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Thread: Lifting to Live

  1. #841
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    • starting strength seminar april 2024
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    10/3/23 - Tuesday

    Pin BP I @ 3'
    245x1
    275x1
    257.5x2x2

    BP I @ 5'
    45x5x3
    95x5
    135x3
    185x1
    215x1
    260x3x4
    260x3x2
    260x2

    OP V @ 2'
    45x5x2
    95x3
    125x1
    145x1
    160x2x12

    Music Vicki Sue Robinson, Turn The Beat Around; Dead Can Dance, Advent; The Smiths, Barbarism Begins At Home (arguably Andy Rourke's best bass line of his incredible career); Love And Rockets, Kundalini Express; My Life With The Thrill Kill Kult, Devil Bunnies; The Dead Kennedys, Chicken Farm; The Sisters Of Mercy, Black Planet; Clan Of Xymox, Stranger; Bauhaus, Hollow Hills.

    Notes
    - Pin BP - Intensity single w/ 90% backoff doubles at 2-count pause. The single went a lot smoother than I was anticipating based on the moment that I realized that it was two plates and a quarter on each side; actually, it was quite good. Staying tight is key. The two backoff sets went well, too. All good.
    - BP - Intensity Triples across. The first set was wonky, as it seems to be after the pin sets. The second set went, but it was pretty brutal. Looking back at the last couple of sessions, it was a similar experience each time. That's when I realized that I'm headed down the same path as I was with my Squats - too much volume on my Intensity days. So before my third set, I decided to drop a set since I need these shoulders over the coming week. That third set just might have confirmed my suspicions, as the second rep was an absolute grind and the third barely rose off the chest, even though I kept tight and was driving the bar hard to shove it through the ceiling.
    - OP - Volume Doubles across. On the 7th & 8th sets, the second rep started slowing down considerably, my clue to regain focus, which I did. For one set. The 2nd rep of the 10th set was an absolute grind, which I fixed for the 11th set. And the 12th flew. All good.

  2. #842
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    10/13/23 - Friday

    DL I @ 8'
    135x4
    225x2
    275x1
    315x1 h
    365x1 m/s
    400x3
    360x3
    365x3 s

    SQ V @ 5'
    45x10x3
    135x5
    185x3
    225x1 ► DL
    225x1
    275x1
    265x1
    295x3x2

    305x1
    330x4x3


    Music The Damned, Wait For The Blackout; Front 242, Rerun Time; Dax Riggs, Wall Of Death.

    Notes Back at it after 10 days off. A great visit with the granddaughter and her parents, plus bringing my mom along to meet her great-granddaughter for the first time. Even though my son has a rack and some weights in his basement (enough to do OPs/BPs/PCs), we never touched them. A bit of a break is a good thing from time to time. But going into this workout, I realized during as I got ready for my SQ work sets that over the past two nights, I had got about 8 hours of sleep total (3hrs Tuesday night before a OMG early flight Wednesday, one quick nap on the second leg, then just 5hrs last night before this morning's early alarm).
    - DL - Intensity Triple w/ 90% backoff set. This was the program as if I didn't take that 10-day break, but this lift is something that I can usually get away with having extra days off. One adjustment I made for this was to do my 45-225lb SQ warmups first to loosen everything up and hopefully stave off some DOMS; when I am being consistent, I just start with my 135x4 pull from the floor. during those SQ warmups, my left adductor was not happy with the 135x5 and heavier, but I pushed on. The DL warmups went fine right up until they didn't. The 365x1 warmup rep was a train wreck; the first attempt with mixed grip, I didn't load the 25lb plate on the right side, with predictable results; I fixed that, took a breather, then gave it a go with mixed grip, where it got about an inch off the floor; a full reset, then straps and it was the same result, about an inch off the floor. I shouldn't be surprised, considering the travel, inconsistent sleep, and incessant sinus issues these past few weeks. Regardless, I should have been able to pull that 365 just fine and struggled to get the 400x3, but that just didn't happen. After about five minutes (I didn't track), I went out to unload the bar and move on to the SQs. Instead, I belted, strapped, and chalked up and addressed the bar again. It was not moving, but I wasn't quitting. Even after the five count, it was still sitting there, but I kept pushing the floor. It broke and slowly rose to lock-out for what I was going be happy with, a single. But that's bullshit, and the second one came up easier. The third was fairly grindy, but it locked out too. I knew that there wasn't a fourth, and that was fine. I started leaning towards making it a 2x3, but also knew the strain that I put in to the multiple attempts at 365 and started unloading for the SQs.
    - SQ - Volume sets across. With that DL effort and the way that I was feeling overall (pretty poor), I dropped to a simple Light Triples workout so that I could get in and make dinner and get ready for the early morning alarm. I got the bar reloaded for that second 225x1, during which my left adductor started screaming at me. That was right after I had realized how little sleep I had got over the past two nights. I called it.

