TYMR Geezer hopes to be worthy of your guidance

Age 62
Male
Weight 280 -> 260 (over 118 days)
Height 6'2" (ok maybe 6'1" now)
College football (knee)
11 years of triathlon (very experienced over trainer)

Series of injuries, and internet expert advice had me using a cane, and eyeing walkers at Target. Walked with trekking poles, because otherwise I could not walk very far, and the canes hurt my back. (maybe that over training wasn't the best idea)

Log comments: If there is a weight posted I did my 5x3 for the squat, or my 5 on the deadlift. My rack comes in next Wednesday, (YNDTFP alert) so most of the squats are done with a hex bar. If John's is in the comment, I had access to a rack and did a low bar squat.

Squat Deadlift Thoughts Days
3/25/2016 0 16 Failed Squat 0
3/26/2016 0 16 able to squat 0 1
3/27/2016 16 16 assorted hand weights 2
3/28/2016 30 30 3
3/29/2016 50 50 Hand weights only thing available 4
3/31/2016 50 50 6
4/3/2016 65 115 John's equipment 9
4/7/2016 45 115 Home 300 lb Barbell set 13
4/10/2016 45 125 16
4/13/2016 70 140 Squat setup at home Hex bar 19
4/21/2016 90 135 27
5/1/2016 95 145 37
5/4/2016 100 150 40
5/8/2016 105 155 44
5/11/2016 110 155 47
5/15/2016 165 160 foot knee allignment fixed squat 51
5/18/2016 170 165 54
5/22/2016 175 170 Pattern breathing for recovery 58
5/31/2016 180 175 67
6/4/2016 185 180 71
6/7/2016 190 185 74
6/10/2016 195 Hurt back on photo album shoot 77
6/13/2016 200 190 80
6/17/2016 205 195 Airdyne out of storage 84
6/20/2016 210 200 87
6/24/2016 215 205 91
7/4/2016 180 185 Tweak on warmup set at John's on 6/25 101
7/7/2016 180 180 Felt normal 104
7/10/2016 185 185 Good 107
7/14/2016 190 190 ok 6 min Airdyne after heavy 111
7/21/2016 120 195 knee problems / knee sleeves / moving 118

on 6/25/2016, I had access to John's rack and managed to tweak my right knee going too heavy the day after going heavy. (<-don't try this at home kids)
I also realized that the trap bar could not adequately simulate the low bar squat and began making space and shopping for a rack.

The last 2 weeks I helped my daughter move, and I was actually useful. (TYMR) I also re-tweaked both knees and discovered that all I seemed to need was a little more warmth. I had a cheesy knee sleeve and it worked great. Went to Dick's and got two neoprene knee sleeves. I'm pretty confident that my next cycle I'll revisit my recent 5RM in squat and DL (215/205). I'll post.

In the last week I also started doing HIIT on the Airdyne which seems to be working great, but may have added to those knee failures. The most recent workout with one knee sleeve felt great.

My middle lift for most of the above was a clean and OHP. Shoulders had some iffy moments so I did not push up the weight very often. I'm hoping that next Wednesday I'll be able to follow the program much more closely. Yes I realize that I'm DL-ing twice a week... but at half my body weight recovery has not been a problem... I know that when I get to real weight, I will need to do this correctly.

My goal is to squat 405x5x3 and DL 405x5 and bench 300x5 at 220 lbs.

Thanks to all of you that post answers on the forums. I've found many very good answers to my problems... especially the self inflicted ones.
I feel 20 years younger. TYMR

Humans are not physically normal in the absence of hard physical effort. -Ripp

Do you live within 100 miles of a certified SS coach? If so go see him at least once per week. If you live within 1000 miles see him/her at least four times a year. Don't do anymore damage to yourself when you have access to certified SS coaches.

Good advice.

Scheduled a squat seminar at Jonathan Sullivan's facility. Good investment in two way... I learned something when I got there, and not wanting to embarrass myself I started doing videos of my squats.

Bought a real rack, no more trap bar squats.

7/03/2016
Squat (actual low bar squat but struggled with depth)
45x5
95x5x3
tweaked my back, not used to this yet and still beat up from moving someone

BENCH
95x5x3

8/4/2016
SQUAT
45x5
100x5x3

CLEAN AND PRESS
60X5X3

DEADLIFT
205x5

2 lift days a week (I'm 62)
BLAH BLAH BLAH... LOT OF PAGES
Squat seminar
knee sleeves / better form
Barbell Medicine Book
... fixed a stalled deadlift 255 and squat 215 with protein powder and spreading lifts across 2 days

1/16/2017 Monday
SQUAT
45x5x2
150x3
190x1
220x0
Didn't feel right called it, this is before the protein powder hit

1/17/2017 Tuesday
BENCH
45x5x2
80x3
110x1
130x5x3


1/21/2017 Saturday
SQUAT
45X5X2
150X3
190x1
220x5x3


DEADLIFT
135X5X2
180x3
220x1
260x0
245x0
220x5
*** decided I needed to read the forums more, check fundamentals from books / videos... felt gassed

decided to spread workout across two days... got my protein powder... ordered Creotine monohydrate
lower reps on warmups where possible, sipped gatoraid as well water during workouts

1/24/2017 Tuesday
SQUAT
65x3x2
160x3
190x1
222.5x5x3
felt great

1/25/2017 Wednesday
CLEAN AND PRESS
45x5
65x3
80x5x3

DEADLIFT
135x3
180x3
220x1
260x5

I feel great and back on track. I also started micro-loading recently with a pair of 1.25lb weights.

