stolpTDI's SS Log

[stolpsTDI]

7-15-11

RDL: 135lb
Press: 105lb
Dips: -60 5/10/5

Comments: Leg felt ok, but not great on the RDL's. I did some regular deadlifts and I think I might be able to do those - we'll see next week. I treated this as a 'testing the waters' workout, and I'm pretty confident that I'll be able to work around the injury until I have sufficient ROM to squat again (which is the goal of my PT). My thoughts are to substitute RDL's for squats at this point, and then do Pendalay Rows instead of power cleans (suspect I will not be able to do those for now). I'll end up with squats on LP when I come back, and I'll be programming my bench and press at more intermediate levels, but I suppose that's just how it's going to have to be.

[stolpsTDI]

7/21/11

10 minutes stationary bike
Bench: 155lb
Pendlay Rows: 135lb
Chins: -60 7/7/6

Comments: I felt like a disabled person on the bike until my knee warmed up and could move - still not totally comfortable, but what do you do. Lost strength on everything. Found out this morning that I have travel for work immediately before my vacation, so I see a three week period of maintenance in my future.

[stolpsTDI]

7/26/11

15 minutes stationary bike
Press: 107.5lb
Dips: -60 10/6/5

Comments: my leg is getting better, and I only omitted the RDL's since I was doing body weight RDL's the previous day in my PT session (which left me sore behind the knee). Will be traveling next week, so I'll use whatever resources are available at the hotel to maintain what I've got, and then I'm off on vacation. Probably not going to do a whole lot, but we'll see if I sneak in to the hotel gyms since it's 5 or 6 workouts we're talking about (2 week vacay).

I can *almost* get down to a full squat position, so I may begin those when I get back. We'll see how things are feeling with the knee, but I'm pretty confident at this point.

[stolpsTDI]

7/28/11

Bench: 165lb
Pendlay Rows: 145lb
Chins: -60 5/5/5

I'm not sure why my chins tanked a bit this workout. Oh well. Travelling next week so I'll be making the best of what the hotels have to offer.

[stolpsTDI]

10-31-11

RDL: 95lb
Press: 75lb
Deadlift: 185lb

I have quite alot of anger as a result of my knee injury (squats are out for now, need to find out if surgery is the next step) - to the point that I need to focus on other things from time to time. I want to look my best for my wedding in April, so this will be a quick strength builder before I switch over to another routing once LP ends.

So here we go again.

[stolpsTDI]

11-7-11

RDL: 95lb - forgot to write it down before I left the office...
Bench: 135lb
Rows: 125lb, seated - no barbells were available
Chins: 1 full with slow negative, 4 negatives.

Did some unweighted squats without too much trouble, but I'm not going to rush things (knee is sore today).

[stolpsTDI]

11-9-11

RDL - 105lb
Press: 95lb
Deadlift: 225lb

The RDL is feeling good and giving a good stretch to my hamstrings. I was using a bit more layback with the press than before, and the weights just popped up there. Deadlift felt pretty good on the knee. I'm glad that I started lifting again, it seems to be helping the knee to heal a bit. Physical therapy today.

[stolpsTDI]

2/1/2012

Editing in current weights since I've not kept up with this:

Squat: 215lb
Bench: 140lb
Press: 95lb
Deadlift: 235lb (I think?)
Clean: 100lb
Dips: -40lb
Chins: -50lb

Today's workout will be:

Squat: 220lb
Press: 97.5lb
Deadlift: 245lb
Dips: Bodyweight (6/5/2 went the reps)

Getting married in April and cutting hard, so we'll see how high I can go with LP. Doing the South Beach diet so that I can focus on content rather than portion size. Currently down 10lbs from 222 to 212, and I'm beginning week 4. I am taking Saturday as a free-day, but sticking with phase 1 the rest of the week until I'm below 200lb. Deadlift reps were shady, and will repeat the weight on Monday.

[stolpsTDI]

Friday 2/3/12:

Squat: 225lb with a couple of shady reps. Will repeat the weight on Monday.
Bench: 145lb
Clean: 105lb
Chins: 5x bw

Need to drop more doing the rack, but my cleans are getting better. Weight is stable at 212ish, waist is going down.

Monday 2/6/12:

Squat: 225 - form felt loose.
Press: 100lb - had to use small amount of layback but got it out.
Deadlift: 245 lb.

Thursday 2/9/12

Filmed my squat at 180 and I'm getting some bad back rounding as I get below halfway - I'll reset on Monday (today) to 135 lb or so and work on my hamstring flexibility. My back was killing me after focusing on keeping extension through the squat sets. I didn't do cleans as the gym was packed!
Bench was 150 lb and felt ok.

Monday 2/13/12

Squat: 135 - form reset
Press: 102.5 lb
Deadlift: 225 focusing on solid form. Back hurt last week and over the weekend, no need to hurt myself.

[stolpsTDI]

After a nice wedding and a long business travel assignment, I'm back in the gym. Sailing season is upon me and I could use the strength. As an added motivation, an extended family member is facing a somewhat serious health issue due to lifestyle and habits.

6/25/12

Squat: 135lb
Press: 55lb
Deadlift: 135lb

I'll be watching my form and submitting form checks here before too long in order to avoid becoming quad dominant again - in order to reduce the risk of another dislocated kneecap.