    Yes, I was optimistic rolling straight back into the programming after such a layoff, but I had been successful with that in the past, admittedly at lighter weights. I probably should have gone with my thoughts this morning of just doing a quick round of all four major lifts for lighter weight to get everything grooving again. I may have already peaked for the season on my pulls, but I am not concerned and I will keep chasing after it. There's still a few months left in the year that I have some flexibility (and obstacles) to work for it.

  3. #843
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    It's good to see family even though the travel wears you down. A few good nights sleep and a lighter day or two would do me good in a situation like that. But I gotta say that damn head congestion can wear you down too. Hopefully it will let up soon. Mine overall has not been that bad. I am sure that you will cycle up to some new PR's soon if you do not disappear in the lunar eclipse tomorrow.

  4. #844
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    Quote Originally Posted by Fred J View Post
    It's good to see family even though the travel wears you down. A few good nights sleep and a lighter day or two would do me good in a situation like that. But I gotta say that damn head congestion can wear you down too. Hopefully it will let up soon. Mine overall has not been that bad. I am sure that you will cycle up to some new PR's soon if you do not disappear in the lunar eclipse tomorrow.
    Haha! Thanks, Fred.

    To give you an idea where my head's at right now, I apparently missed a complete day between that few hours of sleep Tuesday night and the five hours last night in my tally above. I got a pretty solid 8 hours Wednesday night, but apparently most of that was catch-up. As far as the sinuses, that really set in during our stay on your side of the mountains. I even had a complete down day over the weekend where I never even got out of my comfy clothes. Thankfully it didn't get in the way of squeezing on the little one. But it apparently followed me back to this side of the mountains, as yesterday was a pretty similar day, but I didn't have the luxury of just hanging around and keeping an eye on the little one.

    It won't be much of a show here tomorrow. Typical NW weather, we'll be overcast. Even if we weren't overcast, we're far enough outside the path that it will only be about 66% eclipsed.

  5. #845
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    Grandkids are the Best!

  6. #846
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    Quote Originally Posted by Cheesepuff View Post
    Grandkids are the Best!
    I'm learning that. She's our first. It was great to be able to watch over her and give the kids a break to go on dates again.

  7. #847
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    10/14/23 - Saturday

    OP L @ 3'
    45x5x3
    95x5
    115x3
    130x1
    145x4x3

    BP L @ 3'
    45x5x2
    95x5
    135x3
    185x1
    207.5x4x3

    Music - Acid Bath, Tranquilized; Dark Funeral vs Slayer, Dead Skin Mask; Bathory vs Motorhead, Ace Of Spades; Abbath vs Judas Priest, Riding On The Wind; Noctuary vs Metallica, Leper Messiah; Behemoth vs Danzig, Until You Call On The Dark; Vreid vs The Rolling Stones, Paint It Black; 1349 vs Pink Floyd, Set The Controls For The Heart Of The Sun.

