A barbell, powerclean, press and frontsquat

[fling4life]

Hello! Decided to start a log again, i ran Starting Strength in 2016 and made som good gains, then i got a kid and had to remove my home gym so i have just been fooling around with kettlebells since the start of 2017 and maybe once every second week done some barbell lifts.

I have now decided to start doing some barbell training again. Im training at home so i dont have any space for my squat rack and the bench. But ive got some space in our bedroom to keep the bar.

Im 26 years old, 82 kg, 180 cm.

When i ran ss i made the following numbers:
Squat 130 kg 3x5
Bench 87,5 kg 3x5
Press 55 kg 3x5
Deadlift 155 kg 1x5.

The Equipment i got is a barbell and a pull up rack so im going to be doing the following program:

Powerclean 5x5
Front Squat 5x5
Press 5x5
Chins 3x5

I will train 3 Days a week like a SS template but ramp up the sets to one Heavy top set.
Maybe switch the Clean for some deads and barbell rows in the future. Gonna be a lot of cleaning to get the bar in position for the front squat and press aswell.

Todays session
(Only the top set)

Powerclean 50 kg x5
Front squat 42,5 kg x5
Press 42,5 x kg 5

Chins bw 5-5-5

This was my second session this week. Everything feelt like a warmup so im going to add 2,5 kg every workout untill i stall. I guess the press is gonna stop progressing first.

[fling4life]

Last Session of the week today!

Powerclean 52,5 kg x5
Frontsquat 45 kg x5
Press 45 kg x5
Chins bw+8 kg x5 x4 x4
Supersetted all warm up sets.
5 minutes of stretching + 30 minutes of training.
Everything feelt good and easy. My feeling for the fs and pc is getting better to. Never really trained theese lifts before.

[fling4life]

Was going to have a busy day tomorow so did a session today instead.
Feelt well recovered.

Todays session:
Powerclean 30 kg x5 35 kg x5 42,5 kg x5 50 kg x5 55 kg x5
Front squat 25 kg x5 30 kg x5 35 kg x5 42,5 kg x5 47,5 kg x5
Press 25 kg x5 30 kg x5 35 kg x5 42,5 kg x5 47,5 kg x5
Pullups bw x10 x7 x5

I supersetted the barbell lifts to save some time. Rested 1 min between my pullups sets.
5 min stretching and foamrolling at the end of the session.

[Gibby]

Great to see you training despite less than ideal circumstances. Be interested to see how far you get with this routine!

[fling4life]

Yes its really good for my mind, and body ofcourse. It feels like well spent time.

[fling4life]

Todays session!
Power Clean 30 kg x5, 37,5 kg x5 42,5 kg x5, 50 kg x5 57,5 kg x5
Front Squat 25 kg x5, 30 kg x5, 37,5 kg x5, 42,5 kg x5, 50 kg x5
Press 25 kg x5, 30 kg x5, 37,5 kg x5, 42,5 kg x5, 50 kg x5(Last rep was a grind)
Chins bw+8 kg 6-5-4 (This feelt good)

A very Quick session. Did the squat first, then supersetted the press and the powerclean. In and out in about 25 minutes. Only hade 4 hours of sleep last night so i just wanted to get the session done. Is this what crossfit feels like?

[fling4life]

I have been sick with stomachflu for 2 Days.
Today is a new day and ive been able to keep some food down. Did a Quick and easy session just to get back into it.
Todays top sets
Powerclean 40 kg x5
Frontsquat 40 kg x5
Press 40 kg x5
Pull ups BW 5-5-5

15 min training + 5 min stretching.

Feels good to get back into it and Everything feelt easy and my body flexible.

[fling4life]

Did a session yesterday that i didnt had time to post untill today.
Here it is(Top set only)
Powerclean 45 kg x5
Frontsquat 45 kg x5
Press 45 kg x5
Pullups bw+8 kg 7-5-5
Going to do Another workout tonight. 2 Days in a row is not optimal but i got no time to train tomorow.

[fling4life]

A nice night session. Baby fell asleep early so had plenty of time to train.
Powerclean 32,5 kg x5 40 kg x5 45 kg x5 50 kg x5 55 kg x5
Front squat 25 kg x 5 32,5 kg x5 40 kg x5 45 kg x5 50 kg x5
Press 25 kg x 5 32,5 kg x5 40 kg x5 45 kg x5 50 kg x5 25 kg x17 (Extra set to get some extra volume)
Pullups bw 10-5-5 (One minute rest between sets)

Had plenty of time tonight so did some extra mobility and foam Rolling both Before and after training. Body feels great.

[BrooklynJerry]

I wish I had continued to do some sort of training when life got in the way. Anything would have been better than nothingpush ups and air sqts for example.