My next Mid-Life Crisis

[PizzaDad]

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.

[PizzaDad]

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.

[peez]

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?

[IlPrincipeBrutto]

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

[PizzaDad]

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.

[PizzaDad]

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..

[PizzaDad]

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

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

[PizzaDad]

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.

[PizzaDad]

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.

[PizzaDad]

Squat
45x5x2
90x5
135x3
180x2
220x5x3

Bench
45x5x2
75x5
105x3
125x2
165x5x3

power clean
45x5x2
90x3
110x2

130x3x5