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Thread: Skid (Marc's) log

  1. #941
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    Oct 2011
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    • starting strength seminar april 2024
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    Warm up - 500M row - leisurely

    Beltless Deep Squat - was a little concerned about how things would go today as my groin is still sore. Took a very narrow stance with toes almost straight ahead which seemed to help. Went a few inches below parallel.
    Bar-10
    155-5
    265-1
    308-1
    353-2,2,2,2,2,2, Still not up to the prescribed weight, but from a bracing perspective no issues here except for the occasional fart. Got all sets in this time.

    SSB Squat
    165-5 - warm up
    287-5 - did 1/2 of the prescribed reps
    309-5 - did 3 less reps than prescribed
    331-6 - did all reps

    Groin is sore again (much more then when I started), but the pain isn't too bad. I have until Monday until I squat again so hopefully things will heal a bit unless Friday's deadlifts trigger it again. I'll do some foam rolling and post workout groin exercises which seem to help.
    Last edited by skid; 09-14-2022 at 08:04 PM.

  2. #942
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    Didn't get a bike ride in yesterday. Finally some rain and cooler temperatures! Been a month and a half at least.

    Warm up - 500M row

    Deadlift - didn't really notice my groin with these
    155-5
    265-3
    375-1
    441-2 - work set

    Speed deadlift with 90 seconds rest between sets
    359-3,3,3,3,3,3,3,3,

    Paused close grip bench - concentrated on driving the bar as hard and fast as possible off the chest. With the new IPF rules I really have to watch putting my feet on the bench. I had gotten into the habit of doing that as part of my set up.
    Bar-20
    155-5
    221-8,8,8, work sets

    DB curls - did these throughout the workout when resting
    25-10,
    30-10,
    35-10,
    35-15, - did this last set after chins

    Sumo Deadlift - beltless - not heavy enough yet to require a belt - slight groin pain.
    155-5
    242-5
    265-5,5, Still working my way up in weight.

    Underhand chin ups
    BW-10,10,10,8,

    Ab work
    Lying toe touches
    10,10,10,10,

  3. #943
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    Warm up - 500M row

    Squat - Groin is still sore. Took a narrow stance as that is less painful. Pain didn't get worse so kept at it.
    Bar-10
    155-5
    265-3
    330-1
    392-6,6,6,

    Paused Squat
    315-3,3,3, these seemed really easy.

    Calf raise
    155-12

    Super setted these next 3 exercises

    Monkey foot leg extension - I have to get a proper leg extension machine...
    25-10
    30-10
    35-10

    GHR - Increased the difficulty to near max by moving the foot plate 1 notch from closest to pads
    BW-7,6,6,

    Lying toe touches - 10,10,10, Kept feet elevated throughout

  4. #944
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    Warm up - 500M row

    T&G Bench
    Bar-10
    155-5
    265-2
    286-6,6,6

    Pause Bench
    308-1
    313-1
    319-1

    Ultra wide grip chins
    BW-6,6,6,6,7,

    DB lying Tricep Extensions
    20-10
    25-10
    30-10 - easy but could feel it in my elbows
    25-12 - dropped weight/increased reps
    25-14

    DB Rows
    95-10,10,12,

    Curls
    DB
    25-10,
    30-10,

    EZ Curl bar
    115-8,10,10,

  5. #945
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    Warm up - 500M row

    Beltless squat ATG
    bar-10
    155-5
    265-3
    375-2,2,2,

    Since my groin pull I've been squatting all my squats like slow tempo squats so I don't stress things and using a narrower stance. My groin didn't feel too painful today to start, but on the 3rd set of squats and 2nd rep I got a sharp pain on the way up. Stopped the workout there with 3 more sets of beltless, and some SSB squats still remaining.

    This injury is very frustrating as it doesn't really affect me in normal life and I can stand a fair bit of pain, but I may have to dial back squatting until this is properly healed. I'm planning on doing a comp in January and this is setting my training way back.

  6. #946
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    Jun 2016
    Location
    Michigan
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    Groin pulls suck and take longer to heal than one would think. I had two groin injuries this year. Like you said, things feel fine until you start squatting - so frustrating...
    Best wishes with your rehab!

  7. #947
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    Quote Originally Posted by irongeek View Post
    Groin pulls suck and take longer to heal than one would think. I had two groin injuries this year. Like you said, things feel fine until you start squatting - so frustrating...
    Best wishes with your rehab!
    Thanks Iron Geek!
    I don't think this is a muscle pull but something in the iguinal ligament itself. The muscles aren't sore but the ligament is, more than ever. I'll see what happens over the next few days and won't squat. I may try some light deadlifts tomorrow and see how they feel since deadlifts don't seem to irritate it.

  8. #948
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    Warm up - did a bit of rowing on my concept rowing machine, maybe 200M. Groin is still sore so stopped early despite the rowing not really causing pain but I could still feel it.

    DL
    155-5 - Could sort of feel it in my groin so stopped.

    Bench
    Bar-10
    155-1 - setting up for the bench I could feel it my groin, then did 1 rep and could feel it in my sore R shoulder. Stopped the workout there.

    I'm going to take some time away from lifting and let things heal up. Then I'm going to quit doing programming designed for 20-30 year olds and figure out a program that doesn't beat my 59 year old body to death.

  9. #949
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    Even though I said I would take some time away lifting for a while I feel I should be doing something. Motion is lotion and all that. Did some very light exercising and band work today.

    My groin was extremely painful late last week but did get better each day over the weekend. Today just felt minor discomfort. Same with my R shoulder - It's not the shoulder joint itself, but the rear delt.

    I've been watching lots of Matt Wenning's Youtube channel and what he says really is resonating with me, especially with regards to exercise selection/rotation and avoiding injury. Maybe Shug is right all along and conjugate is the way to go! It certainly helped Matt as he set bench and squat records.

    I tried the Wenning warm up today which is to pick 3 exercises for 4 sets of 25 reps. These exercises are designed to be light enough to do 25 of, and to get the targeted muscles warmed up. Then typically you would exercise the same muscle groups with heavier weights, but already have some fatigue so having to use lighter weights than normal.

    Since I am dealing with injuries and trying to heal things rather than stressing them, I cut the reps back and will see over the next day or so if any pain issues return.

    Warm up 500M row - very leisurely row

    Wenning Warm up:
    GHR - BW-13,12,12,12

    Goblet squat - 30-10,10,10,10,

    Incline DB press - 30-10,10,10,10,

    Did some band shoulder work as well trying to stretch out the rear delt.

    I feel some issues in my right leg, in the hamstring and hip joint area, but nothing serious. The groin still seems settled down and maybe just slightly agitated from today's exercises.

  10. #950
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    starting strength coach development program
    Very minor groin pain yesterday and today. Therefore did another light round of exercising.

    Warm up - 500M row

    Rotated through all exercises non stop.

    GHR - 11,11,11,11, - started Monday with the foot plate 4 notches from closest. Today, moved it in 1 notch which makes it harder.

    Incline dumbbell press - No shoulder pain today. Concentrated on flexing my lats throughout
    30-11
    35-11
    40-11
    45-11

    Goblet Squat - being very careful with these. Seemed to go well with no groin pain. Took my normal wider than shoulder width stance
    30-9, 11,
    35-10,10,

    Wide grip chins with hands over the bar
    BW-10,10,10,10,

    After this workout things seemed well, nothing hurts. Something along these lines will be my future warm up before any heavy work.

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