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Thread: Granny's Log (deb)

  1. #1641
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Snuck this in working at gym, very very slow day.
    Still struggling with finding a balance of sorts.

    W6 D3
    Comp DL
    200-210x3
    205x3 @7RPE
    195x3 @7RPE
    Squat 130-140x4x2s
    130x4x2s @7RPE
    Incline Bench 75-80x5x2s
    80x5x2s @7RPE
    Pendlay Row 5x2s @7RPE
    85x5x2s @7RPE
    Neutral Grip Chinup 115# (60# assist)
    115x7x2s @4RIR
    DB Bench 45x3s 3-4RIR - so difficult with 45's, one shoulder still doesnt like it, but at least I got one set; I'll assume it'll get easier.
    45x5 @3RIR (pretty easy)
    45x0 just wasn't positioned right
    45x3L 0R - idk, right shoulder wasn't having it, left side very hard to get 5 unbalanced after dropping the right side.
    Pull Throughs + DB Cuban Press 95 + ?
    95x3 - bothered my low back with the sciatica so cut it.
    0 + 10#x10 @1RIR, x5 @3RIR
    Seated Calf + EZ Bar Curls80# + 45#; no 45 EZ curl so I did 45 straight bar
    80x9 @3RIR + 45x7 @3RIR
    80x12 @2RIR + 45x7 @3RIR
    cut out the last set of curls.
    Vup + DB Pullover10# + 40# - running out of time.
    0 + 40x7 @3RIR

  2. #1642
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    On top of it all - ugh.
    Ian will 'financially ruin' homeowners and insurers - E&E News
    Great. On top of inflation that doesn’t exist; even food is hard; haven’t eaten steak in over a year.

    And then I see I missed this one
    https://market-ticker.org/akcs-www?post=247085
    Last edited by granny; 10-03-2022 at 11:45 AM.

  3. #1643
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    Tired. Realizing a lot of my lower back and hip pains are due to adductors and quads - stretched them last night hurt like hell, and what a difference. I'm probably too old for this shit. Yes I see the old elite people, IDK what they're eating/taking but that ain't me.
    The 45's press the other day, first set they told me looked so easy, second set just was out of position and that right shoulder said NO! - that right shoulder is still squawking, so... didn't do so well today with it.
    W7 D1
    Comp Squat
    145x4x3s
    145x4x3s @8.5, @8, @8
    Trap Bar DL 210-220x3x2s
    215x3s2s @8, @8.5?
    Leg Press + neutral grip Lat Pulldowns 140 + 90 (lot of rest with the pulldowns due to broken squat racks discussion)
    140x7 + 90x8 @2RIR
    140x7 + 90x8 @2RIR
    140x5 + 90x8 @2RIR
    140x5 @2RIR
    GHR + Alt DB Press 10# + 30's (cut a set of GHR out)
    10x7 + 30'sx7 @2RIR
    10x7 + 30x11L, 7R @2RIR
    10x7 + 30x12 L 0R @2RIR
    Good Morning + DB Laterals 85 + 15's
    85x7 + 15sx8 @2RIR
    85x7 + 15sx7 @2RIR
    0 + 15sx7 @2RIR
    Cut the last GM and laterals set.
    Calf Raise 75# skipped due to relegating the rack w/my loaded bar unusable.
    Ab Wheel at home. Bugger.
    5# x7 x3s
    Cut the last set out.

    I was told last week that if the ab wheel is so very hard (very long waist and arms on me) then that's my squat issue. And, I disagree.
    One thing I tried today with the lighter squat was a closer hand grip=tighter upper back setup, seemed to help. Maybe that's the issue? I also played with staying tight and only getting deep as necessary on my last set. I'll have to put it on IG. IDK, so used to going deeper.

