Margie's Reset

[Margie]

7.5 weeks ago, I broke the 5th metatarsal in my right foot during a jiu jistu class. That injury (which coincided with some additional health considerations) was the first thing to seriously derail my training in the last few years. I am fortunate to begin the rehab process at WFAC. I see this as an opportunity to start fresh, while benefiting from the knowledge, experience and mistakes I've amassed over the last few years. This log will detail the rebuilding process, both in terms of strength and good health.

Stats:
Female, 34, 5'1" (and change), 140lbs

Previous bests:
Squat (12/3/11 USAPL meet, KOP, 132 class): 192.5
DL (same): 242

Bench Press (1/4/12, CFSBK): 123
Press (12/8, CFSBK): 90

[Margie]

3/14
Bench
45x8; 65x5;85x5;95x3;105x1
110x(1/2)x3

Bent Row
65x8x3

Pushups
4x10

Squat
Barbellx5x2
Barbellx10x3

DL
40kgx5,x10
50kgx10

3/15
Squat
Barbellx5x2
50x5
50x10x3

Press
45x5
55x5
65x5
70x3x3

Prowler walks (empty)
6x50m

[melody]

Hi Margie, its Melody from yesterday. I'll be following your log!

[Gwynn]

Welcome Margie! I broke my fifth metatarsal too (but not recently). Sounds like you are out of your cast and it healed properly!

[Rob Israel]

Well look who it is. I saw the title of this log yesterday and just didn't believe it was really you. Hope you've been having fun down there!

Miss you guys...

[Margie]

Hi Melody, Gwynn and Rob! Thanks for the welcome.

3/17

Last day of training at WFAC. Yesterday we went out to the Wichita mtns to find picturesque prowler runs. I did one push with +20kg. Foot is feeling better.

Today
Squat
45x5x2
50x5
55x10x3

Press
Worked technique
45x5x2
55x5
65x5x2

Bent row
75x8x3
88x5

[Margie]

Headed to Wisconsin tomorrow, so next week I will settle into a routine of:
Tues: Sq/Bench/DL
Wed: Prowler
Thurs: Sq/bodyweight pressing/pulling (chins, pushups, dips, etc) and any other accessory I feel like
Sat: Sq/Press/DL optional Prowler

Squat and Dead will follow linear progression; pressing will follow 5/3/1 template. I've decided to dead 2x/week for a while since I can't clean and am working with light enough weight that I should be able to handle it.

Diet clean up will also be implemented upon my return since it is time to get rid of some of the pudge I've accumulated. Goal is to prioritize sanity during this process. Will do basic paleo deal with little to no dairy, minimize alcohol consumption. Supps of D, fish oil, C and probiotic for now. Aiming for good, consistent PWO nutrition (ie chicken and sweet potato).

3/19
Squat
45x5x2
55x5
65x10x3
(This kicked my butt)

Bench
45x5
65x5
75x5
85x5
95x9 (rep out)

Deadlift
40kgx5
45x5
50x5
53x5

[Gillian Mounsey]

How is your foot feeling? Safe travels and best of luck in Wisconsin. I think that you will make extraordinary progress in the next few weeks. Excited to watch your comeback and see you set new PRs.

[Margie]

Back from Madison - an awesome city. Lots of good beer and cheese! The foot is making progress, despite an angry reaction to a poor shoe choice while I was there.

3/23
Squat
45x5x2
55x5
65x5
70x8x3

Press
45x5
55x5
60x5
70x7 (sub-par rep out)

DL
85x10
95x5
105x5
120x5

All felt good, though it is still surprising how much it kicks the shit out of me.

Paleo diet in effect today. Looking forward to feeling better in a few weeks.

[Tamara Reynolds]

Welcome!

I just started a thread this week for Paleo/diet cleanup. You have to wade through the usual crap, but several people are actually serious: http://startingstrength.com/resources/forum/showthread.php?t=29756.

[Margie]

Thanks TBone!

500m row warmup plus lots of LAX rolling and mobilizing

Prowler walks, 50 yards
emptyx2
plus 30#x2
plus 40#x2

1000m row
3x8 hanging leg raises

current weight 142

[Gillian Mounsey]

How are you feeling? Your lifts are moving back up quickly.

