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Thread: Caradoc's Log

  1. #1
    Join Date
    Sep 2011
    Location
    Hawaii
    Posts
    131

    Default Caradoc's Log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Male, 42.

    5' 11.5"

    weight 7/24/13 : 240
    BF same date : 30%

    Injuries: Shattered right patella approx 20 years ago. Scope of same 5 years ago, bad results. Post-surgical primary issues resolved (as far as I can tell) 1 year ago.

    Flexibility limited. Lifestyle very sedentary (much due to injury). Former smoker (about 20 years, quit 3 yrs ago).
    --------------------

  2. #2
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    Sep 2011
    Location
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    Default

    Week One:

    Went into "first workout" not knowing forms, so a lot of body weight reps at each. End up with:
    SQ: 3x5 @65
    BENCH: 3x5 @ 95
    DEAD: 1x5 @ 105

    Second workout:
    SQ: 3x5 @85
    PRESS: 3x5 @55
    DEAD: Fail at 65 adductor strain

  3. #3
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    Default Week Two

    In Progress:

    Monday
    SQ: tried, failed @ 65 with adductor strain
    BENCH: 3x5 @115
    DEAD: not attempted

    Did test circuit of 10@95 BENCH, 10@8 sitting flys, 10@20 sitting hammer curls, 3 circuits.

    Wednesday:

    PRESS: 3x5 @ 85

    No leg work due to strain.

    Assisted Chins and Pullups just to prep form for later on.
    Last edited by Caradoc; 08-01-2013 at 03:43 AM.

  4. #4
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    Sep 2011
    Location
    Hawaii
    Posts
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    Default

    After working through form and firing trainer and working through a couple of naggign injuries, I finally got to start working on progression starting last week in September with what I feel is finally correct form. Still no power cleans as I am working on developing the flexibility for the rack, I am nowhere close unfortunately. Back-filling the log from here.

    Week of 9/23:
    Mon
    Squat
    45x2x5
    75x1x5
    95x1x4
    115x3x8 (had deloaded to work on form)

    OHP:
    45x2x8
    55x1x6
    65x1x4
    80x3x5

    Deadlift:
    65x2x5
    95x1x5
    135x1x4
    165x1x2
    175x1x5
    Missed Wednesday

    Friday

    Squat:
    45x2x5
    75x1x5
    95x1x3
    115x1x2
    125x3x5

    OHP:
    45x2x5
    65x2x5
    75x2x5
    85x3x5

    Deadlift:
    65x2x5
    95x1x5
    125x1x3
    165x1x2
    185x1x3

  5. #5
    Join Date
    Sep 2011
    Location
    Hawaii
    Posts
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    Default Week of 9/30

    Monday

    Squat;
    45x2x5
    65x1x4
    95x1x3
    120x1x2
    130x3x5

    Bench
    45x2x5
    65x1x5
    85x1x4
    105x3x5

    Deadlift:
    75x1x5
    115x1x3
    145x1x3
    165x1x2
    185x1x5

    Wednesday

    Squat:
    45x2x5
    75x1x5
    100x1x3
    125x1x2
    140x3x5

    OHP:
    45x2x5
    55x1x4
    65x1x3
    75x1x2
    85x3x5

    Deadlift:
    75x1x5
    115x1x4
    145x1x2
    165x1x1
    195x1x5

    Friday:

    Squat:
    45x2x5
    75x1x4
    95x1x3
    130x1x2
    150x3x5

    Bench:
    45x2x5
    65x1x5
    90x1x4
    110x1x3
    125x3x5

    Deadlift
    75x1x5
    115x1x4
    145x1x2
    175x1x1
    205x1x5
    Last edited by Caradoc; 10-14-2013 at 11:55 PM.

  6. #6
    Join Date
    Sep 2011
    Location
    Hawaii
    Posts
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    Default week of 10/7

    Monday

    Squat:
    45x2x5
    75x1x5
    105x1x3
    135x1x2
    155x3x5

    OHP:
    45x2x5
    55x1x5
    65x1x4
    80x1x2
    95x3x5
    75x1x5, 65x1x5, 55x1x5, 45x1x5

    Deadlift:

    75x1x5
    115x1x4
    150x1x3
    185x1x1
    215x1x5

    Rest of week missed with calf injury

  7. #7
    Join Date
    Sep 2011
    Location
    Hawaii
    Posts
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    Default Week 10/14 - Monday

    Monday

    Squat:
    45x2x5
    75x1x4
    115x1x3
    135x1x2
    150x1x1
    160x3x5
    115x1x6 - back off for form work

    Bench:
    45x2x5
    65x1x5
    85x1x4
    105x1x3
    125x1x1
    135x3x5

    Deadlift:
    75x1x5
    115x1x4
    135x1x2
    165x1x2
    195x1x1
    215x1x5

    Notes:
    Just got pair of .5" Rogue Do-Wins, first time in them.

