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  1. #721
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    Oct 2011
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    • starting strength seminar april 2021
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    Last night I didn't think I would be able to work out today due to back pain. On Tuesday I unloaded a 400lb+ tractor tire out of my truck and pulled something in my back. If I turned or moved wrong the pain would knock the breath out of me. I started taking Robaxacet, an over the counter back pain and muscle relaxant yesterday, and by this morning the pain was almost gone. That's good stuff!

    Warm up - 500M row in 2:12 - very slow and very careful due to my back

    Dead lift - decided to go super easy on these
    155-5,
    265-5,5, - Could feel my back start to hurt a bit so I stopped at this weight

    Bench
    Bar - 10
    155-5,
    225-5
    225 + 50 chains - 5,5, The arching and bench movement started to cause a bit more back pain so stopped my work out there. No biggie, I'll get back to it on Monday pain free hopefully. The good news is no shoulder pain so far.

  2. #722
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    Well it's Monday now and unsurprisingly my back is still a bit sore. Normally when I strain my back its in the lower lumbar area but this back pain is right in the middle of my back. Probably because I had to cat back the tire out of my truck due to having a canopy on the back. At least my workout wasn't too bad and i know the pain is slowly going away. I stopped pain killers/muscle relaxants on Friday.

    Warm up - 500M row in 2:03

    Squat - Did low bar instead of SSB as its easier on the back
    310-5,5, - Weight went pretty easy but still felt it in my mid back. Did 1 arm band rows between sets to warm up my shoulder for benching.

    pause Bench
    230 + 50 chains - 5,5, - added 5 pounds from Friday and it seemed to go well. No straining but definitely could feel my back when arching.

    Clean to strict press - haven't done these for a while but always found them productive.
    110-5,5, - Started super light again due to my back but will LP 10 pounds at a time until I get to 170/180 or so.

    Curls with EZ bar
    100-10,10,

  3. #723
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    The good news - my back is no longer sore. The bad news - see below...

    Warm up - 500M row in 2:05

    Deadlift
    375-5,5, - went easy no back pain at all

    Bench
    B-10
    155-5
    235-2 - A little pain in my R shoulder
    235 + 50 chains - 2 - 1st rep - stabbing pain in my R deltoid and down into my tricep when lifting off the chest - weight didn't seem to be that heavy so tried again - stabbing pain again, but not quite so bad. Stopped there as I don't want to make things worse. Once of the reasons I took 3 months off lifting was to allow my L shoulder to heal. Now it's fine, but now my R shoulder is going wonky! I don't think I hurt anything too bad but I'll have to take it easy from here. Maybe warm up more and do less weight...

    Clean-strict press
    b-10 - bar alone didn't feel to bad so carried on
    120-5,5, - surprising my shoulder didn't feel too bad doing these, although the weight is still light. + 10 from last workout

    DB curls
    20-10,
    25-10,
    30-10

    So right now I've got a wonky R shoulder, my R knee is still messed up, waiting for an MRI on that but weirdly doesn't affect squatting or deadlifting that much, and my left forearm is still quite sore but only feel that for curls. My goal for 2021 is to get through these injuries and not get any new ones!

  4. #724
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    Oct 2011
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    Warm up - 500M row in 2:11

    Squat
    325-5,5,5, - No issues, no back pain, went easy.

    Calf raise
    155-10,10,

    Shoulder warm up - all kinds of stuff

    Bench - decided to go up in weight slowly
    b-10,
    120-5,
    155-5 - could feel a bit of pain in the R shoulder, was going to stop but tried something different
    220-5,5, - added slingshot and used narrow grip, pain was manageable/tolerable, was going to stop but,
    265-5 - felt slightly worse than 220, but still tolerable and didn't feel like I was damaging anything. Will keep using slingshot and start bumping the weight upwards

    Clean to OH press
    Bar -5
    135-5,5, not feeling so light anymore but still went easy .The clean part feels good on the shoulder and the press doesn't cause any pain.

    Chin ups 3 sets of 3 reps varying grips - surprise! doesn't bother my shoulder either, 1st time doing these in a while so stopped early on these

    EZ bar curl
    100-10,10,

    Ab wheel - 5 haven't done these in a while so stopped way early.

