01-26-2010 CF Total #2

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total

Clean=160# (PR by 5#; full squat clean)
Bench Press=195# (=PR)
Overhead Squat=120# (PR by 5#)

I racked a clean at 165# but got forward during the squat and had to dump it.

I bought a new book, "Starting Strength" by Mark Rippetoe. Dan has a copy. This guy is one of the barbell instructors in a lot of the videos on the CF website. I've been stuck at 155# on the clean for months (usually failing due to an arm pull during the motion). I racked 10# more today fairly easily, due to adjustments in form recommended in the book, and didn't suffer any arm pull issues. I'll need to get a few months with the new form on all of the exercises to be sure, but I have a feeling this will be the best investment I could have made for improving in the gym.

Clean - 175 (Squat clean)/ 185 (power clean) under my PR by 10# or so
Bench - 215 under PR by 30#
OHS - 155 (under PR by 40#)

Weighed 172# Weigh about 13-15# less than what I like to. Still tryingto find my groove after being sick for 3 weeks and losing a lot of weight and strength.

Had a good cry after this work out too.