DaveJF's Intermediate Log

[DaveJF]

Monday, 2017-07-17: 4:35PM to 5:15PM @ home.

BW: 205.4.

Squat: 135x5; 225x3; 275x1; 315x3x3.
Bench Press (23"): 45x5; 135x5; 225x3; 275x1; 315x3x3.
CGBP (17"): 275x5x2.

[DaveJF]

Wednesday, 2017-07-19: 4:40PM to 5:30PM @ home.

BW: 204.4.

Press (17"): 45x10; 95x4; 135x3; 155x2; 185x1; 205x3x2; 205x4.
Deadlift: 135x5; 225x3; 275x1; 315x1; 335x3.
Chin-Up: BW+25x5x2.

Session felt pretty good today. On the last set of Press, I kept pushing the bar out in front and also hit my chin on the last rep. Have some things to clean up there. Pause Bench apparently really eats into recovery; Monday's workout felt pretty shitty, and shoulders still didn't feel fully recovered yet today.. In general though, it seems that recovery ability is slowly adapting with the consistency of regular sessions along with some more volume. Body weight is still down unfortunately.

[DaveJF]

Thanks, hope to keep putting together a few short & solid sessions for a while before I need to bump the volume. 3 short sessions / week works well with the schedule right now.

[DaveJF]

Friday, 2017-07-21: 7:30PM to 8:20PM @ home.

BW: 204.6.

Pause Squat: 135x5; 185x5; 225x5; 275x5; 315x5.
Incline Press (20"): 45x5; 135x4; 185x3; 225x3; 245x5x3.
Dips: BW+45x8x2.

Late workout tonight. Poor sleep all week, not due to "over-training", just a lot going on. Busy week, even busier day today. Session went OK. Haven't done Incline Press in months; they felt pretty awkward and the left side is really lagging the right on those, but that usually goes away after a couple of sessions doing them, IIRC. Good to be doing Dips again also.

[DaveJF]

Friday, 2017-07-24: 4:30PM to 5:10PM @ home.

BW: 206.4.

Squat: Skipped due to sore back, hip and adductors.
Bench: 45x10; 135x5; 225x3; 275x2; 295x1; 320x3; 325x3; 330x3.
CGBP: 285x5; 295x5.

Wasn't going to risk an injury Squatting today.. Lot's of outdoor work over the weekend, and I wasn't recovered from that and Friday's session. I'll see if schedule allows for some light Squats tomorrow. For Bench and CGBP, having a lot of trouble keeping the bar in the groove - still some relative weakness in the right shoulder and it fatigues easily. Starting to wonder if there was just a tad of nerve damage in there; e.g.: right arm shakes when the shoulder gets tired. That has happened in the past, but not as bad as after the fall. Hopefully it's just still weak soft-tissue and will continue to recover -- whatever it is I think the only remedy will be training it. Shoulders were still sore from Inclines on Friday, most likely that had something to do with it also. Regardless, got some solid work in today so calling it good..

[DaveJF]

Picking things back up here rather than cluttering up the SSLP boards w/ a temporary log over there.

Planning on running more-or-less a full-fledged LP, unless things move faster than expected (doubtful). First two weeks will be only 1-2 sets of Squats to avoid missing workouts due to DOMs. Also plan on not doing Bench until at least the 3rd week to work on Press form and make sure I have solid shoulder health before adding those back in.

Male, 5'6", 54 y/o, all weights in lbs.

Monday, 2018-10-15: 4:20PM to 5:15PM @ home. BW: 201.2.
Squat: 135x5; 170x5; 205x5.
Press: 45x5; 95x5; 135x5x2; 140x7.
Deadlift: 135x5; 185x5; 225x5.

Wednesday, 2018-10-17: 6:40PM to 7:15PM @ home. BW: 201.8.

Squat: 135x5; 170x5; 215x5.
Press: 45x5; 95x5; 140x5x2; 145x7.
Deadlift: 135x5; 185x5; 245x5.

Friday, 2018-10-19: 11:55AM to 12:35PM @ home. BW: 200.8.

Squat: 135x5; 175x5; 225x5.
Press: 45x5; 95x5; 145x5x2; 150x7.
Deadlift: 135x5; 185x5; 265x5.

So far so good.. Glad to be back at it.

[DaveJF]

Stopped training and logging due to a combination of unexpected work and personal stuff that came up soon after the last (10/20/18) post. Did some adhoc exercise but no training from then until 7/8/19, where I started things back up with a routine based on the SS Novice template.

Work set weights from 7/8/19 to 8/1/19:

Week of 7/8/19 (M/W/F)
AM BW: 192.2 / 191.7 / 191.9.
Squat: 135x5x3 / Skipped (DOMS) / 185x5.
Press: 95x5x3 / Dips: BW+45x5x3 / Press: 115x5x3.
Deadlift: 135x5 / Skipped (DOMS) / 225x5.

Week of 7/15/19 (M/W/F)
AM BW: 193.4 / 192.2 / 192.7.
Squat: 185x5x3 / Skipped (DOMS) / 225x5.
Dips: BW+50x5x3 / Press: 135x5x3 / Bench: 225x5x3.
Deadlift: 235x5 / Skipped (DOMS) / 245x5.

