Granny's Log (deb)

[granny]

W4 D2 weak as a kitten today.
Squat max set of 6
155x6 @10RPE
130x6x2s @7.5,8 RPE
Comp DL 195-205 x5x2s (I cut a set out, still having hip/piriformis or hip flexor, whatever crosses my hip going to butt hurts all the time now; had to get out of bed Monday night and lacrosse ball my ass to be able to sleep. My SO - what are you doing on the floor? Me: balling my ass! old age.)
200x5 @7RPE
Leg Press + 1 Arm Lat Pulldown 120 + 20 - tension on leg press, and a pause trying to squeeze lat with the pulldowns.
120x15 @1RIR + 20x20 @2RIR
120x17 @0RIR + 20x17 @0RIR
120x9 @0RIR + 20x20 @1RIR
120x8 @0RIR + 0
Got bumped up on both.
Ham Curls + DB Fly 65 + 25's 0-1RIR
65x10 @0 + 25sx10 @2RIR
65x8 @0 + 25sx10 @1RIR
65x8 @0RIR + 25sx9 @0RIR
65x7 @0RIR + 25sx9 @0RIR
Good Morning + DB Military Press 75# + 20s - press, done seated with upper arm parallel to floor and no lockout for continuous tension and hopefully no rc aggravation.
75x10 @1RIR + 20sx12 @2RIR
75x10 @1RIR + 20sx15 @0RIR
75x9 @0RIR + 20sx15 @0RIR
75x7 @0RIR
Got bumped up on press
Seated Calf + Preacher Curl 70# + 30#
70x14 @0RIR + 30x15 @1RIR
70x16 @0RIR + 30x18 @0RIR
70x12 @0RIR + 30x18 @1RIR
70x10 @0RIR + 0
Got bumped up on both exercises.
Vup 4sets with 10#, at home, I only did what I had, 7#
7x10x3s @1,1,1RIR
7x7 @0RIR

Weird day; Yesterday I learned a good measure of a man is blazing sun 90°+ heat, slinging mulch from the bottom of the pallet after a very heavy rain when the bags are slippery and heavy. Me and a guy, he needed a rest after. Not as strong as men, but I feel like I am still holding my own getting used to the heat; hope I don't get let go.

Squats, I noticed in bracing sometimes my ribcage is UP instead of DOWN, and maybe losing tight from going too low. I'll have to work on it, but it'll probably be imperfect the rest of my life - I see perfect squatters once in a blue, same depth every time, every weight, a mark of a good lifter - and IDK how they do it.

[granny]

W4 D3
Pullups 6x4s 8-9RPE
110x6x4s @8 RPE (with a negative at the end of the last set)
Comp Bench 90-95x6x2s
95x6 @8RPE
95x6 meh, don't be a pussy @8RPE
Feet Up Bench 65x4s 0-1RIR
65x20 @1RIR
65x18 @1RIR
65x17 @0RIR
65x15 @0RIR
Triceps limiting factor here; like cardio! Got bumped up
Cable Crossovers 45x3s 0-1RIR (bumped up from last time and this was HARD)
45x9 @1RIR
45x9 @1RIR
45x7 @0RIR
Pendlay Row 85x4s 0-1RIR
85x10 @1RIR
85x10 @2RIR
85x10 @1RIR
85x10 @0RIR
Concentration Curls 20#x3s 0-1RIR
20x9l, 7r @1RIR
20x7, 7 @1RIR
20x7, 7 @0RIR
Skullcrusher 40x4s 0-1RIR
40x12 @1RIR
40x12 @0RIR
40x12 @0RIR (this ROM was to forehead not behind, Im thinking Im moving my upper arm too much, not feeling tris as much as shoulders)
30x17 @0RIR eh, too light.
Got bumped up in weight!
I did overhead tricep extensions with the rope handle and 10# to finish it off with a better pump. I may sub that in, idk.

[granny]

blew off day 4.
Working more hours does not mesh well with the max weeks. Switched to 3 days a week, deload week is 3 days, I usually blow off the last day of deload as well, went thru Mon. & Wed. deload training, IDK my one hip/sciatica or a muscle crossing my hip is still really really annoying, and yesterday after deload incline bench, pull-up, chin-up grip pulldowns db bench goblet squat db press back raise preacher curls tri pushdowns and working and no problems? Suddenly sitting on sofa, my right I guess RC is really painful, only internally rotating and pushing or pulling. Weird.

Went in at 6am today, no issues. Driving home, it started hurting. Blowing off tomorrow's last deload session.

Strength starts Monday, next week or so work is 7-1pm, we'll see how that goes for training.
Still in search of SOMEthing training wise that'll keep me relatively strong but not beat the shit out of me for work.
I need to work my diet, stress with life and then the constant woke/liberal chant in my texts - eating Fritos and chocolate is not helping me!

Fantasy football, won this week. Dak, wth. I got Flacco. Evans what did he even do? So A Dillon (gb) Dameon Pierce (Hou) Damien Harris is the odd guy out, IDK about that. And my wideouts IDK, never play the right guy at the right time and not great ones (although I did do right with Amari Cooper last week, pine this week for him?) I have no time for this.

