Bluebirds, Butterflies, and Barbells - A Starting Strength Journal

[PeterGibbons316]

I talked to my sister tonight - she is a physical therapist. I told her I was worried that I might have torn my meniscus so she did a couple tests and seems to think it is just a hamstring injury that should heal on its own.....in 4-6 weeks.

[Woody-5]

Tough luck on the injury. Hopefully it doesnt take long to heal, but 4-6 weeks on it's own is better than surgery plus 4-6 months recovery

[jshaw5]

I talked to my sister tonight - she is a physical therapist. I told her I was worried that I might have torn my meniscus so she did a couple tests and seems to think it is just a hamstring injury that should heal on its own.....in 4-6 weeks.

I had one a few years ago, pulled my hamstring playing softball. I think I took a week, maybe two weeks off at most, when I probably should've taken 4-6 weeks off. After the first couple weeks though, my hamstring felt fine, but it was the back of my knee that kept bothering me. In hindsight, it was probably a hamstring tendon. For several weeks, it would heal just enough where I could walk/light jog with no issues, so I would play, but the first time I even came close to pushing it, I aggravated it again. It easily took at least 2-3x longer to fully heal than if I just rested like I should've in the first place.

[dk240t]

That may be the recovery timing for normal folk, but you are superhuman. They should put you on the Adrian Peterson recovery schedule, so, expect 4-6 days.

[PeterGibbons316]

I had one a few years ago, pulled my hamstring playing softball. I think I took a week, maybe two weeks off at most, when I probably should've taken 4-6 weeks off. After the first couple weeks though, my hamstring felt fine, but it was the back of my knee that kept bothering me. In hindsight, it was probably a hamstring tendon. For several weeks, it would heal just enough where I could walk/light jog with no issues, so I would play, but the first time I even came close to pushing it, I aggravated it again. It easily took at least 2-3x longer to fully heal than if I just rested like I should've in the first place.

Yeah, I'm going to try and channel the responsible adult hiding somewhere inside me to avoid pushing it too soon.

That may be the recovery timing for normal folk, but you are superhuman. They should put you on the Adrian Peterson recovery schedule, so, expect 4-6 days.

lulz. It does already feel a lot better this morning than it did yesterday morning. Putting on socks and shoes is still pretty painful though....I'll give it another couple days

[FastCatChamp]

I talked to my sister tonight - she is a physical therapist. I told her I was worried that I might have torn my meniscus so she did a couple tests and seems to think it is just a hamstring injury that should heal on its own.....in 4-6 weeks.

Get a different Doctor......

Don't forget that You can use the Starr protocol for athletic type injuries.

Also thought that I would add that us lifters are the dumbest bastards ever when it come to being injured and still pressing forward. It's like we can't stop.

[MatTheCur]

Good to hear that it's better today, at least... but don't do anything TOO radical in the next while. Probably one of those times that you should actually listen to your sister

Get better soon boyo!!

[Juggernaut0]

Whoa, hope it's not that serious man. Wouldn't like it all to see you out that long...

[PeterGibbons316]

Conditioning - Week 25 Ultimate Frisbee
BW: 205.2

Avg Heart Rate: 152 bpm
Max Heart Rate: 182 bpm



Notes:
So I took a week off due to hamstring/knee injury. I went from like 10% to 80% in about 3 days, but really have been stuck around 80-90% since. Feels fine most of the time, but bending my knee much past 90° causes pretty bad pain - which means squats are completely out of the question for a while. But I do want to try to start deadlifting to work it out some. Sitting around doing nothing wasn't helping, so I'm going to see if a little exercise can spur some growth and repair in the area.

Frisbee was good - was trying to take it easy. I kept moving most of the time, but wasn't doing a lot of sprinting which is reflected in the graph. There were a couple times where I tried to plant my right foot to go up for a jump or make a quick cut and it was just too much of a load for my knee. Hoping this starts to heal up quickly!

