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Thread: John's 40+ Log

  1. #81
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    • starting strength seminar april 2024
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    1/7/20
    BW=196

    So I at least partially tore my rotator cuff back in September. Shut down the gym, eventually shut down everything for about five weeks. I was worried that I'd come back, it wouldn't feel better, and I'd need to start over with surgery.

    So far, it is looking like I'll avoid that.

    Third session back today, all just front squat 135 x 5 x 3 , Bench or Decline 95 x 10 x 3 with some light pulling on a machine. After the first session it was stiff, but since then it feels almost as good as new (still a little funny at the very top of my range overhead). I think there may have been some atrophy from disuse. Not 100% out of the woods but so far I think I will fully recover-as much as you can at 41.

    Weight stayed OK even considering my eating/drinking and exercise went sideways for three months, I didn't let it get out of control, which is a good lesson. No extremes either way.

  2. #82
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    Well hello again to me (and you).

    Wild couple of years, did a lot of backpacking and kayaking and very little weightlifting. Got divorced, did the pandemic, got re-partnered up, and am easing back into the gym with these three sessions:;;;;;;;;;;

    I had a modest session of bar work and wandered around the gym
    I worked up to 135ish for squats and 85ish for press
    I did 146x6x3 squats, 95x6x3 press, and Power Clean//Front Squat/Push Press singles up to 135

    Then I moved.

    So, plan is to do 6's instead of 5s, Deadlift very infrequently if at all, and just add 5 or 10 pounds a session. I will go 6 times a month or so and should be able to progress easily for a couple months.

    I'm not planning to get back to 500/400/275/200 ever again, but who knows?

    All of this may change as I get going or flake, but that's the joy of life, right? You never know.

    BW=220ish

  3. #83
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    1/17
    BW=216

    Finished moving in, did one other similar gym session I failed to log, quick trip to Las Vegas, a bit of kayaking.

    warmup

    Squat
    bar x some
    65 x 6
    85 x 6
    100 x 3
    120 x 3
    135 x 3
    155 x 6 x 3

    Press
    bar x some
    55 x 3
    65 x 3
    75 x 3
    85 x 6
    90 x 6
    95 x 6

    Power Clean/Front Squat/Push Press
    Singles up to 135

    Felt pretty easy, which is probably good.

  4. #84
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    1/21
    BW=218

    kayaked for an hour, beautiful day

    Squat
    bar x some
    95 x 5
    115 x 3
    125 x 3
    135 x 2
    155 x 1
    165 x 6 x 3 <--still quite easy but that's great, add #10 a session for at least 2 more

    Bench
    everything was full, so I warmed up with DB Bench, 15s up to 40s
    135 x 6 x 2
    140 x 6

    easy but still titrating, I can jump to 145 comfortably next time

    Assisted Pullup Thing
    #52 x 6 x 2
    My shoulder started aching, so I figured we'd call it a day

  5. #85
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    1/24
    BW=220
    big boy, modest lower back tightness and knees

    warmup
    incline treadmill

    Squat
    bar x some
    95 x 3
    115 x 3
    135 x 3
    155 x 2
    175 x 6 x 3

    Press
    bar x some
    65 x 3
    80 x 3
    95 x 2
    100 x 6 x 3 <--guessed on the weight and looks like I got it right

    PC/FSx2/PP
    bar x some
    65 x 1
    85 x 1
    100 x 1
    115 x 1
    135 x 1
    140 x 1 <--push press is still going up really easy

  6. #86
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    1/28
    BW=218

    warmup
    incline treadmill, dynamic stretch

    Squat
    bar x some
    95 x 6
    115 x 3
    135 x 3
    155 x 2
    175 x 1
    185 x 6 x 3 <--on my second set, my back cracked alarmingly. But no injury, just cracking my never cracked back, feels great.

    Banded Pullups
    5,5,5

    Incline Bench
    bar x some
    65 x 6
    85 x 3
    95 x 2
    105 x 6 x 3

    Bench
    145 x 6 x 3

    Sauna

  7. #87
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    2/1
    BW=218

    warmup
    incline treadmill
    dynamic stretch

    Squat
    bar x some
    95 x 6
    115 x 3
    135 x 3
    155 x 2
    175 x 2
    190 x 6 x 3

    Press
    bar x some
    65 x 6
    85 x 3
    95 x 3
    105 x 6 x 3

    PC/FS/PP
    bar x some
    95 x 1
    115 x 1
    125 x 1
    135 x 1
    145 x 1

  8. #88
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    2/6

    4 day break isn't ideal, but you know what? I'm on a on a long climb to nowhere, I hope to get stronger for a decade, but probably not as strong as I once was.
    Rule #1 is don't get hurt, Rule #2 is keep it up. Reminding myself to default to an extra day of rest, and extra day at the existing weight, etc. Speedy progress doesn't matter, consistent progress does.

    Warmup
    dynamic stretch

    Squat
    bar x some
    95 x 6
    115 x 4
    135 x 3
    155 x 3
    175 x 2
    185 x 1
    195 x 6 x 3 <--still going up easy

    Bench
    bar x some
    95 x 6
    115 x 3
    135 x 3
    150 x 6 x 3 <--easy

    PC/FS/PP
    bar x some
    95 x 1
    115 x 1
    135 x 1
    145 x 1
    150 x 1
    155 x 1<--right shoulder felt a little suspect at lockout, so I skipped pullups and called it a day

    Sauna

  9. #89
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    2/9
    BW=218

    Been doing a lot of walking and am watching my eating, trying to hit 205 in about 7 weeks. Writing it down makes me realize that's probably too much by about half.

    Warmup
    dynamic stretch

    Squat
    bar x some
    95 x 6
    135 x 6
    155 x 3
    175 x 2
    185 x 1
    200 x 6 x 3 <--we're entering effort territory

    Press
    bar x some
    65 x 6
    85 x 3
    95 x 2
    110 x 6 x 3

    Banded Pullups
    6,6,6

  10. #90
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    starting strength coach development program
    2/15

    Warmup
    incline treadmill
    dynamic stretch

    Squat
    bar x some
    95 x 6
    135 x 3
    170 x 2
    185 x 2
    205 x 6 x 3 <--feels like real squats

    Press
    bar x some
    65 x 6
    95 x 3
    110 x 6 x 3

    PC/FS/PP
    bar x some
    95 x 1
    115 x 1
    135 x 1
    145 x 1
    150 x 1
    155 x 1

    This workout is a day or two late and not exactly right. Also, perfectly fine.

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