[Margie]

I feel pretty good. Mostly I am surprised by how exhausting the training is. Compared to where I was, it's sort of unbelievable, but I suppose it's to be expected. Not only because of the muscle weakness, but also the mental effort it takes to make sure I am keeping proper form and even weight distribution. But I predict that two weeks from now, I will be in a good groove. This is like the ramp up to the ramp up.

[Margie]

3/25

Push Press
33x5
43x5
53x5
63x5
73x3
83x3
88x3
63x10

Conditioning
21-15-9
Ball Slam, 20#
Kb Swing, 1 pood
Sit-ups

[Margie]

3/27

Good day of training. First day that didn't kick the poop out of me and I could really feel both feet planted firmly. No wiggly shit.

Squat
45x10
55x5
65x5
75x10x3

Bench
45x5
65x5
80x3
90x3
100x8 (I got out of my groove on 8, making it more difficult than it should have been which gassed me for a 9th rep)

DL
75x10
95x5
115x5
125x5

Ab rollout 3x8

[Margie]

3/28

Prowler walks, 50 yards
2x empty
2x 30#
2x 50#
2x 70#

These felt great. Still trying to will myself to roll through and push off my right foot normally. It's better, but still needs work. First doc appointment tomorrow sans boot - which I am technically still supposed to be wearing. Moron doctor.

Finished with 3x8 bat wings; 3x8 back extensions.

[Gillian Mounsey]

Curious what the doctor has to say. Are you going to tell him what you have been doing?

[Margie]

Just back from the doc. Bone is officially healed.

When he saw me in sneakers, he asked if I'd started PT. Very aware of his patients... Anyway, I told him nope, I'd started doing my own thing and he seemed like he was concealing surprise, particularly after he took a look at my foot and said everything looked really good.

He still insisted on PT and told me since I am very active I am supposed to go through PT first before I really train on it. Funny how the training on it seemed to get me along just fine.

I think I have enough resources to structure my own PT. That plus some soft tissue work from my massage therapist should be fine. I am pleased.

[Margie]

3/29

Squat
45x10
65x5
75x5
85x10x3

Lots of tire pulls on the sidewalk - about 50 feet, half empty for speed and half with a 25# weight added

3x10 pushups

[Rob Israel]

Just back from the doc. Bone is officially healed.

When he saw me in sneakers, he asked if I'd started PT. Very aware of his patients... Anyway, I told him nope, I'd started doing my own thing and he seemed like he was concealing surprise, particularly after he took a look at my foot and said everything looked really good.

He still insisted on PT and told me since I am very active I am supposed to go through PT first before I really train on it. Funny how the training on it seemed to get me along just fine.

I think I have enough resources to structure my own PT. That plus some soft tissue work from my massage therapist should be fine. I am pleased.

+1
And funny how training isn't PT. These people are morons. I don't know what I'll do if I'm ever really sick.

[Margie]

3/31

Quick workout at lunch during the CF Powerlifting seminar we hosted at our gym this weekend. Was a very interesting trip to listen to the Westside gospel. While there were some good things to take away from the weekend like assistance exercises, bench press technique and some of the mental aspects of training, overall it was problematic. Way too many anecdotes and not enough instruction.

Anyway...

Squat
45x10
65x5
85x5
95x5x3 (must admit this felt very good after warming up the banded box squat during the seminar. Much more crisp.)

Press
45x5
55x3
65x3
75x6 rep out

DL
95x10
115x5
130x5

[Margie]

3/3

Squat
45x10
65x5
85x5
100x5x3
Went through the sets fast with about 1 minute rest. Feels so much less challenging than the first time I squatted a few weeks ago with just the bar.

Bench
45x5
65x5
85x5
95x3
105x7
Really good rep out. I felt fast on these. Gotta admit the Westside work this weekend really helped my set up and attack.

DL
95x10
115x5
130x2
140x5

Felt like breathing hard so I finished with tabata kb swings, 1 pood, and played around with this banded walk that makes you look like you should be stomping grapes. Ridiculous looking but really burns the hips and butt.

[Gillian Mounsey]

All of your lifts are coming along nicely. Hard to believe that you were still in a boot 3 weeks ago when you got off the plane in Texas. Solid work!

[Rob Israel]

All of your lifts are coming along nicely. Hard to believe that you were still in a boot 3 weeks ago when you got off the plane in Texas. Solid work!

