Granny's Log (deb)

[granny]

That should tell you that you have been doing something right.


I know what SO means but I would not take it that far. Hell when I was younger and worked physical jobs I could not recover doing over 2 days a week and about 3 lifts each day. Many folks on these boards our age and younger do not do more than 1-2 or 3 lifts a day. There are exceptions but they are not in your work situation.(at least the two I am thinking of). Almost every time I try to lift in a state of fatigue it does not go as planned. A mental and physical lessening of overall load could help.


Once a Week Strength Training Minimalism | RAW with Marty Gallagher

Marty Gallagher RAW | Experiments in Strength Training Minimalism Part 2

aw, thanks for these. Whelp; my failed sessions are data.

I can FEEL my butt/hams/shoulders when I lift at work, quads usually after I've squatted or stretched them, back not so very much.
Will have to see with squat - SSB, bc, less shoulder stress more quads? We are also getting a hack squat machine in a month or so at the gym, I'll probably use it.

I may not need to press, IDK what mods to make for bench to keep my tiny chesticles, probably less weight/reps, I probably should do face pulls and continue with my back - Andy Baker had bench advice recently - cut out Pendlay Rows use tbar or cable rows for hypertrophy (If I can do that many reps). I'll just have to see. Older women lifters who are doing such heavy weight, never injured or in lots of pain, that's not me, unfortunately.

I'm also struggling with sleep for some reason, idk if its maybe depression with the state of things, the constant contention between all people all the time in general, how mean people are, its like we all hate each other, or just politics (DeSantis Christ debate, Jesus!! Christ kept returning to, "well, you know....HE is against [MURDER]." That's all the guy had; tell me what great thing YOU did while governor... Abortion/choice - BC the only time you have a choice is after you're pregnant. Wahhh, I don't get it! No problems can be discussed debated compromised on, its all just shit slinging.

Que será. Time will tell I guess.

[granny]

Session 2 - 10.26.22 HYPERTROPHY
Incline Bench 8x4s 55-60#
55x8 @6RPE
got bumped up intranet -60
60x8 @6RPE
got bumped up intranet - 60-65
65x8 @6RPE
65x8 @6.5 RPE
Lat Pulldown 15-20x3s 3-4RIR -
85x15 @3RIR (felt my arms too much)
75x15 @3 with a pause/skrinch of my back
75x12 @3
Swapped front plate raises for
Face Pulls 10-12x3s 3-4RIR all with pause
50x10 @2RIR
42.5x10x2s @4RIR with a nice back skrinch
Tricep Pushdowns 15-20x3s 3-4RIR - all with a pause
20x12 @2RIR ope
15x15x2s @3RIR
superseded with curls
BB Curls 10-12x3s 3-4RIR - with a pause
30x12x3s @3RIR Maybe not heavy enough.

After not much pile it training at work, all very doable today.

[granny]

10.27.22
A LOT of pile it training. Came home simply exhausted and no longer questioning the lightness of day before training.

Rocks, mulch, people who don't want [a girl? an old person? I KNOW if I was gorgeous it'd be completely different, story of my life],
it was like, get out of my way so I can get it freaking done already, people who don't think - I pick up two bags of dirt at a time about to put it in trunk, "STOP, stop! (yeah just stand there holding it all) I want to rearrange stuff." Or, I want 5 bags of dirt normally 75#, now wet so I don't even know - then, are they smaller? I'll take them, put these back (pick them all back up and stack them, then pick up/cart the smaller ones and pick up to load again).
Also I'm noticing I rarely will get a tip; the guys get tips. Highlight of this day was a customer for whom I loaded 10 bags of mulch, who spoke to me in Hoch Deutsch.

[granny]

Session 3 - 10.28.22 HYPERTROPHY Loading loading loading. At least 70 lifts today.
1" Conv Deficit DL 5RM then 5 downsets I did two
205x5 @8.5?
175x5x2s @7RPE
Back Raise10-12x3s 3-4RIR
25x10x3s@4, @4, @3RIR
Leg Extensions 10-12x3s 3-4RIR
55x11 @4
55x12 @4
55x11 @3RIR
Front Plank 3x30-60s
60sx3

Work at gym today, a little tired, we'll see when its back to work tomorrow.

[granny]

10_30_22
Only 15 lifts, but I was the lone plant lady for some reason (so all the plants off racks moving them, etc. not a lot)

[granny]

Session 4 - 10_31_22 HYPERTROPHY
Military Press 45x6x4s
45x6x2s @6
Bumped to 45-50
50x6x2s @6RPE
SSB Squat 100-105x6x4s; hardest part is knees forward.
105x6x2s @6.5RPE
105x6 @7.5
105x6 @8
Seated Rows (cg) 10-12x3s 3-4RIR
100x10 @2RIR (dropped the weight to feel more back, using straps)
85x11 @3RIR
85x10 @3RIR
DB Laterals 10-12x3s 3-4RIR
10'sx12x3s @3RIR
Skullcrusher 10-12x3s 3-4RIR
35x10 @3RIR
35x10 @3RIR
30x12 @3RIR
Hammer Curls 12-15x3s
15sx12x3s @3RIR

Joke weights, appropriate with continuing levels of fatigue. ugh.
Halloween. Going as a competent weightlifter.

[granny]

11_1_22
Another 50+ lift day.

[granny]

11_2_22
Not a lot of heavier loading, but potted Xmas trees unpallet unwrap put on ankle high and 5ft shelves.

They only weighed 20-25#? But i did maybe 80-100 of them took 1.5-2 hrs. Pretty dismayed; idk how to count all these things, on top of yesterday I was too beat to train after work.

[granny]

Session 5 - 11_3_22 HYPERTROPHY
Comp Bench Technique Sets 3-5x50-70x3s
70x5x3s @6RPE - with velocity
Deficit DB RDL 10-12x2s 6-7RPE - used 30's on a 2" plate
30x12x2s @6RPE
Good Morning 10-12x3s 3-4RIR
65x12 @4RIR
65x11x2s @4, @3RIR
Lunges 10-12x3s
I can't do these; left knee, IDK if its meniscus or what but bending it back behind me lower than when I jerk hurts it. So I did some stationary lunges, chair getups on one foot (assisted), bosu balance on one foot... with new trainer at gym, she seems excellent. Interestingly I can couch stretch on that knee and it feels fine; the other side quad and hip flexor when couch stretching is just excruciating. Getting fucking old (and NO it is NOT just a number).
Situps 10-12x3s @2-3RIR
5x12x3s @IDFK

I'm tired.

[granny]

11_4_22
6am-12 with no lifting today; yesterday after gym I fell into catnaps twice, and I slept like the dead last night. Will try to finish day 6 tomorrow.