Lifting to Live

[Bill Anders]

11/1/22 - Tuesday

SQ H @ 3'
45x10x3
95x5
135x3
185x1
225x1
275x1
315x1
350x1x5 5x1 PR

Notes — Nellis AFB gym. For some reason, all of the bars in the many squat racks lacked center knurling. Yet every single bar over in the Crossfit racks did, so I grabbed one and had some looks as I walked it back over to the squat rack. But the lack of center knurling might explain why there were so many examples of high bar 1/4 and 1/2 squats in the racks over the 2-day period. The first person that I saw do squats to depth topped out at 135lbs (Crossfit kinda guy). Then during this set, a guy in a rack in front of me actually did heavy full-depth squats, which was good to see. Although it was interesting to watch that 20-something get fully kitted up with knee-sleeves and wrist wraps to do squats only 15lbs heavier than me (I don't wear either).
- SQ - Heavy singles. It took awhile to figure out their rack and get everything set right, but once I did, everything went well. Five solid singles for this PR workset.

[Bill Anders]

11/3/22 - Thursday

CGBP H @ 2'
45x5x3
95x3
135x1
165x1
200x1
220x1x5

OP L @ 3'
45x5x2
75x3
105x1
127.5x5x3

Music — The Cult, (Here Comes The) Rain; Big Black, The Power Of Independent Trucking; Butthole Surfers, Human Cannonball; Bauhaus, Of Lilies and Remains; New Order, Leave Me Alone; Pixies, Hey; Danzig, Mother.

Notes — Back home.
- CGBP - Heavy Singles. That 200x1 warmup rep felt like a ton, then the 220's went up smooth and controlled. Go figure. All good.
- OP - Light day, a day that didn't feel so light after returning early this morning, a short night's sleep, and a day filled with prep for our upcoming arctic outbreak. Not too many folks around these parts happy about having only two weeks of autumn.

[Bill Anders]

11/4/22 - Friday

DL H @ 4'
45x5x3 pc
135x4
185x2
225x1
275x1
325x1 h
370x1x2 s 2x1 PR

SQ L @ 3'
45x5x2
95x5
135x3
185x1
225x1
275x5x3

Music — Carnifex vs Slayer, Angel of Death; Whitechapel vs Pantera, Strength Beyond Strength; Thy Art Is Murder vs Rammstein, Du Hast; Deftones, My Own Summer (Shove It); Acacia Strain, Human Disaster; Body Count, Bitch In The Pit; Rage Against The Machine vs Afrika Bambaataa and the Soulsonic Force, Renegades Of Funk.

Notes — A later-than-I-would-like workout, thanks to a late morning annual physical that required fasting, which delayed breakfast, etc., by 4 hours or so. I had to get the calories and a nap in before pulling these singles.
- DL - Heavy Singles. All week, my left lower back had been gently talking to me during various simple life activities (tying shoes, etc.), so I went into this with that on my mind. But no issues. The 325x1 hook felt great, and both 370 singles went up smoothly, with no issues all the way through lockout and back down.
- SQ - Light day. Insert the usual note here.

[Bill Anders]

11/7/22 - Monday

OP @ 5'
45x5x3
75x3
105x1
125x1
140x5x4

CGBP L @ 3'
45x5x2
95x3
135x1
190x5x3

Music — Pantera, Cemetery Gates; Ministry, Burning Inside; N.I.N., Down In It; Bauhaus, Kick In The Eye.

Notes — Some 5"+ of snow overnight. Due to scheduling constraints, the bride is out shoveling the drive and walk while I get this workout done. She's a keeper!
- OP - Volume day. This is week 1 of this cycle and this weight puts me on track for 160lb singles, which I did last week. But I do have a planned break coming up, so no mucking with the programming. These were smooth and steady. All good.
- CGBP - Light day. All good.

[Bill Anders]

11/8/22 - Tuesday

SQ V @ 5'
45x10x3
95x5
135x3
185x1
225x1
275x1
315x5x4 4x5 PR

Music — Judas Priest, Victim Of Changes; Black Sabbath, Heaven And Hell; Slade, Mama Weer All Crazee Now; The Beatles, Helter Skelter.

Notes — First week of a new cycle, one that will have gaps, so it's more a gap-filler with programmed progress.
- SQ - Volume day. All good.

[rkjohns1]

Great to see you're still at it and going strong Bill!

[Bill Anders]

Thanks, Ryan. It hasn't been consistent due to scheduling, but onward.

Although snowboard season is about to begin. So you and I will be trading places.

[Bill Anders]

11/9/22 - Wednesday

CGBP V @ 5'
45x5x3
95x3
135x1
175x1
205x5x4

OP L @ 3'
45x5x2
75x3
105x1
115x1
130x5x3

Music — Hammered Hulls, Boilermaker's Notch; Generation X, Running With The Boss Sound; X-Ray Spex, The Day The World Turned Day-Glo; The Damned, New Rose; Siouxsie and The Banshees, Jigsaw Feeling; Killing Joke, Requiem.

Notes — An abnormal Wednesday workout for this 4-day split program, but I won't be here Friday, so this week is compressed.
- CGBP - Volume day. All good.
- OP - Light day. All good.

[Bill Anders]

11/10/22 - Thursday

DL H @ 8'
65x5x3 pc
135x4
185x2
225x1
275x1
315x1
345x5 5x1 PR
320x5

SQ L @ 5'
45x5x2
95x5
135x3
185x1
225x1
280x5x3

Music - Jane's Addiction, Mountain Song (great show last night, BTW, w/ Smashing Pumpkins); Jane's Addiction, Ocean Size; Orange, Pankobabaunka; The Church, Under The Milky Way; A Perfect Circle, The Outsider; Pink Floyd, Run Like Hell.

Notes -
- DL - Volume day w/ 93% backoff set. All good. New 1x5 PR over 12/8/21 and 10/21/22's 340x5.
- SQ - Light day. As usual, not feeling so light after those deadlifts. Plus, these were only two days after my volume squats, instead of the normal three days of this 4-day split schedule. All good.

[Bill Anders]

11/18/22 - Friday

DL H @ 8'
65x5x3 pc
135x4
185x2
225x1
275x1
315x1 h
360x3 s x3 PR
330x3 s

SQ L @ 5'
45x5x2
95x5
135x3
185x1
225x1
280x5x3

Music — DevilDriver vs Iron Maiden, Wasted Years; Anaal Nathrakh vs Iron Maiden, Powerslave; Children of Bodom vs Iron Maiden, Aces High; Beyond The Black vs Iron Maiden, The Trooper (acoustic); Wilderun vs Iron Maiden, Seventh Son Of A Seventh Son; Machine Head vs Iron Maiden, Hallowed Be Thy Name.

Notes — Back from a week-long cross country trip to visit family before the holiday rush. Jet lagged and tired from not doing much other than sitting around and talking a lot. I'm not complaining, as I needed the break for many reasons, but today will be an experiment in jumping right back on the wagon with what would be a standard last day of the second week of my 4-day Heavy/Light Upper/Lower split programming.
- DL - Heavy Triples. The lower back was talking to me throughout the warmups, especially after being stuck in a plane seat for a good chunk of the day yesterday afternoon/evening. But that 360x3 cruised up smoothly, enough that I think I could have gone x5, but that's not the program. The 330x3 went just fine, too. All good.
- SQ - Light day. Oddly enough, where these Friday light day squats never feel light at the end of a week, these felt smooth. Probably because I didn't do the 335x3x4's that would have been programmed for Tuesday had I been here. All good.