Ditto!

[Margie]

Thanks guys. It feels good to be regaining my strength!

4/4
Prowler day
all 50 yards
2x empty
2x plus 50#
4x plus 80#
They all took about 40-45 seconds. Tried to keep rest to about 1 min until the final walk which kicked. my. ass. I had to rest two minutes before I could start pushing again, and I had to stop twice during. I was breathing like I'd been under water for 2 minutes. I then attempted to do assistance of 4 sets of 8 pushups and 8 russian twists but stopped in the middle of the second set cause I was done.

Legs like molasses now. Hoping squats will be ok tomorrow.

[Rob Israel]

Prowler day
all 50 yards
2x empty
2x plus 50#
4x plus 80#
They all took about 40-45 seconds. Tried to keep rest to about 1 min until the final walk which kicked. my. ass. I had to rest two minutes before I could start pushing again, and I had to stop twice during. I was breathing like I'd been under water for 2 minutes.

Legs like molasses now. Hoping squats will be ok tomorrow.

Those are long runs! (walks) Are you pushing in the street or on the sidewalk?

[Margie]

Yeah when we were in Texas, Rip had everybody doing long, heavy walks. He prefers to sprinting because it's harder and you're less likely to tear a calf muscle or some such thing. I gotta say, it's pretty gnarly to get the heart rate up that high and then try to sustain. You should play with it.

[Margie]

4/5

Short one today. I am feeling really beat up for some reason.

Squat
45x10
65x5
85x5
105x5x3

2k row, moderate pace. Took about 10 and a half minutes.

Did some work on my foot and leg this morning with a body mechanics type person. She knows her stuff much better than a PT and I left feeling like I could actually role through my foot. Squatting felt much more balanced as a result.

[Margie]

4/7
Squat
45x8
65x5
85x5
95x2
110x5x3

Press
45x5
55x5
60x2
stopped because I tweaked my trap and it seized up on me.

DL
95x8
115x5
135x2
145x5

[Margie]

Catching up on my workouts for the last few days.

4/9
Row - 16 min for 3013m
Played with alternating higher and lower intensity splits.

4/10
Squat
45x8
65x5
95x5
115x5x3

Bench
back off week on 5/3/1 so I decided to try to speed bench with bands. Used the thinnest orange bands and took a few sets to find the right load of 65# for triples at close, medium and wide grip, 30 seconds between each grip. Did 3 sets.

DL
95x8
115x5
135x3
155x5

4/11
Row
3x750m with 2-3 min easy recovery pace
750m @ 2:30
recovery @ 3:00
Total time: 20min
Total distance: 3688m

I am experimenting with layering in increased conditioning to try to help the weight loss process. Discussed this with Jeremy (boyfriend and fellow coach) and the goal is to gradually work my way up to 5 days of conditioning and 3 days of lifting (well 3 days of squatting, 2 days of upper body, 1-2 of DL). This will likely take the form of 2 short high intensity (under 8 min total work), 2 moderate length and intensity (15-20min ), and one long low intensity (plus 30 min of walking) or the reverse for moderate/low. But we'll see how I recover.

[Rob Israel]

I'll be interested to see how squatting three days a week goes with all that cardio.... Sounds rough.

I myself have totally fallen on my face with my conditioning "program." I just don't feel like doing anything at the end of the workout and just want to eat. For instance, Bareburger last night was spectacular. The prowler remained dormant even as I waited for Michele to finish her rowing. I drank a whey protein instead. Surely I must have gotten 300 grams yesterday. Now that's conditioning!

[Margie]

Well that's why I'm layering it in, so as not to kill myself - I've done idiotic things in the past and I'm not looking to repeat. Remember, my squatting is relatively light right now. Once it's back up to previous territory I will drop 3 days of squatting and rearrange my lifting. Ideally, I should be back to my old numbers in about a month, which is how long I'll take to ramp up the cardio.

As for you, my dear Rob.... time to make some rules for yourself! Why don't you try conditioning on another day?

[Margie]

3/13

The foot is coming along, but it's still very tight and achy. I find walking for distances to be uncomfortable. This is a strange process - I can feel it becoming stronger and able to handle more varied movement, yet in some ways it hurts more than it did a couple weeks ago.

