Lifting to Live

[Mr. Bingley]

you rats

for me it's 2 days of trying not to think about work

[Bill Anders]

Make the most of that, Mr B. Remember, you aren't getting paid to think about it while you're on your break.

[Bill Anders]

8/29/22 - Monday

OP H @ 5'
45x5x3
75x3
105x1
125x1
140x1
152.5x3x4 4x3 PR

BP L @ 5'
45x5x2
95x3 p
135x1 p
175x1 p
205x5x3

Music — Frankie Ford, Sea Cruise; Discharge, The Possibility Of Life's Destruction; Bolt Thrower, Nuclear Annihilation; Cavalera Conspiracy vs Black Sabbath, Electric Funeral.

Notes —
- OP - Heavy Triples, repeat of last week's programmed lifts, but hopefully not a repeat of that fiasco. And it wasn't, as this should have been last week's 4x3 PR instead of today's. Don't mis-load, people!
- BP - Light day. Each set was better than the previous. I just need to replicate my form during that last set for my heavy singles later this week. All good.

[Bill Anders]

8/30/22 - Tuesday

SQ H @ 3'
45x10x3
95x5
135x3 p
185x1 p
225x1 p
275x1 p
315x1
345x1x5 5x1 PR

Chins 0, 0, 0

Music — The Hu, Shireg Shireg; Bad Brains, Big Take Over; Circle Jerks, Wild In The Streets; The Clash, Clampdown; Monolord, Empress Rising.

Notes —
- SQ - Heavy Singles. Slow and steady, none a grind. All good for this absolute PR at any rep scheme.
- Chins - Zeroes. Post-nap yesterday afternoon I noticed that my left shoulder was feeling out of sorts, similar to whenever I was weak, it was perpetually loose and easy to dislocate (and relocate). That was odd, since it has been many years like it felt like that. And I know that I didn't lay on it wrong, since it's a very specific orientation and movement that would get it to dislocate. The sensation lasted through the day, overnight, and through the squats, although it did feel better during those. So I approached the bar for the first chin, loaded the shoulders and started the pull, then thought better of it for this accessory movement. I'll have the the licensed massage therapist in the house give it a looking over when she gets home from her massage.

[Fred J]

You're having a great week with all those PR's. Nice!

[Bill Anders]

Thanks, Fred! I do like this 4-Day Heavy/Light split. It keeps that PR train rolling.

[Bill Anders]

9/1/22 - Thursday

BP H @ 2'
45x5x3
95x3 p
135x1 p
185x1 p
210x1
232.5x1x5 5x1 PR

OP H @ 2'
45x5x2
75x3
105x1
130x1
145x1
162.5x1x5 0, 0
132.5x5x3

Music — Testament, Apocalyptic City; Suicidal Tendencies, Subliminal; Gojira, Toxic Garbage Island; Machine Head, Slaughter The Martyr.

Notes — There was some residual "recently dislocated sensation" in my left shoulder that has been there since Monday afternoon, which had me concerned a bit about this workout. My bride found the issue, a tight upper pec, and has been working on it, as have I. It's better than it was a couple of days ago, but still pestered my thoughts.
- BP - Heavy Singles. All good. Nice and smooth for all five reps, which now establishes a new 5x1 PR, last set six months ago today (230x1x5 on 3/1/22).
- OP - Unprogrammed Heavy Singles. This was supposed to be Monday's Heavy Singles, but after last week's mis-load, I moved those Heavy Triples to this week to get that volume in. So I started thinking about trying the Heavy Singles this workout to finish out this cycle, though it wasn't ideal. That didn't work, likely due to lack of recovery from that workout as both attempts stalled about 3/4 of the way up, even though the shoulder was in my mind. So I reset to what this workout was programmed to be (Light 3x5) and finished up. Had I waited until next Monday for the standard 7-day gap between those Heavy Presses, they probably would go just fine, based on how both Presses felt going up as the bar passed my face, but whatever. Next cycle starts next week.

[Bill Anders]

9/2/22 - Friday

DL H @ 4'
65x5x3 p
135x4 p
185x2
225x1
275x1
315x1 h
340x1 s
375x1x2 375x1 + 375x0 s

SQ L @ 5'
45x5x2
95x5
135x3
185x1
225x1
245x1
270x5x3

Music — The Lion's Daughter vs Ministry, Burning Inside; Demon Hunter vs Prong, Snap Your Fingers, Snap Your Neck; Pain vs The Beatles, Eleanor Rigby; Anaal Nathrakh vs Iron Maiden, Powerslave.

Notes — Still some odd left shoulder issues going on to the point that I'm guarding it during quick movements. Getting under the empty bar for 45x10x3 warmup squats (which I do every workout) was slow and interesting. Tight and achy, but no pain.
- DL - Heavy Singles. I skipped power cleans for the 65 & 135 warmup sets due to the shoulder issue, swapping out paused deadlifts for those instead. Switched to straps for my last warmup just to make sure that I was going into my heavy singles primed. The first heavy single went solid, with only a slight slowdown at the knee, to lockout. The second got about an inch off the floor and stayed there. That makes the second cycle in a row that the second heavy single has not come off the floor more than an inch or so, so it's either a volume issue or it's time to drop to +15lbs each week during the cycle (10 reps, 6 reps, 2 reps). All Three Questions remain more than satisfactory.
- SQ - Light day. Just kept it slow getting under the bar to protect that left shoulder. All good.

[Bill Anders]

9/5/22 - Monday

OP H @ 5'
45x5x3
75x3
105x1
130x1
145x5x4
115x5x4

BP L @ 5'
45x5x2
95x3
135x1
175x1
207.5.5x3
175x5x3

Music — Devo, Mechanical Man (Booji Boy Version); B-52's, Devil In My Car; The Vandals, The Legend Of Pat Brown; Dead Kennedys, Police Truck; Blondie, Denis; Toy Dolls, Dig That Groove Baby.

Notes —
- OP - Programmed beginning of the next 3-week cycle, with a +2.5lb increase to 145x5x4 on this heavy volume day. I'm still dealing with a bit of shoulder weirdness that appeared last week, with random twinges and overall achiness, but no specific pain. I even did 45x10x2 yesterday to work things out and that made it feel a lot better. But today will be about exploration, as I won't actually be able to run this cycle due to planned and unplanned family issues that will include travel and time away from the gym, plus a need to not actually injure this shoulder as there's a lot of work to be done. In other words, I need a fully functioning shoulder before this weekend. Warmups felt good. Unracked the 145 and immediately felt a twinge in the front deltoid, so out of caution I re-racked, reloaded to 135 and had the same issue. So I dropped to 115 for the worksets, which were all good. I'm OK with that.
- BP - Oddly enough, the empty bar really fired up the front of the deltoid. So I took the same approach with these, which got me to 175x1, which felt OK, but I wasn't willing to push it harder today. The worksets felt fine, a mixture of smooth and quick due to the light weight, a bit of unsteadiness as I suspect I was protecting that shoulder a bit, and the occasional "this feels like a limit set!" Regardless, they got done.

[Mr. Bingley]

ah, the DK's!!

great stuff