6/9
SQ:
BWx5
45x5
55x25
65x25
85x25
Ken. I appreciate your well-intentioned advice. However, this is the interior dialogue I imagined while considering your statements:
Legs: aggggahhhb!!! Fuck that hurt. Oh holy shit why are we on the floor.
Chest: I think your left adductor group has a partial tear.
Legs: Fuuuuccckkkkk I can barely stand up WTF.
Chest: oh dear god he’s gonna want to do that stupid starr rehab protocol! We’re gonna be ignored for the next couple of weeks while he gives those legs of his their best possible chance to heal up, as almost every source that outlines the starr rehab method recommends! Jeez I’m not gonna be able to hit that 355 max right off the rip, I’m probably only going to be able to hit 335 OMG ELEvenTY!!!111!!!
Legs: Yeah baby I’m gonna suck up ALL of your recovery resources for the next few weeks and heal this motherfucker up right so we can hit that 530 SQ in competition in December, wuhhaaa haaa
6/8
SQ:
BWx5
50x25
55x25
65x25
Last edited by Str8shutr; 06-08-2018 at 03:32 PM.
6/9
SQ:
BWx5
45x5
55x25
65x25
85x25
6/10 BW: 297
SQ:
BWx5
45x5
65x25
85x25 - 6 minute split
105x25 - 9 minute split
B:
45x10
95x5x2
135x3
185x2
225x8x4 - 18, 3, 3, 3 minute splits
ISO-DY Rows
90x10x3
So...it’s been 13 days since the ol’ groin injury. The pain has definitely subsided except for when I am laying prone and try to raise my left leg. That still hurts like a son of a bitch. Will continue with the high rep stuff. Will do upper body WOs BRO style also. Once I have SQs back into working weight range will resume regular programming. Will probably go back to previous GGW cycle, which resulted in a 505 SQ, 355 B, a sucky 495 DL (should have been 525 or 530) and a 230 OHP. Will try to beat those, of course.
Last edited by Str8shutr; 06-12-2018 at 03:39 PM.
6/11
SQ:
BWx5
45x5
95x25
115x25 - 6 minute split
135x20+5 - 8 minute split+20secs
Last edited by Str8shutr; 06-12-2018 at 03:39 PM.
6/12
SQ:
BWx5
45x5
95x3
115x25 - 2 minute split
135x23 - 6 minute split
155x18 - 8 minute split
Holy back pumps! Thought my lower back was gonna jump off my butt and start walking around by itself.
Last edited by Str8shutr; 06-12-2018 at 04:34 PM.
6/16 BW: 297
SQ:
BWx5
45x5
95x3
135x25 - 6 minute split
155x20 - 7 minute split
175x16 - 8 minute split
OHP
45x5x2
75x5
95x3
115x2
135x1
150x1
170x1
185x4 - 26 minute split
155x6x3 - 6, 4, 3.5 minute splits
BBRows
45x3
135x3
225x8x4 - 6, 1.5, 1.5, 2 minute splits
Last edited by Str8shutr; 06-16-2018 at 04:03 AM.
6/17 BW: 297
SQ:
BWx5
45x5
95x5
135x2
155x20 - 6 minute split
175x20 - 6 minute split
195x16 - 8 minute split
Last edited by Str8shutr; 06-17-2018 at 04:03 AM.
6/18 BW: 297
SQ:
BWx5
45x5
95x5
135x3
175x20 - 12 minute split
195x15 - 6 minute split
205x12 - 8 minute split
B:
45x10
95x5x2
135x3
185x2
225x1
245x8x3 - 18, 4, 4 minute splits
DL:
135x3
225x2
315x6x3 - 8, 3, 4 minute splits
Last edited by Str8shutr; 06-18-2018 at 04:24 AM.
6/20 BW: 299
SQ:
BWx5
45x5
95x5
135x3
195x20 - 11 minute split
215x12 - 8 minute split
OHP
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x4 - 28 minute split
175x5x3 - 7, 5, 7 minute splits
BBRows
135x3
Wearing belt on fourth notch for OHP. At 300#s!
SQs hurt this morning. Not physically, but I’m on my fifth (and last) day so feeling pretty run down. Decided to call it after two sets. Did one warmup for rows and said “Fuck it.”
Last edited by Str8shutr; 06-20-2018 at 03:56 AM.