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Wednesday (a.m.): Run
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.
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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)
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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.
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Friday (a.m.): Run
Run
5.5 miles in 50:22
(Only one 1/4 mile steep hill.)
Another slow, difficult run.
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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?
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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.
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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.
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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.
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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.
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Wednesday (a.m.): Run
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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