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James Sowers 09-29-2010 07:08 PM

Bouncing back from an Injury: Starting Fresh with Starting Strength
Okay, so to make a long story short I suffered a partially torn hamstring about four months ago and as a result I lost about 10 pounds and apparently a whole lot of strength. Similarly, I started really getting into Crossfit right after the injury, so I've been dying to get back on the horse.

When I went in for my first workout, I was shocked to see how much strength I had lost. I figure that rather than jump right into Crossfit and damage my pride by having to scale the workouts, I would begin with Starting Strength. I believe this program will allow me to gain back the strength I lost relatively quickly without asking too much of my recovering tendon.

These are the last totals I have record of and thus will be my new goals:

Bench: 290
Squat: 340
Deadlift: 315
Power Clean: 200


Squat: 1 x 5 @ 225 and stopped
Press: 3 x 5 @ 135
Deadlift: 3 x 5 @ 155 after this workout I was kinda shellshocked. After fairly extensive stretching (essentially the army PT warmup), I did my first set of squats and clearly went too hard too soon. I instantly felt tender in my hamstring and decided not to push it. Thus, I'm not sure if these weights are realistic or if the deadlift is artificially low because I was favoring my leg.


45 mins of stationary bike at moderate resistance
Ab workout for ~20-30 mins

- You'll notice that, for the most part, I spend my weekends at the beach or at college football games -


Squat: 3 x 5 @ 225
Bench: 3 x 5 @ 190
Pull-ups: 3 x 8 @ bodyweight + 10 lbs
Back extensions: 5 x 10 @ bodyweight


2 mile run: ~ 15:10 which is only :40 slow for me so I was happy
Push-ups: 4 x 50


Squat: 3 x 5 @ 225
Press: 3 x 5 @ 135 could've done 140-145 the last set, but I'm not sure if you're supposed to do that.
Deadlift: 3 x 5 @ 205

Glad to see these weights went up already. Like I said, I don't think it will take long (relatively speaking) to get close to where I was, especially with movements focusing on upper body.

James Sowers 09-30-2010 02:20 PM

Re: Bouncing back from an Injury: Starting Fresh with Starting Strength

Two mile run: 15:23
Lots of back exercises...mostly machines.
A little bit of ab work.

James Sowers 10-01-2010 03:50 PM

Re: Bouncing back from an Injury: Starting Fresh with Starting Strength

Bench: 3 x 5 @ 185, 190, 205
Squat: 3 x 5 @ 195, 225, 230
Pull-ups: 3 x 5 @ BW + 12.5

Incline Bench: 3 x 8 @ 145
Dumbbell Fly: 3 x 8 @ 50
Jumprope: 3 x 100

Everything is feeling good. The strength gains are coming a lot faster than I anticipated. Or maybe I just thought I had lost more strength than I really did? If anyone has any input/experience with coming back from a long lay-off I'm all ears...

James Sowers 12-15-2010 07:57 AM

Re: Bouncing back from an Injury: Starting Fresh with Starting Strength
After a couple of rough workouts, I started to have a lot of pain in my leg. So, I opted to take a couple more weeks off to nurse myself back to health. Of course, it doesn't help that I'm in the process of buying a house in addition to working full time, so a lot of afternoons that would be spent at the gym are now spent with mortgage brokers and realtors.

Anyway, I picked it back up this week and I think I've decided to go with a two days on, one day off type of split. Unfortunately, since I'm a recent college grad in an entry-level job who's trying to buy a house (I know, boo-hoo) I can't afford to join the local box. Therefore, I will be doing my best to accomodate crossfit or crossfit-hybrid workouts at the local globo gym (Gold's no less!). Thankfully, I go in around 8:00pm, so it's relatively empty.

My programming will be taken primarily from main site or CFFB, whichever is easiest to complete, given limited crossfit-specific equipment. In the event that neither site offers a viable workout, I will be plugging in a body weight workout from the .pdf that can be found on the main page.

December 15th, 2010

3 rounds for time of:

16 box jumps using 24" box
16 "kettlebell swings" using a 25lb. dumbbell
16 strict push-ups


This was pretty tough. It's almost depressing how much cardiovascular endurance/stamina I have lost with the injury. I expected to go through the three rounds unbroken, but caved in the last round during the swings because my form was starting to lack.

Strength work:

Front squat- 3 sets of 5 reps
135 lbs, 145 lbs, 165lbs

Max Effort:

Weighted Pull-up
BW (165 lbs) + 65lbs = 230lbs

Not too upset with these. Front squatting is something I've only done once or twice, so it still seems very awkward to me. I'm pretty happy with the pull-up max (should I not be?) and even felt like I might have had 5-10 more lbs had I not done it last.

James Sowers 12-16-2010 09:20 PM

Re: Bouncing back from an Injury: Starting Fresh with Starting Strength
Modified the main page WOD to suit globo gym. I know, it's terrible, but I just can't afford to join a box right now.

3 rounds for time:

10 BW strict pull-ups
10 weighted back extensions (25lbs plate held to chest)


I wasn't too upset with this since I had to walk/jog about 20 feet between the two areas I was doing the exercises in. I'm sure my lower back will be sore tomorrow after not being trained for a while.

Strength work:

Bench- 5 sets, 5 reps
185, 205, 205, 205, 215

Squat- 3 sets, 5 reps
235, 240, 240

Thrusters- 3 sets, 8/6/6 reps
95, 105, 105

Couple of realizations I had today...

1. Regular public gyms are absolutely not cohesive to the Crossfit programming/mentality, even when you go during the last 1.5 hours of operation.

2. Squatting is completely different when you do it with no shoes on. (shhhh, don't tell anyone)

3. My bench press was hit hard by the layoff and this makes me sad.

4. Thrusters are really, really hard after a while.

James Sowers 12-18-2010 07:43 PM

Re: Bouncing back from an Injury: Starting Fresh with Starting Strength
I did the Crossfit Total as my workout today to try to set a foundation to build my physical recovery and improvement upon. My goal was to crack 700 with an expected deadlift of 300, squat of 280, and a press of about 135.

December 18, 2010
Actual Deadlift: 285

Actual Squat: 310

Actual Press: 140

Total: 735

I work out at the globo gym by myself, so I didn't push the squats to failure, but I'm not sure that I could've done much more anyways.

CFT: 735

Bodyweight: 163

4.5x BW

James Sowers 12-21-2010 06:59 AM

Re: Bouncing back from an Injury: Starting Fresh with Starting Strength
December 20,2010

Squats: 3-3-3-3-3

225, 225, 245, 255, 270

Not sure if these were all to be done a the same weight, or in the manner I completed them. Either way, I was shooting some video to have my squat form critiqued, so I wanted to use a variety of weights to (hopefully) show that my form isn't falling apart at higher weights.

Also completed...

Deadlifts: 3-3-3-3

225, 235, 240, 240


Power Cleans: 3-3-3

115, 135, 140

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