    Notes — Sleep/Recovery situation hasn't improved much, but this is a light/frequency day for these lifts, so nothing stressful.
    - OP - Light (80%) sets across. Smooth, quick, and steady. I needed to do these to remind the body of what needs to be done for Monday's Intensity session. All good.
    - BP - Light (80%) sets across. Smooth and steady. I'll get another session of these (85%) before Friday's Intensity session. All good.
    Last edited by Bill Anders; 10-18-2023 at 11:51 AM. Reason: fixed the date. apparently I was 10 days early...

  8. #848
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    10/18/23 - Wednesday

    PP I
    45x5x3
    95x5
    115x3
    135x1
    155x1
    175x1 pin
    192.5x1 pin

    OP I @ 3'
    162.5x1x5

    BP - V @ 4'
    45x5x3
    95x5
    135x3
    185x1
    210x1
    235x4x4

    Music David Bowie, Always Crashing In The Same Car; Iggy Pop, Strung Out Johnny; Blondie, Detroit 442; Sex Pistols, EMI; The Saints, (I'm) Stranded; Jayne County, Max's Kansas City 1976.

    Notes This was to be Monday's workout, except heavier at 202.5/180/245, but I've just been drained over this past week, mentally and physically. I pushed it to Tuesday and now it's Wednesday. It's even a push to get out and do this. I just may find out that this slight reset isn't sufficient. Lots of plates spinning in the air over the next month+, so I'm distracted with those events. Physically, other than sinuses, no idea. It just is.
    Percentages below based on previously programmed weights (listed above)
    - Pin OP - 95% Intensity single. Technique, technique, technique. First attempt at the 175lb warmup was too far forward, so a no-go. After a quick reset and review of the fundamentals, it went fine. The main single was a good call. It went up smoothly to lockout, making me think that I could have gone +5lbs or even the original 202.5lbs, but I'm OK with this. This week just needs to be focused on getting back in the groove.
    - OP - 90% Intensity singles across. All good.
    - BP - 96% Volume sets across. All good.

  9. #849
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    10/20/23 - Friday

    SQ - H @ 6'
    45x10x3
    135x5
    185x3
    225x1
    275x1
    325x1
    370x3x3
    370x2
    345x3x2


    Rows L @ 5'
    65x5x2
    135x5
    185x3
    205x5x3

    Music The Bobby Lees, Ma Likes To Drink; Dua Lipa, Dance The Night; Feuerschwanz vs Ghost, Square Hammer; Rig Time! vs The Misfits, Halloween; White Zombie vs Black Sabbath, Children Of The Grave; Arrival Of Autumn vs Ozzy Osbourne, Bark At The Moon; Extrema vs Judas Priest, The Ripper; Alluvial, Fogbelt.

    Notes
    - SQ - Heavy Triples across. Last week I cut the SQs short at 225x1 due to sharp pain in my left adductor. Naturally, in the ensuing week, I've done nothing SQ-related (IOW, the wrong thing) and it hadn't been an issue for life. But it made itself known again during today's 135x5 warmup set. It didn't feel any worse up through that 225x1 rep, although during that rep I noticed that I may have been shifting weight towards my right side to compensate. I adjusted that and barely noticed the adductor discomfort during the 275x1 rep and not at all during the 325x1 rep. In other words, I had the progress that I would have experienced had I done some squatting during the past week. And returning after 2.5 weeks with a 96% effort was too much, as I only got two reps during that set; the first rep went fine, the second set was enough of a grind that I started to step towards the hooks, then called BS on myself and stepped back for a third, which barely got out of the hole before heading for the safeties. I recalculated for 90% to run out those remaining triples which were tough but manageable. The adductor wasn't an issue through those worksets, but soreness set it pretty quick immediately afterwards, so I didn't even get to enjoy the Delayed part of DOMS.
    - Rows - Light sets across. All good.

  10. #850
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    starting strength coach development program
    So...you had Early Onset Muscle Soreness? EOMS

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