  4. #1644
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    Right RC still tweaked from the 45's.
    W7 D2
    Comp Bench

    100x4x3s @8
    Bent BB Rows
    95x4x2s @6.5? Held for 2 sec. Maybe too upright?
    Standing Pullover
    45x8x3s @2RIR held for 2-3 sec
    DB Fly + Goblet Squat 25's +35 Trying to squeeze my chest.
    25x10 @2RIR + 35x10 @4RIR
    25x11 @2RIR + 35x10 @4RIR
    cut the last two sets
    BB Shrug + DB RDL100# + 50's
    100x12 @2RIR + 50sx8 @2RIR
    100x12 @2RIR + 50sx6 @2RIR - grip is the limiting factor here, even with straps.
    100x11 @2RIR + 100# BBx7 @2RIR
    Iso Hold Hammer Curls
    15'sx10x 4s @2RiR? supersetted w/triceps to get a pump
    Triceps
    Overhead rope push, friend at gym showed me how to do, + regular push downs for a pump. Not really feeling a long head....I said, you say that as if I can see the other heads (you can't).

  5. #1645
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    The shoulder + the sciatica, skipped max DL on Friday.
    Trained yesterday after 4 days rest, after work, @Vero. No clue how Id feel but my hip has not let up.
    W8 D1 supposed to set a 4rm squat, didn't.
    160x4 @7, 7.5??? Good news was 160x4 felt EASY. I need more rest. (Hip started screaming after this & DL)
    140x4
    Hex Bar DL 220-230x3x2s - this gym had a diff bar, without the high handles, so I lowered the weight, especially with the hip.
    210x3x2s @7.5 RPE?
    Leg Press + Lat Pulldowns 140 + 90 (neutral grip with a pause)
    140x8 + 90x10 @1RIR
    140x9 + 90x10 @1RIR
    140x7 + 90x10 @0RIR
    Got bumped up for pulldowns.
    GHR + DB Incline 10 + 40's - I finally MODIFIED the load to accommodate my shoulder.
    10x10 @1RIR + 25sx12 @5RIR
    10x10 @1RIR + 25sx12 @1RIR?
    10x10 @1RIR + 25sx12 @0RIR
    cut the last GHR set.
    GM + DB Laterals 85 + 15's, raising my elbows not my hands.
    85x7 + 15sx11 @1RIR
    85x6 + 15sx11 @1RIR
    85x7 + 15sx11 @1RIR
    Skipped the last laterals set.
    Calf Raise + BB Curls
    75x12 @1 + 45x10 @2RIR
    0 + 45x10 @1RIR
    0 + 45x10 @0RIR
    Bumped up on curls
    Ab Wheel a few.
    The SI, sciatica, was up a lot of the night unable to sleep on it.

    This am I finally got into the chiropractor, who popped my SI joint. Immediately felt like whatever was stuck, was unstuck. I've had relief all afternoon, we'll have to see if it continues. Beginnings of a head cold or something, woke all congested; another guy at work has been out saying he has covid. Still not sure how to train around a constantly changing work schedule; my whole life seems to be a mess atm.

  6. #1646
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    back, iffy, but much better. After a day of a lot of lifting, s/b doing 110, did 105. I'm told the 'busy' season is coming soon, and after the holidays is 100 days of hell. Definitely is affecting training, IDK what I'll do then.
    And now, I definitely have a head cold, covid, whatever the hell it is - no fever, just tired and throat a little and congested.

    Comp Bench find a 4rm
    105x4 @9.5?
    95x4 @8
    BB Row find a 4rm
    115x4 @9
    105x4 @7.5?
    not sure Im using my back enough, I really prefer pendlay row, these even with straps and a thumbless grip I feel my forearm. It's on video, so I can ask... someone
    Standing Pullovers
    45x10x9x7x8 @0RIR
    SKIPPED DB FLYS + 2 sets GOBLET SQUAT 35x10 - a lot of the lifting is picking up mulch and rock and then lifting it up but out in front of me.
    SKIPPED shrugs & DB RDLs with 50s
    Iso Hold Hammer Curls
    20s (twenties?? Me?!) 20x5x3s @1RIR
    Triceps
    supposed to do press down, I did 30# press down plus overhead rope ext. - mostly drop sets to get a pump.
    Called it a day.

