Lifting to Live

[Bill Anders]

11/20/22 - Sunday

OP V @ 5'
45x5x3
75x3
105x1
125x1
142.5x5x4

CGBP L @ 3'
45x5x2
95x3
135x1
175x1
192.5x5x3

Music — Trivium vs Metallica, Master Of Puppets; Sonata Arctica vs Metallica, Fade To Black; Machine Head vs Metallica, Battery; Chimaira vs Metallica, Disposable Heroes; Revocation vs Metallica, Dyer's Eve.

Notes — Normally a Monday workout, but I won't have time tomorrow.
- OP - Volume day. Beginning a new cycle. All four sets went up quick and smooth, somewhat of a surprise as it has been two weeks since my last volume press day, and I added 2.5lbs anyway. All good.
- CGBP - Light day. All good.

[Bill Anders]

11/22/22 - Tuesday

SQ V @ 5'
45x10x3
95x5
135x3
185x1
225x1
275x1
320x5x4 4x5 PR

Music — LL Cool J, I Want You (1985, before his first album release); Jay-Z/Amil/Ja Rule, Can I Get A; LA Dream Team, The Dream Team Is In The House; Boogie Boys, A Fly Girl; George Clinton, Atomic Dog; Funkadelic, One Nation Under A Groove.

Notes — I was distracted throughout this workout, as it started snowing heavily just as I was starting and just as my bride was getting out of an appointment across town. We knew it would start snowing heavily, so she took the bus. Then the buses started having issues on the hills, closing some routes, including her main option. With the roads all being slow-to no-going, there was no way for me to drive to her, but we've worked it out, and I got my workout in.
- SQ - Volume day. All good.

[Bill Anders]

11/24/22 - Thursday

CGBP V @ 5'
45x5x3
95x3
135x1
185x1
207.5x5x4

OP L @ 3'
45x5x2
75x3
105x1
120x1
132.5x5x3

Music — Run-DMC, It's Tricky; Missy Elliot, Get Ur Freak On; Beastie Boys, Brass Monkey; Public Enemy, Can't Truss It; Kid Rock f/ Gretchen Wilson, Picture (live); Dr Dre f/ Snoop Dogg, Still D.R.E.

Notes — As usual for Thanksgiving day, I held down the fort at the gig. It works out better that way so that my co-workers can spend the holiday with their families, who are all local (unlike us). We actually spread our Thanksgiving out over the past few months with visits around the country to see many of those who we are thankful for. Then the bride and I had our turkey, etc., a few weeks ago. Hopefully y'all had a great Thanksgiving, however you choose to celebrate it.
- CGBP - Volume day. This sure felt heavier than it should have for this weight, but, then again, it has been two weeks (yesterday) since I've benched near this weight (205x5x4 on 11/9). All good.
- OP - Light day. All good.

[Bill Anders]

11/25/22 - Friday

DL V @ 8'
65x5x3 pc
135x4
185x2
225x1
275x1
315x1
350x5 x5 PR
325x5

SQ L @ 5'
45x5x2
95x5
135x3
185x1
225x1
285x5x3

Music — Napalm Death, Time Waits For No Slave; Serj Tankian w/ Dethklok vs Blue Oyster Cult, Godzilla; Dillinger Escape Plan f/ Chuck D vs Public Enemy, Fight The Power; Phillips/Lander/Sage vs Prong, Snap Your Fingers/Snap Your Neck; Infernaeon f/ Oderus Urungus vs Metallica, Creeping Death.

Notes —
- DL - Volume day. Even after fighting through some intestinal issues during the warmups—let's just say that I'm glad that I have a garage gym and the closest toilet is 15 steps away—the 350x5 went well. As did the 93% backoff set. All good.
- SQ - Light day. Not so light, as usual, but all good.

[Fred J]

Nice PR! Did you have too much ranch buzzard yesterday?

[Bill Anders]

Ha, no ranch buzzard yesterday. A little bit of pork carnitas and a little bit of leg o' lamb. The turkey was a couple of weeks ago.

No, what got me was the hot chili peppers that I had with breakfast. It had been awhile, or so the body told me.

[Bill Anders]

11/28/22 - Monday

OP H @ 5'
45x5x3
75x3
105x1
120x1
137.5x1
152.5x3x4

CGBP L @ 3'
45x5x2
95x3
135x1
175x1
192.5x5x3

Music — Fiona Apple, Shadowboxer; Mercyful Fate vs Judas Priest, The Ripper; Slayer vs Judas Priest, Dissident Aggressor; Judas Priest, Freewheel Burning; Sabaton vs Judas Priest, All Guns Blazing.

Notes —
- OP - Heavy triples. Smooth and steady, although not quite as punchy as I was expecting. All good.
- CGBP - Light day. All good.

[Bill Anders]

11/29/22 - Tuesday

SQ H @ 5'
45x10x3
95x5
135x3
185x1
225x1
275x1
315x1
340x3x4 4x3 PR

Music — Slipknot, Left Behind; Korn, Get Up!; Rob Zombie, Living Dead Girl; Tool, Aenema.

Notes — A later than normal workout as we were running around getting chores done before the next 24hrs, where we'll see upward of a foot of snow on the driveway down here in the lower elevations. It has begun.
- SQ - Heavy Triples. I had already done the first two sets when I looked back at my log and realized that I had skipped over 335, going straight from 330 on 10/25/22 to 340 for these triples. Granted, this cycle had been broken up by two separate trips, but apparently the inconsistent training is still working. Focused on balance at the top and keeping it in the groove and every rep went up smoothly. All good.

[Mr. Bingley]

nice PR!!!

[Bill Anders]

Thanks, Mr B!

I do like this 4-day heavy/light split. I am not completely beat up at the end of the week like I was with HLM. Plus, the rep/intensity cycles through the weeks keeps things interesting and lots of rep PRs rolling. Now if only I could be consistent, but heck, snowboard season is approaching fast.