Youngster with 30 year old Arthritic Ankle SS log

[Dillman]

Title should read "Youngster with 60 year old Arthritc Ankle SS Log"

Probably should have started this a while ago. I busted my ankle in a rock climbing accident in Utah. I just had a minor surgery (hardware and osteophyte removal). You can read the ankle story here:

http://squatpresspull.blogspot.com/2...rry-story.html

I have gotten back on track with my training and plan to run SS out for a few more months. We'll see how it goes
Current works set weights and goals for SS (before moving on the TM)

Squat: 255-->350
Press: 135-->175
Dead: 310-->370
Bench: 215-->265
Powerclean: learn it and progress as much as possible
Chin-ups: 3x3 BW-->3x10 BW

[Dillman]

14 April 2012

Workout at QC barbell with Grant McCaulley coaching/spotting

Squat
45 1x10
135 1x5
185 1x3
225 1x3
250 3x5

Bench Press
45 1x10
135 1x5
185 1x3
215 3x5

QC Barbell is a great Starting Strength gym in Bettendorf IA. Good coaching and a great highly motivational training atmosphere.

Chins at home
BW 4/3/3

[Dillman]

16 April 2012

Squat

45 1x10
135 1x5
185 1x3
225 1x2
255 3x5

Press
45 1x5
80 1x3
115 1x2
135 3x5

Deadlift
135 1x5
185 1x4
225 1x3
275 1x1
310 1x4 had to get chalk to regrip for fifth rep (it kept slipping)
310 1x1

Chins
BW 4/3/3

[Dillman]

19 April 2012

Squat

45 1x10
95 1x5
135 1x3
185 1x2
225 1x2
260 5/4.5/5

The second set started with a half squat. I started down and something didn't feel right so I came back up reset my feet and then banged out 4 reps. The fifth rep ended up on the pins. The third set was a grind but I got it up. I get on my toes too much. I think "heels" might be a good cue for me.

Bench
45 1x10
135 1x5
185 1x3
220 1x4
Failed on the 5th rep. Kinda surprised me but since I was short on time I had to leave at that.

Chins
4/3/3

Doing body weight chins everyday (m-f) for 10 reps total. Next week I'll try 4/4/4 or at least 4/4/3.

Maybe I'll get more benching in later tonight when my wife works out. We'll see should get a PR on the press and squat this Saturday.

[Brian Jones]

Hey brother! Thanks for the comment. I tracked your log down here. Jump back on here and start documenting so I have something to shoot for. These ankle deals are real bitches but the payoff is awesome . .I mean what is our alternative . .give up? Come on man, tighten up . . . get that training log active again . .lol.

[Dillman]

Alright it is time to update this log. I keep my progress updated on my blog but in order to make my log easily accessible to this community I obviously need to get it up here.

[Dillman]

A solid week of training. Normal ups and downs but I am nearly in PR territory on the press and bench press and hit 315 for a new personal record on the deadlift. Squats are coming right along as well.

Monday

Squat 255 3x5

Press 135 3x5
Got the big wheels on today (45lb plates).

Deadlift 310 4/1
Had to take a quick 10 second breather and reset my grip on the last one so I call it a set of 4 and a single.

Chins 4/3/3

Thursday

Squat 260 5/4.5/5
I started the second set with a half squat (things didn't feel right on the decent so I came back up). Then I nailed down 4 more reps and failed on the fifth. Third set was good but the last two reps were grinders.

Bench Press 220 4
I failed on the 5th rep. I knew I was out of time so I went on

Chins 4/3/3

Saturday

Squat 265 3x5
I was high on 2 of the last 5 reps. I came out of the bottom much better this time.

Press 140 3x5

Deadlift 315 1x5
The first rep went up alright but the second one slipped after rising only an inch or two. I quickly switched from the hook grip to the mixed grip and the next 4 reps went up without a hitch.
It was pretty awesome to have 3 wheels on each side of the bar.

My Thursday session was at the recreation building, which is the best place to workout at the University of Iowa. Few people show up there and the ones that do are often serious trainees or collegiate level athletes. After my squat sets this man with highly bouldered quads and hips gave me a few pointers. Turns out he is some sort of coach for the track team. He was literally jumping out of deep squats with 225 pounds on his back. He was also cleaning and front squatting in between his plyometric squats. Its nice to run into real athletes. We chatted a bit and he said "I normally don't tell people how to work out but you seemed to know what you were doing so I thought I'd just point a few things out that might help you." I said "Don't worry about it I have had much less useful information thrown at me here. One time a guy told I was squatting too deep and that I should be half squatting to protect my knees." He had a confused look on his face then got down to a half squat position and replied "That doesn't make any sense there is a lot more shear stress in the half squat position." It was really good to hear that. I get sick of dealing with all the myths and misinformation associated with weight training. Glad to know our track team at least has someone who knows what they are doing.

[Dillman]

A solid week of training. Everything after this will be a personal record.

Tuesday

Squat 270 3x5

Bench Press 220 3x5
Got the big wheels on today (45lb plates).

Power-clean 117 5x3
Just started learning this one. Whenever I have done it before it felt wrong so I went through all the steps and did it but I still feel like I am screwing something up.
Chins 3x4

Thursday

Squat 275 3x5
Had to yell a bit to get the last set done
Press 145 3x5

Chins 3x4

Saturday

Squat 280 3x5
Last rep was a super slow grind. Thought I was going to pass out on that one.

Bench Press 225 3x5
This was a PR because last time I did this weight I only got 5/5/4. So I upped it by one rep.

Chins 3x5

The day after Thursday's workout left me feeling like I'd gone through some hazing ritual that involved being punched in the lower rib/oblique area and at the same height on my back. This did not go away on Saturday. It was painful to get the belt on but as you can see I got the job done. I was totally spent and didn't do any deadlifts. I'm ahead on them so I'll deal with them later.

[Dillman]

Another conference got in the way of training.

Thursday

Squat 225 3x5
Abs were really sore after squatting.
Press 150 3x5

Chins 3x5

Saturday

Squat 285 2x2
Psyched myself out of this one. I failed at this weight a few months ago (before the surgery). with my super sore ans I am approaching this weight with caution (probably just being a pansy).

Didn't feel great, so I called it a night.

[Dillman]

Now I am just being a pansy. Two weeks with only 3 sessions. Horrible.


Tuesday

Squat 275 3x5
Abs were really sore after squatting.
Bench Press 228 3x5

Deadlift 325 1x5