BG Training

[Bluegreyhound]

Re-training again. Ankle problem means probably no sport for a few more months, so I am taking the opportunity to get my squat back up. First goal is simple: squat 315lbs again. Current BW is up from end of last year (around 147lbs now) despite atrophy during those 3 months in the cast - mucho thanks to the visible body fat increase.

Program of choice: variation of Bill Starr's 5x5 (linear progression). I shall do whole body lifts 3 time a week, but take it easy with the upper body lifts initially. I am less certain of my limits with the upper body lifts, so there'll be some trial and error with those to start with. First week starts today. Oh yeah, goal is to hit 315lbs for 3 reps by end of 2008.

11/8/08
Squat > 5x 250lbs
Bench > 5x 145lbs
BBRow > 5x 90lbs

[Love_Deadlifts]

What ankle injury do you have? Have you been able to squat with an ankle injury?

[Bluegreyhound]

What ankle injury do you have? Have you been able to squat with an ankle injury?

Right foot Injury from an awkward landing on the foot in a bball game. I'm no doctor but from memory I fractured the metatarsal in two places, completely ruptured the ligaments at the front and medial side of the foot and dislocated the navicular joints. It was supposedly quite rare for an isolated injury. I was told by the orthopaedic consult that he had only seen dislocations of this kind in car accidents.

Anyway it has been months since then. I am fine with squatting and deadlifting (i.e. as long as I keep my heels grounded). Lower ankle mobility has hurt my narrow stance ATG front squats, but I'm stopping that for now. I can finally get halfway decent triple extension for my cleans. I can't run or jump without discomfort though.

[Bluegreyhound]

13/8/08

DL > 5x 255lbs
Squat > 5x 240lbs
Press> 5x 85lbs

No choice but do deadlift first.

[Love_Deadlifts]

What ankle injury do you have? Have you been able to squat with an ankle injury?

Right foot Injury from an awkward landing on the foot in a bball game. I'm no doctor but from memory I fractured the metatarsal in two places, completely ruptured the ligaments at the front and medial side of the foot and dislocated the navicular joints. It was supposedly quite rare for an isolated injury. I was told by the orthopaedic consult that he had only seen dislocations of this kind in car accidents.

Anyway it has been months since then. I am fine with squatting and deadlifting (i.e. as long as I keep my heels grounded). Lower ankle mobility has hurt my narrow stance ATG front squats, but I'm stopping that for now. I can finally get halfway decent triple extension for my cleans. I can't run or jump without discomfort though.

ouch, that sounds pretty damn bad.

[Bluegreyhound]

It was friggin' painful when I dislocated the bone. It was tenting up the skin on the top of the mid foot. But believe it or not I was still too stupid to realise what I had done. I still insisted on hopping home to deal with important stuff like feeding my dogs that evening.

Changing the subject a little, decided that I should aim for 365lbs for DL within 6 months. Recently I pulled 285lbs for triple, which wasn't too hard. Given that my goal is 315lbs squat I think that 365lbs is about right. I won't aim for year-end since the program only has me pulling once a week for 4x5. I know that I haven't set any goals for upper body lifts and that I really should - I'll do that later. Right now I'll just increase slowly. Main focus is the squat.

[Love_Deadlifts]

It should probably be pretty easy for you to pull 365 if you can squat 315, good luck.

[Bluegreyhound]

It should probably be pretty easy for you to pull 365 if you can squat 315, good luck.

Thanks. Max DL I have done since last year was 330. Problem was I neglected upper back training and found it bloody hard to keep the upper back tight while pulling the bar into the body. Also, grip would give way (weak forearms). This time I'm doing rows as well and lower weight/higher volume DL, so my upper back and grip strength should be able to catch up better this time around. But yah, I agree with you: if I get the squat to 315, I should be able to DL 365 without too much fuss.

[Love_Deadlifts]

Yeah, i've had the same problem with grip giving out. I've just spent a lot of time building up slowly on the DL and i also bought a grip trainer from captains of crush, which i think has helped.

[Bluegreyhound]

That's an idea. Anyone know where to get good grip trainers in the UK? Something for me to research over the weekend.

[Bluegreyhound]

15/8/08
Squat -> 270lbs
Bench -> 150lbs
BBRow -> 100lbs

[Bluegreyhound]

18/8/08
Squat -> 270lbs
Bench -> 150lbs
BBRow -> 100lbs

[Bluegreyhound]

20/8/08 (BW 147lbs)
Squat -> 245lbs
DL -> 265lbs
Press -> 90lbs

[Bluegreyhound]

22/08/08 BW 147lbs
Squat -> 275lbs
Bench -> 160lbs
BBRow -> 110lbs

[Bluegreyhound]

Just realised no gym on Monday due to the public holiday. That spoils next week's routine. I am wondering if I should still go for a Tuesday/Friday split with the following top sets on Friday:

Squat 1x3 280, 1x8 230
Bench 1x3 265,1x8 145
BBRow 1x3 115, 1x8 85

Maybe I'll squeeze in my 4x5 deadlift on Tuesday.

Other alternative is to do something different for next week.