Granny's Log (deb)

[Bill Anders]

TODAY - I met the girl they think I could/should look like - she's 65, an inch or two shorter than me, weighs 132 (yeah, I ASKED), can see most of the tiny muscles... only thing is she's a LOT weaker than me. I don't think its worth it to me - if I could be leaner but still have even more muscle than I have AT REST and stay strong I'd love it - if not oh well.

Sounds like the paid trainer at the globo gym we used to attend. She focused on the older clientele, having them do machine exercises with light weight, then living on the treadmill/strider between appointments. If I handed her a 45lb plate, I'm sure she would have fallen over. The look on her face when my bride was doing her warmups with the bar said a lot, but nothing like the look on her face when my bride loaded 45s on each side and did her work sets. Luckily we have a garage gym now and don't have to watch or deal with such shenanigans.

[granny]

W4 D1
Comp Squat Nope - knee.
Larsen Bench
80x4x4s @6RPE
Staggered Stance RDL (subbed for Deficit DL) 95x4x2s @6
Comp Bench Technique sets
85x3x3s @7RPE
SL Leg Press sub for leg press - yeah, no. GOOD knee didn't like it
Vups 10#x10x3s @3, @2, @2 RIR
Split Squats (subbed for squat) just 10 with a 25# kb on one side, bad knee back leg
IDK, knee's still a mess, my hamstring kind of hurts as well. Sucks; I love squats.

[granny]

I rowed today; blood flow.

Still not sure what to do.

Dl, my warmups are not too taxing, last singles tell me I’m good / & heavy enough my bodys ready for the heavier weight. Locking out my knees is just hurting right now. Dl w incomplete lockout?

To top it off I banged the quad of that leg so it is sore there too.
I may try light technique squat tomorrow, maybe not. Maybe should go back to the gym w the platforms.

[granny]

W4 D2
Comp Bench 90-95
95x4 @7RPE
90x4
90x4
90x4
90x4
90x4
90x4
all at 6.5 RPE. wth? I've heard pause the first rep. I paused all of them. I'm assuming these will get harder.
Comp Squat technique
Bodyweight squat without much issue, just a tightness behind the knee, stopped there.
WG Pullups 10-12 3-4RIR
85# Assist x12, x11, x9 at 3, 2 1 RIR
DB Fly 3-4 RIR
20'sx8x3s @3RIR
Tricep Pushdown 3s x10-12 3-4 RIR
25x12x3s @4, @3, @3
all paused
EZ Bar Curls 6-8 reps 3-4 RIR
40x10x3s @3RIR (screwed up, should have done 8's

I see no size/muscle gain with arms, chest, or back (that I can see from the front) really.

[granny]

C2 Rower Intervals 20s/140s
only did 7.

[granny]

https://twitter.com/matthewstoller/s...qLO7hsjVD5ucyw
This.

Also the syria thing, a success or a debacle? I can't tell; 10-13 dead, lost a copter, guy they were after blew himself up before they could get him. That's what the military considers a success?

W4 D3
Comp DL wasn't sure how the knee/hamstring/MCL-meniscus tear/sprain or whatever the fuck it is would be, stayed conservative. Maybe unwarranted - I can hear that Rip quote "that's not HEAVY." Oh well I have become a pussy, just trying not to have to leave my shin behind when leaving, there isn't a rack for that in the gym.
210x3 @7.5
195x3x3s @7, @7, @7.5
Extra Wide Bench 4x5 @6RPE
75x5x4s @6, 6.5, 5.5, 5.5 (go figure)
SSB Squat 3x4 110-120#; knee, well, the fucking thing hurts.
115x4x3s @7 RPE
Comp Bench 4x3 80-85
80x3x4s @6.5
Back Raise 3sx6-8 3-4 RIR; friend videoed, I see no reason this would hurt my knee, but my hamstring back of knee is pulling on knee or something
25#x8x3s @3RIR

[granny]

A whole new cycle. Trying to determine rep maxes on new things, stayed conservative - live to lift another day.
The knee, IDK, wasn't bad squatting; maybe I'll learn to correct my depth and knee slide (on IG). I skipped deadlifts bc I saw it was going to hurt my knee.
W1 D1 Hypertrophy
Comp Squat 120-130
120x10 @8.5 RPE
110x10x3s @7.5 RPE
Comp DL 2x6 175-185
SKIPPED
CGBP 2sx10 65-70
65x10x2s @7
Combo Set - Leg Extensions + Pullups find a 10rm, pull-up numbers are the assist - haven't decided how to proceed with these in the context of this block yet
10x10 @5 RIR + 90x10 @4 RIR
25x10 @5 RIR + 85x10 @4 RIR
55x10 @1 RIR + 70x10 @0 RIR
DB RDLs 10RM is 35s, do 25s @3-4 RIR
25sx12 @3 RIR
25sx11 @3 RIR
25sx10 @3 RIR
BB Hip Thrust 10RM 130#, do 95 3-4 RIR
95x15 @3 RIR
95x13 @3 RIR
Bent Knee Calf Raises find a 10RM
0x10 @4 RIR
20x10 @3 RIR
30x10 @0 RIR
Vups
5#x10 @ 4RIR
5#x10 @3 RIR
5#x10 @0 RIR

Surprised at how good my knee/back of leg feels.
We shall see.

[granny]

I prob should put that in the technique section, but hesitate to scare people. The trainer at the gym said I need to be learning slow and controlled - that’s when I’m repping 170+.
This is light so, ? I didn’t think they were fast or slow. At my old age fast is not something I lean toward; unless it’s cleaning (the fun kind).
It’s hours later still no swelling. It’s also dank and cloudy. WTH? I must have old age.
Do ss lowbar squats fix everything??

[granny]

W1 D2
Military Press 60-65x8
60x8 @8.5-9 RPE?
55x8x2s @8
Lat Pulldowns 4x8 6-7 RPE
85x8 @7.5 RPE
75x8x3s @6.5 RPE
Pendlay Row 3x10 @4, @3, 0-1RIR
65x10 @4RIR
70x10 @3RIR
85x10 @2RIR
DB Incline + Leg Press 3x10 @4, @3, @0-1RIR
15s + 50 @5RIR
25s + 70 @4RIR
30's + 100 @3RIR
DB Arnold Press + Good Morning 3x10 @4, @3, @0-1 RIR
10s + 65 @4RIR
15s + 75 @3RIR
20s + 80 @3 RIR
Hammer Curls + LTE 3x10 @4, @3, @0-1 RIR
15s + 30 @4RIR
17s + 35 @3RIR
20s + 40 @2RIR

Shows me I'm a pussy, I guess. Purpose is to see where I'm at so I'm not really sweating undershooting, lot of reps. I had a persistent left shoulder pain at lockout of military press so I stayed conservative there. My right wonky shoulder, hurts when I sleep on it wrong, but otherwise has not been that bothersome.
Back of right knee continues to feel tight but has not really been painful, just - weird.

[BrooklynJerry]

That sure is a lot of work, most hit the shoulders. I often feel fine then wake up with a painful shoulder. I read something to try for that is to wear a sweatshirt to bed and pin the bottom of the sleeve down near the waist to keep your arm from going under your head while you sleep.Havent tried it myself.