Week of 7/22/19 (M/W/F)
AM BW: 193.1 / 194.1 / 194.2 (Added daily Protein shakes).
Squat: 225x5x3 / 235x5x3 / 245x5x3.
Press: 140x5x3 / Bench: 235x5x3 / Press: 145x5x3.
Deadlift: 275x5 / 285x5 / 295x5.

Week of 7/29/19 (M/Th)
AM BW: 194.8 / 196.1 (>= 200g Protein/day + more carbs after training).
Squat: 255x5x3 / Paused Squat: 135x5, 185x5, 225x5, 250x5, 275x5.
Bench: 265x5, 245x5x2 / Paused Bench: 295x1, 315x1, 275x5, 250x5, 225x5.
Deadlift: 305x5 / 315x5.
Press: None / 185x1, 145x5.

Video of top work sets for 8/1/19:


The last workout was to test/establish working weights heading into this routine next week:

Monday
Paused Squat: 5x5 Ascending
Press: 5x1 Across

Wednesday
Halting Deadlift: 3x8 Ascending
Paused Bench: 2x1 Across + 3x5 Descending
Pull-ups: 3xAMRAP

Friday:
Paused Squat: 5x1 Across
Press: 5x5 Across

Plan on starting out and continuing fairly conservatively from week to week w/ this. Happy w/ how things felt and looked on 8/1, except for DL's..

Starting out next week w/ Halting DL's due to a tweak during last set of DL's (~1m20s in the video). I'm sure a form flaw is involved somewhere, but there may be scar tissue or other structural problems I've had since a couple of surgeries on L5/S1 years ago. I can literally feel things "shift" in my lower back right about at the point of locking out the DL, even for warmups when I'm pretty sure I'm keeping things tight b/c I'm not distracted by the effort. That hasn't happened w/ Halting DL's, because I'm not locking them out. Hopefully I'll either/both figure out what I'm doing wrong and/or get things strong enough to work past the problem. Plus I can use the work off of the floor, for sure.

REALLY glad to be getting back to some training.. Felt like old man time was really starting to take his toll during the lay-off in training, but after this past month a lot of the stiffness and soreness creeping in while not training has improved, and things are ramping up OK so far.

[DaveJF]

Monday, 2019-08-05: 4:20PM to 5:05PM @ home.

AM BW: 196.4.

Paused Squat: 45x5x2; 135x5; 185x5; 225x5; 250x5; 280x5.
Press: 45x5x2; 95x4; 135x3; 165x2; 190x1x4; 195x1x4.

Back felt fine today after the tweak last Thursday. It was the most sore Saturday morning w/ possibly some mild spasms waking me up overnight, but glad it wasn't worse and seems to have cleared pretty fast. Weekend yard work seemed to loosen it up quite a bit. Or maybe it was the Hendricks G & T's.. Probably both. Had some really good brisket Saturday too, that had to have helped. The last major injury was to the right shoulder from a fall during a game of Broomball.. At the start of the "LP", that was giving me quite a bit of discomfort during the Squat, especially for the warmup sets until it loosened up a little. But I think the stretch from Squats and strict form for Bench has helped drive some blood in there to begin alleviating some tendinosis or whatever the hell else is going on. It loosened up very nicely for Thursday's workout, took a little longer tonight but didn't bother me much by the top set.

Last work sets today:



All in all was an OK session.

[DaveJF]

Wednesday, 2019-08-07: 4:45PM to 5:45PM @ home.

AM BW: 197.0.

Halting Deadlift: 135x8; 225x8; 275x8.
Paused Bench: 45x5x2; 135x5; 185x3; 225x2; 275x1; 325x1x2; 280x5; 260x5; 240x5.
Pull-ups: BWx7/6/5 [4 minute rest between sets; Hanging weight of 201.2].

Back and shoulders felt OK today. Haltings need work; messing up my setup for those, like I tend to do for regular DL's. Paused Bench looks to be ramping back up OK, although warm-ups sucked. Starting out w/ a narrower grip for Bench than I've generally used in the past to a) provide for less stress on the banged-up right shoulder and b) to - hopefully - drive Press strength better to start out with. Pull-ups went better than expected being it was the first time I've done them in months, and getting reps up much over 10 has always been a challenge for me.

Tops sets:

[DaveJF]

Friday, 2019-08-09: 3:00PM to 3:50PM @ home.

AM BW: 196.8.

Paused Squat: 45x5x2; 135x5; 185x3; 225x2; 275x1; 320x1x5.
Press: 45x5x2; 95x3; 135x2; 150x5x5.

Lower back and shoulder girdle muscles were pretty stiff today. Weight down (a little) when I was hoping it would be up (a little), damn. Looks like the weight gain train has probably been shuffled on over to a spur for a while, based on past history. Will have to think diet over a bit here -- last thing I need is to add a bunch of body fat, so I probably can't get away with just piling the calories on.. A bit tentative out of the bottom of the Squat b/c of the stiff back and the R Shoulder was really uncomfortable for the early sets as well. Press went well, but with a little "binding" going on in the R shoulder during the earlier sets. Need to keep working on consistently getting my head through quickly along w/ a strong shrug at the top, especially for the lighter volume sets.

Last of the work sets: