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Post by 3speed on Jun 13, 2016 19:35:06 GMT -5
I was forced to take an extended leave of absence earlier this year due to a partially avulsed anchor point of my right sartorious muscle. For lack of a better term, not being able to walk into the gym for 3 months absolutely sucked. Not knowing if I would be able to return was even worse.
I have tested my squat a few times and it's time to get back to it.
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Post by 3speed on Jun 13, 2016 19:38:46 GMT -5
Monday 6/13/2016
“The road to nowhere is paved with excuses.” – Mark Bell
High Bar Squat 135 X 5,5 225 X 5 315 X 5 365 X 5,5,5,5,5
Bench 135 X 6,6 245 X 6,6,6,6,6,6
Conventional Deads 260 X 5 390 X 5,5,5,5,5
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Post by Ryan on Jun 14, 2016 9:19:50 GMT -5
Not for nothing Woody, but do you know if the problem was at the origin of the sartorious or the insertion? It inserts on fibula but its origin is anterior iliac crest, which makes me wonder if this is related to or residual from your hip problems last year.
Just curious.
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Post by 3speed on Jun 14, 2016 9:53:20 GMT -5
Ryan, the partial tear was at the upper end. My doc says it probably caused my hip dislocation last year and the back spasms I had earlier this year.
I started having a lot of problem hitting depth after Nationals in 2014. I took some extended time of after the meet and just chalked the pain and stiffness up to getting old. I also started having a sharp pain that was misdiagnosed as a psoas major inflammation. Apparently, I injured the sartorius immediately after my last dead in 2014. I almost passed out, saw I was falling toward the weight tree and tried to spin away but my right foot stayed planted. I just kept re-injuring it for almost 2 years before it finally shut me down.
It turned out to be a good thing in the long run, though. Some of the things I tried to do to work around the injury actually pushed my squat up considerably.
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Post by Ryan on Jun 14, 2016 10:02:05 GMT -5
always good to get a definitive handle on what's wrong, that's for sure. The worst thing is trying to work through an injury when you don't know what the root cause is. Like trying to solve a crime with no witnesses or leads.
Good luck with things. I'll be following along.
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Post by 3speed on Jun 16, 2016 20:10:35 GMT -5
Thursday 6/16/16
High Bar Squat 135 X 5,5 225 X 5 315 X 5 375 X 5,5,5,5,5
Bench 135 X 6,6 205 X 6 255 X 6,6,6,6,6,6
The plan was to do this yesterday, but I could not believe how sore I was yesterday - had to wait til today.
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Post by 3speed on Jun 21, 2016 5:41:54 GMT -5
Monday 6/20/16
High Bar Squat 135 X 5,5 225 X 5 315 X 5 405 X 8,8,8
Bench 135 X 6,6 205 X 5 255 X 8 285 X 6 305 X 4 335 X 4 345 X 2 355 X 1 305 X 4
Conventional Deadlift 260 X 3 350 X 3 440 X 8
Done.
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Post by 3speed on Jun 22, 2016 21:29:02 GMT -5
Wednesday 6/22
High Bar Squat 135 X 5,5 225 X 5 315 X 3 405 X 8,8,8
Bench 135 X 6,6 205 X 6 255 X 8,8,8,8
Worked 11 hrs today with heat index up to 110. Almost bypassed the gym and went straight home - was wishing I had after 2nd working set @ 405.
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Post by toolpod on Jun 26, 2016 10:45:41 GMT -5
"was wishing I had after 2nd working set @ 405." <-- ++Kudos
Glad to see you back at it.
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Post by osu122975 on Jun 26, 2016 16:22:56 GMT -5
If everything goes ok, you planning on coming to Erie this year?
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Post by 3speed on Jun 26, 2016 16:53:16 GMT -5
No sir - too much travelling for a meet for me. It would be about 13 hours of driving or a $400 plane ride - not interested either way.