Doing well, keep practicing that technique. Take an extra day off if you aren't feeling right, I've found that when I don't feel like I'm recovered..... I'm not. Learnt that a couple of times already and it makes sub par training.

If you don't eat tons of red meat, you will notice a huge difference after a week or two on creatine. You will probably put a couple of kgs on in water (in muscles not under skin) and you will have so much more Recovery between sets and you will feel stronger

Were you there a few weeks ago? We probably met. I'm glad to see you back on track.

Hi Carson, went to the fall seminar. They said you were usually there but not that day. Great seminar. I wanted to thank you in person, perhaps another time.

Couple days of 5g creatine, not expecting a lot for a week or so.

Fri 1/17/2017
Squat 65x3x2 160x3 190x1 225x5x3

Sat 1/18/2017
Bench 45x5 80x3 110x1 132.5x1 120x4 110x5
The PR work set was planned for 132x5x5x3. It has been more than a week since I benched. Otherwise felt good going into this.
May back up to 130 for next week.

First issue since I started the protein shakes. My job takes a lot out of me. lifts generally go better early in the week. Saturday I typically recover from my work week.
No panic. Keep moving the squat and the dead lift and things are good.

I'm attempting to implement a 4 day program. With Squats only on Monday and Thursday and Press/Bench/Dead lift on Tuesday Thursday. (alternating press/bench 1 DL/wk)

I think I can be more consistent on this schedule and hope to have better energy to progress on my Squats / Deadlifts. So far it feels good and seems doable. I'll know more in a month or two.

Ok, those last two lifts were 1/27 & 1/28. I'll do better.

1/30/2017 Mon reviewed videos and not enough depth on previous squats, additional depth seemed warranted on the warmups as well even though they were "fine"
Squat 65x3x2 160x3 190x1 220x5x3 (still had 5 bad depth squats across this work set) (warmups were fine)
Set felt just as heavy as a pr set, probably stay at this weight and try again... failing that I'll go down to get depth.

2/1/2017 Wed scheduled for Tue but... life
CLEAN AND PRESS 45x5 65x3 82.5x5x3 PR =)
DEADLIFT 135X3 185X5 225X1 262.5x0 255x0 245x5
Creotine appears to be kicking in. was more aggressive in my retries. previous failed attempts had me pretty down. I still had some piss and vinegar after two fails. I got the bar off the ground with both fails.

My job has had toxic levels of stress for the last couple months. Year end sales support will do that.

Every time I use my rack is a small victory. I'll be back.

While this study is not as well written as "The Barbell Prescription" (first ballot hall of fame book), it does confirm some of the notions I've had about my own journey.
Effects of resistance training on the inflammatory response
Namely, HOLY SHIT has my inflammation improved. Not to mention my level of pain. This program has been a miracle.... there is just not another word for it.

I fully realize that my "adherence" to the diet & rest / recovery advice is remarkably less than optimal. And I'm old (62), and injured (referred several time for knee replacement), had a military disability for back injury / pain. Oh, and I've been a special snowflake. Program still did great things for me.

No excuses, no apologies.

Today is my rest day. Nothing to see here.

6/14/2017

5RM's as of 4 weeks ago when I got injured.

SQ 232.5 3 sets of 5
OP 85 3 sets of 5
BP 125 3 sets of 5
DL 255 1 set of 5

Injury was first noticed descending stairs rapidly, left (good) knee gave out. Was unable to load with very sharp pain well above knee. (thinking ligaments where quads attach?)
I never figured out how I injured myself. But am suspicious of new knee sleeves that were too short and too tight. My brother also injured his knee (not as bad) at the same time, we got them together. We have since discarded them, went back to my old pair.

Initial attempts to squat "unloaded" went stupid bad.
Decided to work "the range of motion I had" which ended up being sort of odd.
Then I tore my rotator cuff.
Did Rip's video for that. TYMR.
Decided that putting the bar in the squat rack, I could do an "unweighted" squat hanging on to the bar. (like a reverse pullup) Of course it was difficult to simulate the squat motion at first. But after a several sessions I got full depth.

Then I was able to squat with the bar, lacking some depth.

During this outage, I backed off on my DL to 135. and began ramping up to what I though I could handle. I lifted twice a week, and Deadlifted each session.

