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Thread: Resolution 2019 - Get Stronger

  1. #121
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    558

    Default Workout 44 of 150 - Sunday 3/31 and Monday 4/1

    • starting strength seminar april 2024
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    Workout 44 of 150 - Sunday 3/31 and Monday 4/1
    - Gym closed during my normal workout hours for spring break.
    - Loaded 300.5lb on a bar rated for 300lb. Predictably, the bar did not snap in two.

    Workout Sequence:
    - Sunday
    ---- Wide-Grip Chins: (187.6+0)=187.6x5
    ---- Neutral-Grip Chins: (187.6.0+0)=187.6x6
    ---- Wide-Grip Chins: (187.6+0)=187.6x4
    ---- Neutral-Grip Chins: (187.6.0+0)=187.6x6
    - Monday
    ----Volume Squat: 45x5x2, 85x5, 110x3, 155x2, 190x1, 210x5,1,4,5,5
    ----Press: 45x5, 60x5, 75x5, 100x1, 112.5x3,3,2,3
    ----Deadlift: 135x5, 170x5, 205x3, 255x2, 270x1,300.5x3x2

    Adam Levine on Instagram: “Workout 34 of 150 What happens when you load 300.5lbs on a barbell rated for 300lbs? Now I know! Programming changes will be happening.…”

    -->Adam
    Last edited by Adam Levine; 04-05-2019 at 06:28 AM. Reason: Wrong link

  2. #122
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    558

    Default Workout 45 of 150 - First partially missed workout

    Workout 45 of 150 - First partially missed workout
    - Couldn't get to gym Wednesday, and did some of my workout Thursday. But, I skipped squats because I thought if I did them I might have trouble with them Friday.
    - Did a bodyweight bench just to see if I could (not programmed). It wasn't that hard.
    - First power cleans from floor

    Workout Sequence:
    ----Bench: 45x10, 75x5, 100x3, 135x2, 155x1, 170x5x3 (programmed for 5x3 - not 3x5),185x1(not programmed)
    ----Power Clean Slow: 65x3x3
    ----Power Clean Fast: 65x3x1

    Adam Levine on Instagram: “My first missed workout of the year. Life is conspiring against me, and my 100% consistency for the year is shot. No way I'm getting this…”
    Adam Levine on Instagram: “Workout 45 of 150 Went to the gym and did some of the workout I missed. Did 3x5 bench, and then a single bodyweight bench just to see if…”

    -->Adam

  3. #123
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    558

    Default

    Workout 45 of 150 - Friday 4/5 - Missed workout again
    - Basic issue. I made 5:30AM-7AM MWF my "golden" workout time and protected it from work and family interference. But, for spring break, my gym is closed at that time. Work and life didn't adapt, so, missed workouts.
    - Now down to 96% consistency.
    - I'm going to do this week's program next week.

    Adam Levine on Instagram: “A second missed workout. I'm just going to repeat my program for this week next week. The basic problem this week is that I made…”

  4. #124
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    558

    Default Body and Diet Stats for Week 15

    Body and Diet Stats for Week 15
    Notes:
    - New diet appears to be working, blood sugar isn't good, but is better than it has been in in couple weeks. We'll see if next week improves more.

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 180.9lb (Down 1.6 lb)
    Neck: 15.75" (No change)
    Waist: 34.25" (Down 1/4")
    Body Fat (by Navy Calculator): 16.6% (Down 0.5%)
    LBM (by Navy Calculator): 151lb (No change)
    Average morning/fasting blood sugar: 115
    Total Weight Gain on NLP: 6.4lb
    Total LBM Gain on NLP: 6lb

    Diet Stats:
    Average calories/day: 2,362
    Average protein/day: 265g
    Average carbs/day: 232g
    Average fat/day: 52g
    Supplementation and drugs:
    - 5,000 IU of Vitamin D per day
    - 1 Flintsones multivitamin/day
    - 10mg Atorvastatin/2 days
    - 1 OTC Omeprazole/2 days
    - 5g Creatine per day
    - 15tsp benefiber per day
    - 1000mcg Chromium Picolinate per day
    - 2g+ DHA and EPA per day, in the form of canned salmon

  5. #125
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    558

    Default Workout 45 of 150 - Monday, April 8

    Workout 45 of 150 - Monday, April 8
    - This workout sucked - I don't know if it was my new diet, lack of pre-workout, or the fact I missed two workouts, but it sucked.
    - First time doing volume curls to try and rehab my elbow tendonitis. Also on Rip's 5-day Ibuprofen protocol.
    - Officially leaving SSOC Club effective 4/27. Researching intermediate programs, and starting to like Andy Baker's stuff - may rejoin his barbell club and use his templates.

