Close CoC#3, DL500 and recover from groin pull.
I'm 44, 6'2", 203lbs. Two years ago, before two 6 month cycles of SS, some injuries, a few resets and a lot of milk, I was 42, 6'2" and 162lbs.
Lifts before and after:
Press 88 / 127 lbs
BP 132 / 205
BS 132 / 273
DL 242 / 410
Half a year ago I pulled my groin and have not been able to lift heavy since then. I can not squat at all. Not even with light weight and a narrow stance without aggrevating it.
Since I now have recovered a bit and can DL light and press I am going to test Pavel's Power to the People program to bring my DL back up and hopefully all the way up to 500lbs.
Last week I got hold of some Captains of Crush grippers. A #1.5 and a #3. The #3 is way beyond my level of hand strength but I can close the #1.5 for 3 reps. The plan is to work my way up to closing the#3.
I suspect that the time it will take to achieve these goals will be more than enough for the groin to heal so I can restart my journey towards a decent squat.
Last edited by Perkele; 06-27-2010 at 08:22 PM.
After 2 weeks on P2P I have the following results:
DL five times a week is too much, will do max 3.
One arm SP start at 45lbsx5, now 55lbsx5
DL start at 270lbsx5, now 310lbsx5
DL 280/255 x5
DL 290/270 x5
Dislocated the outer joint of my left thumb on friday. I cant use it for much now. It is still swollen and stiff so I had to use an inverted grip on the DL's and could not close the gripper completely with the left hand.
OASP 50/45 x5
DL 303/275 x5
Weighted Chins 38/17 x 5
CoC#1.5 5x3 (sets of 5 complete closes with right hand incomplete with left, thumb still stiff)
Awesome. You're going to need intermediate CoCs, though. You just can't make the jump from 1.5 to 3. That's like prepping for the 500# deadlift by doing only 250# deadlifts.
Thanks, good point. I have ordered a #2 and a 2.5#. It will be interesting to see if closing the #2 is within reach.
OHSP 50/45 x 5
I plan to go to at least 330 on the DL's before resetting 10-15% for a new cycle.
A couple of posts has disappeared in the server upgrading. Last week was holiday with the family but I found a gym that took drop in customers. I forgot the gripper at home.
I am happy to be back in my basement gym again.
Ch 10 (psyched out on the last sets)
The DL's felt heavy with lots of breathing between the reps. I also got comments on bad form from my coach/wife. According to her I was roundbacking and stifflegging so bad it was painful to watch.
Next time I will reset to about 275 for a new cycle, work on form and maybe increase the number of training days per week while the weight is light.
Have to concentrate hard to keep the hip to raise faster than the bar. I felt the legs work a lot more and am happy that the groin didnt hurt at all.
Last edited by Perkele; 07-13-2010 at 07:05 AM.
I have been doing some neck training on the off-days. I may as well keep track of that also. I am using a neck harness for the back side and an olympic plate across the face for front side.
Back side 35x5x5
Front side 22x5x5
CoC#1x3x2, #1.5x3x2, #2x3x2 (partial close on the#2, missing about 5mm)
Chins 5-5-5-4-3 (30 sec break)
Grappling yesterday. First time in 2 months and no groin pain.