Wednesday 6/7/2017
Press 2x5, 52x5x3
Squat 0x5, 45x5x3 Depth OK (had been problematic)
Dead 135x5, 225x5

Saturday 6/10/2017
Press 55x5x3
Squat 0x5, 55x5x3 Depth a problem
Dead 135x5, 235x5

Sunday 6/11/2017
Hiit Airdyne 5/15/5 15sec @75 rpm / 45 sec @ 30 rpm New

Tuesday 6/13/2017
Press 65x5x3
Squat 0x5, 80x5x3 FULL DEPTH
Dead 135x5, 240x5

I really feel like my dead lift, although limited has carried me.
With my Squat 5RM at 232.5, I figure that once I get to 190 squat I should quit Deadlifting every session.
Knee is feeling better, almost able to walk down stairs normally... normally for me. LOL.
Once my press gets to about 80, I'll start alternating with the bench again. I'll be micro loading from here also.

This has been a little bit of a mud slog, but I'm finally getting some traction.
It is great to be squatting again... even in modest amounts.
This has been weird. I'll feel better when I can get above 80% of my 5RM (190-ish) on the squat again.

The take away for me is don't get demoralized with setbacks. Keep working and work smart.
If you're not smart... be cautious.
The reason I was so cautious on the Dead was that it was the only lift I had that made me feel "like I was still lifting". I needed something... even if it was sub optimal.

Keep plugging away, it seems to get better for us mature gentlemen with consistency and patience.

Cheese puff. I don't know how I missed your comment about the Fall Seminar. Sully and Chris Kurisco usually run the camps several times from fall through early spring. I'm sorry I missed you. The Seminars or Camps are great helps. Do you plan on attending the Fall Classic. It's been held in Chicago the last two years. If it is held there again I'm pulling a team from Greysteel together in order to attend. Sully should be there as well as a couple of other members of our group. I hope it's again in Chicago and I hope we get to meet.

@Carson
I watch for those camps, they fill up fast... LOL. I actually want to bring my brother and nephew.

It would be great to meet you. I'll watch for that Fall Classic as well.

6/14/2017
hiit 5/15/5 15/45 40rpm/80rpm
Somehow talked myself into the 15 minute middle section instead of 20. LOL.
Sweating bullets. Also notice a marked improvement in my walking. I'm glad for it.
I hope it does not affect my recovery too adversely.

6/16/2017
PRESS 45x5 66x5,5,5
Squat 0x5 45x5 115x5,5,5
Dead 135x5 245x5


6/19/2017
Press 45x5 67x5,5,5
Squat 45x5 125x5,5,5
Dead 135x5 248x5

Shoulder is feeling better.
Squats finally feel good at full depth.
Left knee still noticeable weak especially on stairs... but I don't have to go backwards down them any more.

Next incr
1lb incr on press again (to 75 then alternate with bench same incr)
10 lb on the squat (to 210... pr 232)
2lb on the Dead (to PR)

Staying with the dead every session (3 day cycle) until Squat is reasonably heavy... guessing 200 or so

I do seem to be digging my way out of this hole.
Cut back on HIIT due to lack of recovery after the 3rd cycle. Hope to periodically include.

6/24 Saturday (5 days... oops)

Press 45x5 68x5,5,5
Squat 45x5 135x5 140x5 145x5 (decided to increment +5 on work set, as each set got easier)
Dead 135x5 250x5

6/27 Tuesday (3 days)

Press 45x5 69x5,5,5
Squat 45x5 155x5 160x5 165x5 (+10 between sessions +5 each set)
Dead 135x5 252x5 (+2 getting close to 265 5RM... where injury occured day after workset)

Will continue to dead each session until Squat gets to 190 (81% of my former 5RM)

KNEE
Still struggle on stairs going down stairs (left knee, formerly my "good knee")

RT SHOULDER
Feels much better, will alternate Press with bench after hitting about 75, figure to stay at 1 pound incr

DEAD
Deadlift is saving my life here... the other lifts are rehabs... but progressing

It's good to see you back at it. I keep bugging people about the Fall Classic. No word yet. Here's hoping it's in Chicago again.

6/30/2017 + 3 days from prior lift

press 45x5 70x5,5,5
squat 45x5 all fail about quarter depth, need to read up on this injury
dead 135x5 185x3 254x5

After much searching the injury appears to be quad tendonitis. So, no star routine, work to get the inflation down.
Also several aspects of my squat will receive a lot of study and attention.
Might also try a little more lift in my squat shoes.

7/3/2017 +3 days since prior lift
press 45x5 71x5,5,5
squats partially unloaded (pull up) x5 almost half depth. no pain. I'll take it
dead 135x5 185x3 256x5 grip felt a little lacking right hand last rep.

Probably won't do a real squat until I get new lifting shoes.

There are now five area SS coaches. Have you met with any of them yet?

Quote:

---

Originally Posted by carson

There are now five area SS coaches. Have you met with any of them yet?

---

I guess I'm about due.