    Workout Sequence:
    - Elbow Tendinitis Rehab Curls (first time doing this)
    ---- R Hammer 25x13
    ---- L Hammer 20x19
    ---- R Reverse Wrist 10x20
    ---- L Reverse Wrist 10x17
    ---- R Standard 20x13
    ---- L Standard 15x20
    ---- R Reverse Wrist 10x20
    ---- L Reverse Wrist 10x20
    ---- R Hammer 15x20
    ---- L Hammer 15x20
    - Squat: 45x5x2, 85x5, 110x3, 155x2, 190x1, 210x4,5,5,2
    - Press: 45x5, 60x5, 75x3, 85x2, 100x1, 112.5x3x4
    - Rest 4 hours (ran out of time and went back at lunch)
    - Deadlift: 135x5, 170x5, 205x3, 255x2, 270x1, 305x3x2


    -->Adam

  6. #126
    Join Date
    Jan 2018
    Posts
    729

    Default

    Quote Originally Posted by Adam Levine View Post
    - First time doing volume curls to try and rehab my elbow tendonitis. Also on Rip's 5-day Ibuprofen protocol.
    I thought the new thinking on NSAIDS for tendons is not to do it???
    Helps with the pain (symptom), but they actually get in the way of the mechanisms from inflammation that contribute to the healing process.
    You have to do your own reseach of course.
    But, yes, I've heard hammer DB curls are good.

    Anti-inflammatory management for tendon injuries - friends or foes?

    Abstract
    Acute and chronic tendon injuries are very common among athletes and in sedentary population. Most physicians prescribe anti-inflammatory managements to relieve the worst symptoms of swelling and pain, including non-steroidal anti-inflammatory drugs, corticosteroids and physical therapies. However, experimental research shows that pro-inflammatory mediators such as prostaglandins may play important regulatory roles in tendon healing. Noticeably nearly all cases of chronic tendon injuries we treat as specialists have received non-steroidal anti-inflammatory drugs by their physician, suggesting that there might be a potential interaction in some of these cases turning a mild inflammatory tendon injury into chronic tendinopathy in predisposed individuals. We are aware of the fact that non-steroidal anti-inflammatory drugs and corticosteroids may well have a positive effect on the pain control in the clinical situation whilst negatively affect the structural healing.

  7. #127
    Join Date
    Mar 2017
    Location
    Treasure Coast, FL
    Posts
    1,552

    Default

    Quote Originally Posted by Adam Levine View Post
    Workout 45 of 150 - Monday, April 8
    - This workout sucked - I don't know if it was my new diet, lack of pre-workout, or the fact I missed two workouts, but it sucked.
    And you rolled with it (that happens to everyone can't be all roses.) You're doing great!

  8. #128
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    558

    Default

    Workout 46 of 150 - Wednesday, April 10
    - Skipped elbow rehab curls and power cleans to save time - only had an hour in the gym today.
    - Used new strategy for squat grip to help with elbows based on Nick's article. Much narrower, elbows further down, but screwed up the right wrist.
    - Added a 200x1 bench at the end of the workout just to see if I could. I can, but it was kinda hard.

    Workout Sequence:
    - Light Squat 45x5x2, 75x5, 135x2, 165x1, 185x5x2
    - Bench 75x10, 135x2, 172.5x5x3, 200x1

    Adam Levine on Instagram: “Workout 46 of 150 200lb bench achieved (an unprogrammed single after my programmed 172.5x3x5. That's my goal weight for the whole year!…”

    -->Adam

  9. #129
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    558

    Default

    Quote Originally Posted by Fulcrum View Post
    I thought the new thinking on NSAIDS for tendons is not to do it???
    I figure the Ibuprofen probably won't fix it, but it's worth a shot since it's the most painless option. I'm taking the strategy of going in order least to most uncomfortable a strategy.

    1) Ibuprofen Protocol (2400mg/day x 5days) + Elbow Rehab Curls from Matt Reynolds Dealing With Bicep Tendonitis: A Multi-Step Approach | The Art of Manliness. If that fails...
    2) Bruise the crap out of it from the same article (Dixie cup or wooden spoon). If that fails...
    3) Rip's chin-up protocol YouTube . If that fails...
    4) See a *$#ing doctor. Maybe PRP.

    And, of course, try to fix my squat grip which is causing the issue in the first place.

    -->Adam

  10. #130
    Join Date
    Jan 2018
    Posts
    729

    Default

    starting strength coach development program
    Would you say your bench progress has been pretty steady this whole time?

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