Granny's Log (deb)

[granny]

8 hrs sleep. My left glute/SI is kinda stinging me today. I had flyes programmed and, it hurt my right shoulder. Ugh.
W17, D3
Comp DL 200-210x3
205x3 @7.5
185x3 @7RPE
HBBS 125-135x4x3s; pretty good job not dropping chesticles
125x4x3s @7RPE
CGBP 80-85x5x5s Stayed light.
80x5x5s @6.5, 4th set felt like @7 (talking)
Pullups 4x3s (still dont know what I'm doing here. 50# assist)
4x3s @6RPE
WG Seated Row So 1RM was 180. My friend said, oh no, for shaping you'll do 70#, it probably wasn't perfect the 180. I kinda feel my back now. He always says he doesn't care how strong, he trains for looks. Told me do 70, blind grip, slowly lower and do not let it touch/rest just letting the weight get to the stack but do not take the tension off my back muscles. Ok, Michael.
70x10 @4RIR
70x10 @3RIR?
85x10 @2 RIR
DB Fly 20sx4sets @3-4RIR. This REALLY pissed my right rotator cuff off. Ill probably cut them out completely now.
20sx7 @4RIR (OUCH)
20L + 15R x8 @4RIR (still a little ouch, then a lot of ouch just between sets)
SO I CUT IT HERE.
Press 50x2s @3-4RIR. Shit show with the pain, so sad, should be flying this weight.
50x8 @3RIR
50x8 @2RIR
Seated Calf Raise + Preacher Curls 60# 3-4RIR + find the weight
60x10 @4RIR + 20x10 @5RIR
60x12 @3RIR + 25x10 @4RIR
0 + 30x10 @3RIR
Hanging Leg Raise + Standing Skullcrusher BW + find the weight
BWx7 @3RIR + 15x10 @5RIR
BWx7 @3RIR + 20x10 @4RIR
BWx6 @3RIR + 30x10 @0RIR
Thus ends my first strength week.
My other friend has aortic valve stenosis, asymptomatic. VA says he doesn't need surgery, bc no symptoms and gym - he's in great shape at 72; he thinks they are just trying to screw him out of surgery. I keep saying, go back to regular training you were doing (squats and DLing so nicely), stop detraining, if you have no symptoms and you have normal oxygen levels why undergo an unnecessary surgery, why not wait til you need it. He is insisting he be fixed - NOW. I hope it all works out; I feel like things can happen during procedures too. My SO has afib - and when you have no oxygen being delivered - you'll KNOW it.

[granny]

Left hip is bothering me past couple days.
W18, D1
Comp Squat 150x4x4s
150x4x4s @8RPE, 7.5??
Trap Bar DL 190-200x3x2s
190x3x2s @7RPE
Leg Press 115# + Pendlay Row 80# @2RIR; seated leg press is broken had to use the angled plate loaded, says its 115# sled, - felt completely different weight. I had two 25's on it, IDK still felt light, got bumped up for next time.
165x20 + 80x11 @2RIR
165x18 + 80x10 @2RIR
165x18 + 80x8 @2RIR
DB RDLs 35's, @2RIR
35sx11 @2RIR
35sx11 @2RIR
35sx10 @2RIR
Got bumped up for next time
Good Morning 80# @2RIR
80x7 @2RIR
80x7 @2RIR
80x2 @1RIR
Calf Raise 50 @2RIR
50x15 @2RIR
50x13 @2RIR
50x13 @2RIR
got bumped up
Ab Wheel my favorite - NOT. still from my knees.
0x7x4s @2, @2, @2, @1RIR

[granny]

Left hip a bit better; right shoulder really interfering with bench & press - pain at the bottom. I just dropped weight the last couple weeks, brought left grip in 2 fingers.
I drop the right DB keep going with left when right shoulder is done - and dropped the last set of DB press. Sucks getting old.
W18, D2
Comp Bench 105-110 x4
105x4 @8.5 RPE
100x4 @8? 7.5?
95x4x3s @7.5
Bent BB Rows 4x4s 7-8 RPE I USED STRAPS. To better work my back; gym friend Michael probably right too much arms - it worked, much better back pump after rows & pulldowns
80x4x4s @7RPE
Neutral Grip Lat Pulldowns 85x3s @2RIR. No thumb, slow eccentric.
85x10x3s @2RIR
Got bumped up in weight next time.
DB Bench 40s + Leg Extensions 55 @2RIR
40sx9L, 8R + 55x12 @2RIR
40sx8L, 5R + 55x12 @2RIR
40sx8L, 5R + 55x10 @2RIR
Cut the last DB bench. Got bumped in weight on Leg Ext. next time.
Upright Rows + Hamstring Curls 65# 35# + 65# @2RIR
35x12 + 65x10 @2RIR
35x12 + 65x8 @2RIR
35x12 + 65x7 @2RIR
Got bumped up in weight next time upright rows.
EZ Bar Curls 40#x3s @2RIR
40x10x3s @2RIR
Got bumped up in weight next time.
Reverse Grip Tri Push/Pulldown 35x3s @2RIR
35x10 @2RIR
35x10 @2RIR
35x8 @2RIR
Does this thing know I am over 60?

