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Margie's Reset
7.5 weeks ago, I broke the 5th metatarsal in my right foot during a jiu jistu class. That injury (which coincided with some additional health considerations) was the first thing to seriously derail my training in the last few years. I am fortunate to begin the rehab process at WFAC. I see this as an opportunity to start fresh, while benefiting from the knowledge, experience and mistakes I've amassed over the last few years. This log will detail the rebuilding process, both in terms of strength and good health.
Stats:
Female, 34, 5'1" (and change), 140lbs
Previous bests:
Squat (12/3/11 USAPL meet, KOP, 132 class): 192.5
DL (same): 242
Bench Press (1/4/12, CFSBK): 123
Press (12/8, CFSBK): 90
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3/14
Bench
45x8; 65x5;85x5;95x3;105x1
110x(1/2)x3
Bent Row
65x8x3
Pushups
4x10
Squat
Barbellx5x2
Barbellx10x3
DL
40kgx5,x10
50kgx10
3/15
Squat
Barbellx5x2
50x5
50x10x3
Press
45x5
55x5
65x5
70x3x3
Prowler walks (empty)
6x50m
Last edited by Margie; 03-16-2012 at 01:30 PM.
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Hi Margie, its Melody from yesterday. I'll be following your log!
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Welcome Margie! I broke my fifth metatarsal too (but not recently). Sounds like you are out of your cast and it healed properly!
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Well look who it is. I saw the title of this log yesterday and just didn't believe it was really you. Hope you've been having fun down there!
Miss you guys...
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Hi Melody, Gwynn and Rob! Thanks for the welcome.
3/17
Last day of training at WFAC. Yesterday we went out to the Wichita mtns to find picturesque prowler runs. I did one push with +20kg. Foot is feeling better.
Today
Squat
45x5x2
50x5
55x10x3
Press
Worked technique
45x5x2
55x5
65x5x2
Bent row
75x8x3
88x5
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Headed to Wisconsin tomorrow, so next week I will settle into a routine of:
Tues: Sq/Bench/DL
Wed: Prowler
Thurs: Sq/bodyweight pressing/pulling (chins, pushups, dips, etc) and any other accessory I feel like
Sat: Sq/Press/DL optional Prowler
Squat and Dead will follow linear progression; pressing will follow 5/3/1 template. I've decided to dead 2x/week for a while since I can't clean and am working with light enough weight that I should be able to handle it.
Diet clean up will also be implemented upon my return since it is time to get rid of some of the pudge I've accumulated. Goal is to prioritize sanity during this process. Will do basic paleo deal with little to no dairy, minimize alcohol consumption. Supps of D, fish oil, C and probiotic for now. Aiming for good, consistent PWO nutrition (ie chicken and sweet potato).
3/19
Squat
45x5x2
55x5
65x10x3
(This kicked my butt)
Bench
45x5
65x5
75x5
85x5
95x9 (rep out)
Deadlift
40kgx5
45x5
50x5
53x5
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How is your foot feeling? Safe travels and best of luck in Wisconsin. I think that you will make extraordinary progress in the next few weeks. Excited to watch your comeback and see you set new PRs.
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Back from Madison - an awesome city. Lots of good beer and cheese! The foot is making progress, despite an angry reaction to a poor shoe choice while I was there.
3/23
Squat
45x5x2
55x5
65x5
70x8x3
Press
45x5
55x5
60x5
70x7 (sub-par rep out)
DL
85x10
95x5
105x5
120x5
All felt good, though it is still surprising how much it kicks the shit out of me.
Paleo diet in effect today. Looking forward to feeling better in a few weeks.
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Welcome!
I just started a thread this week for Paleo/diet cleanup. You have to wade through the usual crap, but several people are actually serious: http://startingstrength.com/resource...ad.php?t=29756.
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