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  1. #231
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    • wichita falls texas march seminar date
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    Quote Originally Posted by Feng_Li View Post
    There are few thing that make me feel like a motor moron quicker than trying to jump rope. My PR is in the low 30s (consecutive skips, not seconds).
    :-(

    1/23/15
    Bwt: 208.0
    Waist: 37.25"

    Deadlift + sleeves
    45x6
    135x5
    225x4
    315x3
    365x1
    415x3x2 PR

    Press
    45x7
    85x5
    120x3
    155x5x3

    Squat + sleeves
    45x7,5
    95(P)x5
    135(P)x5
    165(P)x3
    195x10x3

    Chin-ups
    BWx5,5,5,5,5,9

    I bought some el cheapo knee sleeves to see what effect they would have. Jury's still out.

    -Deadlift: felt ok - drove my legs better in the 2nd set
    -Press: getting a little layback on the last couple of reps of the 3rd set - didn't set my abs hard enough
    -Squat: tried a (slightly) wider stance on first work set. Right hip did not like that.
    Last edited by Christopher John; 01-24-2015 at 11:32 AM. Reason: Numbas

  2. #232
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    Going to test out a four day split for a few weeks while dropping the quick lifts for that time period. I'm hoping the reduced squatting frequency and extra rest day will allow my knee to get back to 100%.

    1/26/15
    Bwt: 208.0
    Waist: 37.75"

    General warm up: squat bar x 5 x 2

    Bench
    45x8
    95x6
    135x5
    185x3
    245x5,5,5

    Press
    45x7
    85x5
    115x5,5,5,5,

    BB Curls
    45x8
    65x8
    80x8,8,8

    Jump rope
    30s x 3

  3. #233
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    South Carolina
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    1/27/15
    Bwt: 206.2
    Waist: 37.25"

    Squat
    45x5,5,5
    95(P)x5
    135(P)x5
    170(P)x5
    205x8x3
    185x5

    Deadlift
    135x5
    225x5x3

    Inverted Rows
    BWx5
    BW+5 x8x3

    Jump rope
    30s x 3

    Ab knee raises
    10x2 ...then attack of the ab cramp. Called it a day.

  4. #234
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    South Carolina
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    1/29/15
    Bwt: 207.6
    Waist: 37.25"

    General warmup: squat - bar x 5 x 3
    Press
    45x7
    85x5
    125x3
    160x5x3 Rep PR

    Bench
    45x8
    95x6
    135x4
    185x5x5

    Dips
    BWx5x3

    Jump rope
    30s x 4

    -press: not terrible; bar path tends to creep back as the set goes on
    -bench: not terribler; some stickiness (scientific term) in the left shoulder
    -jump rope: eff tee dubs

  5. #235
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    South Carolina
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    1/30/15
    Bwt: 206.2
    Waist: 37.25"

    Deadlift + sleeves
    135x5
    225x4
    315x3
    375x1
    425x3 PR
    405x2
    365x5

    Squat + sleeves
    45x6,6
    95x5
    135x5
    185x4 (with slight pause at the bottom)
    215x5x2, 5(belt)

    Chin-ups
    BWx5,10,5,10,5

    Ab knee raises
    8,8,8

    -Deadlift: strange day - back rounded some on 3rd rep of 425 and felt better after the set than before. I spent my rest time brooding about this and completely psyched myself out for the 2nd set. Bar wouldn't budge. I stripped off the 10s and made an attempt at 405 as a back offset. Felt a bit of rounding on the 2nd rep and quit. I think it's time to add a belt.

    -Squat: pretty good squat day. Cued myself to sit back more and that did away with most of my knee slide. Sleeves kept my knees nice and toasty. I'm interested in how ol' lefty will feel tomorrow.

    Left shoulder was a little touchy on that first set of chins. Mashed the hell out of it with a baseball between each set, and it started to feel better.

  6. #236
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    Turns out the knee sleeves didn't help, and I've been too aggressive (yet again) rebuilding my squat weight. My knee was not happy over the weekend. There was some patellar pain, but the worst of it is on the medial side of the knee. I'll probably skip squatting altogether tomorrow and pick it up again later in the week or next week. I purchased one of those resistance bands to do TKEs, so that's a thing. I hope they're helpful.

    2/2/15
    Bwt: 208.0
    Waist: 37.5"

    TKEs 20 x each leg

    Bench
    45x8
    95x7
    135x5
    185x3
    225x1
    250x5x3 5x3 PR

    -fifth rep of each set was a grinder of ~4sec

    Press
    45x10
    85x5
    120x5x5

    BB curls
    45x8
    65x8
    82.5x8x3

    TKEs x 20 x each leg
    Single leg partial squats x 20 x each leg

    -bench: tough for me - might just go up 2.5lbs next time
    -press: ridiculously easy - did these on 1min rest between sets
    -curls: kinda tough, actually

  7. #237
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    May 2012
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    Texas
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    With the TKE, are you thinking your VMO is causing the pain or patellofemoral syndrome? Fortunately for me this is one condition I haven't had but a friend of the family has it and it's quite painful for them. But I know the "push it too hard and now you're fucked" syndrome all too well. It sucks.

    Why the reset on your press?

  8. #238
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    Quote Originally Posted by vanslix View Post
    With the TKE, are you thinking your VMO is causing the pain or patellofemoral syndrome? Fortunately for me this is one condition I haven't had but a friend of the family has it and it's quite painful for them. But I know the "push it too hard and now you're fucked" syndrome all too well. It sucks.

    Why the reset on your press?
    To be honest, I'm grasping at straws a bit with my knee. I think there's some general tendinopathy going on. Sounds like Michael Wolf has had something similar (to the point of tendinosis?) from following his log, and he's had success rehabbing with TKEs and rest. I've injured both MCLs in the past so I'm sure that has something to do with it, too.

    As of today I don't have any knee pain unless I bend it past 90deg, and even then it's pretty minor.

    WRT the press - no reset. I'm doing a 4-day split right now to break up my squat days more and because my presses are intermediate-ish in terms of progress. Yesterday was intensity bench and volume press (75%).

  9. #239
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    2/3/15

    TKEs each leg x 20 x 3

    BB Rows
    45x8
    95x8
    135x8x3

    TKEs x 20 x 2

    Did some bodyweight squats but didn't track how many. Felt ok.

  10. #240
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    starting strength coach development program
    2/5/15
    Trained at a YMCA today.

    Press
    45x8
    85x5
    135x3
    165x5x3 PR
    45x8

    -What a clusterfuck...loud pop music playing right above the rack, a big, unavoidable mirror, then I notice the sign off to the side saying "no overhead presses" so I'm on the lookout for staff members floating around the gym floor. Walloped myself in the chin on the 3rd rep, first set. I think I tweaked a back muscle, too - whole thing was a comedy of errors. Last rep felt like it took a minute to lockout. Somewhat amazed I got even a single rep.

    Bench
    45x8
    95x5
    135x5
    195x5x5

    Dips
    BWx6x3
    Last edited by Christopher John; 02-05-2015 at 04:21 PM.

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