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Thread: Iamsmuts' (Pre)rehab Log

  1. #21
    Join Date
    Mar 2015
    Posts
    2,587

    Default Wednesday (a.m.): Run

    • starting strength seminar april 2024
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    BW 220.2

    Run
    5.5 miles in 49:33
    (Only one 1/4 mile steep hill.)

    Once again, this felt very difficult. My left quad hurts getting out of chairs, but running doesn't bother it.

  2. #22
    Join Date
    Mar 2015
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    2,587

    Default Wednesday (p.m.): Would be Press

    Inverted Ring Rows
    (feet elevated)
    BWx20,15,15,13,14,15

    Reverse Fly
    25x10x3

    Lateral Raise
    30x10x3

    Barbell Curl
    100x12x2 (PR, haha)

  3. #23
    Join Date
    Mar 2015
    Posts
    2,587

    Default Thursday: (Couldn't) Deadlift

    My left quad (Vastus lateralis) is injured. I couldn't deadlift heavy. I did some light deadlifts with my wife's warm up weights. After a set of Starr rehab squats, I tried to work around my injury.

    Deadlift
    (rehab)
    135x5
    175x5
    210x5
    230x5

    Squat
    (Starr rehab)
    45x25

    This was strangely difficult. I'm not used to doing anything 25 times.

    Lying Leg Curl
    50x6
    75x5
    100x5
    125x10
    110x12x2

    Back Extension
    BWx25,20

    Hip Thrust
    135x5
    185x10
    225x10
    275x10
    325x10

    I had no idea how much weight I should use. If I do these again, I'll start heavier. All I can say is that I'm glad I can workout in my basement. I wouldn't want to be seen in public doing these.

    Hopefully I can deadlift soon. This kind of workout is so inefficient and comparatively ineffective.

  4. #24
    Join Date
    Mar 2015
    Posts
    2,587

    Default Friday (a.m.): Run

    Run
    5.5 miles in 50:22
    (Only one 1/4 mile steep hill.)

    Another slow, difficult run.

  5. #25
    Join Date
    Mar 2015
    Posts
    2,587

    Default Friday (p.m.): Bench Press

    Bench Press
    45x5x2
    115x4
    175x3
    240x2
    265x1
    286x3x3

    I can't stop bridging on the last reps of my work sets. So I probably shouldn't be counting these. I might have to reset and work on keeping my butt on the new bench. I'm not sure what I'm going to do on Wednesday.

    My shoulders need a break. No back off sets tonight.


    Squat
    (Starr rehab)
    45x25x2
    55x25

    Why is this so exhausting?

  6. #26
    Join Date
    Mar 2015
    Posts
    2,587

    Default Saturday: (Couldn't) Squat

    BW 220.2

    Squat
    (Starr rehab)
    45x25
    55x25
    65x25

    This is getting easier. I considered doing it for time. Ha! . . .

    I recently noticed that Bill Starr experimented with timed squats. He describes it on pp.83-84 of The Strongest Shall Survive (2011 edition). Sure looks like he invented x-fit. He saw it as just another tool in the coach's kit, primarily as a cardio alternative. (But he didn't advocate dangerous high rep Olympic lifts.)

    The DOMs from the hip thrusts on Thursday are some of the worst I've ever had. They are second only to the day after my first run in 20 years. I was limping around Home Depot today looking for some rubber feet for my bench. The rehab squats helped.

    After just a little over two months on Creatine (5 mg/day), I'm stopping today. I worry that it is indirectly responsible for my my torn quad and that it might give me a gout attack. I woke up this morning with an irritated big toe. I've only had this happen once before when I was taking Tramadol, which taxes the kidneys. I never want to go through that again.

  7. #27
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    Mar 2015
    Posts
    2,587

    Default Sunday: Woodaben Power Clean

    Walk
    3.5 miles

    Squat
    (Starr rehab)
    45x5x2
    55x25
    65x25
    75x25

    These are almost fun. I'm going to miss my daily squats. . . .


    Hang Clean
    135x5
    155x3
    175x3
    185x3

    I was scared to go heavy. I don't want to re-injure my quad. And I've never done these before. Just keeping the idea of cleans alive.


    Romanian Dead Lift
    135x5
    185x5
    225x10
    245x5

    Grip is an issue. These feel mostly like a forearm exercise. I tried a hook grip on the last set. I'll go heavier next time and might use straps on my last set.

    RDLs and hip thrusts will be good to pair if my quad is still not ready to deadlift on Thursday. The hip thrust DOMs are still tormenting my hamstrings.

  8. #28
    Join Date
    Mar 2015
    Posts
    2,587

    Default Monday: Can't Press So . . .

    Run
    3.2 miles in 28:30
    (2 big hills ~.75 miles in total)

    I'm horribly deconditioned. Rowing intervals just didn't carry over.

    I waited two hours and then:

    Barbell Row
    95x5
    135x5
    185x5
    205x5 (PR)
    225x5 (PR)
    205x5
    185x10 (PR)

    I guess the high rep inverted rows carry over. I've never done more than 185x5 before. But, as the saying goes, there never was an honest row.

    These are nothing at all like power cleans. I'm not sure how they could be thought of as a substitute. Something else, yes; a substitute, no.


    Squat
    (Starr rehab)
    65x25
    75x25
    85x25

    These were hard to do after the run. . . . I have no quad pain any more. I'm eager to get back to heavy squats. I'm just three weeks out from surgery.

    I'll be doing something close to Fran next time. I guess I'll eventually be able to say: "My rehab is your workout." Just kidding. As my run shows, my conditioning sucks. I'm taking three minutes between these sets.


    Reverse Fly
    25x10x3

    No lateral raises today. My right shoulder woke me up last night. I don't want to push it.

  9. #29
    Join Date
    Mar 2015
    Posts
    2,587

    Default Tuesday: (Couldn't) Squat

    My quad feels fine, but I'm going to stick with the rehab for the rest of the week.

    Squat
    (Starr rehab)
    45x5x2
    75x25
    85x25
    95x25

    I think these are going to be challenging soon. 135 for 25 probably won't be easy.


    Hang Clean
    135x5
    165x3
    185x3
    195x3
    205x1

    Hang cleans take some getting used to. This is only the second time I've done them. I landed a little wide on the first rep at 205, so I stopped in fear of re-injuring my quad. I'll do some more on Thursday.

  10. #30
    Join Date
    Mar 2015
    Posts
    2,587

    Default Wednesday (a.m.): Run

    starting strength coach development program
    BW 219.4

    Run
    5.75 miles in 50:45

    This was just awful. My legs are tired and my conditioning is crap.

    I'm not worried about interference, since I can't squat right now due to my quad injury. And I'm going to be take out of the game in less than 3 weeks. . . .

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