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Thread: Skid (Marc's) log

  1. #1431
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    • starting strength seminar april 2025
    • starting strength seminar april 2025
    i keep thinking im gonna catch up to you on bench then i see you hit a 365 single relatively smooth and did close grip bench for 295x5x5....

  2. #1432
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    Quote Originally Posted by Cole Gorton View Post
    i keep thinking im gonna catch up to you on bench then i see you hit a 365 single relatively smooth and did close grip bench for 295x5x5....
    I'm going to really work my bench/deadlifts now since my squats are so messed up. I'm going for 375 or more - see you there! (I think we made this same goal years ago)!

    Week 5 Day 4 - Last day of deload

    Low bar squats - Wasn't going to even try these since while my knees felt a bit better, they didn't feel much better. Tried a couple body weight squats and found I could do them with little pain. Worked up from there.
    Bar-5,5,
    155-5 Pain was ok for these too
    220-4 still good
    265-3,3,3, Stopped here as I didn't want to push things too fast and pain was increased with these. Maybe there's some light at the end of this injury tunnel??

    Spoto Bench - stopping a couple inches off my chest. I think these will really help with my bench sticking point 1/2 way up.
    Bar-10
    155-5
    254-3
    295-5,5,5,
    Added slingshot:
    330-5,7 - T&G to chest - Want to get a feel for heavier weights on a regular basis. I'm strong off my chest but as mentioned earlier my sticking point is 1/2 way up so these should help with that too. Last set was AMRAP with a rep in the tank. Will bump these up heavier next Saturday. I might even dump the Spoto part and go full slingshot for all sets

    Leg press - Worked up to 270-5,5,5, - These felt good and light too. Held myself back from pushing too hard. There's always next week.

    Leg curls/leg extensions - Did some of these to get blood flowing through my legs - did light weights

    Face pulls and cable front raises - Did some of these too - no shoulder issues from benching so these must help.

    My meet is 8 weeks out
    Last edited by skid; 01-04-2025 at 09:40 PM.

  3. #1433
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    Week 6 Day 1

    High bar squat - 140kg/308lb-5,5,5, bumped up 20kg's from Saturday's low bar squats at 120kg - Knees were barely ok with this

    Bulgarian split squat - 40lb-5,5,5 each leg - Surprisingly these went ok. Will bump up from here

    Comp Bench - 140kg/308lb-6,5,5, Tried to leave a rep in the tank with these - based on 1st set my 1RM calculates to 168kg/370lbs - Will try to keep adding weight, but likely dropping reps from here forward. Will shoot for 5's next week at 142.5kg/314. Probably get 5 first set and 4 the rest with a rep in the tank


    Incline bench - 115kg/255lb-6,6,6, These went well - rep or two in the tank.

    DB curls - Did some on the incline bench for a finisher
    Last edited by skid; 01-06-2025 at 10:01 PM.

  4. #1434
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    Week 6 Day 2

    Pendlay rows - 265-8,8,8, Used single loop straps and cinched them nice and tight

    Single arm DB rows - 115-8,8,8, - no straps for these

    Close grip bench T&G - 298-5,5,5, RPE-7 - Had the wood stove going in the basement, probably 90 degrees down there so was shirtless. SS'd with
    DB front raises - 20-11,11,11,



    Standing behind the head tricep extensions - 90-10,10,10, SS'd with
    DB side raises - 20-11,11,11 &
    DB flies - 35-10,10,10, Did these straight arm and went for a pec stretch

  5. #1435
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    Week 6 day 3 - Twisted my right knee badly at work today. It hurts to go up stairs or if my knee twists or has side pressure. Will get it checked out by a doctor tomorrow. Despite that setback, I still have a meet coming up.

    Deadlifts - 465-3,3,3, @8 or so. Knee bothered me a bit but the weight moved well. If I keep my knee straight it lessens the pain to a tolerable level

    Block pulls off 5" blocks - 485-3,3,3, @8-8.5 since I was tiring. The blocks put the bar around 3 inches below my knee caps. Used my single loop cotton straps. Again, I managed to cinch them up nice and tight with no issues.