Squat
45x8
65x5
95x5
120x5x3

Played with cleans and worked up to some triples at 78lbs. It doesn't seem to bother my foot at all and because I can't jump much, I am really forced to come to full extension at the hip. I was stoked.

tabata combo of sledge hammer swings and one armed DB snatch.

Finished with two minutes of "sticky feet," which is the moniker my boss has given this movement. You put on a weight belt fairly loose and and loop a medium stretch band through it so that you can put each end on each foot like straps. Then you basically march in place. Resisting the bands as they try to yank your feet up is tough and it brings a lot of blood flow to the glutes.

[Margie]

3/15

Squat
45x8
65x5
95x5
115x2
125x5x3
did several drop sets at 95 in order to focus on driving off the right leg. I still shift to the right when I squat heavier because I am drive off the left leg too much.

DB see saw Press
3x8 at 20# (deload, plus still want to baby my left trap)

DL
95x5
115x5
135x3
160x5

Ab rollouts 3x10 and 50 banded good mornings

4/16
45 minute walk through the park

[Margie]

4/17
Squat
work sets at 130x5x3

Bench
100x9 rep out - rep PR

DL
165x5 (meant to do 170 but I had some math problems)

Finished with 4x10 static lunges on right only side plus 40#, alternated with 10 russian twists with 16# ball

[Margie]

Catching up on the last few days... Overall, it feels like I am really getting back to the groove. Still more to go, but the foot is in much better shape and in general my body is starting to realign and be a little less creaky.

4/18
18 min row about 3200m. Nothing special, just clocking time.

4/19
Squat
worksets at 135x5x3 (finally I have gotten back to being an adult woman)

Conditioning
:20 work to :40 rest for 10 minutes of hang clean to push press with pair of 25lb db. Total reps 56

abs

4/20
Prowler walks of 50 yards
2x +30lbs
4x +80lbs
4x +100lbs
This was entirely different from the last time I prowled a couple weeks ago and really showed me how much stronger my legs are. I could actually push off both feet and move a fairly swift pace. Very very excited.
Interspersed several sets of 3 chins. This is demoralizing. Once upon a time I could do a set of 8, but my weight gain has had a big impact. Feh.

4/21
Squat
worksets at 140x5x3 Legs are tired, but the weight is still pretty manageable so I think I have a few more 5 lbs jumps in me

Press
rep out of 70x7 not bad and my trap didn't tweak out

Cleans
worksets at 40kg 3x3 Still stoked that I can clean again

[Margie]

4/23
morning walk

4/24
Squat
work sets: 145x5x3

Bench
Rep out: 105x7

DL
work set: 175x5

3x10 ab rollout
50 banded good mornings

[Rob Israel]

And how did 145 feel?

Color commentary Margie, color commentary.

[Gillian Mounsey]

You are making great progress!

[Margie]

Rob are you suggesting that my posts are boring?

It all feels pretty good, I gotta say! 145 felt better than 140, so that bodes well for 150. It's weird, I can still feel a significant different in quad size from right to left leg though. Maybe I should do one-legged stairmaster sprints to pump it back up.

[Rob Israel]

Clearly, the color helps!

Yes-- the stairmaster!!!

[Margie]

3/25
Rowed 3x750m at 2:25 splits with 2 minutes easy in between. Total of 18 min and 3300m or so

3/26
Squat
worksets at 150x5x3
These felt ok. Heavy, of course, but not crushingly so. This is good in light of the fact that I think I was a bit underfed and not in a great frame of mind.

Because of the aforementioned, I took it easy on accessory/assistance. Didn't really have the spirit to do hard conditioning so I did a circuit of pushups, barbell rows and weighted lunges 3 times.

Then I played with GH raises and weighted hip bridges.

All in all, the clock got punched and that's just fine.

Now I am happy to be chowing down on my favorite steak from our meat CSA: sirloin. It's cooked perfectly and topped with a ramp/marcona almond pesto, with roasted asparagus and taro root. So yum.

[Gillian Mounsey]

That sounds delicious. Squats progressing nicely!

[Margie]

It was delicious!

4/27
Prowler day; 50 yard walks
2x empty
2x 50#
4x 100#
2x 120#
times started at about 30 seconds and slowed to 45 seconds. interspersed chins and rested until breath at slightly faster than normal.