Need to lose my symptoms of left quad tendinitis, first.
- Sharp pain above left knee when flexed under load
- Left leg "giving out" under load
- inflammation
- much pain descending stairs if not done backwards

Will do progressive light testing of my range of motion with my work sets. Seems like I'm making progress with the knee.
Shoulder is much better, Press is coming back.

Plus I gave my lifting shoes away, looking for a better fitting pair. I figure I've got time to shop now. Might just buy a bigger size of the ones I had.
(aka Adidas Powerlift 3 - Men's) I have wide feet and the 11.5's did not cut it long term. I can usually get by with 11.5's but prefer EE if available.

Probably search the forum some more on the shoes though.

7/5/2017 +3 days since prior lift
press 45x5 72x5,5,5
squats partially unloaded (pull up) x5 full depth. no pain. I'll take it
dead 135x5 185x3 257x5 grip felt a little lacking right hand last rep.

Listened to "Good Calories, Bad Calories" by Taub.
All the science of a Sully literature review, but none of the humor. Still good though.
But, I am not a young man... is there a conclusion coming... Bueler... anyone???

Siri gets all confused when I try to play the album ROCKISDEAD... (a Sully recommendation above reproach)
Siri wants to play Punk rock is dead... meh.

Bought some used weights today to free up a set form my daughter and son-in-law.
Daughter has Crohns and a change in metabolic chemistry seems in order.
My guess is that a shift in diet away from "white flour" products, and sugar along with LP is not insignificant. What is the meager cost of a home gym?

Got some plates for myself that "look more like" my grey Troy (milled) plates.
Troy's are much nicer and have a much better lip, which matters on the 45's.

Bah... should have payed more for something more comparable to my Troys.... just missed on a bunch if Ivankos... 6x45's no less. Such is Craigslist.

I'm going to slowly and progressively test my left leg (quad tendinitis) so that my "squats" can be actually trained again.
Reasonably happy with the rehab of my right rotator cuff tear. Waiting to start alternating with bench until 80 pounds.

Life begins at the end of your comfort zone.

Background music: Good Calories, Bad Calories - Taubes

7/10/2017 +4 days since prior lift (note prior date was wrong)
press 45x5 73x5,5,5 (keep getting my +1, but some shoulder discomfort)
squats partially unloaded (pull up) x5 full depth. 0x5,5,5 (ok, just me no bar, reasonable depth aka hit my depth bungie)
dead 135x5 185x3 258x5 (got my +1, felt good, certainly better than my prior workout)

A little alarmed that I tweaked my left quad tendinitis on stairs.

Very inspired by the Sullydog logs... up to page 4.

Rotator cuff issues are mostly a memory except starting a lawn mower.

Felt good to be able to go through the squat range of motion without pain. I'll be taking it easy.
I'm living on one lift here.

I honestly think it is better to be a failure at something you love than to be a success at something you hate. - George Burns

Age: 63
Weight: 270
Height 6'2"
Body fat percentage: 100%... at least.

Ordered Do-Win shoes and a Rogue B&R bar to go with my Rogue Matt Chan Black bar. Now if only my lifts were this serious.

I like having one inside and outside the cage. I really like the Chan for deads, seems like the B&R will be for Dead Lifts.

Recently gave my initial weight set to my daughter and son-in-law.

Gave my Adidas Powerlift 3's to my brother. After 6 months they seemed too tight (aka narrow).

So, I have more money in my bars than the rest of my equipment combined.

I am confident that I'll make progress that will one day justify these bars.

Very pumped about Game of Thrones starting again in 6 days.

Age: 63yrs 2 months
Weight: 269
Sullydog log page: 31 LMAO

7/17/2017 +3 days since prior lift

press (87.5) 45x5 74x5,5,5 some noise, one twinge
squats (232.5) 0x5 45x5,5,5 (this is +45 over prior)... had to try my new B&R bar... nice knurling!
dead (265) 135x5 185x3 259x5

Finished Good Calories, Bad Calories by Gary Taubes
Cutting way back on carbs. What the hell?
Seems like reasonably synergy with what I'm up to. I'll just watch for the soreness Rip mentions when he discusses low carb. I'm guessing I won't go that low. At a weight of 269, which means 269g of Protein a day is a low end number. My fairly standard 3 eggs, half a chicken, hunk of cheese, 16 oz yogurt, and some nuts is approaching half of that.

So, Lucy, u gotz some splaining to do. Maybe more protein powder.

By my calculations... 269g of protein is 42.7 eggs. Cool Hand Luke didn't even eat that many!

Age: 63yrs 2 months
Weight: 270

7/15/2017
Took a fall, to avoid face plant I caught myself sort of like a push up.
Everything was fine except I tore my rotator cuff again.
I was camping.... no access to a rack.

7/16/2017 Sunday
Before I showered from my wilderness adventure, I did the suspended bar arc and then start at the top press with a doll rod (2 lbs), 10 arcs 10 presses.
Got some relief... did not want to over do it.