    Changing the programming now. The program called for SSB squats and back extensions. With my knee messed up this wasn't going to work. At least the leg press doesn't require me to steady the weight since the rails keep everything straight so I did that.
    I'm adding a 4th bench day too. I don't seem to have any recovery issues from bench so I'll keep the volume down but still keep the intensity high until something breaks :lol:

    Slingshot bench - 340-5,5,5, @7 or so. +5kg from last week. SS'd with
    Leg press - worked up to 405 but that was probably too heavy since my right knee really started to complain so stopped at 3 reps
    Leg curl - 100-10,10,10, No issues with these.

  6. #1436
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    sucks about your knee, hopefully it heals up quick so you can get a few heavy squats in before the meet

  7. #1437
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    Quote Originally Posted by Cole Gorton View Post
    sucks about your knee, hopefully it heals up quick so you can get a few heavy squats in before the meet
    Yeah, I've been very injury prone the last 6 months or so. My age is catching up to me so at some point will have to dial back my lifting among other things. That said I still have a meet and will try to do the best I can with what my body can give me. Bench and deadlifts are doing good now, just have to be careful with squats and my knees.

    Canadian Health care - went to see a Dr at the walk in clinic today since my regular doctor is off until Monday. He didn't even look at my knee, just said it obviously isn't broken so no Xray required. Prescribed ice and physio. Didn't try to determine it it was a torn ACl or similar. Gee thanks. At least my company will pay for the physio since it happened at work. Will still see my regular Dr Monday.

  8. #1438
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    Week 6 day 4 - Last workout I said I'd increase my benching workouts until something broke, well that didn't take long. As mentioned before I think my age is catching up with me. I'll keep pushing the best I can up to my meet in 6 weeks, but after that I'll really have to give my lifting future some thought. Maybe at least drop weight and work out for health alone.

    Low bar squat - My right knee is messed up, but I will push it along as best as possible. Worked up to 308 with sets of 3, then did singles working up to 410. Stopped at 410 as any heavier and I would make things worse.

    Spoto bench - 305-5,5,4, I was thinking I felt a bit tired today benching, and maybe adding another bench day wasn't such a good idea. the third set was actually moving the easiest until the 3 rep I felt an arrow of pain in my right pec near my armpit. Tried a 4th rep and yes the pain was real so stopped there. I think I have a small muscle tear.

    Leg press - These don't feel too bad on my knee so they are probably a good exercise to get some work in. Worked up to 370 for sets of 5. My knee was clicking but there wasn't much pain.

    Face pulls and cable front raises - did a few of both. Neither bothered my pec much.

  9. #1439
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    damn dude. maybe you need a really long taper this time?

  10. #1440
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    starting strength coach development program
    Quote Originally Posted by Cole Gorton View Post
    damn dude. maybe you need a really long taper this time?
    Definitely need something! I'm getting to be a bit of a joke with all the failing bodyparts!

    Saw my doctor and a physiotherapist today. I thought I had torn my ACL 4 years earlier but my DR corrected me saying I cracked the cartilage around the knee. Not sure what is worse. Cartilage doesn't grow back much. Physio just messed around trying to find the source of my pain. Settled with the meniscus.

    Started today with bench - worked up to 315 for 3 sets of 3 which were supposed to be 6's. had a bit of pain in my pec, and could tell my right arm with the pec tear was weaker than my left. Had a couple reps in the tank but didn't want to push things and make it worse.

    High bar squat - Worked up to 310 for one set of 3 - stopped there. Will continue to build on this

    Incline press - 265-3,3,3, - Couple reps in the tank with these too. R arm definitely weaker with these too.

    Tried bulgarian split squats with body weight; seemed fine and easy. Added two 20 pound DB's and my knee said no to doing even 1.

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