4/28
Squat
worksets 155x5x3. Put the belt on for the first time since pre-injury and it made things feel much stronger (of course). 5 pound jumps are still in the cards

Press
Rep out 75x5. very mediocre. I have been stalled out on the press now for a few months and I'm not really sure how to train it anymore. Any suggestions? I've only used linear or 5/3/1 protocols.

Cleans
worked up to 40kg, then did 10 OTM of 1 pwr clean and 6 ball slams, 20#. About 18-20 second of work to 40 seconds of rest. Nothing too grueling, but got the breathing up.

[Margie]

5/29 and 5/30
AM walks for 30-45 min

5/1
Squat
Work sets 160x5x3

Bench
Rep out 110x5
Stoked!

DL
Work set 185x5

3x
10 lying tricep extensions, plus 20#
10 single leg squats from box, right side only
5 reverse curl ups (these are a bitch)

5/2
AM Row
22 min total of 2-3-4-3-2 min pieces with 2 min light row between
Goal was to row a faster split for shorter pieces, but I was pooped and I ended up just trying to maintain a faster pace across for the pieces and take it very easy on the breaks. Accumulated just over 4000m

5/3
Squat
Work sets 165x5x3
I gotta say things are still moving pretty fast. I was unsure how long I could keep pushing 5 pound jumps, but I think 170 will be doable.

Conditioning
10,9,8....1
Barbell rows @ 75
Burpees
Took me 7:30 min. That was plenty.

[Rob Israel]

Great news on the squat-- that's pretty awesome. I guess your "reset" has been reset.

Is 110 a 5RM PR for the bench?

[Margie]

Rob - yes I believe that was a 5RM for bench

5/4
Prowler day
50 yards, par usual
2x empty
2x 50#
4x 100#
Terrible. I was up until 3am seeing The Avengers and did these early in the day with very little food in me. Felt awful and wiped me out.

5/5
Squat
Worksets 170x5x3
This is actually a PR for 3x5. I got up to 165x5x5 when I was doing TM in the Fall. Now despite the fact that I was not recovered, sore to the touch and sucking wind after each set, the actual bar speed was pretty good. Still I think it's time for 2.5 lb jumps.

Clean and Jerk
Used the tiredness as en excuse to do some easy C & J - first time in months. Ended up at 41kgx1x10 on the minute.

[Margie]

5/8
AM 45 min walk

Squat
Worksets 172.5x5x3
Hard but good speed on the squats themselves. Definitely much more recovered after a weekend of big eating and two days of rest.

Bench
Decided to work up to a heavy single
125x1 PR
Finally.

DL
Work set 195x5
Moving fast.

5/9
Row
3x1000m pieces with 2 min light rowing between.
Total time 23 min
Total distance 4100m
First two pieces were somewhere around 2:25 splits. Third was around 2:32.

[Rob Israel]

Holy shit, you got your 125 bench! Congrats!

This is amazing how smoothly you progressed from being in a walking boot to squatting like a bad ass.

[DeeLee]

Hooray for the bench PR!

[Margie]

Why thanks y'all! It's been a long time coming so I was pleased

5/10
Squat
Work sets 175x5x3
On the first three reps of the last set my left leg was taking a lot more load than the right, which was super weird. I guess there's still a discrepancy between my legs. Or else maybe the right leg doesn't fire quite as well.

Played with our new farmers handles! I loaded 70 on each bar, which we guess weigh around 15 or 20 each. Did some short walks interspersed with sledghammer swings and one legged squats to a box and pushups. Basically dicked around.

5/11
Prowler day, 50 yards
2xempty
2x plus 50
4x plus 100
2x plus 120
got in 4 sets of 3 chins.

Abs

[Margie]

5/12
Squat
Work sets 177.5x5x3

Moderately paced Grace (30 C&J for time) at 75lbs 5:07

Barbell rows with landmine and some rotational ab stuff

5/15
Squat
Worksets 180x5x3
I mean, I am really stoked. These are damn hard, but the bar speed is good. In the past, whenever I got to heavy loads the squats would always get sticky. I am shocked that the speed is still good, though I need to take several breaths between each rep.

Bench
Rep out 105x8; 110x1;120x1
Trying 5/3/1 for powerlifting since I am frustrated by the slow progress on my pressing movements and need a change. Was not supposed to rep out, oops. But it was a PR for reps, so I'm ok with it :)


DL
Work set 205x5
Still double overhand on this, no hook.

[Rob Israel]

sweet...

[Margie]

Lots of catching up to do. It's been a hectic week with some family stuff, but I've managed to continue lifting amidst it all.

5/16
2000m row in 9:29. 1000m warm up and cool down
Attempted to do the following: 1000m @ 24SPM, 500m @ 26SPM, 250m @ 28SPM; 250m @ 30SPM. Was mildly successful, though it was hard for me to hold consistent pacing because I am more accustomed to holding split times, rather than SPM. Despite the crappy time, this was damn hard. But that's because rowing sucks my will to live.

5/17
Squat
Work sets 182.5x5x3
Fast

Push Press
Worked triples up to 95, then 105 for two and failed on the third after I crunched my back a bit on the second rep.

Conditioning
5 rnds of:
14 DB snatch, 7 L and R with 25#
50 yard run
4:37
First time I've incorporated any kind of run into a conditioning. I was moving like molasses.

5/19
Squat
Work Sets 185x5x3
Once upon a time, I could do a top set of 3 at 185.

Press
Work Set 75x3; 80x1; 85x1
Easy

5/21
Squat
Work sets 190x5x3
Holy hell. I am training at a gym in in Philly that does not have fractionals so I was forced to man up and make a 5 pound jump. I did it by the skin of my teeth. This was hard. Last two reps were pretty ugly, but goddamnit, this was my 1RM in December.

Bench
Rep out: 100x10 PR

Was supposed to DL today but I was caked from squatting so I'll move it to Thursday.

My weight is 145. Somehow my body misunderstood the note to LOSE weight and is instead gaining. Once linear is done (which it pretty much is), I'll see if I can get it to listen more carefully.

[DeeLee]

It is amazing that it is only a little over two months since you started your "rehab". And you are repping your squat 1RM from 6 months ago and benched 125. That is great Margie!

[Rob Israel]

Hey Margie,
Missed you at the gym today.
Which gym in Philly did you lift?

Congrats on the huge 5RM-- wow. And you did it for 3 sets? Double wow.

xo

[Margie]

Thanks guys. I am really stoked. It is interesting that I've had such a significant weight gain in that time period, which absolutely must be helping. I guess my body wants to grow right now.

Rob I'm at CF 215. I know Micah, the owner, from various CF events over the years so he's been kind enough to let me train in the corner. It's nice to be out of my element, but I look forward to coming back to our gym with all our toys. And fractionals.

[Margie]

5/23
Squats
Recovery of 135x3x4

DL
Intended to do a workset of 215x5, but I pulled 2 and that was it. I was pretty caked today in general

5/25
Prowler, 50 yards
2x empty
2x 50#
4x 80#
Again, still tired. It was rough week at home and this marked the end of it all.

5/26
Squats
Work sets 192.5x5x3
Felt great! Hard as hell, but great nonetheless.

Conditioning
5 rnds of:
2 DL @ 195
3 handstand pushups (head to two abmats)
4 pullups
5 burpees
took me 6:02

5/29
Squats
Work set 200x4; 140x10
I was intending to do 195x5x3 with the thought that this would end my linear, even if I got all sets. It's been about 10 weeks and, frankly, I'm ready to change things up. I may have been able to squeak out another couple of sessions, but I am ready to stop. Anyway, my boyfriend misunderstood and thought I was going to do one set at 195. Based on that, we decided I should just go for 200. I'll take the 4.

Bench
Work sets: 85x5; 100x3; 110x1x2; 125x1
[I]125 was slow.

DL
Work set 215x5
I used switch grip and a belt, which I generally try not to do on DL. But it sure does help.

Going forward, my plan is to do some active recovery and a little conditioning for the rest of the week and then test Squat, Press and DL on Saturday. After that, I am going to go back to Jim Steel's Train Like An Athlete 1 & 2; each is a 3 week training block which I did last summer and really enjoyed. I can't wait to sprint again!

[Margie]

6/2

1RM Test

Squat
215x1
This was a grind. Might very well have had 220, but I was happy to take the success.

Press
93x1
Finally broke 90!

DL
235x1; 250F
Likely had something on par with my previous 1 RM of 242. No 250 today, but I'm ok with that.

All in all, a successful reset.

[Diana]

that is awesome. great progress from your injury!