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Thread: ColoWayno's log

  1. #3081
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    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.

  2. #3082
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

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    Friday
    Conditioning
    1 mile 13’ 8”

  3. #3083
    Join Date
    Feb 2010
    Location
    Colorado Springs
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    Monday
    Press
    2x5x115
    Conditioning
    1/2 mile 4’ 59”

  4. #3084
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

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    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.

  5. #3085
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

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    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.

  6. #3086
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

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    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.

  7. #3087
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

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    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.

  8. #3088
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

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    Monday
    Squats
    3x15x45
    Conditioning
    Some very easy jogging
    Last edited by ColoWayno; 11-09-2021 at 11:00 PM.

  9. #3089
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
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    Tuesday
    Press
    2x5x95
    Static Fat Gripz Holds
    165 (OH) x 15, 145 (UH) x 15, 165 (OH) x 15, 145 (UH) x 15

  10. #3090
    Join Date
    Feb 2010
    Location
    Colorado Springs
    Posts
    11,272

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    starting strength coach development program
    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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