Bluebirds, Butterflies, and Barbells - A Starting Strength Journal

[QUOTE=PeterGibbons316;1102261673]When I first hurt it I had sharp pain on the back of my right knee toward the outside, which I believe is where the hamstring attaches. There is no impingement really, but bending my knee to about where it would be on a parallel squat causes pain. Playing Frisbee the other day I had pain a couple of times where I planted my right knee and then tried to explode off of it, but not much else.[/QUOTE]

Very similar to what I have going on. Pushing off, such as walking up stairs with weight in each hand really brings out the lain. Mine was more concentrated to the back of the knee on the inside but has recently spread down to the bottom of my knee as well. I also have developed cramps hamstring glutes etc all in my left leg only. Does your knee pop more than normal? I was able to box squat but I had to give up on that even because that started bothering me.

Yeah, definitely more popping that usual. Which makes sense - the damage causes inflammation, which causes everything else in there to move around and snap in and out of place. I should really be hitting the NSAIDs harder than I have been. :o

[QUOTE=PeterGibbons316;1102474553]Yeah, definitely more popping that usual. Which makes sense - the damage causes inflammation, which causes everything else in there to move around and snap in and out of place. [b]I should really be hitting the NSAIDs harder than I have been.[/b] :o[/QUOTE]

Same here I have almost a full bottle and just get so busy every day I forget to take them.

[QUOTE=PeterGibbons316;1100883793][color=#00C0FF][size=+2]Conditioning - Week 25 Ultimate Frisbee[/size][/color]
[size=+1]BW: 205.2[/size]

....

[IMG]http://i.imgur.com/TNMkRle.jpg[/IMG]

[IMG]http://i.imgur.com/iVSPyJA.jpg[/IMG]

[IMG]http://i.imgur.com/KwdhvDy.jpg[/IMG]

I went with "No Excuses" as motivation. It's not a 'there is no excuse for failure' which I think is kinda douchy, but more of a reminder to always bring everything you've got. No lack of focus, no half-assed attempts, no excuses. No regrets would have been good too - can always change it later.


From our vacation.....

[IMG]http://i.imgur.com/5sXBXs9.png[/IMG]

After a long day the wife wanted a picture of us in our matching outfits. We woke him up to take the picture, but he just fell right back asleep as he was standing there holding my hand. Love that guy![/QUOTE]

205?! great work, man! awesome looking platform, breh. and jackson is getting big! lots of fun, this age, isn't it?

[color=#00C0FF][size=+2]Conditioning - Week 26 ME Day / Hudson Week 2[/size][/color]
[size=+1]BW: 205[/size]

Color code:
[color=#0AC92B]Estimated 1RM PR (weight + 0.033 x weight x reps)[/color]
[color=orange]PR for reps/weight[/color]

[u][size=+1]Squat - Starr Protocol[/size][/u]
[b]45x25
45x25[/b]

This was rough. Working on the hamstring injury and trying to get as deep as possible on each rep. Most of them were right around parallel. Second set was a little better than the first, which is a good sign. ROM seems to improve as I get the legs warmed up. I think in the future I'm going to do these last. Going to try to 55x25 and 65x25 next time I do these (perhaps Saturday), and will do them at the end of my workout. After I had finished my deadlifts for the day I was able to get down almost to an ATG squat position with little to no pain, so I'm pretty excited about that - especially considering how stiff the leg has been the past couple of days after playing Frisbee on Tuesday.

[u][size=+1]Bench Press[/size][/u]
45x5
45x5
135x5
175x5
225x2
[b]255x3[/b]

Much easier than I was expecting.

[u][size=+1]Deadlift[/size][/u]
95x8
95x8
205x5
295x3
365x1
[b]420x1
420x1
420x1 (vid)[/b]

I can't find my chalk bowl, but I did find my chalk. First set I didn't use it, and damn near dropped it at lockout, second set I carefully opened it and grabbed the smallest piece I could off of it without it going everywhere, and still nearly dropped it. Last set I got a decent amount and was able to hold for a little while, but grip strength has obviously suffered lately.

[u][size=+1]Incline Press[/size][/u]
45x5
45x5
95x3
135x2
[b]155x4[/b]

Thought I had done 5 last time, so I was bummed about only getting 4. I almost went for a 5th but knew it would be a grinder so I racked it. Turns out I only got 3 last week, so this was actually an improvement.

