Fiftyfit's Rehab Log Fiftyfit's Rehab Log

starting strength gym
Page 1 of 11 123 ... LastLast
Results 1 to 10 of 107

Thread: Fiftyfit's Rehab Log

  1. #1
    Join Date
    Nov 2010
    Posts
    469

    Default Fiftyfit's Rehab Log

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    Some Background:

    I've been strength training off and on since I was 13, I'm currently 55, 6' tall, and 197 lbs. I competed in both Olympic and powerlifting during my late teens and into my 20s as a 165 lber. My best lifts during those years, as best I can remember, were 215 snatch, 270 c&j, 375 squat, 220 bench, and 525 deadlift. I competed in a few powerlifting meets in my late 40s as a 198 lber, reaching lifts of 410 squat, 265 bench, and 470 deadlift. In April of this year I decided to try another meet, and managed 340 squat, 215 bench, and 410 deadlift, all raw state records, with only two months training.

    I was entered in a national meet for September, but took a bad fall while on vacation two weeks before the meet and had to withdraw. I bruised my back ribs badly, also displacing a couple ribs. It's been a slow recovery, but I was able to start training, very, very lightly, about 3 weeks ago. I've been using Mark's Advanced Novice 3x5, alternating A & B weeks, and it's been working well. I plan to stay on it as long as I make good progress, then I may try a Texas Method routine for awhile. I plan on competing again in April 2011, and hope to make a 400 squat, 250 or better bench, and 500 deadlift. I will start logging my workouts as I go with my next entry, thanks for reading.

  2. #2
    Join Date
    Nov 2010
    Posts
    469

    Default

    Yesterday I gave some background info on my training experience and a short account of the accident that derailed my planned meet in September. At the time of my accident, with about two weeks to go till my meet, I was on track for minimum lifts of 360 squat, 230 bench, and 450 deadlift, as a 55 yr old 198 lber, lifting raw.

    I started back three weeks ago with Rip's Advanced Novice 3x5, taking care to start very light and progress slowly while protecting my ribs. The program suits my needs, and I've made steady progress. I know it will still be some time before I'm pain-free, but I feel very good about this routine. Yesterday was the start of my fourth week, and my w/o went as follows;
    Sunday, Nov 7
    Bwt-197(up from 193 three weeks ago)
    Squat: 45x5, 75x5, 105x3, 135x5, 155x5, 175x5
    Military press: 45x5, 65x3, 85x5, 95x5, 105x5
    Chinup: Bwt x 8, 5, 3
    Cable pull apart with expander set: 13 reps x 3 sets
    Note: I've had surgery on both shoulders which affects my OHP, but I keep plugging away at it in hopes of improving to a respectable level. My chinups(and pullups) are still limited by the rib injury, and I started using the cable pull this year to possibly improve my bench, time will tell. I've been able to increase my squats at least 10 lbs a workout since I started back, and expect to be able to continue a similar progression with them for quite awhile yet. Feel free to comment, I train alone at home, and welcome any correspondence.

  3. #3
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    30,552

    Default

    Always happy to see another old fart like myself (@60) summon the cojones to publicly display their efforts, trials, and tribulations. Show the young 'uns how it's done!

  4. #4
    Join Date
    Nov 2010
    Posts
    469

    Default Week 4 w/o 2

    Mark, thanks for the welcome and encouragement. I checked out your log, and see you have some good numbers goin', especially considering how busy you keep yourself with the Jujitsu. I'd like to get my press up to your level next year, but with my shoulders I can't be sure. That won't stop me from givin' it my best shot though. I had a little trouble with one shoulder today, that affected my bench a little, but I'll work it out.

    Here's the way my workout went today;
    Tuesday, Nov 9
    Bwt-196 1/2
    Front squat: 45x5, 75x3, 95x5, 115x5, 130x5
    Bench press: 45x5, 75x5, 105x3, 130x5, 150x5, 170x4
    Deadlift: 135x5, 165x3, 205x5
    E-Z curl: 70x5, 80x3, 97x5
    Note: I haven't done front squats in quite a few years, till I got on this program, but it feels great doing them again. I had a civilian friend I trained with when I was in the service over thirty years ago. He was a little older than me, but he started out as a olympic lifter, and we had some great workouts pushing each other in front squats. We were both 165 lbers at the time, and I think we had both worked up to about 280 in the front squat. Years later I worked my way up to 315, but I was a 198 lber by that time. If my "old" knees will hold up, I think I should break 300 again, sometime next year.

