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Thread: Laura's training log

  1. #1
    Join Date
    May 2016
    Posts
    3

    Default Laura's training log

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    I've been lifting using the SS Novice progression for 5 months now. The biggest challenge I've had to overcome is my broken ankle. I retired from playing roller derby in February of 2015 due to a trimollelar fracture in my right ankle after being thrown across the rink. Two surgeries, there's still a plate and 9 screws in my leg and I was cleared for all activities in October of 2015. My physical theripist said I would never be able to regain full motion of my ankle ever again, while that's partially true, I do have metal preventing me from flexing my ankle, it's gotten vastly better since starting this program. The only thing lift I avoid is the power clean, as jumping causes it to swell and become immobile for days.

    27 years old, 5'7", between 175-181lbs depending on the week.

    Monday October 3rd
    Fucked up the math on my squat
    215 for 3 reps (Eric came over and saw the mistake)
    205x2x5
    Press- 75x3x5
    Technique has been an issue, not getting my hips out enough for the press.
    DL- 230x3x4
    Back was slightly rounding on the last set.
    Last edited by LauraSquats; 10-05-2016 at 08:13 PM.

  2. #2
    Join Date
    Nov 2014
    Location
    New Jersey
    Posts
    5,471

    Default

    welcome, looks good! don't you hate it when you misload the bar? sometimes i stand there and you can hear the gears grinding in my noggin as i try and figure out how many pounds are on it lol

  3. #3
    Join Date
    Sep 2016
    Location
    Toronto
    Posts
    277

    Default

    Never say never when it comes to your ankle. My GF's rugby career ended when she snapped her ankle in half. But she made a fully recovery even after a ton of surgery and having screws taken out and then put back in.

    Just continue to do extra work outside of the gym to ensure that all your other joints can make up for what you're missing in that ankle (soft tissue work on the calf, hip mobility and T-spine and shoulder mobility)

    Lastly the great thing about the low bar squat especially when your wedge your knees apart is the lack of ankle dorsoflexion needed.

    Keep up the great work.

  4. #4
    Join Date
    Oct 2014
    Location
    Minneapolis, MN
    Posts
    206

    Default

    Quote Originally Posted by LauraSquats View Post
    DL- 230x3x4
    Nice deadlifts! Keep up the good work.

  5. #5
    Join Date
    Sep 2014
    Location
    WA
    Posts
    848

    Default

    Welcome! Looking forward to seeing awesome gains from you.

    I imagine you were already relatively strong from roller derby -- out of curiosity, what were your starting weights?

  6. #6
    Join Date
    May 2016
    Posts
    3

    Default

    Wednesday 10/5

    Squat 212.5x3x5
    Bench 103x3x5
    Deadlift 235x3x5

  7. #7
    Join Date
    May 2016
    Posts
    3

    Default

    starting strength coach development program
    Squat- 105x5x3
    Op- 45x5x3
    DL- 150x5x3
    Bench- 60x5x3

    And that was May 2nd.

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