Robert D

33 5'5" ~190
Squat 500
Bench 330
Press 225
Deadlift 525

Not an SSC, but I work at one of the gyms

I slightly tore my pec going for 335, there's no physical deformity so I doubt its tendon related and I'm confident its just muscle belly. I have some light bruising around the armpit where I felt the tear, and some yellowy color along the outside edge of the pec going down

I can do all of the other lifts without any real issue, just some tenderness on press

It happened a few days ago and I did 95x10x5 today to start rehabbing it.

Now my question is less related to the Starr Rehab method and more directed at the application:

I looked at my grip (with video) after the fact, and saw that it was a bit wide, my grip was slightly outside being perpendicular at the bottom

My question is: should I use that same slightly wide grip to rehab it? or should I bring my grip in a bit (like I'm planning to in the future) for rehab?

My concern is the range of motion will be different and I'll end up with scar tissue by rehabbing it with too close of a grip. I know closer grip means longer range of motion, but the stretch at the bottom is different hence my confusion

Mark Rippetoe

Use the correct grip (the Book) to rehab the tear, and keep that as your form going forward. There is a reason we recommend this grip width.

Robert D

Thanks Rip, I'd imagine my grip has just creeped outwards over time. That answer is what I expected, just wanted to confirm

sirlinx

So I just finished my LP with the only lift still going up being the deadlift, but because squatting 3x a week made me very tired and unable to process work (I work in front of a computer all day and my mind was not all there, feeling much better now that I've moved on) I decided to move on from my LP altogether. I'm mostly wondering because I'm starting to want to compete, there's a competition in the end of the year for just deadlifts, but I always thought my numbers were still poor especially when compared to things I see online. I just wanted to see where I was at and searched for strength standards online and came across two tables (one from SS), both tables are telling me I'm either late intermediate or pre advanced, which I find hard to believe since Monday of last week I was still running my LP. Now I ran a calculator to get my PR's, this is because I've never actually tried to lift singles and see what my PR was before, so I will post my actual working numbers as well as the calculator's estimation. Are these good numbers to start competing?

I'm 42
165cm - 5'5
bodyweight 75kg - 165 lbs

actual working numbers:
squat - 3x5 141kg / 310.2 lbs
press - 3x5 60kg / 132 lbs
bench - 3x12 71kg / 156.2 lbs (I was benching mostly for hypertrophy because I benched at home alone and not at the gym)
deadlift - 5 reps of 152kg / 334.4 lbs

calculator estimations for PR:
squat - 159kg / 349.8 lbs
press - 68kg / 149.60 lbs
bench - 102kg / 224.4
deadlift - 171 kg 376.2 lbs

Mark Rippetoe

I don't understand your question. If you want to go to a meet, it doesn't matter what your numbers are because you are going to get beaten the first few times you enter. Competition motivates your training, and if you wait until you know you'll win to enter a meet, you're not a competitor.

sirlinx

I don't have any aspirations of winning, I just want to get some experience. But I don't want to get laughed at either. I have no idea if these numbers are good enough to start competing because I'm the only guy who trains for strength in my gym so there's nothing to compare them to.

Mark Rippetoe

Then go to a meet and watch. Nobody laughs at anybody who has the balls to enter the meet.