starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 13

Thread: Disregard Spine, Acquire Mass

  1. #1
    Join Date
    Feb 2011
    Posts
    24

    Default Disregard Spine, Acquire Mass

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    How goes it, I'm David.

    17, 5'11 and as of right now around 155 down unfortunately from near 170. I got mono, then herniated two disks wrestling which stopped my run with SS. I'm unable to squat atm, so I'll be doing a modified 5/3/1 BBB with deads as my main lower body day. Deads will progress linearly.

    My best lifts as of now are
    Bench 225x4
    Press 145x2
    Dead 330x5
    Squat 280 3x5 (goodbye to that for a while)

    I'm starting lower with the deads and working back up, strengthen dat der low back. No more fukcs can be given about the disks, training through with what I can manage.

    Basic premise is going to be
    Bench
    Dead
    Rest
    Press
    Dead
    Rest
    With the assistance work being hypertrophy oriented.

  2. #2
    Join Date
    Feb 2011
    Posts
    24

    Default

    Wave 1
    Bench
    155x5
    180x5
    205x7
    110x10x5 90 sec rest
    Dumbbell rows
    40x10x5 each arm supersetted, shortest rest possible
    Barbell curl
    65x8,6 45x10

    After the minuscule volume on SS style LP my muscles are fried. Can't remember the last time I had such a pump. Hitting the food hard now, deads and DOMS tommorow.

  3. #3
    Join Date
    Feb 2011
    Posts
    24

    Default

    Dead (going to progress this linearly to rehab, not 5/3/1 style.)
    245x5
    205x5,5

    Hang Clean
    130 5x3

    Calf raises
    160x8,8,4

    Static holds
    225 30 sec, 15 sec

    Hanging leg raises and planks

    Training through this sinus infection has been annoying as anything. Valsalva makes me want to drill my head open. Back felt good today though, and doms from yesterday isn't bad at all.

  4. #4
    Join Date
    Jan 2009
    Posts
    3,463

    Default

    Disregard Spine, Acquire Mass. Haha. That's about where I'm at right now too. Good luck man. Back problems fucking blow.

  5. #5
    Join Date
    Feb 2011
    Posts
    24

    Default

    Quote Originally Posted by jmoye View Post
    Disregard Spine, Acquire Mass. Haha. That's about where I'm at right now too. Good luck man. Back problems fucking blow.
    Thanks man, good luck to you too. I see that you're already strong, so hopefully you can push through.

  6. #6
    Join Date
    Feb 2011
    Posts
    24

    Default

    Press
    100x5
    115x5
    130x7

    Dips supersetted with chins
    10 10 10 10 10
    10 10 10 5 5

    Havent done high rep chins in a long time. Got up to 3x5 with a 45 strapped, definitely didn't think 5x10 at BW would be a problem. Hopefully body adapts quickly. Next time I'll add 10 or so to the dips, cut off a set, and add a backoff set after the press strength work.

  7. #7
    Join Date
    Feb 2011
    Posts
    24

    Default

    Deads
    255x5
    215x5,5

    Hang Cleans
    135x3,3,3,3,3

    Calf Raises
    160x10,8,6

    Hanging Leg Raises
    3x15

    Static Holds
    235x15 sec
    185x15 sec

    This one was a tough one. Didn't sleep well last night and I strained my right anterior delt a little bit I think pressing. Oh well, pushing onwards regardless
    Last edited by Eaglefan; 07-04-2012 at 06:56 AM. Reason: Herp

  8. #8
    Join Date
    May 2011
    Location
    PA
    Posts
    798

    Default

    If I were you, I would do a lot of good mornings and stiff legged deads. Look up Bill Starr's articles on them in, I think, Iron Man magazine. An invincible lower back will serve you well.

  9. #9
    Join Date
    Feb 2011
    Posts
    24

    Default

    Quote Originally Posted by Mark Edward View Post
    If I were you, I would do a lot of good mornings and stiff legged deads. Look up Bill Starr's articles on them in, I think, Iron Man magazine. An invincible lower back will serve you well.
    Oh hey mind reader. Was just thinking of this today. Probably gonna do 2 sets of semi heavy RDLS instead of back off sets with the deads after the strength work. Plus I'll be adding in squats again soon, albeit high bar ones. *ducks* Strange anthropometry here, low bar my back angle nearly hit horizontal and I've reinjured with loss of extension there before.

  10. #10
    Join Date
    Feb 2011
    Posts
    24

    Default

    starting strength coach development program
    Bench
    170x3
    195x3
    215x4
    112.5x10,10,10,10,10 90 sec rest

    Dumbell rows
    40x11,11,11,11,11 each arm supersetted

    Barbell curls
    65x8,8 45x10

    Some face pulls, hangs from pullup bar.
    Leaving for the beach so I won't be able to train tomorrow but I will be back in time for press day on Sunday.

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •