Squatter's Journal-The Good, The Bad & The Ugly

[BendtheBar]

Just a quick update. I have decided to take at least 1 week off of lifting, if not 2 or more. Even though my physiotherapist cleared me to deadlift, and that amount of weight, that Facet Joint apparently did not agree. I had no pain during the session, but quite a bit about 30 minutes after. So, back to physio and home TLC, and just hope my back heals up relatively quickly.

Rest up Jim.

[Squatter]

Originally Posted by markievicz

i think thats a good idea to rest up for the 2 weeks jim , you know your body and know how best to look after it.

I want to make sure I am at my best health for the meet.

Originally Posted by BendtheBar

Rest up Jim.

I will Steve - for how ever long it takes.

[Squatter]

BILL STARR POWER ROUTINE WEEK 1 DAY 1 HEAVY DAY

I have never been so happy to deadlift 155 lbs. Not only did I not have any pain during or right after, but I have been pain-free all day.

Squat 5X5
95 X5
115 X5
135 X5
155 X5
185 X5
185 set felt heavy, but again pain-free.

Bench Press 5x5
135 X5
155 X5
175 X5
195 X5
205 X4
I knew 5 reps at 205 would be a challenge. Will get it done next time. I also have to get used to the new setup.

Deadlifts 5X5
95 X5
115 X5
125 X5
135 X5
155 X5
All were DOH and felt so good I wanted to keep on going.

Weighted Hypers
BW X6
BW X6
BW X6
Hopefully will do weighted next week. I did not want to push my luck.

Weighted GHR Sit-Ups
BW X10
BW X10
BW X10
Again, should be able to do weighted next week.

It simply felt damn good to train again.

Squatter185X5Squat - YouTube

Squatter185X5Squat - YouTube

Squatter205X4BenchPress - YouTube

Squatter205X4BenchPress - YouTube

Squatter155X5Deadlift - YouTube

Squatter155X5Deadlift - YouTube

[mab54]

Its good to see you train again Jim, and really glad that the pain is going away!

[markievicz]

You have left 5/3/1 !
I never thought I'd see the day, is this just while on rehab or a permanent change?

I'm on week 5 of the Bill Starr model , you will enjoy the three times a week
Squatting - I'm sure of that!

I found the new set up strange to get used to but I'm there now.

Another thing you might try is to reduce the starting 1RM by 10% until
You are comfortable with the set up.

How long too the meet now?

[LtL]

Good to see you lifting again. Expecting those squat and deadlift numbers to be climbing quickly though. You are WAY stronger than sets of 5 with less than 2pps.

LtL

[BendtheBar]

Pain free. 2 great words. Glad to see you back at it.

[Squatter]

Originally Posted by mab54

Its good to see you train again Jim, and really glad that the pain is going away!

Thanks Mike!! It is such a relief

Originally Posted by markievicz

You have left 5/3/1 !
I never thought I'd see the day, is this just while on rehab or a permanent change?

I'm on week 5 of the Bill Starr model , you will enjoy the three times a week
Squatting - I'm sure of that!

I found the new set up strange to get used to but I'm there now.

Another thing you might try is to reduce the starting 1RM by 10% until
You are comfortable with the set up.

How long too the meet now?

It is likely temporary until after the meet, but we'll see how it goes on this routine. I am pretty sure I am cured of my Volumitis, and the basics is right for me right now.

What do you mean by starting 1RM? When I prepare for the meet?

The meet is on July 7th. Some of my family is going to be there!!

Originally Posted by LtL

Good to see you lifting again. Expecting those squat and deadlift numbers to be climbing quickly though. You are WAY stronger than sets of 5 with less than 2pps.

LtL

Yes, indeed Big Al. I have to ease into it for a few weeks or so. I will play it by ear. The physiotherapist insisted I start at 95 lbs. I really hope to pull 450+ raw at the meet. I have pulled 425 raw a couple of months back. I also have my liquid chalk now.

Originally Posted by BendtheBar

Pain free. 2 great words. Glad to see you back at it.

Music to my ears Steve. I really have the itch to lift heavy again.

[Squatter]

BILL STARR POWER ROUTINE WEEK 1 DAY 2 LIGHT DAY

Squat
95 X5
115 X5
135 X5
155 X5
155 X5
Fifth set was optional - I cannot for the life of me pass up an extra set of squats. That would be blasphemy of the Church of Squatterville

Incline Bench
110 X5
125 X5
140 X5
140 X5
155 X5
Again 5th set was optional, but I felt I should be consistent.
Routine calls for 80% of Monday's benching. This seemed to be too easy tho. Thus, I decided to imagine I had to wait for the judge to say "Press" I have to get used to that brief pause.

Power Cleans
115 X2
125 X2
135 X2
155 X1
155 X1
165 X1
Routine called for High Pulls here. I subbed PC's because I felt like it. Since when do I follow any routine exactly how it was written? I am actually hooked on PC's. I cannot and will not quit.

With that said, I am such an idiot. While I was doing them, I knew I was forgetting something, but couldn't figure out what. After watching the vids, I went DOH!! My first pull was way too fast. Grrrr.

GHR Sit-Ups
BW X12
BW X12
BW X12
BW X12

Low back pain was non-existent. WOOOOOOOOOOOOHOOOOOOOOOO!!

Squatter155X5InclineBench - YouTube

Squatter155X5InclineBench - YouTube

Squatter165PowerCleaan - YouTube

Squatter165PowerCleaan - YouTube

[mab54]

Can never pass up a chance to squat! Really glad your back is healing up.