Finding Out that the Iron Never Lies Finding Out that the Iron Never Lies - Page 130

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Thread: Finding Out that the Iron Never Lies

  1. #1291
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    Mar 2011
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    Sioux City, Iowa
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    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    • starting strength seminar february 2021
    Nov 4, 2020 Week 134
    Beltless paused box squats @ 255 lbs-2,2,2,2,2
    Deads @ 525 lbs-3 PR Rpe 9.5
    Deads with straps @ 315 lbs and purple bands-2,2,2,2,2,2,2 Exhausting
    Beltless straight leg deads w/ straps @ 330-8
    BBell row w/ straps @235 lbs-8; @ 205-12

    Nov 6, 2020
    Bench w/ wraps @ 370 lbs-3 PR Rpe 9.25
    Bench @ 225 lbs w/ purple bands-3,3,3,3,3,3,3
    Close grip bench @ 255 lbs-8,8,8 Supersets w/ chins
    Chins, neutral grip-7,7,6,6,6,6
    Dips w/ 70 lbs-10,10,10 Supersets with last 3 sets of chins



    Nov 8, 2020
    Squats w/ wraps (new velcro wraps) @ 495 lbs-3 PR Rpe 9.5
    Box Squats @ 275 w/ purple bands-3,3,3,3,3,3 Very tired by the end
    Beltless high bar paused sqt @ 225 lbs-7
    Purple band pull throughs-14,14,14 Supersets with ab wheel
    Ab wheel from knees-14,14,14

    Nov 10, 2020
    First I messed around trying to use a bench shirt. I've never done any equipped lifting. I think I got one way too small at size 50- I'll try a larger size.
    Press @ 205 lbs-3- Rpe 9.5 A bit worn out from fighting my way in and out of the bench shirt.
    Press @ 135 w/ black bands-3,3,3,3,3,3,3
    Paused bench @ 285 lbs-6,6,6
    Overhead EZ bar extensions@ 81 lbs-10,10,10 Supersets w/ curls
    EZ bar curls @ 81 lbs-10,10,10

  2. #1292
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    Nov 12, 2020

    Deadlifts @ 570 lbs- 0 Fail, 0 Fail. I only barely even broke the very first rep off the ground. I thought it might be bar grip positioning but 2nd attempt didn't even come off the ground. It felt at least 50 lbs heavier than it should feel. On October 19th I did 565 for 2 reps and while it was difficult, it was not a limit deadlift either. So why couldn't I do 570 for even a single? I'm a very consistent lifter unless I'm injured or sick, and neither circumstance seemed to apply. I went through my log to try to figure it out and realized that I haven't taken more than a couple of days off since April. No real deload weeks either- just straight through and generally setting pr's almost every session. I think I have fried my CNS. Every other year, I have had periodic breaks in training due to vacations, meet prep or meet recovery. This year, because of Covid, I've had really no breaks at all. Although I was continuing to set lots of pr's, I should have built in some deload weeks or time off. I should know better, but when you are on the pr train, it's hard to voluntarily get off. Now I'm going to take a week off and let myself recover. I'm thinking of trying some equipped work, which I've never done before. I'm also going to build in a deload week every 3-4 weeks.

  3. #1293
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    Mar 2011
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    Sioux City, Iowa
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    START OF NEW EQUIPPED WORK
    I ordered and received a bench shirt (Titan F6) and squat suit (Titan Spartan). Actually I ordered 2 bench shirts but the first was so ridiculously small (sz 50) that I couldn't even get close to gripping the bar with even a close grip width so I ordered a size 54. The 54 is too loose by normal standards but I have not idea what I'm doing so I'm starting with looser gear until I figure it out. The spartan suit is a beginner suit that is probably about the right size (sz 48) as I can get it on but the legs are tight enough to break some blood vessels where it grips my legs. I'm going to take my time to try this out to see if I like equipped lifting or not.

    Nov 19, 2020
    Bench shirt (sz 54) at rack hole 15 (about 2 inches higher than chest) @ 295 lbs-3; @ 315 lbs-3; @ 335 lbs-3. Not too bad, given my first try.
    Bench @ 225 lbs with black bands-3,3,3,3,3,3
    Dips w/ 45 lbs-15,15,15
    Chins, neutral grip-6,6,6

    Nov 21, 2020
    Spartan sqt suit sz 48 with 14 inch box (about 2 inches high)@ 365 lbs-3; @ 385 lbs-3; @ 405 lbs-3. Definitely struggling to hit depth.
    Box sqts @ 275 lbs w/ black bands-3,3,3,3 Exhausted. I skipped accessory work as using the suit just took too much out of me. I'll have to adjust programming to account for the extra suit difficulty.

    Nov 22, 2020
    Bench shirt sz 54 @ chest height @ 315 lbs-3; @ 335 lbs-3; @ 355 lbs-3. Not too bad at all, maybe Rpe 7.5.
    Press @ 185 lbs-5,5,5

  4. #1294
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    Nov 24, 2020
    Box Squats, paused @ 245 lbs-2,2,2,2
    Deads @ 315 lbs w/ black bands-3,3,3,3
    Straight leg deads w/ straps@ 315-8
    BBell row w/ straps @ 205-10; @ 185-15

    Nov 26, 2020
    Bench w/ black bands @ 245 lbs-3,3,3,3,3,3
    Press @ 135-5; @ 165-5; @ 185-5 Rpe 9.0
    Dips w/ 55 lbs-12,12,12
    Neutral grip chins-7,7,6

    Nov 28, 2020- Injury- Torn quad
    I was working on 12 inch box squats with the squat suit. I tried 405 lbs and then 455 lbs. I still couldn't make depth with the suit so sat down on the box and bailed on both attempts. Clearly I need more time working into the suit. I decided to do an easy back off set @ 315 in the suit for some extra practice. At the bottom of the 1st rep, I could feel the inside of my left quad muscle (Vastus Medialis) rip through. I don't think there was any actual sound but it felt like it was tearing right through the middle. I fell down and struggled out of the suit. Thank goodness for good strap safeties inside the rack. I immediately took ibuprofen and started icing it and kept it raised. After 2 days it started to bruise. It bruised the entire inside of my quad as well as the top part of my calf. I could tell there wasn't any bad tendon damage as I could still extend my leg.

