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» Steve Burke's Log (Go to post)15-12-2010 @ 11:10 
Yeah, I was supposed to have tested my 1RM last week but got injured.

I was looking to get 160 – 165Kg.
» Steve Burke's Log (Go to post)15-12-2010 @ 08:56 
Cheers mate, just hope i can start squatting heavier soon...


Tuesday 14 December

Push Press, 72.5Kg: 5-5-5
Bar Dips: 12 (U) - 12 (U) - 12 (B) – 12 (Broken)
Power Clean: 50Kg, 3 - 60Kg, 3 – 70Kg, 3,3 – 80Kg, 3-2
Log Clean: Log = 62.5Kg (I think) 5 - 5 - 72.5Kg, 3 – 82.5Kg, 3 – 4

Happy with doing something other than squatting! Have lost a lot on dips. Did too many power cleans at the lighter weights. No bother from the quad.

First time using the log so was just playing around with it. At first was trying to clean it almost like a hang barbell clean. Needs more work but enjoyed it!
» Andys Journal. (Go to post)14-12-2010 @ 13:53 
PB's are coming thick and fast. Got to be happy with that!!
» Steve Burke's Log (Go to post)14-12-2010 @ 09:01 
Monday 13 December

A. Back Squat: 3x25 Bar, 2x20 40Kg, 3x15 60Kg
B. Good Mornings: 3x10 40Kg, 2x10 60Kg
C. Towel pullups: 13-13

Light session to test quad. everything felt fine.
» Muscle strains (Go to post)07-12-2010 @ 16:25 
Injured my quad last night squatting and was wondering how others deal with this.

I have been trying to limit/reduce inflammation by using ice and compression. In a couple of days I was just going use the foam roller and hope that eventually sorts it out.

I found this article [url=http://startingstrength.com/resources/forum/showthread.php?t=7... and it recommends to use the exercise that did the damage in the first place. Use the empty bar and do 3 sets of 25 each day adding small amounts of weight. After a while you decrease the reps while increasing the weight gradually.

The thinking behind this method is that it helps to prevent scar formation since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses.

Does anyone have experience of rehabbing in this way? Will it be beneficial or is it overkill/ would my original plan have a similar benefit?

Thanks!
» Steve Burke's Log (Go to post)07-12-2010 @ 10:18 
Monday 6 December

Back squat: 132.5Kg

3-3-3-3-3-3-3-3-3-2

Losing chest a little as the session went on. Coming out of the hole on the last rep of the last set of the last session of the program and I pulled a muscle and had to dump the bar in front (I was in a power rack so it wasn’t too bad). Gutted.

Left quad on the lateral side/ IT band sore but its mostly towards the knee where it hurt but it doesn’t feel like I have done anything to the joint capsule.

RICE’d it last night, taking the fish oil, iced it this morning and compressed it today (will ice later). Not that painful at all today.

Any other advice with dealing with this type of thing would be really appreciated.
» Gyms in Mansfield? (Go to post)06-12-2010 @ 12:46 
Post Edited: 06.12.2010 @ 12:58 PM by Burky
little_jay said:angels gym. got everything pal



Thanks for the recommendation, I tried angels gym out at the weekend.

Good place, though when i was there a fair few people were squatting in the smith machine... not seen that in ages
» Steve Burke's Log (Go to post)04-12-2010 @ 12:51 
Saturday 4 December

Back Squat: 127.5Kg

5-5-5-5-5-5-5

No issue with butt/back. Happy with the session. One session left to go!
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)03-12-2010 @ 09:35 
Congrats on the BW snatch mate, that must be a good milestone to reach.

Are you following any sort of template or are you doing your own programming?
» Steve Burke's Log (Go to post)02-12-2010 @ 09:04 
Weds 1 December

Back squat: 120Kg

7-7-7

Supposed to do 5 sets, but pulled left butt/ back.
» Jim Wendler's 5/3/1 (Go to post)01-12-2010 @ 10:34 
MrSmall said:
Well thats not quite following what he says is it? 15 reps is a bit too light..
For the first cycle it should be about 10 reps on the 5s week, 7-8 on the 3s and 4-5 on the 531 topset.


I agree with what you say that 15 reps is not ideal. If i try this program again i'll definately take this on board.

However, at the beginning of his ebook he does recommend starting too light as it allows for more time to progress forward.
» Steve Burke's Log (Go to post)01-12-2010 @ 08:56 
Cheers mate, hoping they'll be get better!

Tues 30 Nov

Back squat: 112.5; 4x9

Good turnover of reps, left quad a little toight but nothing that a little foam rolling cant sort.
» Jim Wendler's 5/3/1 (Go to post)30-11-2010 @ 15:20 
I did a few months, got plenty of DOMS on the programme but really enjoyed it.

I didn’t see any dramatic improvement in 1rm’s across the lifts but was able to get more reps at sub-max weights, particulary in the OH press. However, I think I started a little on the light side for back squat as I had to consistently aim for approx 15 reps each time to see an improvement in my calculated 1rm so it can be a slog.

As others have mentioned though I probably didn’t give the programme long enough.
» Steve Burke's Log (Go to post)30-11-2010 @ 08:29 
29 Nov

Back Squat: 127.5Kg, 10x3
» New member (Go to post)29-11-2010 @ 16:08 
Thanks lads

mikehowarth said:I don't think I'll ever work on my slow lifts Wink


Ha ha! I had a feeling someone would pull me up for calling them slow lifts! Happy

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