  7. #1647
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    Idk what I’m doing. Idk how to even ask for help. Hours always diff some days piling 25-45# bags on 5-6’ high pallets a lot of the day sometimes just plants (lifting moving) some days a little of both.
    I never know what state I’m in. Now thinking of bbm low fatigue template - but my training is catch as catch can atm.
    Last edited by granny; 10-18-2022 at 07:07 AM.

  8. #1648
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    Skipped deload since I have not trained since mid last week?
    Had a cold all week and still sort of lingering; worked last week/this weekend, yesterday a lot of lifting today's my first day off.... figured I'd be recovered from lifting and, no?? Or its all in my head that I'm doing a fair amount of lifting at work. One good thing is my SI is no longer "stuck".
    W10 D1 Squat 185; should have been easy, I also made a mistake by using another warmup - usually do PRS warmup and that works well.
    45x10
    115x5
    135x3
    155x2
    175x0 Such a head fuck
    I should have just rested 4-5 minutes and taken 175 again, looking at the video looks like I just gave up I was way past parallel, thinking all the lifting yesterday.
    145x2
    Trap Bar DL 210-225x2x2
    220x2x2s @8.5 RPE
    Leg Press 135x4s 3-4RIR
    135x5x5x4x5 @4RIR
    Ham Curls 70x3s 3-4RIR
    70x5 @4
    70x5 @3
    70x4 @3
    Hip Thrust + DB Military Press110x2s + 25'sx3s, I used the ham curl machine for hip thrust 2/3s pauses, felt too easy; shoulders, kinda easy?
    110x10 @4RIR + 25sx6 @4RIR
    110x10 @4RIR + 25sx8 @3RIR
    0 + 25sx8 @3RIR
    Seated Calf Raise 85x2s 3-4RIR - with 2/3s pause
    85x6 @4RIR
    85x7 @3RIR
    Vup abs w/10lb.
    10x10x3s @4,@3

    My other jobs have picked up so its like all I do is work (I like it its just hard to fit everything in).
    I need the done-for-you catch-as-catch-can you'll be as strong and stronger than you ever were and not so fatigued training template, please.

  9. #1649
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    So it was recommended that I could split up, in this app I have, 6 days a week training, rate my daily activity as heavy work instead of mostly sedentary, and then do 3-4 days easier workouts each week, so week one 3-4 days of week 1, week 2, 4-6 days of week 1 and maybe 1 day of week 2, and so on and so forth.

    The issue is I am now doing 40-60 "lifts" daily since now there's no direct car/truck loading most of the time (load onto a cart, push it, reload into a car/truck). Then other things that need to be moved/picked up. NONE OF IT IS ALL THAT HEAVY, but it is exacting a heavy toll in training, doing so much of it.

    My SO knocked on my head and said, you may not need to train anymore, what you're doing is now effectively your training. But I am a stubborn fuckhead; it just seems so foreign to not weight train.

    I got Front squat, Leg Press/Hack squat, Ham curls, V ups first day today.
    Front squat legs were easy peasy but was a no go with the rack/shoulders, canned it - can sub SSB or squat next time, leg press went better, hamstring curls, still feel fatigued as hell, started with 60/15 @DEATH IS SURELY IMMINENT, 50x12, 40x15 - s/b 3-4 RIR all were @1 or 0.
    Well, its useable data.

    Last customer of the day yesterday, watching me load:
    "what are you? Some kind of weightlifter or something?"
    not anymore

  10. #1650
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    Jun 2020
    Location
    Georgia, USA
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    starting strength coach development program
    Quote Originally Posted by granny View Post
    Last customer of the day yesterday, watching me load:
    "what are you? Some kind of weightlifter or something?"
    not anymore
    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

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