Iterative Refinement: Epoch #3 Iterative Refinement: Epoch #3 - Page 2

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Thread: Iterative Refinement: Epoch #3

  1. #11
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    Jun 2013
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Date: 6/12
    Weight: 201
    Squat: 245 lbs - 5,5,5
    Bench: 190 lbs - 5,5,5
    Deadlift: 245 lbs - 5

    A week of manual labor - feeling pretty beat up. Glute cramp on 2nd set of squats; managed to finished the sets.

    Repeat squat and bench at this weight next time; looking for better speed before adding more.

  2. #12
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    Jun 2013
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    Left butt muscle and leg completely locked up after yesterday's workout. I couldn't walk. I slapped the following CBD patch on my butt, and after 30 minutes I was completely good to go.

    I've been using these with success on an elderly family member. This is first time I tried on myself. I'm very impressed because that was a bad lockup. A patch lasts up to 96 hours and is waterproof.

    Pure Ratios CBD Patrch

  3. #13
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    Jun 2013
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    Date: 6/18
    Weight: 200 lbs
    Squat: 245 lbs - 5,5,5
    Press: 135 lbs - 5,5,5 - last rep was slow, repeat
    Deadlift: 255 lbs - 5
    Pullups: 10, 6, 4

    CBD patch helped throughoiut weekend. Lots of lawn mowing to stretch cramped butt. Stretching and trigger work before and during squats. Repeat squats at this weight until the hitch left I'm seeing is resolved. Otherwise, pain was minimal during squats today.

    Cycling without stretching does this to me; been here done this. Cycling makes everything tight in my hips, Iliotibia, glutes. This never happened with SS alone.

  4. #14
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    Jun 2013
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    Date: 6/20
    Weight: 201 lbs
    Squat: 245 lbs - 5,5,5 - good but repeat 1 more time
    Bench: 190 lbs - 5,5,5 - +5 lbs next time
    PowerClean: 145 lbs - 3,5,3,3,3

    Felt pretty good! The issue is now resolved down to Illiotibia. Avoiding the mtn bike for now despite constant peer pressure

    NOTE: new CBD Patch applied after workout/shower 6/18
    Last edited by Kitsuma; 06-20-2019 at 12:56 PM.

  5. #15
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    Jun 2013
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    Date: 6/23
    Weight: 202 lbs
    Squat: 245 lbs - 5,5,5 - felt hip drive finally - good to go
    Press: 135 lbs - 5,5,5 - +5 next time
    Deadlift: 265 lbs - 5 - +10
    Chinups: 11-4-6

    All previous "pullups" were "chinups"

    Glutes are weak but starting to remember how to squat

  6. #16
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    Jun 2013
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    Date: 6/26
    Weight: 202 lbs
    Squat: 255 lbs - 5,5,5
    Bench: 195 lbs - 5,5,5
    PowerClean: 155 lbs - 3,3,3,3,3

    All lifts good to go. Onward.

  7. #17
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    Jun 2013
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    Date: 6/28
    Weight: 203 lbs - empty and hungry
    Squat: 265 lbs - 5,5,5 - much better!
    Press: 140 lbs - 5,5,5 - repeat at this weight
    Deadlift: 265 lb - 5 - feeling lite / fast
    Pullups: 9,7,5

    C7 (I think) leaning on a nerve causing right pectoral spasms last couple days. SS allowed me to avoid recommended surgery years ago on C7. So, decided to try press at scheduled weight. Pain gone after first heavy set.

    Fortuna Favet Fortibus

  8. #18
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    Jun 2013
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    Date: 7/1
    Weight: 203 lbs
    Squat: 265 lbs - 5,5,5 - +10 next session
    Bench: 195 lbs - 5,5,5 - +5 next session
    Power Cleans: 135 lbs - 5x3 - dropped 20 lbs until space created at C7
    Deadlift: 285 lbs - 5 - +10 next session
    Last edited by Kitsuma; 07-01-2019 at 07:18 PM.

  9. #19
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    Jun 2013
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    Date: 7/4
    Weight: 203 lbs - hungry
    Squat: 275 lbs - 5,5,5 - good squats - hold here one more session
    Press: 140 lbs - 5,5,5 - +5 lbs next time
    Power Cleans: 135 lbs - 5x3 - hold at this weight for now

    Busy time so squeezed this in today.

    All good. Holding off on chinups until nerve impingement relents. Again, it felt much better after heavy press set.
    Last edited by Kitsuma; 07-04-2019 at 12:27 PM.

  10. #20
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    Jun 2013
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    332

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    starting strength coach development program
    ok, family medical emergency event this weekend. My pattern is to quit lifting when these things happen. Today I will break that pattern with this workout.

    Very little sleep and calories for last 3 days. Planned to lower weights today, but felt good and loaded up scheduled session.

    Quick note: had to pickup a person from the floor in tight quarters. With one knee on floor and other leg in ass to grass position....did a one legged very deep squat while bearing full weight (150 lbs?) in arms. Surprised myself, but it had to happen and it did.

    BTW, my leg that did the 1 legged squat was previously rehabbed without recommended surgery for torn meniscus using Starting Strength plus cycling many years ago.

    I thank Rip/Steph, the coaches and this community for inspiration and knowledge that enabled me to be useful even in my late 50s.


    Date: 7/8
    Weight: 199 lbs
    Squat: 275 lbs - 5,5,5 - very good squats...hips got ahead of chest on one rep - +10
    Bench: 200 lbs - 5,5,5 - +5 next session
    Deadlift: 295 lbs - 5 - +10 next session
    Chinups: 12,9,5

    Nerve impingement gone. No aches really today
    Last edited by Kitsuma; 07-08-2019 at 08:33 PM.

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