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Post by treders on Jun 26, 2016 17:18:46 GMT -5
Good to see you back :-)
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Post by osu122975 on Jun 26, 2016 19:29:07 GMT -5
No sir - too much travelling for a meet for me. It would be about 13 hours of driving or a $400 plane ride - not interested either way. Yea I understand that....
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Post by 3speed on Jun 27, 2016 20:53:40 GMT -5
Monday 6/27/16
High Bar Squat 135 X 5,5 225 X 5 315 X 5 405 X 2 455 X 2,2,2,2,2
Bench 135 X 6,6 205 X 3 245 x 3 275 X 3 305 X 3,3,3,3,3
Conventional Deadlift 260 X 3 350 X 3 440 x 8 singles with ~20 seconds rest between reps
Really good session. Each one is getting easier now.
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Post by Ryan on Jun 27, 2016 22:56:08 GMT -5
Solid beating. Yep, Woody's back.
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Post by 3speed on Jun 30, 2016 21:50:27 GMT -5
Thursday 6/30/16
High Bar Squat 135 X 5,5 225 X 5 Low Bar Squat 225 X 5 315 X 5 405 X 8,8,8
Bench 135 X 6,6 185 X 6 235 X 3 265 X 3 295 X 9
Sumo Deads 225 X 3 315 X 3,3,3
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Post by 3speed on Jul 5, 2016 16:47:10 GMT -5
Tuesday 7/5/16
Today was a test day after a 3 week accumulation period. I hit my goal with plenty to spare and called it a day.
High Bar Squat (warm up the old shoulders) 135 X 5, 5 225 X 5 Low Bar Squat 225 X 3 315 X 3 405 X 2 495 X 1 545 X 1 585 X 1 620 X 1 A couple of partial rep triples with 675.
Done
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Post by 3speed on Jul 7, 2016 19:59:26 GMT -5
Thursday 7/7/16
Continuing my Realization week.
Bench 135 X 6,6 185 X 5 235 X 4 265 X 3 295 X 1 325 X 1 355 X 1 375 X 1
Hit my goal for this cycle and shut it down.
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Post by Ryan on Jul 8, 2016 8:01:38 GMT -5
Woody, what's your lifetime bench PR and where are you weighing in now?
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Post by 3speed on Jul 8, 2016 10:40:25 GMT -5
Woody, what's your lifetime bench PR and where are you weighing in now? The weight question is easy - I'm still in the 220 range. I might make a move to 242 just to test the water a bit, but I like the 220 class. Lifetime PR, to give an honest answer, does not have a neat, tidy answer. Back in 1988 when I was 23 and at a bw in the 170s, my last bench workout was 3 sets of 5 paused reps with 375. I decided the last rep was too easy as I was moving to rack it, pulled it back, brought it down and paused it. I got it about 6" back up and blew out both shoulders. The weight crashed back on me and cracked 2 ribs. It was a year and a half before I was able to lift again and I never have gotten back to those numbers. I can only guess at my 1rm then because I never tested it . My best bench since then was 402 at a meet in 1994 at a bw of 195. I just happened to hit my best competition numbers ever for all 3 lifts that day. I have done a moderately controlled T&G a few times with 405 in the gym lately, but nothing that would pass in a meet. I hope that makes it at least as clear as mud.
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Post by Ryan on Jul 8, 2016 10:47:35 GMT -5
very good, thanks.
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Post by 3speed on Jul 8, 2016 16:59:20 GMT -5
Friday 7/8/16
Last test day of the week
Sumo Deads 260 X 5 350 X 3 440 X 2 530 X 1 580 X 1 630 X 1
Thankfully, test week is over. I can get back to training now. I prefer training any day.
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Post by toolpod on Jul 9, 2016 13:19:34 GMT -5
"3 sets of 5 paused reps with 375."
Exceptionally stout, sir.
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Post by 3speed on Jul 9, 2016 17:31:38 GMT -5
"3 sets of 5 paused reps with 375." Exceptionally stout, sir. That was a long time ago in a galaxy far far away brother.
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Post by toolpod on Jul 9, 2016 20:53:30 GMT -5
Brother, I couldn't do that *now*.
(Tips hat)
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