Left adductor feeling tweaky; still got it up. Julie thinks, and I agree, that "air squats" on off days will help keep her generally greased for movement.
Intensity Bench: 92x5 (5PR!)
Up from 88; bit move for a 5RM. Very good.
Volume Deadlift: 180x5x3 (V15 PR!)
Hard fought but successful.
Julie's killing this 2-day Texas Method. Um ... still no presses, because I suck as a coach. Also, because my parents are borrowing my technique bar (15lb bar), which Julie still needs for warmups under 45 lbs.
12-17-2019, 02:40 PM
Geoff Bischoff
GSIP W12D1
Volume Squat: 125x5x5
Repeated this weight; will keep volume day pegged here until it dips out of favorable range by percenatge. Julie was feeling sore and beaten down walking into the gym; she did fine on these squats but her low back and quads are badly smoked. We're about due for some back-off for her. Hopefully ID can be conducted to desired standard.
Volume Bench: 85x5x5
Took a 5lb jump on volume work to stay in desired percentage range; Julie's bench is really flying right now.
Deadlift: 65x10x1
Julie's lower back hurt too much to even hit her usual 115lb warmup pull. We'll come back to this after she heals up a bit.
12-20-2019, 10:12 PM
Geoff Bischoff
GSIP W12D2
Rehab Deadlift: 135x2x3
Still hurting in the lower back; we worked up to a tolerable double, then repeated it for sets across (similar to a protocol Will Morris has recommended for adductor rehab).
Intensity Bench: 95x5 (5PR!)
3lb jump. Rep five was tough. I think it's time to move to triples across for Bench Intensity. Her 5PR is now only 8 lbs off her best measured single; it's already higher than her best measured triples and doubles.
Rehab Squat: 95x2x3
Same protocol as deadlifts.
12-28-2019, 09:45 PM
Geoff Bischoff
Hiatus?
Family stuff is happening. We're having a lot of fun. But Julie's not getting to the bar. She still reports pain in her lumbar area, which I am confident will best be healed by squats, but it's probably going to be the 2nd week of Jan before we get her back to it the way our schedule's going.
01-06-2020, 08:12 PM
Geoff Bischoff
New Year New Lifter ... Week 1
Heh. Name subject to change; just happens to be that Julie's in reset-zone due to injury and layoff, right as we begin 2020.
Squat: 95x5x3
Bar speed good, depth sufficient. Some knee slide on rep 5 all sets. Julie reports some generalized patellar pain (R) later in the sets. Is the pain causing the knee slide, or the knee slide causing the pain, or neither? Stay tuned.
Press: 50x5x3
With the SS bar, grip and stability is better. Elbow drive (keeping elbows forward, pressing up and back ... not sure if that's called "elbow drive" but that's the cue Julie responds to) is much improved from last time we did presses.
Deadlift: 115x5, 135x5
Julie reports back pain continues, central, right over the sacrum. What's that? Dunno. More to follow. We'll keep squatting and deadlifting to tolerance.
01-17-2020, 12:39 PM
Geoff Bischoff
NYNL Week 2
Squat: 130x5, 105x5x2
Form is solid, but pain remains an issue in the low-back. Julie's worked to control knee slide, and reports no patellar pain in squats.
Bench: 80x5x3
Press: 51x5x3
Julie's got a lot of volume tolerance for upper body, and was well-recovered. We may do bench and press same day (alternating between B/P and P/B).
Deadlift: 95x2x5
10 reps total, doubles on her initiative. Sacral pain is a real issue in the set-up position. I finally located the sports chiro I used years ago, going to see about getting her in. Lots of strength potential, but this sacral pain is quite limiting at the moment.
01-21-2020, 01:06 PM
Geoff Bischoff
NYNL, W3D1: Chiropractor in lieu of training session.
Gonna see about getting her fixed up.
01-23-2020, 11:31 PM
Geoff Bischoff
NYNL, W3D2: Chiropractor in lieu of training session.
Two sessions with a sports-medicine philosophy chiro, whose goal is to get athletes back to training. She's feeling a lot better, and we hope to train Tuesday next week.
02-07-2020, 05:49 PM
Geoff Bischoff
NYNL, W4D1 and 2
After a 17-day hiatus due to this injury, Julie's back under the bar with reduced load, but still reporting pain in the vicinity of the SI joint.