We went to the in-laws over the 4th (Wed-Sun) which was pretty awesome except I had some sort of stomach virus from my Mexico trip the week before. Our last day there I was feeling well enough to go swimming with my son though and those couple hours made the whole trip worth it.

BW is lower than I can ever remember. I'm really pleased with it - especially after being on vacation.

Getting close to finishing up my deadlift platform. I think I still want to stain it, and the rubber mats still need to be screwed/glued down:







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.....



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!

[jshaw5]

Deadlift platform is looking sweet, but I'd say definitely stain it. Are you going to put any trim around the edges to hide the plywood layers?

I love the matching outfits. Is he a mama's boy or a daddy's boy?

[PeterGibbons316]

Deadlift platform is looking sweet, but I'd say definitely stain it. Are you going to put any trim around the edges to hide the plywood layers?

I was planning on just staining the edges as well.

I love the matching outfits. Is he a mama's boy or a daddy's boy?

He goes through phases. Usually mama's boy, but tonight when we were going to bed I was trying to get mama to read him a story and he kept saying "no mama....dada read!" So I got to read him the story. Usually when he is tired he goes to mama, when he wants to play he comes to me.

[dopamine72]

chuckled @ pic of your kid falling asleep while standing

Sorry to hear about the injury bro, hope it heals up soon

[PeterGibbons316]

Conditioning - Week 25 ME Day / Hudson Week 1???
BW: 203.2

Color code:
Estimated 1RM PR (weight + 0.033 x weight x reps)
PR for reps/weight

Bench Press
45x5
45x5
135x5
185x2
225x8

Technically 228, but who's counting? Not sure why I decided to do this instead of my usual 255. I was thinking 8 sounded like the right number, but had a target of 7. Actually pretty happy with this - especially considering how infrequently I do anything more than 5 reps.

Deadlift
95x8
95x8
95x8
205x5
295x3
355x1
405x3

I probably spent 45 minutes looking for my chalk and couldn't find it . I can't squat because of the hamstring injury, but wanted to try some deadlifts to maybe help stimulate some healing in the area.....no pain whatsoever. I couldn't remember hardly anything about the Hudson program except that the first few weeks were 3 heavy singles (or in this case, 1 heavy triple), and 405 felt like the right number. Happy with my ability to make 4 plates look like kiddie weight - even with the injury and the cut.

I used the mostly finished deadlift platform and it was freaking awesome - loving it already.

Incline Press
45x5
45x5
95x3
135x2
155x3

Did this with my bench not quite vertical, but one setting away from it. Felt pretty good - but definitely would have had more without the bench repout.

Vid:

Ugh. I'm not even going to embed this vid it is so bad..... http://youtu.be/RVmBNlet07c

Saturday's session should be in daylight, but I am going to have to go buy some 100W light bulbs to put in down there. Really sorry about the quality here fellas.

Notes:
Let's be honest, deadlifting 4 plates with what you believe to be is a hamstring injury is pretty stupid. But what can I say, it felt great. Perhaps tomorrow I will pay for it. I wasn't sure what the accessories were, and didn't feel like pushing it today. I might do them on Saturday.

I did finally get the gym mostly together. Although I do still have a pull-up/dip stand in pieces that I may or may not decide to put in there some place. Getting the rack back together took me no more than 15 minutes with just a little help from the wife holding the parts steady while I bolted them back together. I need to find a way to keep the rack from moving all over the place. I'm still not dead set on the location, but am strongly considering trying to find a way to actually bolt it in to the foundation. I think I will just get some 4x4s to add between the base and the wall to space it off and see how that does. I'd like to get another mirror as well, but that can wait.

All the wood on the deadlift platform is glued in place, with maybe 2 dozen screws holding it together as well. I still need to stain it, glue and screw the rubber to the wood, and I think I want to add some small wooden barrier pieces to the front and back to keep the bar from rolling off. If I can get my act together this weekend I might be able to get it done.

