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Thread: Still on the Right Side of the Grass

  1. #2021
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    • starting strength seminar april 2024
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    11/11/20

    Cycle 5 - Week Four reps/sets

    Bench - 82.5kg *7
    Paused Bench - 75kg 7*2
    Spoto - 85kg 5*3

    Belt Squat - 30kg 10*5
    Dumbbell Bench - 60lbs 12 *3
    Box Squat - 24kg 20*5
    Dumbbell Press - 35lbs 12 *3
    Dumbbell Incline Bench - 50lbs 10*3

    Good top set, had one more grindy rep in me. We got a new Bench Pad that is IPF regulation height now. My knees are no longer higher than my hips, which helps with my butt lift problem.

    Belt and Box Squatting to get some blood flow into the wonky Quad.

  2. #2022
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    Quote Originally Posted by Browndog View Post
    I'll be doing something close to that protocol, but not the exact thing.
    Why?

  3. #2023
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    Quote Originally Posted by 57bergstrm View Post
    Why?
    As the injury doesn't seem to be more than a mild strain, the approach I'm taking is to simply lower the intensity to a point where I'm not experiencing any symptoms.

    The sets and reps will be tweaked, but not to the extent that the Starr rehab calls for.

    I'll leave the programing to my coach. I've also run this by Austin, who's my PCP. He's in complete agreement...

  4. #2024
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    Thank you sir, just curious.

  5. #2025
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    Quote Originally Posted by 57bergstrm View Post
    Thank you sir, just curious.
    No worries! Happy to shed a little light on different methods of recovery...

  6. #2026
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    11/12/20

    Cycle 5 - Week Four reps/sets

    Deads - 182.5kg *7
    Deads - 160kg 7*2
    RDLs - 137.5kg 10*3
    Cable Revs Fly - #4 15*3
    Palof Holds - #10 30sec *3

    Well today was a surprise. I was having a hard time catching my breath during warm ups and was concerned that it would effect my pulls.

    But I was able to work through the breathlessness. The quad issue was not an issue to speak of, though I was aware of it as the session went on.

    I felt I had a couple more in me without grinding.

    Nice end to this cycle, just off rep PRs for Bench and Deads...would have been right there in the Squat too, except for the Quad not cooperating.

  7. #2027
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    11/14/20

    Cycle 5 - Week Four reps/sets

    Box Squat - 70kg 10*3 (to an 18" box)
    Paused Bench - 75kg 7*3
    Mid Shin Paused Deads - 165kg 3*3

    Incremental improvement with the Quad.

    Everything else was smooth.

  8. #2028
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    11/15/20

    Sunday Conditioning

    Airdyne - 8 minutes 60rpm
    Step Ups - 32kg 8*3
    Sled Pushes - 90lbs 30yrd *5
    TKE - green band 20*5
    BSS - 16kg 10*3
    Cable Revs Fly - #5 12*3
    Pull Up - bw 7*3
    Sled Pushes - 90lbs 30yrd *5

    This may be the last day in the gym for a while...more LOCKDOWN bullshit, minimum two weeks.

    Fortunately, there's a gym member who has a home set up that he's offered to let me use. Guerilla lifting...fight the power!

  9. #2029
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    11/16/20

    De-Load Week reps/sets

    Box Squat (18" box)- 120kg 3*3
    Belt Squat - 60kg 10*3
    Hamstring Curls - rl green band, ll red band 12*3
    Mid Row - 70lbs 15*3

    Not gonna lie, I thought loading up 120kg was gonna be a mistake.. However, everything seemed OK, except for that fact that I've forgotten how to Squat.

    Damn that was hard. Of course I was making sure not to "explode" out of the hole...understanding that your definition of "explode" and mine are quite different. Suffice to say, with out that effort, everything felt slow...looked it too.

    We have no "leg machines" so the curls were a jury rigged affair. My left leg, which is missing the semi tendinosis couldn't handle the green band without spasming. Maybe it's the nature of it being a new exercise, but that was an eye opener. Usually there's a minimal deficit when on a dedicated hamstring curl machine.

    Finally figured out how the use our new belt squat set up...I'm a little slow on the uptake.

  10. #2030
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    starting strength coach development program
    11/18/20

    De-Load Week reps/sets

    Paused Bench - 90/92.5/95/97.5kg *1
    Paused Bench - 80kg 3*3
    Tempo to Tempo Dumbbell Incline Bench - 45lbs 7*4
    Dumbbell Press - 40lbs 7*4

    So we're shut down AGAIN. Cuomo says we've been bad boys and girls and haven't had it bad, so it's penance time for Erie County. Nicklefucker!!!

    Gym closes tomorrow for two weeks. I'll be able to train offsite, with three other folks from my gym who are competing in January.

    Beats the alternative of this spring...

    Still, there are lessons to be learned here, that are being missed. You can push this shit only so far.

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