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  1. #141
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    • wichita falls texas december seminar 2020
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    11/20/2018 MISS Tuesday

    Treadmill 2 miles at 6.5mph, Time 18:17 Made the criteria to advance with breath changes at 1.25 and 1.8 miles, plus an 8mph sprint from 1.9 to 2 miles. Next week the speed will be increased to 6.6mph.
    Last edited by Ken_L; 11-20-2018 at 01:08 PM.

  2. #142
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    11/15/2018 Friday@Home

    I lifted today instead of yesterday. Took a break to spend time with family for Thanksgiving. I will still be on schedule for Monday, the two full body sessions per week allow for some flexibility.

    Shoulder Stretches

    Squat 3RG25 260(8,7,7-22) Since I lifted in the home gym 260# is more than 265# at work. Still improving 2 reps on the total each time I lift.

    Bench Press 45X5, 95X5, 135X5, 160X17, 15

    One Arm DB Row 105X15 L&R Hit 15 reps, add 5# next week.

    Kettlebell Press 20#X10 L&R, 50#X5, 6 L&R Just the same as on Monday my 40 and 45 pound kettlebells are at work right now, so I used the 50 and improved a rep on the second set. My shoulder held up fine with the 50# kettlebell. There was no weirdness at all I was a little bit concerned about jumping up to the 50's but it shows that I am able to handle a little bit of intensity. I am still going to exercise caution and continue with high rep sets for a while longer but some higher intensity work can be added in blocks.

    Deadlift 135X5, 225X5, 275X1, 320X8 320 at home is heavier then the 325 at work that I was scheduled for today but I still made 8 reps.

    Chins BW X 15, 15
    Last edited by Ken_L; 11-23-2018 at 04:13 PM.

  3. #143
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    11/26/2018 Monday@Work Left Shoulder Rehab Week 16

    I am still learning every time I lift. Last Thursday's workout was moved to Friday because of Thanksgiving. This morning I found myself still not fully recovered and could not complete the works sets for squats as scheduled. In theory it should have been the same as Monday to Thursday (2 days rest) but there was one variable unaccounted for.......The Deadlift. When squatting and deadlifting in the same session a full three days off is needed to recover, which is Thursday to Monday. It seems that the more the weights increase the less tolerance for variation there is in the schedule. Every detail such as rest and nutrition must be strictly followed.

    Shoulder Stretches

    Squat 265X7, 245X7X2 Still stiff and under recovered from Fridays squat/deadlift. Had to do 1 working set and 2 backoff sets. Hopefully this will help me to be fully recovered by Thursday. This should have been easy since 265@work is lighter then 260@home which I just did. I expected to hit the 25 rep goal today, maybe Thursday depending on recovery. This will be a crazy week for me. I have to setup the sound/lighting programs (40 channel mixer and 100 dimmers for lighting) for a college level Christmas Concert which means 12 to 16 hour days.

    Bench Press 45X5, 95X5, 135X5, 160X18, 15

    Superset Fly/Row (Band)
    Modified Fly 31# X 20, 38# X 10, 38# X 10, 31# X 15
    Row 35# X 20, 43# X 10, 43# X 10, 35# X 15 Next week the resistance for the work sets needs to be increased on rows.

    Superset KB Press/Facepulls
    Kettlebell Press 20#X10 L&R, 40#X14,11 L&R
    Facepulls 23# band 3X10

    Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band.
    Biceps 20,10,10,15
    Triceps 20,10,10,15
    Last edited by Ken_L; 11-26-2018 at 01:36 PM. Reason: Add detail

  4. #144
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    11/27/2018 MISS Tuesday

    Treadmill 2 miles at 6.6mph, Time 18:02 Today was the first day at 6.6mph. My legs felt heavy and I was sucking some serious wind. Overall running was more difficult then it usually is. Most likely a result of still being a little under recovered. Hopefully the increased blood flow will help with recovery for Thursdays lifting. If not there is always Monday. As I said in the above post my schedule this week is not conducive for recovery. Breath changes were at .75 and 1.5 miles with the normal 8mph sprint from 1.9 to 2 miles.