[u][size=+1]Vid:[/size][/u]

[youtube]_AIsHIxTYH0[/youtube]

[u][size=+1]Notes:[/size][/u]
Good day today. Feeling pretty good about the knee, but going to take it slow. Special thanks to FCC for recommending the Starr Protocol for injury recovery!

Ran out of time for pull-ups, will just do them Saturday.

That platform is cool. Will be cooler when you have your chalk bowl.

Good to hear you've got some progress on that leg injury.

[QUOTE=dk240t;1105161263]That platform is cool. Will be cooler when you have your chalk bowl.

Good to hear you've got some progress on that leg injury.[/QUOTE]
I bought a stainless mixing bowl last night for $8. Need to build a stand and then find some way to attach it. I could drill through it, but I would rather have the bottom of the bowl be smooth. I'm thinking duct tape. Duct tape fixes everything.

[QUOTE=PeterGibbons316;1105181823]I bought a stainless mixing bowl last night for $8. Need to build a stand and then find some way to attach it. I could drill through it, but I would rather have the bottom of the bowl be smooth. I'm thinking duct tape. Duct tape fixes everything.[/QUOTE]

Will the stand be metal or wood?

For metal, I'd suggest welding it together.

For wood, copious amounts of super glue would work.

[QUOTE=MatTheCur;1105183903]Will the stand be metal or wood?

For metal, I'd suggest welding it together.

For wood, copious amounts of super glue would work.[/QUOTE]
Cool. I have some wood glue left over from the deadlift platform, so I will try that first.

[QUOTE=PeterGibbons316;1105185943]Cool. I have some wood glue left over from the deadlift platform, so I will try that first.[/QUOTE]

Sweet!

Nice workout, btw :D I can't wait to get started on my own platform... What're the rough dimensions of yours?

[QUOTE=PeterGibbons316;1105181823]I bought a stainless mixing bowl last night for $8. Need to build a stand and then find some way to attach it. I could drill through it, but I would rather have the bottom of the bowl be smooth. I'm thinking duct tape. Duct tape fixes everything.[/QUOTE]
What kind of design are you planning to use? If you're going with something box shaped, you could cut a hole in the top and drop the bowl in like you would install a sink in a vanity. It could also double as a storage cabinet underneath.

[QUOTE=MatTheCur;1105187853]Sweet!

Nice workout, btw :D I can't wait to get started on my own platform... What're the rough dimensions of yours?[/QUOTE]
I posted a link to a DIY a few pages back - it was super easy to make. The base is 3 sheets of 4' x 8' plywood, with a 4' x 4' piece of plywood on the top and two 2' x 4' piece of rubber (stall mat).

[QUOTE=PeterGibbons316;1105185943]Cool. I have some wood glue left over from the deadlift platform, so I will try that first.[/QUOTE]
I don't think regular wood glue will stick to stainless steel, will it? Gorilla glue might, or I bet JB Weld has a formula that would work. You could try a glue gun too.

[QUOTE=jshaw5;1105189123]What kind of design are you planning to use? If you're going with something box shaped, you could cut a hole in the top and drop the bowl in like you would install a sink in a vanity. It could also double as a storage cabinet underneath.[/QUOTE]
Oh man, that sounds super fancy. I could make a tall table and cut a circle out of the top to drop the bowl in, then add a shelf or two, that might work too. I'll have to see if I have enough lumber to make that happen.

[QUOTE=jshaw5;1105189123]What kind of design are you planning to use? If you're going with something box shaped, you could cut a hole in the top and drop the bowl in like you would install a sink in a vanity. It could also double as a storage cabinet underneath.[/QUOTE]

That's a fantastic idea Josh, I didn't even think of it!

[QUOTE=PeterGibbons316;1105189183]I posted a link to a DIY a few pages back - it was super easy to make. The base is 3 sheets of 4' x 8' plywood, with a 4' x 4' piece of plywood on the top and two 2' x 4' piece of rubber (stall mat).[/QUOTE]

I thought you had it in your sig... I'll go back and get the link.