[dopamine72]

Was ME only on the deadlift? I take it you're doing something diff for bench since its 8 reps?

Thats really weird you can deadlift like that with a hammie problem yet not squat. Not sure if its a hammie issue.

That home gym is badass! Mirin hard. Mirin that deadlift platform so much. Is it perfectly level? So jelly!

[MatTheCur]

Hahahah awesome pic

Instead of wood "barriers", why not just put two strips of rubber on the top and bottom of each side, a half inch or so high, so that it kind of all blends in together/matches?

[jshaw5]

Mad jealous of home gym, especially the deadlift platform. What are the dimensions on that?

Strong bench repout and deadlifts. Weak video quality lol. Glad to see you're joining the Hudson gangbang, though I think 405x3 is quite a bit above the recommended starting point.

How much longer are you going to be cutting?

[-Lucifer]

Love the platform, Jason.

P.S. What percentage of your bench can you ohp?

[PeterGibbons316]

Was ME only on the deadlift? I take it you're doing something diff for bench since its 8 reps?

Thats really weird you can deadlift like that with a hammie problem yet not squat. Not sure if its a hammie issue.

That home gym is badass! Mirin hard. Mirin that deadlift platform so much. Is it perfectly level? So jelly!

Typically ME day is 1 heavy set of squat, bench, deadlift, OHP. I don't know why, but at the last minute I decided I wanted to do a 225 repout on bench instead of my one heavy set. Next week will be back to probably a 255x3.

I'm starting to worry that it is something more serious than a hamstring issue, but we will see. I noticed that mobility improved when I put my knee sleeves on, so I might try some super light weight squats on Saturday after a good warmup/stretching.

And yeah, the platform is just amazing. Highly recommend building one for anyone that has a home gym. It's freaking heavy, but could be leaned up against the wall when not in use if space were an issue - see the link below for DIY.

Hahahah awesome pic

Instead of wood "barriers", why not just put two strips of rubber on the top and bottom of each side, a half inch or so high, so that it kind of all blends in together/matches?

hmmm, yes that could work too. I'll play around with it and find something that works.

Mad jealous of home gym, especially the deadlift platform. What are the dimensions on that?

Strong bench repout and deadlifts. Weak video quality lol. Glad to see you're joining the Hudson gangbang, though I think 405x3 is quite a bit above the recommended starting point.

How much longer are you going to be cutting?

4x8, followed this DIY for the most part: http://forum.bodybuilding.com/showth...hp?t=123382101

Not sure on the cut. Last year I plateaued at 206 in August. I'll probably keep going for at least another month - maybe until my knee is 100% and I can squat again?

Love the platform, Jason.

P.S. What percentage of your bench can you ohp?

Thanks man. I don't really OHP anymore - hurts my back, but I think my best OHP was 205 where my bench was 315 at the time, so 65%?

[jshaw5]

4x8, followed this DIY for the most part: http://forum.bodybuilding.com/showth...hp?t=123382101

Not sure on the cut. Last year I plateaued at 206 in August. I'll probably keep going for at least another month - maybe until my knee is 100% and I can squat again?

Oh ok. The DIY plan I saw was for an 8x8 platform, with 2 sheets of plywood side by side, then 2 more sheets side by side on top going the other way, then 1 sheet going down the middle with the stall mats on each side of the top sheet. It looks awesome, but it's a bit excessive for a home gym with limited space.

[PeterGibbons316]

Oh ok. The DIY plan I saw was for an 8x8 platform, with 2 sheets of plywood side by side, then 2 more sheets side by side on top going the other way, then 1 sheet going down the middle with the stall mats on each side of the top sheet. It looks awesome, but it's a bit excessive for a home gym with limited space.

That would work. But this one is plenty big. I'd have to be pretty serious about the olympic lifts to even consider a platform twice the size of this one.

[-Lucifer]

Okay, thanks. I've heard more than one strength coach say it should be around 75%, so I thought my press sucked. It's around 65% of my bench as well.