[granny]

C2 Row 30 minutes.

Accept the misgrooves. Accept workarounds (my hip, shoulder), it is what it is. Along with my newfound love of Everything Bagel seasoning. That's my mindset for max week.

I am never going to do each and every squat / clean / press etc. exactly the same (is that the mark of an excellent lifter?)
Had a talk the other day with two young guys (brothers?) squatting, the one yelling at the other - deeper! I said, I am the same - too deep, try to correct, barely deep enough. And everyone seems to have a different definition of squat. Maybe its the Florida squat?

Ill see how I wind up at the end of this cycle, I keep getting pushed harder and people are saying they see a difference, I feel the difference in strength. IDK if i'll be too drained to display max strength though. Truth be told, hockey playoffs have also had a lot to do with that.

Have to decide how important that is to me based on the end result - IDK if Id make more progress if I move to one of the BBrx "adult" programs?
IDK. I'm afraid at this age to do anything, I feel like if I stop - that's it! There will be NO GOING BACK.

[tiny&mighty]

In one of his podcasts, Andy Baker was saying is that, if a lifter cannot squat deep enough, it's fine as long as he is consistently squatting "a little too high", but to the same depth 80-90% of the time. My guess is that this would apply to somebody who squats "a little too low" as well. If you squat too deep, but consistently to the same depth, I wouldn't sweat it unless this becomes an unsurmountable obstacle to your progress.

Personally, I get mad when I don't squat deep enough (like in my most recent session), but I don't mind going a little too deep. Oddly enough, I feel somewhat proud when this occurs. It typically happens on my lighter (volume) days, as is did for you with that 4 X 4.

As far as your programming is concerned, I cannot offer you any advice, but as I've said before, the amount of work you do is impressive, so don't set yourself short. Not a chance I could sustain that. As a matter of fact, my 60-year-old husband once complained about how hard is heavy day was (while doing a very gentle HLM program). In response, I read him one of your entries and haven't heard him complain ever since.

At the end of the day, what I have learned from my unfortunate coaching experiment is that enjoying my training matters as least as much as the progress I achieve from it. Are you having fun? Progress matters, but enjoying the process does too.

No matter what you decide, don't stop! You are an inspiration!

[granny]

In one of his podcasts, Andy Baker was saying is that, if a lifter cannot squat deep enough, it's fine as long as he is consistently squatting "a little too high", but to the same depth 80-90% of the time. My guess is that this would apply to somebody who squats "a little too low" as well. If you squat too deep, but consistently to the same depth, I wouldn't sweat it unless this becomes an unsurmountable obstacle to your progress.

Personally, I get mad when I don't squat deep enough (like in my most recent session), but I don't mind going a little too deep. Oddly enough, I feel somewhat proud when this occurs. It typically happens on my lighter (volume) days, as is did for you with that 4 X 4.

As far as your programming is concerned, I cannot offer you any advice, but as I've said before, the amount of work you do is impressive, so don't set yourself short. Not a chance I could sustain that. As a matter of fact, my 60-year-old husband once complained about how hard is heavy day was (while doing a very gentle HLM program). In response, I read him one of your entries and haven't heard him complain ever since.

At the end of the day, what I have learned from my unfortunate coaching experiment is that enjoying my training matters as least as much as the progress I achieve from it. Are you having fun? Progress matters, but enjoying the process does too.

No matter what you decide, don't stop! You are an inspiration!

Thanks for that; I am not going to stop!

[granny]

W18, D3
DL find a 3rm; s/b at 235 or so. e1rm 255.
225x2
Didn't attempt the third rep, hip and shoulder were really bothering me as well as a lot of overall joint / muscle soreness.
HBBS 135-140 x4x4s
Hit the first squat at 135, realized this is it, I have nothing. Just too tired and that's a warmup for me.
DNF. Haven't had one of those in, YEARS...


In all honesty probably has a lot to do with overrating sleep; sleeping 5hrs or so because up all night watching hockey. I should have put that more accurately into the app last month or so, would have lightened everything.

Supposed to max squat Monday, but I mayn't set new maxes this block. Am ok with that.
One more series. Yes, working today, dinner at my sons at 5, then staying up to watch tonite. I suppose I could sleep and record it actually just hard to not catch a score before watching.
Rangers/Lightning wth? Either way I think the winner will be killed by Colorado.

