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Thread: My next Mid-Life Crisis

  1. #1
    Join Date
    Feb 2017
    Location
    Charlottesville VA
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    962

    Default My next Mid-Life Crisis

    • starting strength seminar october 2024
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    50 year old man
    216 lbs.
    6'2".

    I have lifted weights for over 35 years. Starting in my parents basement with plastic/cement weights. I never really squatted properly. Did lots of dead lifts and leg press but never understood proper squat form until a few years ago. 3 1/2 years ago I met my wife who introduced me to crossfit. And that led me to starting strength. I tore my acl just under 2 years ago, hopping out of the bed of a truck. In February I started LP again. I got to 275 for my squat and learned that I was several inches high. After conferring with a SS coach I reset to 225 and started again. At 270 I pulled my adductor, 2 weeks ago. I have been doing the Bill star protocol rehab for it and i am back to 155 x15 as of last night. I will miss tonight's training since I am out of town. But I'll be back on it as soon as I get back home. In anoth r week I should be up over 200 and back to the LP. My schedule allows me to train 3 days a week and 2 days a week, alternating. In weekends I am a few hours away from home working on our farm. My squat form is an abomination which has me holding the plates due to a shoulder surgery. I have been working on this and have managed to get the heel of my hands on the sleeve but that pushes the bar up higher, almost to a high bar squat. I will continue working on the form and continue working toward my goal of squatting 1.5 times my body weight.

  2. #2
    Join Date
    Feb 2017
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    Default

    Spent some time on the farm. Back at the barbell.
    Warm up with 1 k row
    Squat 45x5
    95x 15
    145x20
    155x15
    165x15

    Press 45x5x2
    65x5
    85x3
    105x2
    120x5,4,4

    Row 1k.

  3. #3
    Join Date
    Jan 2014
    Location
    The Refinery State
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    2,307

    Default

    Welcome to the forum - hope you'll heal up quickly!

    BTW I found it easier to get my cranky shoulders to agree with the low bar squat position if I do my presses first ... warms them shoulders up nicely. It's NDTFP, but might be worth a try.

    Do you have access to a coach to help with squat form?

  4. #4
    Join Date
    Nov 2009
    Location
    South of France
    Posts
    3,046

    Default

    Quote Originally Posted by peez View Post
    I found it easier to get my cranky shoulders to agree with the low bar squat position if I do my presses first
    Seconded.
    I always start my sessions with some sets of rotating arms forwards/backwards, plus a set of empty bar presses.

    IPB

  5. #5
    Join Date
    Feb 2017
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    Charlottesville VA
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    Default

    Quote Originally Posted by peez View Post
    Welcome to the forum - hope you'll heal up quickly!

    BTW I found it easier to get my cranky shoulders to agree with the low bar squat position if I do my presses first ... warms them shoulders up nicely. It's NDTFP, but might be worth a try.

    Do you have access to a coach to help with squat form?
    I appreciate the tip...I did some empty bar presses tonight just to loosen up before squatting. I'll keep working with that to see how it goes.

    Work has been a bear so I have had one training session this week.

    on 4-7 I did
    squat 45x5x2
    95x15
    155x15
    165x15
    175x15

    Tonight, 4-12 I did
    squat
    45x5x2
    95x10
    135x5
    165x15
    175x15
    185x10 I experienced no groin discomfort....and the random sharp pains that I had been having while walking around have also stopped.

    press
    45x5x2
    65x5
    85x3
    95x2
    115x5x3

    chins 10,7,6

    My schedule is difficult and I know that I am not going to be able to get under the barbell again until next week.

  6. #6
    Join Date
    Feb 2017
    Location
    Charlottesville VA
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    I squeezed in some squats this morning before leaving town.
    45x10x2
    95x10
    135x5
    175x10
    185x10
    195x10 Next week I will restart LP at 200 or 205 and start working on widening my stance a bit with each session. The Starr protocol worked like a champ, even with the delays that my schedule imposed..

  7. #7
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    Feb 2017
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    squat 45x5x2
    85x5
    125x3
    165x2
    205x5x3knees just about shoulder width. Felt fine.

    Bench
    45x5x2
    75x5
    100x3
    130x2
    155x5x3
    power clean
    45x5x2
    85x3
    105x2
    125x3x5

  8. #8
    Join Date
    Feb 2017
    Location
    Charlottesville VA
    Posts
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    Default

    20 minutes spin bike this morning......mostly because I was stiff as hell when I woke up and wanted to loosen up my lower back.

  9. #9
    Join Date
    Feb 2017
    Location
    Charlottesville VA
    Posts
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    Default

    press 45x5x2 to loosen shoulders.
    squat 45x5x3
    90x5
    130x3
    175x2
    215x5x3

    press 45x5x2
    65x5
    85x3
    105x2
    120x5x3
    deadlift
    135x5x2
    170x5
    205x3
    240x2
    275x5 haven't deadlifted in a month. Working on the movement.

  10. #10
    Join Date
    Feb 2017
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    Charlottesville VA
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    Default 23 April

    starting strength coach development program
    Squat
    45x5x2
    90x5
    135x3
    180x2
    220x5x3

    Bench
    45x5x2
    75x5
    105x3
    125x2
    165x5x3

    power clean
    45x5x2
    90x3
    110x2

    130x3x5

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