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Thread: Fiftyfit - One Day At a Time

  1. #571
    Join Date
    Nov 2010
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    768

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    • starting strength seminar august 2024
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    My friend can't get into orthopedics till next Monday, so we're keeping her activity to a minimum and managing the pain with Tylenol and Ibuprofen. She went to the gym with me again today, and I adjusted my sets and reps for a change. It worked out well, and I felt good afterwards.
    Thu, May 9
    Bwt - 196
    DB swing: 50x11
    OHP: 45x8, 67x5, 90x8
    Power clean: 95x5, 115x3, 135x3
    Rack pull: 135x8, 205x5, 265x8
    CG underhand pulldown: 80x8, 120x5, 150x10
    Dip: bwt x 8, +10x5, +20x10
    Hammer curl: 15's x 8, 20's X 5, 25's x 12

  2. #572
    Join Date
    Nov 2010
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    768

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    My bad hip gave me some trouble last night, I actually felt a "pop" in it while getting ready for bed... kinda freaked me out, and I decided to skip my squats today. I decided to try the Hammer leg press at the gym. It provided a lot of support and felt pretty good warming up, so I pushed it as far as I dared. Tonight I'm feeling better, and tomorrow my friend has that orthopedic appointment, to see where we go from here.
    Sun, May 12
    Wt. - 196
    DB swing: 50x12
    BP: 75x8, 105x5, 145x9
    Seated row: 65x8, 95x5, 130x8
    OH triceps ext.: 15x8, 30x5, 45x8
    BB curl: 40x8, 60x5, 80x6
    Hammer leg press: 170x8, 240x5, 280x12
    Hammer pullover: 90x10, 140x10

  3. #573
    Join Date
    Oct 2014
    Location
    New York
    Posts
    3,470

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    Glad to see you found a way to get some work in. My biggest mistake was selling my Hammer Iso Lateral leg press. It sure hit the quads .

  4. #574
    Join Date
    Nov 2010
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    768

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    I missed almost two weeks of workouts after May 12th, and just started back this past week. I recently ordered PRE (Progressive Resistance Exercise) by Dr's DeLorme and Watkins, and after reading about the protocol, decided to revamp my own training. My new plan is based loosely around their recommendations, with slight modifications of my own. I'm doing mainly three sets of each exercise, with the first two sets being warm-ups, with 50 and 70-75 percent of the work-set. The big difference with my program is that I'll be changing my rep range on the work-set each week, i.e. 10-12, 7-9, 4-6. I haven't gotten deep enough into as yet, but I'm liking the way it feels already. Here are my two workouts from this week;
    Sun, May 26
    Bwt. - 195
    BP: 75x8, 110x5, 150x9
    Seated row: 65x8, 100x5, 135x8
    Overhead pulley ext.: 20x8, 35x5, 50x5
    BB curl: 40x8, 60x5, 83x8
    Hammer leg press: 190x8, 260x5, 310x10
    Decline DB pullover: 65x10x2

    Thu, May 30
    Bwt. - 197
    Press behind neck: 40x8, 60x5, 80x8
    Power clean: 95x3, 120x3, 140x3
    DL: 135x6, 200x3, 265x7
    Close-grip pulldown:75x8, 115x5, 155x7
    Dips: bwt x 5, +15 x 3, +30 x 7

  5. #575
    Join Date
    Oct 2014
    Location
    New York
    Posts
    3,470

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    Looks like a good plan. A change is a great way to get you fires up.

  6. #576
    Join Date
    Nov 2010
    Posts
    768

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    I helped my lady friend do some upper body work at Crunch Fitness this morning, then did my own brief workout...it all went smoothly.
    Sun, Jun 2
    Bwt - 196.5
    BP: 85x8, 125x5, 160x6
    Seated row: 75x8, 110x5, 150x6
    SQ: 100x8, 150x5, 200x8
    BB curl: 45x5, 66x3, 87x7

  7. #577
    Join Date
    Nov 2010
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    768

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    Thu, Jun 6
    Bwt - 195.5
    I'm at my mom's helping to move things into storage. She's got a buyer for the property, and hopes to have the closing in about six weeks. In the meantime, I'm trying to get the rest of my things into storage. I've reserved a truck to move my gym equipment out of her garage, having trouble trying to coordinate with someone to help me. My two boys have too much going on with their families, but a friend I used to work with is planning to help. I took a short workout this morning, it was hot and humid in the garage.
    Press behind neck: 45x8, 66x5, 88x6
    Power clean: 95x3, 120x3, 145x3
    Rack pull (below knees): 150x8, 225x5, 300x6
    CG underhand pulldown: 100x8, 140x5, 180x9

  8. #578
    Join Date
    Oct 2014
    Location
    New York
    Posts
    3,470

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    Good luck with the sale and the move. As far as getting help I know the deal. We ate not alone a few of us are in the same situation.

  9. #579
    Join Date
    Nov 2010
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    768

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    My hip and low back were a little touchy over the weekend, more due to stress than anything else, I think. I'm feeling better today, and had a pretty good workout this morning... feel like I'm getting back into my usual groove, and the new training plan seems to be working well.
    Mon, July 10
    Bwt - 195.5
    BP: 85x8, 127x5, 170x4 - all with a pause
    Seated row: 65x8, 95x5, 130x11
    SQ: 107x8, 161x5, 215x6
    DB pullover: 65x11x2
    BB curl: 46x6, 69x3, 92x6

  10. #580
    Join Date
    Nov 2010
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    768

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    starting strength coach development program
    Thu, July 13
    Bwt - 195
    Press behind neck: 44x8, 66x5, 90x6
    Power clean: 95x3, 125x3, 150x3
    DL: 200x5, 240x3, 285x6
    CG underhand pulldown: 90x8, 130x5, 175x8
    CGBP: 115x5, 135x3, 150x6

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