[granny]

W19, D1 Max week continues;
my back felt much better yesterday after some Piriformis stuff and a hot bean bag Saturday night, till I started to cut the grass, and had to move a 15' sailboat on a trailer - by hand. This am, the RIGHT side was weird-y but more my usual "back out" thing. And so, I sank to the gym floor, lying there arms wide and gave up. No. I said fuck gravity and I trained anyway. I figured, I've gone so long really without the back out thing so I am grateful.
I definitely think the abbreviated session Friday helped recovery and I clearly need more sleep; I think I'm rating pretty accurately - will have to see after hockey's done if its the sleep or not cutting any sets, we'll see.
LBBS 4RM
170x4 @9.5 (finally, knew I could do it; probably could have gone to 175, dammit. Cutting depth, first two reps IDK looked like Im deep enough but shit, so close. Last two I just tried slow/control not worrying about cutting it)
140x4x3s
Trap Bar DL 195-205x3x2s
200x3x2s @LOLOL (maybe 7.5?)
Leg Press 120# + Pendlay Row 80#3 & 4 sets 0-1 RIR. On the 45° sled so IDK what the weight really is, I put two 25's which is 165 (but its not its light) meant I sweated like a pig so damn light but quad burners. I also used the straps for rows again - big diff to let me grip loosen back take over.
165x25 @1RIR + 80x11 @1RIR
165x20 @0RIR + 80x11 @1RIR
165x17 @0RIR + 80x10 @1RIR
165x20 @1RIR
Got bumped up on both of these, wth?
DB RDL 40s + Machine Chest Press (find a weight) Machine chest press bc it is easier to try to rehab my right shoulder. Both shoulders annoying lately lot of pain, due to not recovery, but the right I'll have to deal with, it is starting to go into my right pec etc. This machine was weird, too heavy felt it on my right so I did each arm separately and that felt great on my right arm/shoulder/pec.
40sx10 @0RIR + 20x15 @4RIR (this was both arms for 8 reps, left for the balance)
40sx10 @0RIR + 40x10L, 25x5 R @3? IDK.
40sx10 @0RIR + 55x10 @1RIR L, 15#x15 R @ IDK.
40sx10 @2RIR (because I got caught in a convo)
Good Morning 80# 3s 0-1RIR, and for my back, I stayed with a very very few (my trunk is always completely parallel to the floor with these)
80x6x2s @2RIR, 80x6 @1RIR
Calf Raises 55x3s 0-1RIR
55x17 @1RIR
55x15 @1RIR
55x14 @1RIR
got bumped up
Ab Wheel 3 sets 0-1RIR. Well, could be the hip/back but I don't seem to improve on these much, my torso is just so long it seems like forever and then I will collapse if I go too far out. Still knees. Still plugging along.
x7 x3s @1, @0, @0RIR

The gun thing (its the shooter if he's a white guy, its the gun if he's not) reminds me of duck season/rabbit season (Bugs Bunny, Bugs Bunny, rah rah rah!)
Today someone posted we should send all our semi automatic weapons to the 'soldiers' in Ukraine - to cure our "gun" problem. Ahahahahahahahahaha!!! The irony.

[granny]

C2 Erg
30 minute row.

[granny]

75 basis points. We'll see. I agree that Biden is not SOLELY responsible for the ENTIRE global mess, but I'll never say he's not made a lot of horrible decisions/mistakes and that a lot is due to him, and I'll never say he's not batshit crazy, I think he has dementia! (Drill drill drill go drill oil - but, you can't make any money and we want to destroy that industry - no mention of the refineries that are gone now due to democrat lockdowns). Cray cray.

And still from the leftist family all day long: Biden and the economy is great everything they do is nec. and good and right and things are peachy-keen I am wrong. Here I am, wrong ass Granny!

W19 D2
Comp Bench set a 4rm; shoulder huge factor. I have lost 8-10% of strength. Happy with this.
108x4 @10 (misgroove on the last rep, the kind guy spotting was leaning over touching, I couldnt see my mark)
95x4x3s @8, @8, @8.5
Bent BB Rows STRAPS 4x4 @8-9RPE. Probably a little light.
95x4 @7
100x4 @8
100x4 @8.5
100x4 @8.5
Got bumped up
Neutral Grip Pulldowns STRAPS and slight pause and engaging back before the pull.
90x12 @2RIR
90x12 @1RIR
90x10 @1RIR
90x10 @1RIR
Got bumped up in weight!!
DB Incline + Leg Extensions 0-1RIR.
This was supposed to be DB Flat bench, same guy told me straps said, you need incline too; My right shoulder was not really having it with 40's. so inclines asked me to do 35, and I did one arm at 30#.
30x12 @1RIR + 60x12 @2RIR
30x11 @1RIR + 60x12 @1RIR
30x11 @1RIR + 60x12 @1RIR
Upright Row + Hamstring Curls 40#, 65# 0-1RIR
40x10 @1RIR + 65x11 @0RIR
40x10 @0RIR + 65x10 @0RIR
40x10 @0RIR + 65x10 @0RIR
40x10 @0RIR
EZ Bar Curls + Rev. Grip Tricep Pulldown 45# + 40# 0-1RIR
This was messed up because no 45# EZ curl, so straight bar. Two sets of tri pulldowns I realized I don't feel shit but thumb/hand arthritis so I took that fucker off and put a single handle and did reverse grip pulldowns with 10# till I got a nice burn.
45x6 @1RIR + 40x9 @1RIR (I was a pussy on first set)
45x8 @1RIR + 40x9 @1RIR
45x8 @0RIR + 10#x15 or so? each side?? twice??
Front Planks
3x1 minute.
My tummy is still so sore from Ab Wheel.