[granny]

Lacrosse balls and stretch. The shoulder tweak is gonna need time it was fine til I lifted a slippery 2ft bag of heavy mulch; irritated need to let it calm down. Still 90s and humid. I have a day off Friday but will still try to pick up training Monday - also depends on Ian maybe move to Sunday. Idk what to think - sounds suspiciously like snow warnings where stores are bare (and you get a dusting). News shows direct hits over and over, my model shows the panhandle. And DeSantis was a block away at the hs Friday night lights!! Best governor ever.

[granny]

See ya, hypertrophy - hellooooo strength!
Coworker is learning its not what you do in the gym, its what you CAN RECOVER FROM - million curls and a couple stress fractures (I'm not young enough for that mistake).
This was after a 6hr day with loading but not that much else. Eh. Tired, I'm still tired, when I can't sleep enough its another factor.
W6 D1
Comp Squat 145-150
150x4 @8
135x4x3s @7RPE
Trap Bar DL 200-210 These still feel weird, knees are straight but bent over, tried to stay more upright second set.
205x3 @6.5 RPE (app bumped up my weight)
210x3 @7RPE
Leg Press + Lat Pulldown140x4s + 90x3s 3-4RIR
140x7 + 90x7 @4RIR
140x7 + 90x7 @4, @3RIR
140x5 + 90x7 @4, @3RIR
140x5 @4RIR
GHR skipped the upper body push part of superset.
0x10 @4RIR
5#x10 @3RIR
10x10 @3RIR
Got bumped up in weight.
GHM + DB Lateral Raise 3-4RIR (took it easy on hams, GHR is a new addition)
85x5 + 10#x8 @4RIR
85x7 + 10x10 @3RIR
0 + 10x10 @3RIR
not bad, feel ok this am.
Calf Raise 70#x2s
70x10,11 @4RIR
Ab Wheel wtf? who invented this and how do people do it from a stand, gotta have short ass arms and trunk, this makes my back feel like its breaking in half!!!
10x3s from knees, maybe half way out?
Ian I guess is coming; took all the top stock down yesterday; my track going up off the coast and hitting the panhandle has changed - looks like the eye will make landfall near Venice, Tampa (that's not good close relatives there). Here, people are still crazy. I am more worried about water with all the new homes they built on the street, have been asking 2 years what effect with wind and water will all this new development have (no answers from anyone).

[Fred J]

What part of the state are you in? Gonna be safe there?

[granny]

What part of the state are you in? Gonna be safe there?

Treasure coast - prob be water event w no power here but we are getting twisters.
Whelp I’m not a biologist my track was wishful thinking - WTH of course it’s nearer to me, I’m like a shit magnet lol - my mom would say it’s my fault I make my own luck- but should hit south of parents who couldn’t be implored to come here so no sleep last night for deb.
The tree frogs or whatever are howling WTH? And off to work as of now I’m on at 7. What an ordeal taking stock down wrapping plants trying to shove all merchandise inside the store - Xmas stuff was a mistake the ho ho hoses are in w the Xmas decs. People don’t get that some wiring is illegal, now is NOT the time to finally tie down your shed (I sold last 4 last week felt so sorry for them), but we do have sand and generators left.
Meanwhile some of the native Floridians (some of whom have yet to master even turn signals ) are proud and keep shit posting about newcomers.

[granny]

Ian was a bit of a nothing burger; windy with 60mph gusts, down branches & trees in the evening, rain that filled the canals but no real flooding, no power loss. West coasters made it thru, came ashore right near them, they said it was the worst storm they've never seen wind like that even in movies; only damage was LR ceiling, due to water blown in thru soffit vents! whew. OMG the damage though, Naples, Fort Myers, all the other places, heartbreaking. And I'm reminded hurricane season is not over.

Clearly 4 days way too much, back in a strength block and still struggling with fatigue. I just cut sets out today.

W6 D2
Comp Bench 100-105
100x4 @8.5RPE?
95x4x2s @7RPE (cut a set)
Bent BB Row 100-110x4x3s
100x4x3s @7RPE
Standing Pullover? 45x3s 3-4RIR
45x7x3s @3RIR
DB Fly + Goblet Squat 25's + 30 3-4RIR
25x8 + 30x10 @4, @3RIR
25x8 + 30x10 @4, @3RIR
25x8 + 30x10 @4, @3RIR
Got bumped up on goblet squats.
BB Shrug + DB RDL 100x4s + 45x3s
100x10 + 45x10 @4, @3RIR
100x10 + 45x10 @4, @3RIR
100x10 + 45x8 @4, @3RIR
got bumped up on rdl.
Iso Hold Hammer Curls 15'sx4s
15x10x3s @4RIR
Triceps
40# pushdowns, plus overhead rope extensions etc to get a pump.
Winging some accessories.

[Mr. Bingley]

yeah, just horrible in Sanibel, Ft Myers. I have relatives in Naples, they're ok but don't know about their places, none were on the water thank god

[granny]

yeah, just horrible in Sanibel, Ft Myers. I have relatives in Naples, they're ok but don't know about their places, none were on the water thank god

Things to be thankful for.