7/17/2017 Monday +3 from prior worksets
Skipped my normal 4 minute trampoline/cardio/circulation routine for:
3lbs 10xarcs 10xpresses
4lbs 10xarcs 10xpresses
5lbs 10xarcs 10 presses

Felt better with each rep.
PM
6lbs 10xarcs 10 presses
7lbs 10xarcs 10 presses
8lbs 10xarcs 10xpresses

SQUAT (232.5) 0x5 50x5,5,5 It is a long way from a two wheel squat to a bar and 2x2.5's.

DEAD (265) 135Xx5 185x3 260x5 Body weight - 10

Feel like I need to be cautious with the dead lift. Seams like the only lift I can do heavy, can't afford to push the envelop there too much. Really need that shot of growth factor to heal all my other ouchies.

This being my third torn rotator cuff, all on the right shoulder, I'm much better at the rehab. I think this time I'll throw in some real low ball benches early instead of waiting until 75 or 80 pounds. I think I'll continue the 3 sets of one pound increments twice a day until about 45 pounds, then I'll figure out where to go.

So two days from an injury like that, my right arm is almost "operational" for every day life. So, you gotta like that. Rip's rehab video is great.

You will be tested. Pass the test.

7/17/2017 Tue

arc and press 12,13,14 x10 AM

7/18/2017 Wed
AM
arc and press 17,18,19
bench 2x10

PM
bench 3,4,5 x10
arc and press 22,23,24


7/19/2017 Thu
AM
arc and press 27,28,29 x10

decided to cut volume back to 5 on recovery lifts

PM
arc and press 32,33,24 x5
squat 45x5 65x5,5,5 +15 from prior
DL 135x5 185x3 261x5 *** Immigrant Song - Led Zepplin ***
bench 2,3,5 x5 +1,2,3 from prior

Sorry to hear about your torn rotator... I suspect I've done the same recently. Would you happen to have a link to the rehab vid you pertained to? I've been taking Ibuprofen to reduce inflammation and icing the affected area. Seems to be working albeit slowly.

Rip's rehab for rotator cuff surgery.

Shoulder Rehab | Mark Rippetoe

Just finished "Good Calories, Bad Calories" - Gary Taubes great info... dry as salted cardboard
Began "Keto Clarity" - by some guy with a blog... much lighter listen but some good info
Decided that being morbidly obese sucked.
Rip says losing weight is a fools errand.
I'm just the fool for the job.
Going Keto, soreness be damned, I can barely lift anything anyway... seems like a good time.

FELL DEEDS AWAKE!

FRIDAY 7/20/2017 Weight: 270 Height 6' 2" BMI (my scale): 36

AM
Bench 7,8,9 (pounds) x5 (single set) (guessing my 1" doll rod 5' long is about 2#)
TRC (torn rotator cuff drill from video) 37,38,39 # x5
PM
TRC 42,43,44# x5
Bench 12,13,14# x5 each set gets easier on these and TRC

SATURDAY 7/20/2017 Weight: 271 (nice start)
AM
Bench 17,18,19# x5
TRC 47,48,49# x5

*** injury ***
Fell and re-injured my rotator cuff, could not sleep worth a damn. Serious pain.

SUNDAY 7/20/2017 Weight: 272 (diet going great!!!)
bad sleep
AM
TRC 22,23,24 x5 (-27# from last lift...@#$%)
bench 7,8,9# x5 (-10# surprised I could do that at all... warmed up with just the 2# bar and thought I dry more)
Squat 45x5 felt real bad... bad depth
Scheduled Dead lift... can wait until tomorrow

MONDAY 7/21/2017 Weight: afraid to look
miserable sleep, really bad mood... even for me

bench 12,13,14# x5
TRC 27,28,29# x5
Squat 45x3 all fail, felt real bad
Deadlift 135x5 185x3 262x2 262x0 WTF could it be that sleep is important? Fuck!

TUESDAY 7/21/2017 Weight: 265 sleep: no not really, real tired
AM
TRC 37,38,39# x5

WEDNESDAY 7/22/2017 Weight: 264 (well something is moving in the right direction)
First good night's sleep is a while.

AM
TRC 42,43,44# x5
Bench 17,18,19 x5
PM
Bench 22,23,24 x5
TRC 47,48,49 x5

THURSDAY 7/23/2027 Weight: 264.0
sleeping good, soreness gone, I think the dead-lifts are saving my life here

AM
TRC 52,53,54# x5 (ok probably stop the incremental loading on sets now)
Bench 32,33,34# x5

PM
Bench 32,33,34# x5
TRC 57x5,5,5 (57#, 3 sets of 5)
SQUAT 2x5,5 45x5,5,5 forced knees out more, first set that has felt good in a while
DEAD 135x5 185x3 262x5 (damn near body weight... hoping going up 1# on the bar, and down 1 or 2 on the scale will have me there in 3 days!!!)