[PeterGibbons316]

Okay, thanks. I've heard more than one strength coach say it should be around 75%, so I thought my press sucked. It's around 65% of my bench as well.

Depends on how strict your press is too right? Most guys will tend to turn it into a standing bench press, use a little leg drive, and/or rarely touch the bar to the chest.

[-Lucifer]

Depends on how strict your press is too right? Most guys will tend to turn it into a standing bench press, use a little leg drive, and/or rarely touch the bar to the chest.

True. I've seen a few 'leaning back' press videos that made my lumbar ache. Be tea dub, have you seen Serge Redding's 502 lb C&P vid? That was simply beastly.

[jshaw5]

Be tea dub, have you seen Serge Redding's 502 lb C&P vid? That was simply beastly.

It's amazing how easily he pressed that up.

[PeterGibbons316]

Just watched it - nuts.

[PeterGibbons316]

Conditioning - Week 26 Dynamic Effort / Hudson Week 1 Accessories
BW: ???

Color code:
Estimated 1RM PR (weight + 0.033 x weight x reps)
PR for reps/weight

Box Jumps
12" x 8
16" x 8
24" x 8
30" x 1
24" x 8
24" x 8
24" x 8

Jumping is easy enough, but the higher box jumps are tough because I can't bend my knees enough to tuck them into my chest during the landing. I tried a 30" jump and it was more unpleasant that I was comfortable with so I dropped back down to 24". Most of the jump were close to straight legged landings.

SLDL
95x5
95x5
95x5
205x5
255x3
315x5
315x5 (vid)

Man, I forgot how tough these are. Really glad they aren't every single week - might consider alternating SLDLs and Romanians.

Rack Squats
45x5
155x5
245x5
335x3
385x1
405x1
425x1 (vid)
445x1 (vid)
465x1 (vid)

I didn't stop the vid between the last 3 singles (and didn't rest either), so sorry for the long vid. My son was helping out and I thought it was hilarious so I left it in there.

I tried doing these with the pins a notch lower, but that was bothering my knee. So #13 on the rack it is. Will probably start at 425 and work up to 505 next time.

Shrugs
155x10
245x25
245x25

Had to use straps. Tough, not sure if due to rep or just that 25 rep sets are just ridiculous in general.

Pull-Ups
5 - Pull-Ups
6 - Chin-Ups
7 - Neutral
7 - Chin-Ups
3 - Wide Grip

90 seconds rest between all sets. Tough, but feels good to get some real pull-up work in. Want to try to work on these to take advantage of the low BW

Vid:



Notes:
Honestly I think I might have done too much work today, but we will see. Not sure how to feel about the knee. It's definitely not getting any worse, but I'm not confident it is getting any better.

[HunterMC6]

Awesome video PG! Always say I never want kids until I come into some of your logs and see their kids just loving life. Hope the knee gets better what are your symptoms? I am going for an MRI on mine Monday I can keep you posted if we are experiencing similar problems.

[-Lucifer]

Solid session, Jason. Mirin' errything.

[PeterGibbons316]

Awesome video PG! Always say I never want kids until I come into some of your logs and see their kids just loving life. Hope the knee gets better what are your symptoms? I am going for an MRI on mine Monday I can keep you posted if we are experiencing similar problems.

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.

Solid session, Jason. Mirin' errything.

Thanks Lu!

[jshaw5]

Good stuff man. Hope you didn't push it too much, but I know it's tough to hold back and not push it.

Awesome video PG! Always say I never want kids until I come into some of your logs and see their kids just loving life. Hope the knee gets better what are your symptoms? I am going for an MRI on mine Monday I can keep you posted if we are experiencing similar problems.

Having a kid is a huge and permanent change in lifestyle, sometimes it can be tough, but there's no greater joy than watching this little person that you created grow up, learn new things just about every day, making the most mundane things seem like the most exciting things in the world, etc.