wk105's Log wk105's Log

starting strength gym
Page 1 of 68 1231151 ... LastLast
Results 1 to 10 of 680

Thread: wk105's Log

  1. #1
    Join Date
    Aug 2009
    Posts
    990

    Default wk105's Log

    • phoenix arizona seminar date
    • texas seminar date
    Now that the back injury that I picked up about 18 months ago seems to have cleared up enough to allow hard training (thanks to John Petrizzo's advice), I thought it'd be worth keeping a log here in case anyone is interested in following along.

    The programming is by Mike T, and my aim is to compete at 105kg in the GBPF regionals in Jan 2016 and then the nationals in June.

    My e1RMs are currently trending around 260/175/260 (sumo - my back still won't tolerate conventional) at 100kg bodyweight (5'9").

  2. #2
    Join Date
    Mar 2009
    Location
    Long Island, NY
    Posts
    2,140

    Default

    Good to see you posting here, Will. I am looking forward to following your progress.

  3. #3
    Join Date
    Aug 2009
    Posts
    990

    Default

    Thanks, John.

    6/7
    Squat
    232.5x1@8, 187.5x5@6.5. After that, the protocol was to hit 32 more reps for a total of 38.
    187.5x5x4@7 (all sets), 187.5x4x3@7 (all sets)
    7170kg tonnage

    I was a bit apprehensive that if the single got forward of mid-foot it might tweak my back, but I reminded myself I could have done it for 5 not too long ago and that heavy weights have to be reintroduced at some point.

    Bench
    160x1@8.5, 140x4@9.5, 137.5x5x2@9, 9.5, 135x5@9.5

    No elbow sleeves. Slightly less pop at the bottom. Not much difference, though.

    Video to follow.

  4. #4
    Join Date
    Aug 2009
    Posts
    990

    Default

    Some of yesterday's sets - nothing special, but I thought it'd be good to get some video from early in this cycle as a comparison point for later. Plus nobody likes logs without videos.



    The squat single looks a little harder than it felt. I'm sticking to my immediate RPE when I racked the bar, though: I was a bit tentative descending into the hole, but I got some aggression back after the first rep, so I'm confident I could've got more hip drive afterwards.

    7/7
    Press (no elbow sleeves)
    82.5x5@6, 87.5x5@7, 90x5@8, 90x4@9.5, 85x5@8, 85x5@9

    This is a bit detrained as well because my back used to hurt a lot grinding through the sticking point.
    Last edited by wk105; 07-07-2015 at 01:45 PM.

  5. #5
    Join Date
    Aug 2009
    Posts
    990

    Default

    8/7

    Mobility 5 minutes
    Exercise bike (slow pace) 12 mins
    Foam rolling 5 minutes

    I'd planned to deadlift today, but the DOMS in my adductors from squats on Monday is too bad because I'm not used to the volume, and the sumo stance would only have inflammed them even more. I'll pull tomorrow instead.

  6. #6
    Join Date
    Sep 2013
    Location
    Sverige (Sweden)
    Posts
    746

    Default

    Welcome back!

  7. #7
    Join Date
    Aug 2009
    Posts
    990

    Default

    Thanks, Fred. I hope your training is going well.

    9/7
    Deadlifts (sumo)
    Warmed up to 210x1@6.5 using a hook grip and decided to leave it until tomorrow - didn't feel right. Better to err on the side of caution. No time for anything else today because of work/family.

  8. #8
    Join Date
    Aug 2009
    Posts
    990

    Default

    10/7
    Deadlift (sumo)
    Back still felt off. Decided to base the 74%x5 required for the 37 reps I needed off a presumed worst-case scenario 210x1@8, which was probably too cautious.
    170x5x5@6 (all sets)
    170x6x2@6, 6.5
    6290 tonnage PR. Deadlifts are going to take at least a year to fix, but I'm just happy to be able to pull from the floor again.

    Floor Press
    155x1@8, 137.5x6@9, 130x6x2@8, 8.5

    SSB
    145x5@6, 152.5x5@7, 162.5x5x4@8 (all sets)
    I realised today that the bar placement for these makes it hard to breathe, so the sets feel harder than they really are.

  9. #9
    Join Date
    Sep 2013
    Location
    Sverige (Sweden)
    Posts
    746

    Default

    Quote Originally Posted by Will Knowland View Post
    Thanks, Fred. I hope your training is going well.

    9/7
    Deadlifts (sumo)
    Warmed up to 210x1@6.5 using a hook grip and decided to leave it until tomorrow - didn't feel right. Better to err on the side of caution. No time for anything else today because of work/family.
    Ive had some stuff get in the way. Flu, then sl joint locked up on a deadlift, and a newborn. Programming has been sporadic at best. But im on track now. I have been hunting (among other things) 200lbsx5 press (have 200x1) ever since i saw your post in Andys forum. It will take some time im sure. But i shall get it.

    How did you injure yourself?

    Good to see your patience to working back up properly.
    Last edited by Tennisgolfboll; 07-11-2015 at 07:24 AM.

  10. #10
    Join Date
    Aug 2009
    Posts
    990

    Default

    starting strength nutrition camp
    200x1 is decent. Keep at it! Past the novice stage, the BP and OP require a lot of patience.

    I posted about my injury in Rip's forum. I'm not sure exactly what caused it. It was diagnosed as either SI joint ligament inflammation or an annular tear in a lumbar disc. The Laslett Si joint provocation tests didn't cause any pain, whereas the McKenzie Method for disc injuries helped a lot, so it probably was a tear. (There's a good video by Chris Duffin on McKenzie pushups for disc pain here.)

    11/7
    Bench (touch and go)
    145x1 @7.5, 120x11 @10, 112.5x12@10, 105x16@10
    Push Press
    60x11@6, 62.5x11@6.5, 67.5x11x4@7.5, 7.5, 7.5, 8.5
    Last edited by wk105; 07-12-2015 at 02:56 AM.

Page 1 of 68 1231151 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •