Crush CoC#3, DL500 and recover from groin pull. Crush CoC#3, DL500 and recover from groin pull.

starting strength gym
Page 1 of 9 123 ... LastLast
Results 1 to 10 of 83

Thread: Crush CoC#3, DL500 and recover from groin pull.

  1. #1
    Join Date
    Jan 2010
    Posts
    82

    Default Close CoC#3, DL500 and recover from groin pull.

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    I'm 44, 6'2", 203lbs. Two years ago, before two 6 month cycles of SS, some injuries, a few resets and a lot of milk, I was 42, 6'2" and 162lbs.

    Lifts before and after:
    Press 88 / 127 lbs
    BP 132 / 205
    BS 132 / 273
    DL 242 / 410

    Half a year ago I pulled my groin and have not been able to lift heavy since then. I can not squat at all. Not even with light weight and a narrow stance without aggrevating it.
    Since I now have recovered a bit and can DL light and press I am going to test Pavel's Power to the People program to bring my DL back up and hopefully all the way up to 500lbs.

    Last week I got hold of some Captains of Crush grippers. A #1.5 and a #3. The #3 is way beyond my level of hand strength but I can close the #1.5 for 3 reps. The plan is to work my way up to closing the#3.

    I suspect that the time it will take to achieve these goals will be more than enough for the groin to heal so I can restart my journey towards a decent squat.
    Last edited by Perkele; 06-27-2010 at 08:22 PM.

  2. #2
    Join Date
    Jan 2010
    Posts
    82

    Default

    After 2 weeks on P2P I have the following results:
    DL five times a week is too much, will do max 3.
    One arm SP start at 45lbsx5, now 55lbsx5
    DL start at 270lbsx5, now 310lbsx5

    Today's wo.
    OHSP 45x2x5
    DL 280/255 x5
    CoC#1.5 6x3

  3. #3
    Join Date
    Jan 2010
    Posts
    82

    Default

    DBSP 45x5x5
    DL 290/270 x5
    CoC#1.5 3x8

    Dislocated the outer joint of my left thumb on friday. I cant use it for much now. It is still swollen and stiff so I had to use an inverted grip on the DL's and could not close the gripper completely with the left hand.

  4. #4
    Join Date
    Jan 2010
    Posts
    82

    Default

    OASP 50/45 x5
    DL 303/275 x5
    Weighted Chins 38/17 x 5
    CoC#1.5 5x3 (sets of 5 complete closes with right hand incomplete with left, thumb still stiff)

  5. #5
    Join Date
    Jul 2009
    Location
    Iowa
    Posts
    6,042

    Default

    Awesome. You're going to need intermediate CoCs, though. You just can't make the jump from 1.5 to 3. That's like prepping for the 500# deadlift by doing only 250# deadlifts.

  6. #6
    Join Date
    Jan 2010
    Posts
    82

    Default

    Thanks, good point. I have ordered a #2 and a 2.5#. It will be interesting to see if closing the #2 is within reach.

    Todays training:
    OHSP 50/45 x 5
    DL 314/280
    Chins 12-9-10
    CoC#1.5 3x8

    I plan to go to at least 330 on the DL's before resetting 10-15% for a new cycle.

  7. #7
    Join Date
    Jan 2010
    Posts
    82

    Default

    A couple of posts has disappeared in the server upgrading. Last week was holiday with the family but I found a gym that took drop in customers. I forgot the gripper at home.

    Wednesday
    DL 330/297x5
    PP 135x3x3
    Chins 10-9-8

    Friday
    DL 335/297x5
    SP 99/88x5
    Ch 10-8-8

  8. #8
    Join Date
    Jan 2010
    Posts
    82

    Default

    I am happy to be back in my basement gym again.

    Monday
    DL 340/297x5
    SP 105/95x5
    Ch 10 (psyched out on the last sets)
    CoC#1.5 3x5

    The DL's felt heavy with lots of breathing between the reps. I also got comments on bad form from my coach/wife. According to her I was roundbacking and stifflegging so bad it was painful to watch.

    Next time I will reset to about 275 for a new cycle, work on form and maybe increase the number of training days per week while the weight is light.

    Tuesday

    Clean&PP 140x3x3
    DL 275/250x5
    Chins 10-8-10

    Have to concentrate hard to keep the hip to raise faster than the bar. I felt the legs work a lot more and am happy that the groin didnt hurt at all.
    Last edited by Perkele; 07-13-2010 at 07:05 AM.

  9. #9
    Join Date
    Jan 2010
    Posts
    82

    Default

    I have been doing some neck training on the off-days. I may as well keep track of that also. I am using a neck harness for the back side and an olympic plate across the face for front side.

    Back side 35x5x5
    Front side 22x5x5
    CoC#1x3x2, #1.5x3x2, #2x3x2 (partial close on the#2, missing about 5mm)

  10. #10
    Join Date
    Jan 2010
    Posts
    82

    Default

    starting strength coach development program
    SP 105/95x5
    DL 286/259x5
    Chins 5-5-5-4-3 (30 sec break)

    Grappling yesterday. First time in 2 months and no groin pain.

Page 1 of 9 123 ... 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
  •