Moral of the Story:
- don't tear your rotator cuff
- don't re-injure your rotator cuff
- don't get quad tendinitis
- SLEEP BETTER
- when all else fails... do more dead lifts

New lifting song: Southern cross -Crosby, Stills and Nash

Friday 2/28/2017 Weight: 263.6
Started feeling like I'd added too much volume as the weight moved up slowly. Probably only do 3 sets of 5 on both lifts.

TRC 58x3


Saturday 2/29/2017 Weight: 264.1

Bench 45x3

*** injured the shoulder later in the day. I've got to take better care of myself. Damn.

Sunday 3/30/2017 Weight 263.8

Sore as hell. Decided to go 5 min Airdyne slow, then a set of TRC (torn rotator cuff movements from video).

TRC 22,32,42,42,42,42,42,22,2 x5
50 minutes or so of airdyne.

So much for saying I wouldn't overdo volume. I had been up to 57# just before reinjury.
Other than the soreness, I'm feeling real good.

7/31/2017 Monday Weight: 264.2

SQUAT 2x5,5 45x5 65x5,5,5 +20 (5RM 232.5 reset due to left quad tendinitis)
DEAD 135x5 185x3 263x5 +1 (5RM 265) Body weight 264.2

shoulders sore from excessive volume/injury/stupidity.

8/2/2017 Wednesday
Tried some kettlebell swings. 25#x20 for 5 sets. Wondering about weight / volume.


8/3/2017 Thursday Weight: 261.4 (-3.0)

Bench 45x5 50x5,5,5 +5 felt good
SQUAT 2x5,5 45x3 85x5,5,5 +20 (5RM 232.5)
DEAD 135x5 185x3 264x2,0 +1 (5RM 265) Body weight 261.4 *** First Body Weight Dead lift ***
TYMR, TY Sully, TY Chris Curio

Deads had been going up real well on the +1# incr, will back off some on the kettlebells.
I felt good, been sleeping well. Lot of stress at work.
Cut back on carbs, not on protein. So I am in Ketosis some.
Hope I can keep making 20# jumps on the squat to about 180... we'll see.
Squats felt real good. I think my prior problem was knees tracking in too much.

8/5/2017 Saturday

Squat 45x5 85x5


8/7/2017 Monday Weight: 260.8
AM
TRC 2X5 22X5 32X5,5,5
KETTLEBELL 25x20

PMA
SQUAT 45x5,5 95x5 115X5 135X5 155x5 Felt really good for a change, wasn't tracking my knees out enough
DEAD 135x5 185x3 264x0 260x0 245x1 may be the end of my twice a week dead lifts. Was really gassed

new kettlebell 35x10

too many reps, especially squats. But need to get this back up to the point where it "counts".
I will find more gas!

8/8/2017 Tue W-258.8

TRC (press with arch) 22x5 37x5,5,5
KBS (kettle bell swings) 35x11,10,11,10


8/9/2017 Wed AM
TRC 22x5 42x5,5,5
KBS 35x10,10,10

8/10/2017 Thursday W-259.5
Squat 45x1 Supposed to be heavy day, substantial knee pain, decided this was a bad idea.

8/10/2017 Friday
TRC 22x5 47x5,5,5

8/11/2017 Saturday W-261.5 (supposed to be Thu... wore knee sleeves longer)
Squats 0x5,5 45x5 95x5 135x5,5,5
Dead 135x5 185x3 260x0 225x5

Happy with those squats but the dead was ridiculous. I felt gasses really bad. suspect it was the KBS (kettle bell swings). I thought they were sort of "nothings", because they didn't feel like much. Clearly serious adjustments need to be made.

8/12/2017 Sunday W-261.9
KBS 25x5,5,5 Cut the volume, cut the weight cut the sets
TRC 22x5 48x5,5,5

THOUGHTS
Glad my left knee was able to do squats with "some load". Think I need to be more focused on knees tracking out. Struggled with foot spacing.
Knee sleeves are even more important than I thought.
Kettle bell swings will fool you. Don't feel like you're pushing but they kill your recovery. We'll have to see if the trade off is worth it. But this form of aerobic work / active recovery seems to agree with me if I can do the right amount.
Uncoupled the press (TRC) from the rest of the workout because I can do it in the mornings and space it every 2 days instead of every 3 or 4 days.
I don't think I've hurt my rotator cuff this weekend... which is a first. Let's see if I can get that on track. I'm starting to micro load the press (TRC).

Monday 8/14/2017 w-261.9
AM KBS 22x10,10 (t-handle actually weighs closer to 2#)
TRC (press) 22x5,5
PM KBS 22x10,10
TRC (press) 22x5,5 (just my lightest metal bar)

Tuesday 8/15/2017 w-260.1
AM KBS 22x5,5,5,5,5
TRC (press) 22x5 49x5,5,5 sadly this is my work set, but my shoulder is feeling a lot better

PM SQUAT 0x5,5 45x5 95x5 145x5,5,5 Lt knee was feeling it but not the same problem. Still have trouble keeping my knees out enough.
DEAD 135x5 185x5 240x5

OK, at least I don't feel overtrained from those kettlebell swings.
I'll continue the light presses (TRC) for the time being. going heavy every other day. Morning and evening sets, mostly light... sort of an active range of motion, I think the arc part is helpful.

