Spiny's log

[SpinyNorman]

We all know it's not linear progression once you hit a certain level. It's a lot easier to say it than accept it sometimes.

Aint that the truth!

KUA.

I'll have to go read up on that. Is it meant for 3 or 4 days per week?

I tend to leave my moaning. In the same boat- I haven't had the "spend three days thinking and getting excited about a lifting session" in months. Tired, run down, hungry... TM without gaining appreciable weight and at (sigh) the ripe old age of 32 might not be ideal...

TM isn't any easier at 37. I'm almost coming around to the accept the fact that I don't recover quite as well as I used to. Especially if I'm not stuffing my face with everything in sight.

[carson]

Is your mom looking forward to Sept. 7 at Sully's? We sure are. We need some young'un to spur us on.

[SpinyNorman]

Is your mom looking forward to Sept. 7 at Sully's? We sure are. We need some young'un to spur us on.

Yes, I think she is. She'll be thrilled to be considered a young'un!

[SpinyNorman]

8/29/2015

Squat 315x8x4

Bench
230x8@8.5
240x8@9.5
215x8@8,@8.5,@10

BB shrug 295x5x4
Press 125x5 95x8x2

Decent. I got around 7 hours of sleep last night, so that made for a more energetic morning.

[Clay Simczyk]

I started to write out a long paragraph bitching and moaning about stuff, but I slapped myself and hit the delete button. Short version: my energy levels have been crap, I have some sources of external stress that don't directly involve me and I can't do anything about, and I haven't been looking forward to lifting as much as normal. I just keep showing up and putting in the work and hopefully I'll get past this soon. I also haven't been eating as much as normal and should probably take that into account when planning my lifts. I am leaner than I've been in a while, so I guess that's something (although it's still not that lean).

Slap me too! There's a touch of this going around lately.

[Gerhard]

Slap me too! There's a touch of this going around lately.

Yeah, guilty here too.

Maybe it's because Summer's on the way out? We're all pre-empting casual SAD?

[SpinyNorman]

Slap me too! There's a touch of this going around lately.

Yeah, guilty here too.

Maybe it's because Summer's on the way out? We're all pre-empting casual SAD?

I'm trying to combat it today with a bottle of wine and BBQ. I've had a pork shoulder on the grill since 6am this morning and I think it's almost done. If alcohol and pulled pork don't snap me out of the funk there's not much hope for me. The wine is doing its part so far.

[SpinyNorman]

8/31/2015

Press
135x5@8.5
142x5@10
130x5@8.5,@9

Deadlift
315x5
345x5
385x6

DB hammer curl 50x8x3 superset
DB floor press 60x10x3

[SpinyNorman]

9/2/2015

Squat
315x3
385x3
405x5

Bench (paused) 235x5x4
SLDL 225x5x4
Pull up BWx7,7,6,6,6

I'm going to change programming around a little bit and go back to more of a 5/3/1 type thing for the main lifts on heavy days. I've had some success with this before. I use the percentages as a guideline to help select starting weights, but increase weights as I'm able independently for the different rep schemes.

It seemed to work pretty good for squat as long as I hit volume pretty hard another day during the week. Nothing seems to do very much for my deadlift, but this didn't do any worse than anything else. Hopefully being consistent with some extra volume on an off day will help. I'm sure doing them on a day I haven't just worn myself out squatting won't hurt my chances.

Bench and press need more volume and intensity than plain 5/3/1, so I'll probably keep the intensity higher on the first two work sets and incorporate some back off sets after the top set. I'll also try to get additional volume on other days. Since I can only manage 3 days of lifting a week right now, the extra volume has a tendency to be in a rather fatigued state, but hopefully that's better than not getting it in.

[SpinyNorman]

9/5/2015

Squat 365x5x5

Bench
235x5
245x5
255x5
245x5
235x5

Farmer walk ~160lbx120'(1 turn) x3
Press 120x10min: 22

Got five sets of squats for the first time in a while and had a pretty good bench day. My left shoulder is completely fried.