  5. #725
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    Warm up - 500M row in 2:02

    Deadlift
    395-5,5, - Weight moved well, up 20 from last workout

    Bench - After Monday's workout my R shoulder starting throbbing in the evening even though it wasn't too bad during the actual workout. Today I screwed around trying different grips, did slight declines but kept the weights light.

    Strict OH press - Doesn't seem to bother my shoulder.
    155-5,5, - didn't clean and press since I did deadlifts today. + 20 pound from last workout and the weights went up smoothly.

    Chinups
    BW-4,4,5 - Did OH, UH, neutral grip. Shoulders complained a bit. I think this will help them hopefully.

    Crunches - 2 sets of 20

    DB curls
    25-10
    35-10,10,

  6. #726
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    Warm up - 500M row in 2:04

    Squat
    335-5,5,5, - + 10 pounds from last week. Moved well

    Calf raise
    155-11,12,

    Pause Bench
    275-5,5, - Used slingshot again, Shoulder hurts but not too bad. Weight went easy with the slingshot

    Clean & Press
    165-5,5, - + 20 pounds from last week. Press went easier than the clean. This was like cardio for me

    Curls
    100-11,12,

    Ab wheel - 6,6,

  7. #727
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    Warm up - 500M row in a leisurely 2:12

    Deadlift
    407-5,5, - +10 from last workout - starting to get harder now

    Bench - after Monday's workout my shoulder was throbbing. had a massage yesterday, everything felt good today until I tried benching just the bar and it started hurting again. So didn't add any weight just played around with the bar and light dumbbells. May have to give up benching for a while until my shoulder heals whatever is wrong with it.

    Strict press
    177-5,5, This is starting to get heavy. No more 10 pound jumps now, so will go up 5 pounds at a time

    Chin ups - 5,5,5, overhand, underhand and neutral grip - Adding a rep per workout. just very minor discomfort in my shoulder which is good news

    Seated DB curl
    20-10,
    25-10,
    30-10,

    Crunches - 20, 20,

  8. #728
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    Warm up - 500M row in 2:11 - Felt bloated today for some reason.

    Squat
    342-5,5,5, - Even though I felt bloated I felt strong today. Considered loading 375 but thought better of it. 342 went easy, and +10 from last week.

    Calf raise
    155-12,12,

    Bench - Started going up in weight and everything felt good so started doing some singles as I got heavy. Stopped when I felt a bit of pain.
    330-1, Good to feel some weight again benching. Went good and fast, but stopped there.
    265-5 Trying to keep volume down so just did 1 back off set.

    Power clean and press
    182-4,4, Stopped at 4 as the cardio was getting to me. Seriously!

    Chins
    OH, UH, Neutral grip - 6,6,6 respectively. Pulling my fat body up is hard...

    Curls
    100-12,12,

    Ab wheel - 7,7

  9. #729
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    Warm up - 500M row in 2:05

    Deadlift
    419-5,5, - felt about as hard as last Thursday, except I was + 10 lbs/5kg

    Press
    188-5,5, same as above, but +5 lbs

    50 degree Incline bench with DB
    50's-10,12, - I start any new exercise light, plus I'm trying to limit stress on my R shoulder so trying some different movements with lighter weights to hopefully condition my shoulder for heavier bench.

    BB Row
    155-10,10, - Need to do more rowing as well. Starting these back up again.

    Incline bench DB curls
    25-10
    30-10
    35-10

    Crunches - 21, 21

  10. #730
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    starting strength coach development program
    Warm up - 500M row in 1:57

    Squat
    353-5,5,5, - Went well, added 11 pounds from last Monday's squats.

    Calf raise
    155-15,15, - These keep my plantar fasciitis in check. Scared to stop doing them

    Bench
    341-1 - Worked up to a heavy single
    245-5 - Went light on the back off set and only did one set to keep R shoulder happy

    Power Clean & Press
    182-5,5, - Added 1 rep since last week. These are quite taxing; Don't know how much longer I'll keep doing them.

    Chins - will keep adding a rep until I get to 10, then add weight.
    Overhand BW - 7
    Underhand BW - 7
    Neutral grip BW - 7

    Ab Wheel - 8,8,

    EZ Bar curl - 100-10,10,

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