Reply With QuoteWednesday Heavy bench.
Warm-up with 25lb dumbbells.
Bench: 45x10x2, 135x10, 185x5, 225x5, 255x5, 275x3, 295x2, 315x1, 325x5x4 Volume PR.
Barbell Rows: 155x5x8.
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Right?
My wild living consists of sleeping in the middle of the bed, sometimes even on my back.
Other wild living: late-90s Bianchi Peregrine is almost completely outfitted for commuting. I've redone all the cables and housings, replaced the bottom bracket, installed Planet Bike fenders, which required a little cutting to accommodate the unusually shaped Cane Creek V-brakes. Longer term list: replace the stem, which is rusting and ugly; and replace chain rings and cassette, which seem to be original, and the chain. Purchase list (50th Bday presents to myself - #dreambig): Crank Bros pedals, waterproof panniers, new semi-casual bike shoes, rain gear.
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Wednesday Heavy bench.
Warm-up with 25lb dumbbells.
Bench: 45x10x2, 135x10, 185x5, 225x5, 255x5, 275x3, 295x2, 315x1, 325x5x4 Volume PR.
Barbell Rows: 155x5x8.
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Forgot to log this on Friday:
Squat: warm up to 355x5x3.
Press: warm up to 180x5x4.
Tonight: First day of new life schedule, because the summer class I'm teaching starts tomorrow. So I should get a full Heavy Day in, with squat, bench and some manifestation of deadlift.
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Nice work lately! How long does summer last in Alaska?
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June to August, though lately more like May to September. Same for you? There has been talk of moving the moose season back a few weeks, as September has become pretty consistently no longer cool enough to hang meat outside without spoilage.Originally Posted by slowmotion
Monday Almost Normal Heavy Day:
Squat: Warm up to 405x5x3. Back in big-boy weight range. Felt good. My patellar tendons have been squawking a bit for the past couple of weeks, I think because my stance has gotten very narrow, possibly because I'm subconsciously protecting my back. So I widened my stance last night, and no soreness in the knees. So ... w00t!
Bench: Warm up to 330x5x3, which is a volume PR. Fwiw, my 5RM is 335.
I ran out of time to add DL back in, but I did do one set of barbell rows with 155, then forgot that I had loaded the bar and left it on the platform next to the rack. So not much pulling.
Next week I'm out of town for a conference. I will resume with these weights the following Monday.
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Friday afternoon medium day:
Squat: warm up to 365x5x3.
Press: warm up to 185x5x3.
I'm away for a week at a conference. I'll be back at it a week from Monday.
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For volume work, I think it's close. I think I did single sets of five at around 200 in the past, but never this kind of stuff. I feel like a lot of what's going on right now is technical progress ... getting the groove back.
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Finally back!
I was in D.C. for a week, where I started getting sick. I stayed sick for a week after I got back. I think I'm still a bit sick, but most of it is gone. Part of this may be that I'm teaching a summer class, which reduces my total weekly sleep hours. Also, being a summer class, each class is 2 hours. Lecturing for 1 hour at a time never seemed to bother my voice. Two hours does seem to bother my voice, so I have felt a bit sick most of the time, even though I seem to not really be sick anymore.
Friday:
Squat: warm-up to 405x5. This felt a bit hard.
Bench: warm-up to 315x5. This felt very hard.
I lost about 10 lbs in D.C., what with the riding of rental bikes and the walking all over the place, and the not taking protein and supplements. As a result of this, when I used the lever belt for bench (I usually don't), I couldn't really engage with the belt. I think that and general rustiness contributed to this feeling difficult.
Tuesday:
Felt sweaty and weak. I am back on various supplements, but systemic levels are probably not back up to full strength.
Squat: warm up to 365x5x4.
Bench: warm up to 275x5x4.
I'll likely increase these by 20 lbs next week, possibly another 20 the following week.
I'm in a bit of a pickle, because not only do I not want to gain back any weight, I want to keep losing weight. So I have to get my head around the possibility that I will lose strength in this process. That said, there are plenty of people who are 30lbs lighter than I am who are much stronger than I am. And not all of them are 20 years younger than I am.
Last edited by paterfamilias; 06-14-2017 at 01:41 PM.
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Shouldn't be a problem, unless I have to track macros to be strict about them. Dang.
You're killing it on press over there, btw.
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I hope so, too!
Monday Night Little Bit of Everything:
Squat: 45x10x2, 135x10, 225x5, 315x5, 385x5x3.
Bench: 45x10x2, 135x10, 185x5, 225x5, 275x3, 295x5x3.
Deadlift: 135x5x2, 225x5, 315x5, 405x5. This was shoe- and belt-free. Felt OK, though heavy. No Achilles pain, either.
First DL workout in months. It didn't feel too bad, once I got my head around the task. My traps feel nicely worked. My lower back seemed like it might be unhappy afterwards, but it's fine.
I'm shooting for one more workout this week, wherein I will do medium squats, heavy press and maybe pull-ups. Next week's work-set weights: squat-395 or 405, bench-305 or 315, DL-415. From there, especially if I opt for the heavier weights, I will proceed more slowly.
My commuter bike should be ready this week*, so I'll start riding that on the two days that I teach (because Bridget gets the kids those days anyway).
I'm also very close to signing up for a BJJ class that would be a couple hours once a week. A friend of mine just finished the LEO academy, wherein he got a taste of jujitsu that left him wanting more.
This would leave me with two lifting sessions, and three cardio sessions a week (2 moderate round-trips on bike, 1 intense BJJ session.)
* I didn't chase the threads when I put in the new bottom bracket, so the left-side cup, which is made of aluminum, couldn't really tighten up and secure/support the spindle as designed. In the process of trying anyway, I hosed the threads on the cup. Bottom bracket thread-chasers seem to be many hundreds of dollars, so I opted to take the thing in to my local bike shop for chasing and a replacement cup. Will post bike porn (rusty stem and all) when the bike is rideable.
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