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Thread: Margie's Reset

  1. #1
    Join Date
    Aug 2010
    Location
    Brooklyn, NY
    Posts
    111

    Default Margie's Reset

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    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

  2. #2
    Join Date
    Aug 2010
    Location
    Brooklyn, NY
    Posts
    111

    Default

    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.

  3. #3
    Join Date
    Apr 2011
    Posts
    6,758

    Default

    Hi Margie, its Melody from yesterday. I'll be following your log!

  4. #4
    Join Date
    Nov 2008
    Location
    Oakland, CA
    Posts
    2,326

    Default

    Welcome Margie! I broke my fifth metatarsal too (but not recently). Sounds like you are out of your cast and it healed properly!

  5. #5
    Join Date
    Apr 2011
    Location
    Brooklyn, NY
    Posts
    2,720

    Default

    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...

  6. #6
    Join Date
    Aug 2010
    Location
    Brooklyn, NY
    Posts
    111

    Default

    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

  7. #7
    Join Date
    Aug 2010
    Location
    Brooklyn, NY
    Posts
    111

    Default

    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

  8. #8
    Join Date
    Jul 2011
    Posts
    1,714

    Default

    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.

  9. #9
    Join Date
    Aug 2010
    Location
    Brooklyn, NY
    Posts
    111

    Default

    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.

  10. #10
    Join Date
    Mar 2010
    Location
    Asheville, NC
    Posts
    5,607

    Default

    starting strength coach development program
    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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