Bluebutton's Log

[bluebutton]

Let me explain. No, there is too much. Let me sum up: My schedule has changed and so I'm doing my best to maintain strength until I can get back to a regular gym. In the mean time, here's my garage workout as programmed by Kyle Aaron, a version of Dan John's Easy Strength

(weight x reps x sets)
PC to:
Press
30lb x 5 x 2
40lb x 3 x 3

Front squat
50lb x 5 x 2
60lb x 3 x 3

Farmer's walks
33lb/hand
:20 / 1:40 intervals x 8

Happy New Year and Happy Lifting, everyone!

[bluebutton]

Here's the story up to now.

My SS 2013 Log
My detour to shoulder surgery log (Aug 2013-Nov 2013)

Current stats:
Female, 5'4" (still), 34, 2 kids
160lb (I blame holiday cookies, plus trying to push my DL up)

Work weights (lbs) last week/last week of 2013
Squat 172.5
Press 60
BP 60
DL 240

2013 PRs
Squat 175
BP 80*
Press 82.5
DL 240
PC 105**

*Since April 2013, I've used the BP as a Press assistance exercise, so I've never tried to BP more than my press work weight.

** The PC was the first exercise I stopped before surgery. After surgery, DL gains were consistent without needing PC to drive them up, so I never went back to them.

I took a huge break from most of my normal responsibilities in 2013. At that point, I had spent 2 winters back to back dealing with depression, and I was tired. With the time freed up, I joined a gym for the first time and ran the SS program. I made more strength gains than I thought possible.

This winter, we treated the depression as seasonal affective disorder and I started taking an anti-depressant in Sept or Oct. It's been wonderful to have a "normal" winter.

In 2014, I'm taking back on several of the things I put aside last year. To accommodate this, I've cancelled my gym membership. However, maintaining strength is still a priority for me. However, I've been told and have read that maintenance is not actually a goal. So practically speaking, I'm just slowing the gains down, bumping up weight over longer intervals.

Before shoulder surgery, I happened across a great Craigslist deal for a 15lb standard bar and over 200lbs in weights for $40. All I wanted was the standard bar for rehabbing my shoulder. Anyways, I'm now using these weights in my garage.

The current plan for Jan-Feb is to lift M-F doing

PC to
Press
5 x 2
3 x 3

Front squat
5 x 2
3 x 3

With the weight being between 40-55lbs for the Press and the Front squat between 90-120lbs.

Today from shoes on to shoes off took 14 minutes.

Twice a week I'll add Farmer's walks in which I carry a heavy dumbbell in each hand.

In the summer, we'll probably get a YMCA membership for the kids. At that time, I'll be able to go back to a more familiar SS/PP program. It'll be fun to see where I'm at on the lifts at that point. If the DL continues to be my friend, I'll see if I can hit 315 by fall.

[bluebutton]

Today's workout

PC to
Press
40 x 5 x 2
50 x 3 x 3

FS
60 x 5 x 2
70 x 3 x 3

--FS is still a new movement that I feel I'm able to hold together because the weight is light. I can only imagine how much harder this would be if I didn't have a DL so much higher than this weight.

[Leah Lutz]

Congrats on finding a new plan that will work well for you! You've been very determined so far, and I'm sure you'll do will with your "slowing down" plan. I look forward to seeing how this all pans out!

[Kyle Schuant]

Well done, keep going.

Remember to retest maxes every 6 weeks, and then either up the floor & ceiling weights, or change some of the exercises out for new ones.

[bluebutton]

PC to
Press
40 x 5 x 2
50 x 3 x 3

FS
60 x 5 x 2
70 x 3 x 3

Did this while the kids ate lunch, popping back in the kitchen between sets. Youngest still sick and it's thrown the whole week wacky.

[mariawolters]

It's great that you've found a routine that will tide you over - looking forward to following!

[bluebutton]

Thanks, all, for the encouragement!

PC to
Press
45 x 5 x 2
55 x 3 x 3

FS
65 x 5 x 2
75 x 3 x 3

I meant to do FS 60, 70, but got lazy and didn't want to fish out the 2.5lb plates. 65 went up easily, so I figured I'd see what 75 felt like. Went up well, but I need to get my camera in the garage so I can see what I'm doing. Most of the strain on the FS is actually at my wrist, I'm hoping things stretch out as I continue on.

While the rest of America has been putting on it's best Alaskan imitation, it was a balmy 33 dgr F (1 C) in the garage. I held my hands in my armpits between sets. Cold bar.

[bluebutton]

Same as yesterday, but warmer. Re watched rip's front squat video which was helpful.

[bluebutton]

Same as yesterday, even warmer and drizzling.

Added a loaded carry: 50lb plate for 300 yds x 2. Gah.