Crush CoC#3, DL500 and recover from groin pull.

[Perkele]

I'm 44, 6'2", 203lbs. Two years ago, before two 6 month cycles of SS, some injuries, a few resets and a lot of milk, I was 42, 6'2" and 162lbs.

Lifts before and after:
Press 88 / 127 lbs
BP 132 / 205
BS 132 / 273
DL 242 / 410

Half a year ago I pulled my groin and have not been able to lift heavy since then. I can not squat at all. Not even with light weight and a narrow stance without aggrevating it.
Since I now have recovered a bit and can DL light and press I am going to test Pavel's Power to the People program to bring my DL back up and hopefully all the way up to 500lbs.

Last week I got hold of some Captains of Crush grippers. A #1.5 and a #3. The #3 is way beyond my level of hand strength but I can close the #1.5 for 3 reps. The plan is to work my way up to closing the#3.

I suspect that the time it will take to achieve these goals will be more than enough for the groin to heal so I can restart my journey towards a decent squat.

[Perkele]

After 2 weeks on P2P I have the following results:
DL five times a week is too much, will do max 3.
One arm SP start at 45lbsx5, now 55lbsx5
DL start at 270lbsx5, now 310lbsx5

Today's wo.
OHSP 45x2x5
DL 280/255 x5
CoC#1.5 6x3

[Perkele]

DBSP 45x5x5
DL 290/270 x5
CoC#1.5 3x8

Dislocated the outer joint of my left thumb on friday. I cant use it for much now. It is still swollen and stiff so I had to use an inverted grip on the DL's and could not close the gripper completely with the left hand.

[Perkele]

OASP 50/45 x5
DL 303/275 x5
Weighted Chins 38/17 x 5
CoC#1.5 5x3 (sets of 5 complete closes with right hand incomplete with left, thumb still stiff)

[gzt]

Awesome. You're going to need intermediate CoCs, though. You just can't make the jump from 1.5 to 3. That's like prepping for the 500# deadlift by doing only 250# deadlifts.

[Perkele]

Thanks, good point. I have ordered a #2 and a 2.5#. It will be interesting to see if closing the #2 is within reach.

Todays training:
OHSP 50/45 x 5
DL 314/280
Chins 12-9-10
CoC#1.5 3x8

I plan to go to at least 330 on the DL's before resetting 10-15% for a new cycle.

[Perkele]

A couple of posts has disappeared in the server upgrading. Last week was holiday with the family but I found a gym that took drop in customers. I forgot the gripper at home.

Wednesday
DL 330/297x5
PP 135x3x3
Chins 10-9-8

Friday
DL 335/297x5
SP 99/88x5
Ch 10-8-8

[Perkele]

I am happy to be back in my basement gym again.

Monday
DL 340/297x5
SP 105/95x5
Ch 10 (psyched out on the last sets)
CoC#1.5 3x5

The DL's felt heavy with lots of breathing between the reps. I also got comments on bad form from my coach/wife. According to her I was roundbacking and stifflegging so bad it was painful to watch.

Next time I will reset to about 275 for a new cycle, work on form and maybe increase the number of training days per week while the weight is light.

Tuesday

Clean&PP 140x3x3
DL 275/250x5
Chins 10-8-10

Have to concentrate hard to keep the hip to raise faster than the bar. I felt the legs work a lot more and am happy that the groin didnt hurt at all.

[Perkele]

I have been doing some neck training on the off-days. I may as well keep track of that also. I am using a neck harness for the back side and an olympic plate across the face for front side.

Back side 35x5x5
Front side 22x5x5
CoC#1x3x2, #1.5x3x2, #2x3x2 (partial close on the#2, missing about 5mm)

[Perkele]

SP 105/95x5
DL 286/259x5
Chins 5-5-5-4-3 (30 sec break)

Grappling yesterday. First time in 2 months and no groin pain.