  5. #5
    Join Date
    Nov 2010
    Posts
    469

    Default

    Week 4 W/O 3

    Thursday, Nov 11
    Bwt - 196 1/2
    Squat: 45x5, 75x5, 105x3, 135x5, 165x5, 185x5
    Military press: 45x5, 65x5, 85x5, 95x5, 108x5
    Pullup with band assist: 9, 6, and 5 reps
    Cable pull: 14 reps x 3 sets
    Note: This finished my fourth week back in training since my injury, and the w/o went very well. I'm expecting to be back to full strength by the end of December. I will test my lifts at that time, then setup a schedule working toward my next meet, either in March or April of 2011.
    Last edited by fiftyfit; 11-11-2010 at 08:28 PM.

  6. #6
    Join Date
    Nov 2010
    Posts
    469

    Default

    Week 5 W/O 1

    Sunday, Nov 14
    Bwt - 197
    Squat: 45x5, 75x3, 105x2, 135x5, 165x5, 195x5
    Bench press: 45x5, 75x3, 105x2, 130x5, 150x5, 170x5
    Chinup: Bwt x 8, 6, 3 reps
    Cable pull: 1 spring x 20, 15, 10 reps
    Note: Good w/o this morning, squats feel strong. Moved my bench grip out a little, back to my normal grip, better for my build. One of my "repaired" shoulders affects my press, and bench press every once in awhile, not much I can do about it. Overall, I'm making good, steady progress, and that's a GOOD thing!

  7. #7
    Join Date
    Nov 2010
    Posts
    469

    Default

    Week 5 W/O 2

    Tuesday, Nov 16
    Bwt - 198
    Front squat: 45x5, 75x3, 105x5, 125x5, 140x5
    Press: 45x5, 65x3, 85x5, 95x5, 112x5
    Deadlift: 135x5, 165x3, 185x2, 225x5
    E-Z curl: 70x5, 85x3, 100x5
    Note: My workouts have fallen into place and I am progressing well on just about everything. I still have to pay extra attention to my form, as my ribs are still pretty stiff, and I'm not going to take any chances. I'm very impatient to get back to "normal", not sure if I'll have any lingering after-effects, but hope to know where I stand by the end of December.

  8. #8
    Join Date
    Nov 2010
    Posts
    469

    Default

    Week 5 W/O 3

    Thursday, Nov 18
    Bwt - 196
    Squat: 45x5, 85x3, 115x2, 145x5, 175x5, 205x5
    Bench press: 45x5, 75x3, 105x2, 135x5, 155x5, 173x5
    Pullup with band assist: 10, 7, 5 reps
    Note: My bwt was down a little today, need to eat more, I think I may move up to the 220 lb class for my powerlifting next year...really think it would help at my height(6'). I moved my bench grip out a little, still just 25" between my thumbs, but with the shoulder problems I've had, it feels safer. I plan to switch to the Texas Method when I get closer to my former bests, or when I start stalling too much.

  9. #9
    Join Date
    Nov 2010
    Posts
    469

    Default

    I just finished week 6 of my rehabbing work following my accident in September. It was a good week, and I made nice progress, with the exception of a little knee problem and a slight tweak in my low back. The week went as follows;

    Sunday, Nov 21
    Bwt-198
    Squat: 45x5, 85x3, 125x2, 155x5, 185x5, 215x5
    Press: 45x5, 65x3, 85x5, 100x5, 115x5
    Chinup: Bwt + 10 x 6, 5, 3 reps
    Note: My 115 press equaled the most I had done all year prior to my injury. I'd like to improve to 135x5 by the end of December.

    Tuesday, Nov 23
    Bwt-196.5
    Front squat: 45x5, 75x3, 105x3, 135x3, 155x3
    Bench press: 45x5, 80x3, 115x2, 135x5, 155x5, 176x5
    Deadlift: 135x5, 185x3, 235x5
    E-Z curl: 70x5, 85x3, 95x3, 105x3
    Note: I had a little pain in my low back today, I'll be seeing the chiropractor tomorrow.

    Thursday, Nov 25
    Bwt-197.5
    Squat: 45x5, 95x3, 135x2, 165x5, 195x5, 225x5 my knee gave me some trouble on this last set.
    Press: 45x5, 65x3, 85x2, 95x5, 105x5, 118x5 new PR for 5 reps for the year.
    Pullup with light band assist: 7, 5, 4 reps. I switched to a lighter band for pullups today.

  10. #10
    Join Date
    Nov 2010
    Posts
    469

    Default

    starting strength coach development program
    I think I strained a ligament in my knee at my last workout (have had trouble off and on in the past with this knee), so I won't be squatting this week. Here's today's w/o;

    Sunday, Nov 28
    Bwt-198
    Bench press: 45x5, 85x3, 115x2, 135x5, 155x5, 179x5 (progressing nicely with 3 lb jumps)
    Chinup: bwt + 11.25 lbs x 6, 5, 4 reps
    Dips: Bwt x 10 x 3 sets (threw these in as auxiliary work for my bench)
    Note: I'll probably do the dips on Monday and Friday regularly, but add weight and drop reps from here on out, hopefully they will help both my bench and press.

Page 1 of 11 123 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •