Geezer's Long March Toward the Elite Sneaking Up On the Finish Line

[Mark E. Hurling]

Slept in this morning, but off to the Rec nonetheless to punish my slothfulness. Rounds of speed bag, crunches, box jumps, SciFit, prowler push, heavy bag, and rower with hip and knee flexor stretches.

30 minutes average HR 139 BPM @ 93% of MHR. Average resting HR of 59 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

[Mark E. Hurling]

Seated Press: 110@40%-5, 130@50%-5, 155@60%-4.

Hammer Row: 230@40%-5, 255@50%-5, 299@ 60%-5.

Pin Press: 155-5. 160-5. 160-5.

Music: Hall of the Mountain King, Whole Lotta Love, Foggy Mountain Breakdown, Rocky, Another One Bites the Dust, I Will Survive, 1234 United States Marine Corps, Mustang Sally, Phantom of the Opera, Proud Mary.

42 minutes average HR 119 BPM @ 80% of MHR. Average resting HR of 62 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

[Mark E. Hurling]

It was ladies night again at Legacy in Marion.

Refining the first pull on the deadlift continues. It starts with the lifters improving little by little in keeping the bar in close and initiating the upward momentum by straightening the knees first rather than with the lower back. I am learning to time the commands to "PRESS" for the bench press better so the lifters have the chance to process the words into action. Although the squat has no command for "UP", I use it as a cue so the lifters don't stay at the bottom of the movement too long and limit the amount of weight they can use. Likewise, I am working on the timing with that cue as well. Fortunately, Special Olympics allows coaches to keep close to their lifters on the platform to help them get set up as well as call out cues as might be needed.

Some of the lifters eked out some extra reps on the 3rd set, which always gets them into great spirits over their accomplishment.

[Mark E. Hurling]

Rounds of speed bag, crunches, medicine ball toss, prowler push, plate haloes, heavy bag, and rower with hip and knee flexor stretches.

30 minutes average HR 131 BPM @ 85% of MHR. Average resting HR of 61 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

[Mark E. Hurling]

I hate the heat, always have from a young age. It drains and saps me. Thank God for A/C. Add to that, I've been dealing with some problems with one or both hands since deadlifting last week. I've been waking up with one or both hands tingling or numb, or sore. Sometimes it hits me randomly during waking hours. Last night my left hand hurt SO bad I had to take a Hydrocodone to get to sleep. I woke up with it feeling somewhat better, but I decided some active recovery might be in order.

So I did some rounds of conditioning that didn't tax my hands with SciFit, elliptical, crunches, interspersed with a lot of walking and finishing off with the now usual rower, hamstring, knee, and hip flexor stretches.

30 minutes average HR 141 BPM @ 95% of MHR. Average resting HR of 63 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

[Mark E. Hurling]

Sets of 3-3-3.

Bench Press: 160@70%-3, 180@80%-3, 205@90%-2.

Hammer High Row: 205@70%-3, 230@80%-3, 260@90%-5.

Push Press: 95@70%-3, 105@80%-3, 115@90%-4.

Music: Heavy Metal, The Good the Bad and the Ugly, Gloria, Greats of Kiev, Keep Your Hands to Yourself, My Granddaddy Was a Horse Marine, Think, Build Me Up Buttercup, Hold on Loosely, I Walk the Line, Suicide Blond.

45 minutes average HR 119 BPM @ 80% of MHR. Average resting HR of 64 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

This week's heat has left me with my dilithium crystals drained, drained I tell you! So I wasn't expecting a stellar lifting session, along with lingering although diminishing issues with my left hand. But although I couldn't make all my reps in the bench, which is not so great as it's a contested lift, my other lifts made some extra reps. Hopefully this will translate to better benching.

[Mark E. Hurling]

Sets of 3-3-3.

Deadlift: 255@70%-3, 290@80%-3, 325@90%-3.

Hammer Leg Press: 450@70%-3, 510@80%-3, 580@90%-4.

Music: Darth Vader Death March, Dirty Deeds Done Dirt Cheap, Mission Impossible, Volga Bpatmen, Barracuda, Spirit in the Sky, George of the Jungle, Runaway, 18 Hammers, Cantina, Land of Confusion, Headknocker, Day-Oh, Hurts So Good. .

59 minutes average HR 127 BPM @ 85% of MHR. Average resting HR of 62 BPM and with a VO2 Max Very Good to Excellent @ range of 37-41.

I slept badly last night. Something that is happening with greater frequency these days, and I can't say I like it. I woke up in a haze that followed me into the gym that not even my music playlist could fire me up and out of. Even so, I made all my reps in the deadlift and might have been able to squeak out a 4th rep, but my will failed. Not so on the leg press, but then with the really great lower back support that particular bit of equipment has, I don't have to worry about hurting my lumbars. But that 4th rep was haaaard.

[BrooklynJerry]

At least you got your training in. This sleep thing seems to be something that goes along with age. I used to love to get a good 8hrs when I could. Now 6.5 is a good night. My teenage grandchildren have no problems like that. I've been taking melatonin but it seems to cause real vivid dreams.

[Mark E. Hurling]

I cycle melatonin, Zzzquil, and Unisom every few days if I think I might need some help with sleep. You're right about the melatonin, it conjures up some real strange stuff in the dark.

[Mark E. Hurling]

It was a full house for Special Olympics tonight. The break in the heat seems to have energized the lifters. Sheridan got extra reps in the squat and the bench press, as Kaydee in the bench press and deadlift. Lena got in some hard work in her lifts and gritted through the heavy 3rd sets. Jacob decided he wanted to try the bench press again so I loaded some moderate plates on the bar which he handled with ease. Good job all around for everyone.