  5. #145
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    11/29/2018 Thursday@Work


    Shoulder Stretches

    Squat 3RG25 265(8,6,6-20) Still not at 100% due to my schedule. Yesterday was a long day at work, 7:00am-9:30pm. I spent the day climbing up and down stairs and ladders aiming lights for the concert plus running what seems like miles of xlr and speaker cable, as well as carrying around lots of heavy equipment. I don't have any help doing this stuff. No one else around here knows how to setup and run the equipment. The concert is run once this Saturday and again on Sunday. If you are in the Southern West Virginia area and would like to see the concert send me a PM. Due to my schedule it will most likely be next Thursday or the following Monday before I get all 25 reps. It stinks when progress slows due to life, but that's the way it is for right now. 25 years ago life didn't mess with gains like it does now.

    Bench Press RG20 45X5, 95X5, 135X5, 160X20, 16 Upper body was no problem and 20 reps were hit so add 5# on Monday.

    One Arm DB Row RG15 110X11 L&R This was the first day at 110#. 1 set per week is still driving progress.

    Kettlebell Press RG15 20#X10 L&R, 40#X15, 11 Made the goal of 15 reps so I'll move to the 45# Kettlebell on Monday.

    Deadlift RG8 135X5, 225X5, 275X1, 325X8 Add 5# next week.

    Chins +25# x 7, 6.5
    Last edited by Ken_L; 11-29-2018 at 02:04 PM. Reason: Correction

  6. #146
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    12/3/2018 Monday@Work

    There is no more "Left Shoulder Rehab" in the title of the post! My shoulder is doing great and has continued to improve ever since I started the rehab. There is no pain at all throughout the full range of motion or when lifting so I consider it a success. As I said at the beginning of the rehab I suspect that it has something to do with the labrum as a result of the original injury over 30 years ago. Since then it has been pretty good unless I push to hard. A couple months of heavy 5's 3's and 1's will aggravate it causing inflammation and pain. My goal is to continue 20 rep bench until 185#X20 and then cycle in some low reps sets and see how it goes. Last summer I benched 265# which is a lifetime PR. I want to beat that but without shoulder pain by this summer. Progress may be slower but at least I am able to keep lifting and enjoy it. Kettlebells will continue as an alternative to the press for the foreseeable future. When the kettlebell is lowered it comes to a solid rest and there is no bounce. It is the bounce or stretch reflex at the bottom of the press that my shoulder does not like. In the future I will probably give pin presses a shot using strict form. For now I am very happy with the kettlebell press.

    Shoulder Stretches

    Squat 3RG25 265(6,6,4-16) This was sad although not as sad as last Monday. I am still in an under recovered state as a result of 14-16 hour work days for the last week and a half. There was also a lot of stress along with the long hours but tomorrow will be the last hard day. The Christmas concert went very smoothly on Sat/Sun. The lighting and sound programs that I made ran without any trouble even though there was a lot of guess work because a full dress rehearsal was never done. This is why there was a lot of stress. Just one more day left. Tomorrow we will preform the concert in a maximum security prison as a ministry to the inmates. It is not an easy task getting 70 plus college students in the facility. We do this every year and it is like a scene out of an old Russian/German wartime movie with all the checkpoints and searches. I am debating whether or not I should take a light leg day on Thursday to allow for better recovery, and then hit it hard again on Monday.

    Bench Press 45X5, 95X5, 135X5, 165X16, 13 Upper body seems to be good. It is just lower body that is not recovering.

    Superset Fly/Row (Band)
    Modified Fly 31# X 20, 38# X 10, 38# X 10, 31# X 15
    Row 35# X 20, 49# X 10, 49# X 10, 35# X 15

    Superset KB Press/Facepulls
    Kettlebell Press 20#X10 L&R, 45#X8,8 L&R
    Facepulls 23# band 3X10

    Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band.
    Biceps 20,10,10,15
    Triceps 20,10,10,15
    Last edited by Ken_L; 12-06-2018 at 01:57 PM. Reason: Typo

  7. #147
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    12/6/2018 Thursday@Work

    With the concerts all finished I was able to recover a bit better. Still not at 100% but much improved since Monday. Tuesday was the last hard/long day. We did two concerts. One in a maximum security prison and the second in a church. With all that behind I can now focus on recovery. Between the physical (mostly lower body) and mental stress of pulling off all of the technology needs for these events my lower body lifts were in the tank. Today was a step back in the right direction and I anticipate the restoration of progress next week.

    Shoulder Stretches

    Squat 3RG25 265(8,7,6-21) Squats are starting to get better again. Hopefully I will be fully recovered and can hit it hard on Monday.

    Bench Press RG20 45X5, 95X5, 135X5, 165X17, 14 Improved a rep on each set.

    One Arm DB Row RG15 110X13 L&R Improved 2 reps over last week.

    Kettlebell Press RG15 20#X10 L&R, 45#X9, 10 L&R Form was better on the second set. My kettlebells are all different sizes and this effects form. As the weight increases so does the size of the kettlebell, unless you buy competition bells. Mine are cheap CAP's. All they need to work is to be a heavy piece of iron.

    Deadlift RG8 135X5, 225X5, 315X1, 350X1, 330X6 I have been wanting to add in singles. Today I tried 350# and it went up easily, in fact there would have been no problem doing a second rep. If recovery goes well I am thinking about 360X1 for next week.

    Chins +25# X 7.5, 7

  8. #148
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    Goals

    I have been looking through my log and decided to set some goals to help keep me on track. The short term goals are reasonable ones that I should be able to meet unless I get derailed over the winter. Last winter was terrible! The kids kept bringing home all kinds of sickness from school (flues and stomach viruses). I ended up basically starting over in April. Then after pushing hard to make up for lost progress my shoulder started hurting causing yet another derailment. I have a very different program now that avoids the things that cause the shoulder to act up but still allow for progress to be made at a slower rate.


    Short Term Goals, Summer 2019

    1. Squat 300# for reps and a single for 350#.
    2. Bench Press 185#X20 and beat last summers PR of 265# with no shoulder pain. That PR was just before my shoulder started killing me and I had to change the way I train.
    3. Deadlift 405#
    4. Kettlebell Press 53#X15

    In both bench and press I am using a high rep range because it does not aggravate the shoulder. A steady diet of heavy 5's will do me in. 5's will be worked in along with the high rep sets in blocks. A high rep block followed by a short intense block then back to high reps is the plan.


    Long Term Goals

    1. Squat 405#
    2. Bench 315#
    3. Deadlift 500#
    4. Press the 70# kettlebell for 15 reps. No max weight set. The goal here is shoulder health.

  9. #149
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    12/10/2018 Monday@Work


    Today there was only time for a shortened workout. I was wondering what would happen today because I shoveled a lot of snow yesterday. I was half considering moving my workouts this week to Tues/Fri but am glad I didn't.

    Shoulder Stretches

    Squat 3RG25 265(9,7,7-23) Finally making progress again! With the past few stressful weeks over with I should be able to make a good run for a while.

    Bench Press 45X5, 95X5, 135X5, 165X18, 13 Added a rep on bench. I am on track for meeting the 20 rep goal in 2 more sessions. Should have had more rest before starting the second workset but I didn't have much time today.

    Kettlebell Press 35#X15 L&R All there was time for. This was done still fatigued and with minimal rest after benching.

  10. #150
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    starting strength coach development program
    12/11/2018 MISS Tuesday

    Treadmill 2 miles at 6.6mph, Time 18:01 Breath changes were at 1 and 1.6 miles with the normal 8mph sprint from 1.9 to 2 miles. Not Bad at all, this was an improvement over my last session which was 2 weeks ago! I skipped running last week because of poor recovery as a result of a couple of very stressful weeks at work.

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