Lifting to Live

[Bill Anders]

5/22/23 - Monday

OP H @ 2'
45x5x3
75x3
105x1
125x1
145x1
165x1x5

BP L @ 3'
45x5x2
95x5
135x3
185x1
210x5x3

Music — Linda Ronstadt, You're No Good; Alice In Chains, Man In The Box; Korn, Freak On A Leash; Siouxsie & The Banshees, Israel (Live); Bench Press, More Than That.

Notes —
- OP - Heavy Singles across. Smooth and steady. All good.
- BP - Light sets across. All good.

[Bill Anders]

5/23/23 - Tuesday

SQ H @ 5'
45x10x2
135x5
225x3
275x1
315x1
345x1
380x1x5

PC @ 3'
65x5x2
105x3
125x1
140x1
155x3x5

Music — Hatebreed vs Slayer, Ghosts Of War; Short Fuse vs White Zombie, Super-Charger Heaven; Oceans vs Deftones, My Own Summer (Shove It); Children Of Bodom vs Suicidal Tendencies, War Inside My Head; Trivium vs Type O Negative, I Don't Wanna Be Me; Sepultura vs Ministry, Just One Fix; Kreator vs Iron Maiden, The Number Of The Beast; Megadeth, Peace Sells...but Who's Buying?.

Notes —
- SQ - Heavy Singles. Heavy, but steady. All good.
- PC - Heavy Triples across. As an experiment, I shortened my rest break between my first and second set to two minutes, which was not a good idea; the three reps got done, but they were uglier than they should have been at this point in the sets. Back to three minutes. All good.

[Bill Anders]

5/25/23 - Thursday

BP H @ 3'
45x5x3
95x5
135x3
185x1
225x1
250x1x5

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

Music — Quad City DJ's, C'mon Ride It; Ini Kamoze, Here Comes The Hotstepper; Salt-N-Pepa, Push It.

Notes —
- BP - Heavy Singles across. Smooth and steady. Well, except for rep #2, where apparently I had my eyes closed as I unracked the bar, which led to a dive towards the left that I was thankfully able to catch and return to center before pressing it out. All good.
- OP - Light sets across. Quick, smooth and steady. I had to double-check after the first set to make sure that I had loaded it sufficiently. But honestly, I suspect that's where it should be at this point in each cycle.

[Bill Anders]

5/26/23 - Friday

HDL @ 8'
135x4
185x2
225x1
275x1
315x1
345x8 s

SQ L @ 5'
45x10x2
135x5
185x3
225x1
275x1
305x5x3

Music — Proven vs Biohazard, Punishment; Corrosion Of Conformity vs Black Sabbath, Lord Of This World; Anthrax vs Refused, New Noise; The Absence vs Suicidal Tendencies, You Can't Bring Me Down.

Notes —
- HDL - Single set. Smooth, steady, and brutal. Nothing like having to grab the rack to stay upright after dropping the last rep to the floor. Just as Haltings should be. All good.
- SQ - Light sets across. All good.

[Bill Anders]

5/28/23 - Sunday

OP H @ 5'
45x5x3
75x3
105x1
125x1
147.5x5x4

BP L @ 3'
45x5x2
95x5
135x3
185x1
212.5x5x3

Music — Danny & The Parkins Sisters, War (Is On Your Doorstep); Nine Inch Nails, Somewhat Damaged; Velvet Revolver, Sucker Train Blues; Linkin Park, With You; Korn, Trash; System Of A Down, Science; Slipknot, Welcome; Tool, Parabola.

Notes — This was to be tomorrow's session, but we have friends coming into town this afternoon for a night. Better to get this done now than try tomorrow evening after having to recover from frivolities.
- OP - Heavy sets across. Smooth and steady. All good.
- BP - Light sets across. All good.

[IronMike]

Siouxsie! Salt-N-Pepa! Velvet Revolver. And Linda. Ah!

Run-D.M.C., It's Like That: best album. Will listen to that next lifting session.

[Bill Anders]

Music. It's the spice of life, that's for sure.

[Bill Anders]

5/30/23 - Tuesday

SQ H @ 5'
45x10x2
135x5
225x3
275x1
315x1
345x5x4

PC @ 3'
65x5x2
105x3
125x1
140x1
157.5x3x5 PR

Music — The Klan vs The Seeds, Pushin' Too Hard; Bill Fury, Just Because (Live At The BBC); The Kinks, Milk Cow Blues; The Pleasers, (You Keep on Tellin' Me) Lies; Elvis Costello, Beaten To The Punch.

Notes — A late afternoon session due to a short-notice shift cover at the gig; I'm trying to avoid these afternoon sessions because it's starting to get hot in the garage.
- SQ - Heavy sets across. The first set was rough, especially rep #5, but it was not a lie. The second set wasn't a lie either, but rep #5 was rough enough that I extended my break before the third set to 6 minutes with the intent of 7+ for the last set. That seemed to do the trick, although rep #5 was rough for that third set. So 7 minutes it would be. From the first rep on, doubt started rearing its ugly face, all the way until the drive out of the hole on that grindy, brutal #5 rep. All good. I've been running on 5-minute breaks between 5's for a few years now; apparently it's time to run 6-7 minutes for my next 4x5.
- PC - Heavy sets across. All good. Note: I was updating my spreadsheet with this workout and realized, since I really didn't do cleans last year, that today's session set a new 5x3 PR over my 155x3x5 set on 9/15/2021.

[Bill Anders]

5/31/23 - Wednesday

BP H @ 5'
45x5x3
95x5
135x3
185x1
210x1
232.5x5x4

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

Music — The Replacements, I Will Dare; The Band, Look Out Cleveland; MC5, Kick Out The Jams; Leather Catsuit, Piece Of The Pie; The Clash, Garageland.

Notes — Wednesday is usually Rest/HIIT day, but I am compressing this week as I have my first real trail crew session scheduled Friday. We're clearing the logs off the trail that fell over the winter, either up to the snow line or the summit, whichever comes first, with up to 2,500' of elevation change on 3.5 miles of trail.
- BP - Heavy sets across. All good.
- OP - Light sets across. All good.

[Bill Anders]

6/1/23 - Thursday

RP H @ 8'
135x4
185x2
225x1
275x1
335x1 h
390x1 s
435x5 s

SQ L @ 5'
45x5x2
135x5
185x1
225x1
275x1
310x5x3

Music — Overkill, Devils In The Mist; Megadeth, Go To Hell; Slayer, Stain Of Mind.

Notes — Scheduled for tomorrow, but as I'll be hiking, climbing, and leading a saw team tomorrow, I wanted to get this done today. I'd rather be a bit tired and sore for that than try to do this on Saturday and not be recovered.
- RP - Heavy set. Smooth and steady. All good. Rare video here.
- SQ - Light sets across. Programmed for 3x5, but realized that I needed to save my lower back and hips for the work tomorrow, and since this is my light session, I cut it short after one set that went just fine. I'll get plenty of hip/glute/hamstring/back work tomorrow.