift again.

BW: 159#

Squat: 160x5x5 (+5 from last time)
Bench Press: 110x5x3 (+2.5)
Deadlift: 215x5x1 (+5)

Felt strong overall. Also started using a belt, which really seems to help.

SS - 100111

Starting Strength, Day 1

Starting Body Weight: 159#

Squat: 3x5 155#
Bench Press: 3x5 105#
Deadlift: 1x5 215#

Today was focused on trying to find good starting weights. I scaled my 1RMs and tried to pick good starting points. Squats were very hard on last set. Bench wasn't too bad but my left shoulder started to hurt during warm-up, so I kept the weight lower to start. Deadlifts felt heavy, but not as heavy as squats.

Fitness Goals for 2010

Maintain body weight ~ 150#

Strict Press 1RM: 130# (currently 105#)
Squat 1RM: 300# (currently 205#)
Bench Press 1RM: 185# (currently 150#)
Deadlift 1RM: 375# (currently 275#)
Power Clean 1RM: 200# (current 1RM unknown)

15 strict pull-ups
1 muscle up

C2 500m row: 1:40
400m run: 1:25

My goals for 2010 are primarily strength focused, though I want to improve my endurance and metabolic conditioning also. I plan to implement Rippetoe's barbell strength program (a 3 day/week program) to begin the year, supplementing with CrossFit workouts 2-3 times/week.

WOD - 100106

As many rounds as possible in 20 minutes:

5 pull-ups
10 push-ups
15 sit-ups
20 squats
400m run

finished 4 rounds in 20:44