I suspect much of this nonsense will have to cease when I recover my Squat workset to my 5RM of months ago (232.5).

Wednesday 8/16/2017 w-257.7 (lowest in many years)

AM
KBS 24x10, 10
TRC 22x5,5
PM
KBS 24x10,10
TRC 22x5,5

Thursday 8/17/2017
AM
KBS 24x10,10
TRC 22x5,5

Feel overtrained. work stress also dehydrated as it turned out. I'm usually better about that.
Took a couple days off

Sunday 8/20/2017 w-259.7

Squat 0x5,5 45x5 95x3 150x5,5,5
Dead 135x5 185x3 245x5
KBS 24x10

Let myself get real dehydrated, screwed up recovery and sleep.
Stupid mistakes.
Squat finally feels like I'll be able to make progress. Just have to keep my knees out.
KBS (kettlebell swings) are a two edged sword, big boost in work capacity, always seem to be flirting with overtraining.
The movements feel like nothing.... like I should double the weight and reps. My experience says different.

Monday 8/21/2017

KBS 24x5,5,5,5
TRC (press) 22x5 50x5,5,5

TUE 8/22/2017 w-265.5
KBS 24x10,10
TRC 22x5,5

WED 8/23/2017 w-254.9
KBS 24x5,5,5,5
TRC 22x5 51x5,5,5

THU 8/24/2017 w-256.1
KBS 24x10,10
TRC 22x5,5

SQUAT 0x5,5 45x5 95x3 160x5,5,5 (10# jump felt very heavy)
Dead 135x5 185x3 246x1 225x0

Felt good but I think my days of 2 deadlift sessions a week are over.

Friday 8/25/2017 w-256.0

KBS 24#x10,10
TRC 22#x5,5

### SNOWFLAKES HAPPEN

Monday 8/28/2017 w-258.9
KBS 24x5,5,5,5
TRC 22x5 52x5,5,5

pm
SQUAT 0x5,5 45x5 95x3 135x1 165x5 170x5,5

170 is 73% of 5RM, trying to make keeping my knees out more natural, less jerky
no Deadlift this session. need to drag my squat out of the tank.

8/29/2017 TUE

KBS 24x5,5,5,5
Bench 22x5,5,5

Bench felt a lot better. But an empty 22# bar is not a lot of resistance.

WED 8/30/2017
KBS 24x5,5,5,5
TRC (press) 22x5 53x5,5,5

THU 8/31/2017 w-256.4
KBS 24x5,5,5,5
Bench 22x5 24x5,5,5
PM
SQUAT 0x5,5 45x5 95x3 135x1 175x5 180x5,5
DEAD 135x5 185x1 246x5 failed this on 8/25

VERY HAPPY with this workout. Going down to 1 rep on the 185 warmup set seemed big
Also just one Dead session a week was huge
But I'm just as happy with the squat progress. Trying to get back to my old 5RM of 232.5. So I've been wiggling up 5 on the second work set and calling it good. Sue me.
I get to 90% and the freelancing is over.
Had a little muscle tighness on left leg inner thigh. Not the same as the Quad Tendonitis previous encountered. I'm probably just a little paranoid.
It felt like a good workout... it has been a while since it has.

Wed 8/30/2017

KBS 24x10 xssets
TRC 22x5 x2 sets

THU 8/31/2017

KBS 24X5 x4 sets
Bench 22x5 x3 sets second bench since torn rotator cuff

pm
SQUAT 0x5,5 45x5 95x3 135x1 175x5 180x5,5
DEAD 135x5 185x1 246x5

FRI 9/1
KBS 24X10 x2 sets
TRC 22x5 x2 sets

Mon 9/4 w-256.8
KBS 24x5 x4 sets
TRC 22x5 x2

pm
SQUAT 0x5 x2 45x5 95x3 135x1 185x2 180x0 AHHHHHHH
this was a bad miss
time to answer the 3 questions and re-read the blue book

Tue 9/5
KBS 24x5 x4
BENCH 22x5 27x5 x3

WEd 9/6/2017
KBS 24x10 x2
TRC 22x5 x2

Thu 9/6 2017 w-254.8
KBS 24x5 x4
TRC 22x5 55x5 x3 (arc to top then press, Torn Rotator Cuff movement)

pm
SQUAT 0x5 x2 like figure 2-13 in the blue book (palms together elbows on knees)... on page 20 "Remember, proper depth is essential to the squat, and this low bottom position lays the groundwork for your attaining a good depth from now on."
*** perhaps I need to read this once in a while, because I hate this position... and this hate seems to creep into my form. ***
45x5 x2 95x5 (ment to do 3) 135x1 185x5 x3
DEAD 135x5 195x1 247x5

Should have reread blue book at the first sign of trouble.

