Better With Age

[fnet]

Well, if you can get 15 minutes a day in a quiet place with a book I think the biggest secret to the breathing is to exhale fully. Breathe in slowly and deeply and let it all the way out. I'm trying to work my BP back down again.
Check your progress at the drugstore.
Good luck.

That won't happen until my kids go off to college. I would, however, like to take up yoga or meditation.

[fnet]

Standing Overhead Press
Bar x 10
75 LBS x 5
95 LBS x 5
115 LBS x 3
(75%) 130 LBS x 3/1. Oops, I was supposed to go for 5. I did 3 and racked the bar. I went back to finish and got one more off.
(85%) 145 LBS x 3 Belted
(95%) 160 LBS x 2 Belted. I gave a slight push on the second rep.
(85%) 145 LBS x 3
(75%) 130 LBS x 3

Chin-ups
+10 LBS: 5/5/5/5/5

Dips
+20 LBS: 10/10/10

[fnet]

Crash and burn. Piss poor sleep for a weekend. Unfortunately, my lack of sleep wasn't due to an exciting and action packed social calendar.

Squats
Bar x 10
95 LBS x 5
135 LBS x 5
185 LBS x 5
225 LBS x 5
(75%) 250 LBS x 5
(85%) 285 LBS x 3 Belted
(95%) 320 LBS x 2 Belted
(85%) 285 LBS x 3 Belted
(75%) 250 LBS x 5

Front Squats
115 LBS x 4 Aborted. Just didn't feel like doing these.

GHR
10/10/10
I really had to work up to these.

Today was one of those days that I had to drag myself into the gym, everything felt heavy and I just wanted to curl up in the fetal position and cry. Maybe the holiday crunch is grinding me down or maybe its some sort of seasonal disorder, but I'm in a deep, dark funk.

[fnet]

Bench Press
Bar x 10
95 LBS x 10
135 LBS x 5
155 LBS x 3
(75%) 175 LBS x 5
(85%) 200 LBS x 3
(95%) 225 LBS x 3
(95%) 225 LBS x 1
(85%) 200 LBS x 3
(75%) 175 LBS x 5

Still feel kind of crappy. No assistance work today.

[fnet]

Power Cleans
Bar x 5
95 LBS x 3
100 LBS x 3
105 LBS x 3
115 LBS x 3
125 LBS x 3
130 LBS x 3
135 LBS x 3
140 LBS x 3
145 LBS x 3
150 LBS x 3

Deadlift
225 LBS x 5
(75%) 295 LBS x 5 DOH grip. Slipped after 3, switched to mixed for last 2.
(85%) 330 LBS x 3 Mixed (left supine), Belted
(95%) 370 LBS x 4 Mixed (right supine), Belted
I am stronger on deads with my right hand supinated. I'm right handed. From what I read, most righties would prefer their left hand supinated.

Light Squats
135 LBS x 10
165 LBS x 10
155 LBS x 10

This is my last workout for a few days as we will be traveling to tall corn country for the holiday. I'll be away from the interwebs as my mother in-law's house isn't exactly a Wi-Fi hot spot. I think its a much needed break to get away from the iron (or even reading or thinking about the iron, for that matter). I'm thinking I might make another run at Starting Strength-type linear training for a bit when I get back. I like the idea of doing 2 sets for 5 with one last set for AMRAP. Does that make me a "Villain"? I'm thinking of adding some autoreg into the training max, say adding or subtracting a 2.5 LBS for every rep over or under the target reps for the next session. Just a thought.

[fnet]

I returned from my mother in-law's last night where I had subsisted on baked goods and beer. I developed an annoying cough. I Probably caught it from the girl at the deli who coughed away as she prepared sandwiches (I was not aware of her coughing until after we sat down to eat). After a 4 hour car ride, I was welcomed by at least 6" of snow. The first thing I did was grab a shovel. That turned out to be a big mistake as my back is killing me. I planned on lifting today but its not going to happen. I've been walking around all day like Walter Matthau.

[fnet]

I got a crappy night sleep due to an irritating cough. Back felt tight when I woke up. Standing up after sitting down for long stretches of time were brutal. However, once I was up and moved around, it would loosen up a bit. I was home alone since late afternoon and bored out of my skull, so I gave it a go. I did some squats with just the bar. It loosened a little more but I was not going to put weight on it. So to pass time I did the following:

Chin-ups (BW): 7,6,5,4,3,2,1

Curls: Oly Bar + small red band:10, Oly Bar only:10, Band only: 10
These were done with no rest in between sets.

Dips (BW): 15, 15, 12

I'm very tired due to lack of sleep but it felt good to crack a sweat. Not much of a workout in terms of physical difficulty but was probably more of a mental thing. I felt I needed to do something, anything after a week of inactivity.

[fnet]

Back has improved since yesterday. Its still a little tight and I can still feel it if I move funny. Thought I'd test it out a little. Still have a cough.

Squat
bar x 12, felt okay
95 LBS x 5, no pain.
135 LBS x 5, no pain until I bend over to pick up plates.
165 LBS x 5, same as above
185 LBS - Backed out of rack, felt some pain in back. Aborted set.

Not being able to take advantage of a break in my hectic schedule (time off, no shuttling the kids to and from games and practices) is killing me!

Okay, I was tired of feeling sorry for myself so I went back and did some body weight chins.
Chins (BW) 8, 6, 4, 2, 1 About a minute rest in between sets.
Rested approx 3 mins.
Chins (BW) 5, 4, 3, 2, 1 About a minute rest between sets

Mini (red) band pull-downs, band folded over chin-up bar: 25, 15, 10

[fnet]

Back feels better. Some very slight noticeable pain. My training, however, might be on hold for a while as my family is dealing with a serious health issue of a loved one that may require travel.

[fnet]

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