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10-21-2021, 07:10 PM
#3081
Thursday
Snatches
2x3x45, 2x3x65, 2x3x85, 1x3x95, 2x3x110
Squats
2x5x225, 1x275
Dead Lifts
5x275
Bench
2x5x155
Static Fat Gripz Hold
30 seconds @ 135
It’s been a while since I tried a hold with the fat gripz, 135 was very manageable. I will be doing some of those holds to see if I can get some arm pain under control. This plan worked very well a least once before. I’ll be looking for a weight I can only hold for 10 seconds, and I’ll add some reps.
Last edited by ColoWayno; 10-21-2021 at 08:32 PM.
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10-22-2021, 05:59 PM
#3082
Friday
Conditioning
1 mile 13’ 8”
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10-25-2021, 08:17 PM
#3083
Monday
Press
2x5x115
Conditioning
1/2 mile 4’ 59”
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10-26-2021, 06:47 PM
#3084
Tuesday
Snatches
2x3x45, 2x3x85, 3x95, 3x105, 3x115
Squats
2x5x225, 2x275
Dead Lifts
5x305
Static Fat Gripz Holds
3 x 20 seconds @ 155
Last edited by ColoWayno; 10-26-2021 at 08:21 PM.
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11-04-2021, 04:20 PM
#3085
Friday
Squats
2x225
Bench
2x175
This was done the morning we left for Portland, Or. More on that fateful trip in the next post.
Last edited by ColoWayno; 11-04-2021 at 04:28 PM.
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11-04-2021, 04:28 PM
#3086
Thursday
Squats
3x5x45
Static Holds
185 x 10 (OH), 185 x 5 (UH), 185 x 10 (OH), 135 x 20 (UH)
So, for my trip to Portland, I got Poison Oak and a groin strain. I really can’t explain how either of these things happened, one minute I was trying to avoid stepping on a tiny dog and the next I was in quite a bit of pain. That was last Friday. As for the poison oak, I wish I could say I was exploring natures wonders, but I never did anything but go into airplanes, houses, my rental car, and a church for a memorial service.
My right inner thigh is quite black and blue. I’m probably going to do a bit of Starr rehab on that business... today was just a test.
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11-06-2021, 02:50 PM
#3087
Saturday (196.2)
Squats
3x10x45
Bench
2x5x175
Static Fat Gripz Holds
9x165 (UH), 9x185 (OH), 9x165 (UH), 5x175 (OH)
Conditioning
Jog/Walk - 1 lap (700 yards). Pushing off is a bit painful so I will ease into the jogging.
Grip was weak today, I will probably drop the weight a bit so I can get a good solid 10 second hold.
I need to read back up on the Starr rehab protocol, though I think I’m sneaking up on the number of reps required.
I’ve been eating a bit more reasonably and dropping a few pounds... this is about as light as I’ve been in 10 years or so. Health/sleep/brain/mood all seem to do better with a little less fat on me... I haven’t been doing anything drastic. I usually have one regular meal, and at least one low carb meal and low carb snacks every day. We’ve been fasting occasionally for up to 24 hours, but usually just a bit over 16.
Last edited by ColoWayno; 11-06-2021 at 03:51 PM.
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11-08-2021, 06:56 PM
#3088
Monday
Squats
3x15x45
Conditioning
Some very easy jogging
Last edited by ColoWayno; 11-09-2021 at 11:00 PM.
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11-09-2021, 11:03 PM
#3089
Tuesday
Press
2x5x95
Static Fat Gripz Holds
165 (OH) x 15, 145 (UH) x 15, 165 (OH) x 15, 145 (UH) x 15
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11-11-2021, 09:16 PM
#3090
Thursday
Squats
3x20x45
Hiking
strolling, really, at Red Rocks Quarry, about 40 minutes
I’m thinking I will skip the sets of 25 called for in the protocol and start adding weight to the 20 rep sets. The bruising on my thigh is looking quite a bit better, and there’s not much pain at all walking, barely noticeable in fact.
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