4' x 8' ... I think I have that space in my garage. I'm still hoping on winning the lottery and buying one of the EliteFTS Signature Racks, but I dunno if it'd fit in my garage. :P

[QUOTE=MatTheCur;1105192143]That's a fantastic idea Josh, I didn't even think of it!



I thought you had it in your sig... I'll go back and get the link.

4' x 8' ... I think I have that space in my garage. I'm still hoping on winning the lottery and buying one of the EliteFTS Signature Racks, but I dunno if it'd fit in my garage. :P[/QUOTE]
Haha I have so many visions of this amazing home gym with all sorts of awesome DIY equipment, yet I have no room to make any of it a reality :(

Yeah, I love my rack, but it was kind of a budget rack. Now that I have the space, I would love to have a larger one with a lat attachment and some plate storage.

Once I start squatting heavy again I think I am going to need to find a way to bolt it to the wall - it shakes quite a bit as is.

i love my rack too.... *titty dance* :)

[color=#00C0FF][size=+2]Hudson Week 2 Accessories[/size][/color]
[size=+1]BW: 205[/size]

Color code:
[color=#0AC92B]Estimated 1RM PR (weight + 0.033 x weight x reps)[/color]
[color=orange]PR for reps/weight[/color]

[u][size=+1]RDL[/size][/u]
95x5
95x5
205x5
295x3
[b]345x5
345x8 (vid)[/b]

Need to add more weight to these. Lost count and went until it felt like I should be done, vid tells me that was 8 :o

[u][size=+1]Rack Pulls[/size][/u]
155x1
245x1
335x1
[b]425x1 (vid)
435x1 (vid)
445x1
455x1
465x1 (vid)[/b]

First two were DOH, others were with straps. RDLs really exhausted my grip. Other than that, no issues - did these with hardly any rest between sets.

[u][size=+1]Shrugs[/size][/u]
155x10
[b]245x25
255x25[/b]

First set was super easy compared to last week so I bumped the weight a bit. I'll be happy to move away from these 25 rep sets.

[u][size=+1]Squat - Starr Protocol[/size][/u]
[b]55x25
65x25 (vid)[/b]

Got some vids of these, but only included the first few reps. Depth is close, but not there yet.

[u][size=+1]Vid:[/size][/u]

[youtube]6au1UfABK00[/youtube]

[u][size=+1]Notes:[/size][/u]
Been busy all weekend. I finally got my deadlift platform stained and the mats glued down. I'll post some pics later in the week. Started working on a chalk stand and it was taking longer than I thought it would. One of the legs is like half an inch longer than the others, so I need to trim that a bit so it doesn't look like it was built by a blind retarded monkey. It should be nice enough though.

I'd be going a fair bit lower down (more rom) on those RDL's... no straps? impressive grip man. will take a leaf out of your book, need to get some serious grip strength for BJJ. Looking thick, solid and tight. strong v taper and facial aesthetics brah.

[QUOTE=ngolsen;1106484403]I'd be going a fair bit lower down (more rom) on those RDL's... no straps? impressive grip man. will take a leaf out of your book, need to get some serious grip strength for BJJ. Looking thick, solid and tight. strong v taper and facial aesthetics brah.[/QUOTE]
Thanks man! I think the first set of 5 RDLs was DOH, but I had to use straps after that :o I'll see if I can increase the ROM a bit as well.

[QUOTE=PeterGibbons316;1106490623]Thanks man! I think the first set of 5 RDLs was DOH, but I had to use straps after that :o I'll see if I can increase the ROM a bit as well.[/QUOTE]

if you've got 45's on there, try to touch the floor or just short of it.

[color=#00C0FF][size=+2]Conditioning - Week 27 Ultimate Frisbee[/size][/color]
[size=+1]BW: 205.2[/size]

Avg Heart Rate: 160 bpm
Max Heart Rate: 185 bpm

[IMG]http://i.imgur.com/uxMOprU.png[/IMG]

[u][size=+1]Notes:[/size][/u]
Knee was feeling MUCH better today. Probably about 90%, with mobility up to maybe 80%. I was pushing it pretty hard playing Frisbee, and had a great time. Won all 3 games, and made some really nice jumping catches that I would have missed last week. The very first play of the game I chased down the guy I was guarding for a deep pass and it took everything I had. It hurt, but he never ran deep on me again after that - good thing too, because I probably wouldn't have been foolish enough to follow him again.

I've been better about taking the ibuprofen at least twice a day (sometimes 3 times if I remember) and I think that has helped. I'm interested to see how my high rep squats are on Thursday.

Good to hear that the knee's getting better, or at least feeling that way!

How's that half inch coming along?

Two things....

Cut the sleeves off of that ConCret shirt
There isn't a one size fits all ROM for RDLs. I get mid-shin because that is where I feel the hammies stretch.

[color=#00C0FF][size=+2]Conditioning - Week 27 ME Day / Hudson Week 3[/size][/color]
[size=+1]BW: 205[/size]

Color code:
[color=#0AC92B]Estimated 1RM PR (weight + 0.033 x weight x reps)[/color]
[color=orange]PR for reps/weight[/color]

[u][size=+1]Deadlift[/size][/u]
95x8
95x8
205x5
295x3
385x1
[b]435x1
435x1
435x1[/b]

A little harder than it probably should have been. Looking at the numbers coming I'm starting to wonder if I am crazy for starting this high. Considering dropping to 10 lb jumps each week. First pull was DOH with about a 3 second hold, others were with straps.

[u][size=+1]Bench Press[/size][/u]
45x5
45x5
95x5
155x5
205x2
[b]255x3[/b]

Pretty easy again this week. My buddy spotting me thought I was going to attempt a 4th and didn't even help me rack it.

[u][size=+1]Squat - Starr Protocol[/size][/u]
[b]65x20
75x20[/b]

ROM is better, but I'm still not even close to 100%. If I work at it I can get down to close to an ATG position once my legs are warmed up, but going through the squat motion is still painful.

[u][size=+1]Vid:[/size][/u]

I did take vids, but don't have the cable to upload, maybe I'll post them in a couple days.

[u][size=+1]Notes:[/size][/u]
Pretty good day today. Got to use the new platform and it was just as good as it has ever been. I'm excited to see how the chalk patterns develop over time so that it looks like it actually gets used. I was going to do some DB incline press, but my bench in the seated position is too low to really get the DBs in position with my limited knee ROM. I was too lazy to switch back to BB press.

How's the knee feeling?

[QUOTE=jshaw5;1110868383]How's the knee feeling?[/QUOTE]
Meh. Frisbee was cancelled today due to rain so I went to the gym with a couple buddies to play basketball. It held up well enough. I have been slacking on my squats though so I need to work on that. Had a super busy weekend so I skipped the Hudson accessories this week. I'll just move on to week 4 deads on Thursday.

No frisbee because of rain??? Wtf? Wouldn't that be like having the scheduled football game in the snow or mud or something?

[color=#00C0FF][size=+2]Conditioning - Week 28 ME Day / Hudson Week 4[/size][/color]
[size=+1]BW: 205[/size]

Color code:
[color=#0AC92B]Estimated 1RM PR (weight + 0.033 x weight x reps)[/color]
[color=orange]PR for reps/weight[/color]

[u][size=+1]Deadlift[/size][/u]
95x8
205x5
295x3
385x1
[b]445x1[/b]

Since I screwed up my starting weight I dropped to 10 lb jumps and switched to singles. Got this one DOH with chalk, but it slipped out just after lockout.

[u][size=+1]SLDL[/size][/u]
[b]345x3
295x5[/b]

Figured the deads were enough of a warmup. This was the appropriate weight for these I think.

[u][size=+1]Bench Press[/size][/u]
45x5
45x5
135x5
225x2
[b]255x3[/b]

Decisive. Feeling really good about my bench considering my weight loss. Bench has stayed constant for months now.

[u][size=+1]Shrugs[/size][/u]
[b]295x20
295x20[/b]

I used a lot more weight, but the difference between 20 reps and 25 reps makes a world of difference. Will probably start with 315 next time.

[u][size=+1]Rack Lockouts[/size][/u]
245x1
335x1
385x1
[b]435x1
445x1
455x1
465x1
475x1[/b]

Easy.

[u][size=+1]Vid:[/size][/u]

I got vids of most of these, but it's getting late and I would rather go to sleep than upload them :o

[u][size=+1]Notes:[/size][/u]
With accessories today! Not sure why I was wanting to do everything in one session this week, but it worked out.