Thu 9/7/2017 w-254.8
KBS 24x5x4
TRC 22x5 55x5x3 (press with arc/rehab)
- pm
SQUAT 0x5x2 45x5x2 95x5 135x1 185x5x3
DEAD 135x5 195x1 247x5

Fri 9/10
KBS 24x10x2
TRC 22x5x2

Mon 9/13
KBS 24x10x4
TRC 22x5 56x5x3
-pm
SQUAT 0x5x2 45x5x2 95x3 135x1 190x5x3

Tue 9/14
KBS 24x10x4
BENCH 22x5 32x5x3

Wed 9/15
KBS 24x10x4
TRC 22x5 56x5x3

Thu 9/16
KBS 24x10x2
TRC 22x5x2
-pm
SQUAT 0x5x2 45x5x2 95x3 135x1 195x5x3

Fri 9/17
KBS 24x10x3
BENCH 45x5x3

Tue 9/18
KBS 24x10x4
TRC 22x5 58x5x3
-pm
DEAD 135x5 195x1 248x4 248x1

Re aggrevated my torn rotator cuff, will ease back into the press/bench
*** I've been doing two heavy lift nights per week. But I'm going to spread out across 3 days. Probably squat on Mon/Fri and Dead on Wednesday.
Combination of real life issues and lack of consistent progress on "two lift" nigths. Been doing my shoulder rehabs in the am and like that.

Wed 9/19
KBS 24x10x2
TRC 22x5x2
-pm
SQUAT 0x5x2 45x5x2 95x3 135x1 200x5x3

Thu 9/20 w-255.4
KBS 24x10x2
TRC 22x5x2

Notes: Very happy finally have my squats to 200 (232.5 was a while ago)
Need more sleep, and a lot less stress.

Looking good... Feeling good. - Billy Ray Valentine

Sat 9/24/2017
K 24x10x2 K= kettlebell swings
P 22x5x2 P= oh press with arc to top

Sun 9/25/2017
K 24x12x2
P 22x5x2 reread blue book on ohp today. grip too wide
will work in slowly
K 33x15x3 upped weight and volume
P 22x5x2

Mon 9/26/2017
K 33x15x3
P 22x5x2
--pm
SQUAT 0x5x2 45x5x2 95x3 155x1 205x5x3 * boom *
K 33x15

Tue 9/27/2017
K 33x15x3
P 22x5x2

Wed 9/28/2017 w-254.4
K 33x15x3
P 22x5x2
--pm
DEAD LIFT 135x5 195x1 248x5 *boom*
K 33x15x2

Notes: so far so good on teh Mon/Fri Squat and Wed Deadlift
Probably need to reread the blue book more often.
I narrowly missed 248 on the prior workout.
Stress out of control at work.
Sleeping poorly,
Eating... ok-ish but problematic.
Well, I have nice bars.

Thu 9/29/2017
K 33x15x3
P 22x5x3

still sick, upper resperatory infection, not sleeping well, tired, sore, dripping blood an puss, waiting for the first hard frost to kill the mold, be much better then. Nettie pot (aka salt water up nose), hot tubs, vicks and steam.


Fri 9/30
K 33x15x3
P 22x5x3

Mon 10/2
K 33x15x3
P 22x5x3
-pm
Squat 0x5x2 45x5x2 95x3 155x1 210x1 206x0
Just felt weak... should have been easy to get 210x5x3, not even close

Wed 10/4 CB day
K 33x5x3 still feel bad
P 22x5 32x5x2
-pm
Deadlift 135x5 205x1 249x5

Sun 10/8
K 33x15x3
P 22x5 37x5x2
- pm
Squat 0x5x2 45x5x2 95x3 155x1 206x0 185x5x3
K 33x15x2

thought: Well my form sucks, so I've been warming up with 5 body weight squats with my palms together to get my knees out.
My weight has been shifing forward during the lift.
My hip drive sucks.
Rereading the blue book, I have all the "right ideas" I'm just going to pound on form until I can do this decently.
I'm not sure how I got derailed this badly.
Doing it right used to be comfortable / natural. Now it is ackward...
Maybe I'll repeat until I can do it right.

Mon
K 33x5x3
P 22x5x3

Tue
K 33x5,10,10
P 22x5 42x5,5
-pm
Squat 0x5x2 45x5x2 95x3 155x1 185x5x3
K 33x5x2
OK, squat was considerably better, but still clunky.
It's like I want to slide my knees forward adn bring my knees together or something. WTF.
Focused on knees out, keeping weight on my heels (expecially my right heel)
Tried to visualize hip drive, chain for ceiling.
Trying very hard to sleep better.

Wed 10/11 w-257.4
K 33x10,15,15
P 22x5x3

Seems like this should be going much better. And it certainly was not that long ago. Being sick, stress at work, waking up all stiff and sore has lessened, as I changed things around a couple days ago to a setup I used to use.