Lifting to Live

[Bill Anders]

9/30/22 - Friday

DL H @ 8'
65x3x3 ps
135x4
185x2
225x1
275x1
300x1 h
335x5 s 335x3 + 335x3
310x5 s 310x4

SQ L @ 5'
45x5x2
95x5
135x3
185x1
225x1
270x5x3 270x5x2

Music — The Church, Reptile; Municipal Waste, The Art Of Partying; Lich King, Combat Mosh; Violator, Let The Violation Begin; Space Eater, Ultra-Violence; Power Trip, Hornet's Nest. All prep for tonight's Iron Maiden concert.

Notes — I'm rushed for many reasons today going into this workout, which has the focus non-existent. Plus, I know that I am not going to get much rest this weekend, which will impact my recovery for next week. That didn't help with the focus, either.
- DL - Warmups felt good, and there were no issues with the first two reps of the 335lb work set. Third rep I felt a bit of a twinge in the left lower back which made me slow to lockout, fourth attempt got an inch off the ground and stalled. I reset and rested for a few minutes to try for reps 4 and 5. Surprisingly for a second attempt at a work weight (which almost never works) both went fine, so I went for a rep #6, which was a bit rougher, but locked out just fine. The 93% backoff set was good for the first three, the fourth caught up to me and the lockout was tough and soft, while the fifth rep wouldn't even break the floor. But that's a fair trade for the extra rep @ 335lbs.
- SQ -I was running out of time, so I cut a set from these light squats. But I made sure to lock down my focus on technique. All good.

[Bill Anders]

10/3/22 - Monday

OP H @ 3'
45x5x3
75x3
105x1
130x1
145x3x4

CGBP L @ 5'
45x5x2
95x3
135x1
165x1
185x5x3

Music — Iron Maiden, Run To The Hills (such a great concert Friday night, all viewed from the barrier right up front); Death vs Judas Priest, Painkiller; Poison The Well vs Smashing Pumpkins, Today; The Absence vs Testament, Into The Pit.

Notes — Quite a bit of improvement in the left shoulder over the weekend, just over a month since it started bugging me. There's still some tightness that makes it slow getting under the bar for squat warmups, but a definite improvement over the past few weeks.
- OP - Heavy Triples, 95% of my 4x3 PR workout (152.5x3x4) on 8/29/22, the workout after which my shoulder issues began. The tips from Phoebe & Chase (SS OKC) have had a hand in this recovery, no doubt. All good.
- CGBP - Light. A bit of a twinge in that left shoulder during the empty bar warmup sets, but stretching between those sets (lying on the bench and letting gravity do the work on the arms) seemed to have improved it, as I had no issues as the sets got heavier. All good.

[Bill Anders]

10/4/22 - Tuesday

SQ H @ 5'
45x10x3
95x5
135x3
185x1
225x1
255x1
295x1
325x3x4

Hangs

Music — A perfect soundtrack while watching, between sets, the livestream of Day 1 of the 2022 Longboard Surfing World Championships in Malibu, CA — Bob Marley & The Wailers, Three Little Birds; Stevie Wonder, Master Blaster (Jammin'); The Clash, Bankrobber; The Stranglers, Peaches.

Notes —
- SQ - Heavy Triples, matching 4x3 PR set on 8/23/22. The weight felt quite manageable, a bit of a surprise due to my inconsistency since then with travel, etc. The second set was the most "entertaining," as apparently I had shifted rightwards to accommodate my left shoulder a bit, which put my right hand further off the bar than normal, a situation I didn't realize until I was dropping down for my first rep; after that it was tweaks to that grip to keep the bar on my back through the next two reps, which likely looked pretty ugly, but complete. All good.
- Hangs - More tracking/nudging than anything, as I've been trying to incorporate these throughout the day when I think about it. They seem to be helping with this shoulder tweak.

[fiftyfit]

Hey Bill, thanks for the input. My chiropractor basically told me the same thing this morning, he said "Do it while you can." I'm feeling pretty good right now, so it's a go then.

[Bill Anders]

Hey Bill, thanks for the input. My chiropractor basically told me the same thing this morning, he said "Do it while you can." I'm feeling pretty good right now, so it's a go then.

Outstanding! You know that we are all going to be rooting for you to rack up some huge numbers.

[Bill Anders]

10/6/22 - Thursday

CGBP H @ 3'
45x5x3
95x3
135x1
160x1
202.5x3x4

OP L @ 3'
45x5x2
75x3
105x1
125x5x3

Music — Soft Cell, Tainted Love (Jamie Jones Remix); Notorious B.I.G., Hypnotize; Missy Elliott, Work It; LL Cool J, Momma Said To Knock You Out; Kanye West/Jamie Foxx, Golddigger.

Notes —
- CGBP - Heavy Triples. Although I have zero time constraints today, I shortened my standard rest period between sets from 5' to 3', just to see. All good.
- OP - Light day. I also shortened the rest period between these sets, just for grins. All good.

[Mr. Bingley]

thanks, now I've got "Tainted love...wooo-ooo-oooh" running through my head!


shit.

[Fred J]

😆 I have not heard that song in a long time.

[Bill Anders]

thanks, now I've got "Tainted love...wooo-ooo-oooh" running through my head!


shit.

You're welcome!

�� I have not heard that song in a long time.

It's such a classic. I always enjoy listening to the new remixes and how they have changed over the decades.

[Bill Anders]

10/7/22 - Friday

DL H @ 8'
65x3x3 pc
135x4
185x2
225x1
275x1
315x1 h
350x3 s
320x3 s

SQ L @ 5'
45x5x2
95x5
135x3
185x1
225x1
270x5x3

Music — Men Without Hats, Safety Dance (Extended Club Mix); Megadeth vs Dead Kennedys, Police Truck; Soil vs Helmet, Unsung; Foscor vs Alice In Chains, Would?.

Notes —
- DL - Heavy Triple with 91% backoff set. The shoulder was feeling good enough to do cleans during the lightest warmup, with no issues getting into the rack position; slowly moving forward. Heavy set went well, as did the backoff set.
- SQ - Light day. As is typical after heavy pulls, they don't feel too light, but all good.