Fred's modified SS Geezer log

[57bergstrm]

Looks like youre doing good. Is Pulls =DL ?

[Fred J]

Looks like youre doing good. Is Pulls =DL ?

Yes but not from floor level. I have a lower back issue that I have had to work around for almost 40 years. Once things get heavier the back gets too painful. I am doing elevated pulls as described by Dan John as in the video below.

https://www.youtube.com/watch?v=jDgM0sR1k1E

[57bergstrm]

Of course, I checked the Dan vid. And I think I try that while I heal my shitty back. Thanks for the tip!

[Fred J]

Of course, I checked the Dan vid. And I think I try that while I heal my shitty back. Thanks for the tip!

Hopefully that will help. I have a shitty back too. Way down low is where I feel it.

9-28-2023 Thursday
weight 199

Incline bench
040-5
080-4
110-3
130-1
162-3
140-3

Pulls -4"
130-3
180-3
220-3
270-3

Totally off day. Overall I did 4 or 5 less sets than planned. The shoulder and my lower back hurt after this.

[Fred J]

10-1 2023 Sunday

weight 200

Bench....19"
040-5
090-4
130-3
160-2
180-1
190-2
190-2

Squat
040-5
090-4
130-3
160-3
180-1

Pulldown
075-6
085-5
095-5

An ok day on the bench and the first squats in 9 weeks after a back tweak. I held back on both lifts especially squats.

[Bill Anders]

Discretion being the better part of something or another...

[Fred J]

10-4-2023 Wednesday

weight 200

Incline bench...20" grip
040-5
080-3
110-3
130-3
160-3
165-3
165-3

Pulls
130-3
180-x...completely missed this set and loaded 220
220-3...still felt fine after forgetting 180
270-3
305-3**
270-3

I am having problems with my calluses even with the hook grip. I tried alternate grip and did not like it at all. I will be trying to use my straps which will take some getting used to.

[Fred J]

10-8-2023 Sunday

weight 200

Bench
040-5...21.5" grip
090-3
130-3
160-2
180-1
200-1
200-1...19" grip
200-1
180-4


Squat
090-4
130-3
180-1
200-1-1-1
180-4

Gotta work squats more.

[Fred J]

10-11-2023 Wednesday

weight 200

Bench (light day)
040-5
090-5
130-3
155-4
160-3
160-3

Pulls
130-3
180-3
220-3
270-3
310-4*PR

Pulldowns
075-8

Straps helped today.

[Fred J]

10-15-2023 Sunday

weight 199

Bench
040-5...21"
090-5
120-3
160-2
180-5**
152-5

Squat
090-4
120-3
160-3
160-3


I had high fatigue the last 6-7 days so getting a new Bench PR at lower body weight was nice. After the 9 week layoff for a back tweak the squats lately have been too high so I am starting a new progression.