Reply With QuoteTuesday, November 28, 2023
Squat 485 lbs x 3 x 2 https://youtube.com/shorts/yDwqSrdo-a4
Bench 277.5 lbs x 5 x 5 https://youtube.com/shorts/I6YXVhpcC-8
Starting Strength Coach
Thank you!Originally Posted by skid
Saturday, November 25, 2023
Squat 480x5 https://youtube.com/shorts/tjix_pGPoJM, 435x5x2 https://youtube.com/shorts/k2_0_66EEC8
Bench 305x3x2 https://youtube.com/shorts/52kIuyLmVqE
Last edited by Joseph Rodriguez; 11-25-2023 at 03:59 PM.
Starting Strength Coach
Tuesday, November 28, 2023
Squat 485 lbs x 3 x 2 https://youtube.com/shorts/yDwqSrdo-a4
Bench 277.5 lbs x 5 x 5 https://youtube.com/shorts/I6YXVhpcC-8
Starting Strength Coach
Friday, December 1, 2023
Press 207.5 lbs x 5 x 3 https://youtube.com/shorts/1tdOgn_NhwM
Power Clean 280 lbs x 3 https://youtube.com/shorts/zzlYwVDzvCg
Deadlift 545 lbs x 5 https://youtube.com/shorts/5OvBS5OxrRU
Starting Strength Coach
Monday, December 4, 2023
Squat 440 lbs x 5 x 5
Bench 307.5 lbs x 3 x 2
https://youtube.com/shorts/iSE5umsEk8M
https://youtube.com/shorts/la1fU0Pe2Ro
Starting Strength Coach
My wife got me the book Mr. Weightlifting: Norbert Schemansky- History’s Greatest Olympic & World Champion Heavyweight Lifter by Richard Bak as a gift for earning my SSC. I had been looking for this book for years because it is out of print and the publishing company went out of business.
Norbert Schemansky was an American weightlifter. He was the first weightlifter to win four Olympic medals, despite missing the 1956 Summer Olympics due a back injury. He won a silver medal in the 1948 Summer Olympics, a gold medal in the 1952 Summer Olympics, and bronze medals in the 1960 and 1964 Summer Olympics.
My favorite part of the book is when he describes how he rehabilitated himself against medical advice to make a comeback after 2 back surgeries. Norb went on to earn 2 Olympic medals and set a heavyweight world record performing the split snatch. He set that snatch world record when he was 38 years old. He won his last Olympic medal when he was 40 years old.
Read this excerpt from the book where Norbert describes the process he used to rehabilitate himself and see if any of it sounds familiar:
“Norb rehabilitated in his usual methodical fashion. As he explained in a letter to Strength & Health’s Bob Haase, “After my second back operation in November 1957, I started training in January 1958 for a second comeback. I did mostly bench pressing, press off rack, rowing motion, and curls. Using light weights such as 250 pounds for 10 sets of 3 reps in the bench press, 175 for 10 sets of 3 regular presses taking the weight off the rack, rowing motions with 70 to 100 pounds, 5 reps and 10 sets, and a few curls were enough to get me back on the right path. During these first few months of training I made sure I did everything with a very straight back.”
“Over time, he began to ‘pull’ or dead-lift by starting at the top and taking the bar from a rack, then lowering the bar to perform a partial dead-lift or pull. As his training continued, he progressively lowered the bar closer and closer to the platform, until he was able to lift it from the floor. Norb also worked his press and his squat harder than ever before. This great emphasis on assistance exercises eventually led to a substantial gain in bodyweight.”
“Norb’s recovery continued, cautiously and incrementally. He perfected his version of the new “layback” style of press, which involved more body movement than the strict presses of the past. In order to build up strength in his slow lifts, he incorporated more squats, standing presses, and bench presses into his routine.
Within a few weeks he was able to bench press 440 pounds and had worked his standing press up to 345 pounds, his best ever. A new device called the power rack had gained popularity. The four-pillared cage-like apparatus allowed a lifter to safely perform partial movements with heavier weights than would have been possible if executing the full movement. Norb used it extensively with good results.”
Thursday, December 7, 2023
Squat 490 lbs x 3 x 2
Bench 280 lbs x 5 x 5
https://youtube.com/shorts/pQkVbmXCESo
https://youtube.com/shorts/VCNq0oijYvk
Member
Very cool excerpt. Thanks for sharing.
Interesting... even back then, going against the doctors advice was the best option.
Starting Strength Coach
You're welcome!
Sunday, November 10, 2023
Press 210x5x3
Deadlift 550x5
https://youtube.com/shorts/CK70hWx9mpk
https://youtube.com/shorts/49oWLTe6W4U
Starting Strength Coach
Wednesday, December 13, 2023
Bench 310 lbs x 3 x 2 https://youtube.com/shorts/bQE4tuGIvsM
Squat 445 lbs x 5 x 5 https://youtube.com/shorts/Lk_sPDzfQ5E
Starting Strength Coach
Saturday, December 16, 2023
Squat 495 lbs x 3 x 2 https://youtube.com/shorts/LyF1oSub2I8
Bench 282.5 lbs x 5 x 5 https://youtube.com/shorts/WiVFMQoSVhE
Starting Strength Coach
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