    I started the Starr rehab as soon as I could squat without sharp pain from the injured quad. It still hurt- it just was more of a general pulling discomfort.

    Dec 2nd, 2020- Squats @ 45 lbs-25,25,25
    Dec 3, 2020- Squats @ 45 lbs-25 @ 55-25; @ 65-25
    Dec 5, 2020- Squats @ 45 lbs-25 @ 65-25; @ 95-20
    Dec 6, 2020- Squats @ 45 lbs-25 @ 95-20; @ 115-20 Chins-6,6
    Dec 7, 2020- Squats @ 45 lbs-25 @ 95-25; @ 135-20
    Dec 8, 2020- Squats @ 45 lbs-25 @ 115-25; @ 165-20 Bench @ 225-10; @ 275-10 Rpe 8.8

  5. #1295
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    Dec 9, 2020- Squats @ 45 lbs-25; @ 135-20; @ 185-7 Started to have some sharp pain in injured quad so stopped early. Neutral chins-7,7
    Dec 11, 2020 Squats @ 45 lbs-25; @ 35-15; @ 185-2. Fairly significant sharp pain. I clearly rushed the rehab process so will need to start over.
    Dec 12, 2020 Restart starr rehab. Squats @ 45 lbs-25; @ 55-25; @ 60-25. Press @ 45 lbs-10; @ 95-10; @ 115-10
    Dec 13, 2020 Squats @ 45 lbs-25; @ 55-25; @ 65-25. Chins, neutral-8,7
    Dec 14, 2020 Squats @ 45 lbs-25; @ 60-25; @ 70-25. Bench @ 135 lbs-10; @ 225-10; @ 280-10 Rpe 9.0
    Dec 15, 2020 Squats @ 45 lbs-25; @ 65-25; @ 75-25. Press @ 95 lbs-10; @ 115-10; @ 135-10 Rpe 8.0
    Dec 16, 2020 Squats @ 45 lbs-25; @ 65-25; @ 80-25. Chins, neutral-8,7,6
    Dec 17, 2020 Squats @ 45 lbs-25; @ 65-25; @ 85-25. Bbelll curls @ 31 lbs-10; @ 51 -10; @ 61-10
    Dec 19, 2020 Squats @ 45 lbs-25; @ 75-25; @ 95-25. Bench @ 135 lbs-10; @ 225-10; @ 285-10 Rpe 9.25
    Dec 20, 2020 Squats @ 45 lbs-25; @ 85-25; @ 105-25. Press @ 95 lbs-10; @ 135-10; @ 145-10
    Dec 21, 2020 Squats @ 45 lbs-25; @ 95-25; @ 115-25. Chins, regular-8,8,6

  6. #1296
    Join Date
    Mar 2011
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    Sioux City, Iowa
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    starting strength coach development program
    Dec 22, 2020 Squats @ 45 lbs-25; @ 95-25; @ 125-25. Bbelll curls @ 51 lbs-10; @ 61 -10; @ 66-10
    Dec 23, 2020 Squats @ 45 lbs-25; @ 95-25; @ 135-25. Bench @ 135 lbs-10; @ 225-10; @ 290-10 Rpe 9.5
    Dec 26, 2020 Squats @ 45 lbs-25; @ 115-25; @ 155-20. Press @ 115 lbs-10; @ 135-10; @ 155-10 Rpe 9.5
    Dec 27, 2020 Squats @ 45 lbs-25; @ 135-25; @ 185-20. Chins, neutral grip-8,8,7
    Dec 28, 2020 Squats @ 45 lbs-25; @ 135-25; @ 205-20. Bbelll curls @ 61 lbs-10; @ 66 -10; @ 71-10
    Dec 29, 2020 Squats @ 45 lbs-25; @ 135-25; @ 225-20. Bench @ 225 lbs-5, Bench w/ bench shirt @ 375 lbs-3 PR rpe 9.75; @ 405 lbs-1 PR Rpe 9.75. Wanted to keep working with bench shirt
    Dec 31, 2020 Squats @ 45 lbs-25; @ 135-10; @ 225-5; @ 275-15. Press @ 135 lbs-10; @ 165-5; @ 175-5
    Jan 2, 2021 Squats @ 45 lbs-10; @ 135-5; @ 225-5; @ 315-10. Chins, reg grip-8,8,8
    Jan 5, 2021 Squats @ 365 lbs-10 Exhausting. Bench @ 225 lbs-27. Just wanted to see how many reps at 225 I could do.
    Jan 7, 2021 Squats @ 405 lbs-8 PR. Rpe 9.5. Press @ 190 lbs-6,5. Chins, neutral grip-10,10. I'm back to full squat strength!

    Now I can return to some more normal programming.

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