    Added creatine 5g over last half of last week.

    Squats were harder than usual, they have been getting harder, but this was the first time I was worried going into the last reps, especially last of last set. Almost dropped second rep last set from odd wobble, I think I rested too long between second and third set causing that.

    Benches were too easy. The weight was hard enough (probably could have added a bit more though, maybe jump 15 friday). But I did that whole thing from warmup to last set in like 12 minutes, and I don't feel tired or pushed by it. I am thinking of adding some drop sets to the Wednseday and Friday Presses and benches just to get some more volume in there, these particular lifts don't seem to work me much like the others do.

    Deadlift felt ridiculously light and I had even gone back to double overhand grip from mixed. Maybe the layoff helped. Or the fact that I didn't actually add weight because I misread my log.
    Last edited by Caradoc; 10-15-2013 at 12:28 AM.

  8. #8
    Join Date
    Sep 2011
    Location
    Hawaii
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    Default Tuesday

    Dumbbell curls 20x3x12
    Hammer curls 20x3x12

    Worked on power cleans a bit.

    Stretching and foam rolling.

    15 minutes of sorta HIIT on stationary bike 30 sec on 60 off.

    Calf injury is back, can't figure out what it is. Only hurts after I've been sitting an goes away in less than a minute of walking it off, sometimes just a few seconds. But hurts like hell when laying down, hard to sleep through. High front/outside of calf, just below knee, around where muscle and tendon meet I think. Not sore to touch.
    Last edited by Caradoc; 10-15-2013 at 09:34 PM.

  9. #9
    Join Date
    Sep 2011
    Location
    Hawaii
    Posts
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    Default

    Started back up several weeks ago after long layoff from a Pes Anserius Bursitis or Tendonitis issue that took a long time to resolve. Could barely walk from the end of October through the beginning of December. Prednisone regime and minimal activity to resolve. Messed around with light weights and eventually higher reps until I was confident I could resume program. In PT for rotator cuff issues that developed while I was on regimen and not lifting. Having a lot of trouble producing force on Bench, particularly unracking. I have to find a "sweet spot" to be able to use right shoulder. Weight in general on bench feels much harder to move, I was benching 155 at time I had to stop gym, and now 135 feels like moving a mountain. It didn't feel like that first time through. Will backfill last two weeks below
    Last edited by Caradoc; 04-07-2014 at 03:00 AM.

  10. #10
    Join Date
    Sep 2011
    Location
    Hawaii
    Posts
    131

    Default Week ending 3/29

    starting strength coach development program
    Mon:
    HIIT: 15 Minutes
    SQ: 45x10x2, 65x10x1, 85x10x1, 105x10x3
    Bench: 45x10x2, 65x10x2, 85x10x1, 95x5x1, 115x5x1 130x5x3
    Dead: 75x10x2, 115x10x1, 135x5x1,165x5x1
    Curls: 45x10x2, 50x10x2, 55x10x2
    ----------------------------------------------
    Tues:
    HIIT: 15 minutes
    Pullups: 150x8x2, 110x4x3 * "weight" is assistance from machine
    Wallballs: 20x3
    -----------------------------------------------
    Wed:
    HIIT:15 minutes
    Squat: 45x5x3, 65x5x2, 95x5x1, 115x5x3
    OHP: 45x10x2, 55x5x1, 65x4x1, 75x3x1, 80x5x3
    Dead: 95x5x2, 125x5x1, 145x3x1, 165x3x1, 185x2x1, 205x5x1
    Curls: 45x10x1, 55x10x4
    ------------------------------------------------
    Thurs:
    HIIT: 15 minutes
    Pullups: 145x10x2, 90x3x1(fail) 110x5x4
    Wallballs: 20x2
    --------------------------------------------------
    Fri:
    HIIT: 15 minutes
    Squat: 45x5x2, 65x5x2, 95x4x1, 115x2x1, 125x5x3
    Bench: 45x10x2, 65x10x2, 85x5x1, 115x3x1, 125x1x1, 135x5x3
    Dead: 95x5x1, 135x5x1, 165x4x1, 195x2x1, 225x4x1 (failed on 5 due to stomach/reflux issue)
    Curls: 45x10x1, 55x10x2 (time up couldn't complete more sets)
    ---------------------------------------------------------

    I'm working into a new routine here, finding what works and how much warmup I have to do. Rotator cuff issues worry me on bench, but they seem to be slowly improving. Just have to find the right angle of attack, otherwise I can't produce force at all to unrack. After unracking there is no pain though. Seems to be slowly improving with working out again though.

    I want to keep a 5 day schedule, but I think pullups may be a bit much on those days. Wallballs are as much for flexibility as anything else, it finally helped me hit depth on squat so I want to keep them.

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