Public Mortification

[OITW]

Deadlift
135x5x2
165x5x2
195x3
225x2
245x5

[OITW]

Power Cleans
45x5x2
95x3x5
105x3x3
50kg (110lbs) x3x2
55kg (121lbs) x3x5

[OITW]

Got the rack back today, put it together. I wanted to squat and press, but it was too late in the day by then so I just pressed. Squat tomorrow, DL and bench on Friday, full up routine starting next week.

Strange progression numbers because I was mixing lb and kg plates
44x5x3
61x5x2
76 (MOL) x3
89 MOL x2
101 x5x3

Not too heavy, boofed by loading around 111 for work by accident, did 3 reps before failing and dixing the problem. No problem following up with the programmed weight. I think I'll add 5 to the next press as well, then go back to smaller loading since previous PR was 112.5.

[OITW]

48th birthday.

Squats
45x5x3
95x5x2
145x3
195x2
220x5x3
Concentrating on moving the bar vertically, seemed to be successful, much rocking on heels on warmups, about five forward leans in the workset. Weight not too heavy, but also watching depth and tightness at depth, gets awkward to think about them too much.

Press
45
60
70
95
105
Also concentrating on vertical bar path, not too heavy but will shift to 2-3lb gains from here out. Or maybe I'll get greedy and go for one more 5lb jump!

Chins
green band 5th hole 10x2 alternating right and left finishes to avoid truss in garage ceiling
black band for third set

[OITW]

Power cleans
30kg x5x2
45kg x5x2
50kg x5
57.5kg x3x5

Emphasis on landing in place and speeding up the elbows, did well on that front. Still snapping my head back, and viewing the tape I see I was setting up with my shoulders forward of the bar, which accounts for most of the form problems that popped up at workset weight. Some sore elbows from catching a few elbows down, sore rhomboids from the really sloppy first workset. Absolutely could not get that last rep of the last set, so will do 57.5kg again.

[OITW]

Yesterday afternoon, recuperating from the PCs of the day before, I got told I needed to do the "mock" PFT this morning at 0600. Sonuvabitch!

The numbers were nothing great, 45 pushups, 75 situps, and the elliptical equivalent of a really slow run. But the kicker was bodyfat taping: 17.5" neck, 40" waist, for 22% bodyfat.

My first day in the six month Fitness punishment program, and I'm already in standards. Great, just great. Now I have to "show progress" by continuing to lose at least 1% bodyfat per month, which is either my neck getting 1/2" larger or my waist getting 1/2" smaller each month. Easily do-able, but frustrating as Hell to still be stuck in this program until October.

[OITW]

So tired yesterday PM didn't do the squats, bench as sked. But the morning PT session was left open, so did my squats and DL and will do the bench when I get home.

Squats
45x5x2
95x5x2
145x3
195x2
225x5x3
Woo-hoo back to two wheels a side! Still working on the form, but I don't think I did the dip and dive like I did a two sessions ago. No video, I refuse to be filmed in that ghey Navy PT uniform.

DL
135x5x2
165x5x2
195x3
225x2
265x5
Careful readers of my log, who are legion, will see the goof immediately--But O, you jumped 20 lbs in the DL! Why, yes, yes I did. I didn't check the online log and remembered the last session as 255. EFFIN' HEAVY it was, but I held on to the bar double overhand with no hook grip and still pulled it off. If I progress on the PCs on Tuesday as planned, will try for another ten to 275 next week. I still think I was too timid with the DL the first time around, I should be comfortably over 315. Plus this one today felt damned near like my PR at 295 felt, so getting used to nearly TFH will be good for me.

Much later...
The bench mentioned above never happened. I can see quickly that recovery is going to be the 600lb gorilla of my new existence.

[OITW]

Yesterday, I planned to do the FEP in the morning and lift in the afternoon. But instead of steady-state low-intensity cardio for FEP, we got dances with dumbbells, little aerobic dumbbells, to include poor form squats, presses, "roof raisers," truly silly and poofy stuff. Then the petty officer said, "Four of you failed your mock PRT last week (the one that I handled easily on no notice), so I'm going to have to whip you into shape." With everyone in running shoes, he started us doing wind sprints on the basketball court, half-courts, quarter- and three-quarter courts, full courts. I tried, and quickly decided safety was priority and stopped, jogging when necessary. Too late. By then the left leg injury that had plagued me for four years before beginning lifting was re-aggravated. The group went outside to do 440 laps, alternating with push-ups, jumping jacks, sit-ups, etc., between laps. I just kept walking.

But by last night it caught up with me, the squat/press/chins were cnx'd, and I got very little sleep as the leg ached all night long. Avoiding the NSAIDs, want to avoid cortisone which is the only possible treatment. Supposed to do PCs today, I'll test it, but suspect I'll just do the press and chins to save the leg. Soonest I can see the doc is tomorrow.

I can't begin to say how much this irritates me, because this was an entirely avoidable injury.

Press:
45
60
72
90
110x5x4x4
Both missed reps I just couldn't get the bar high enough to get under it, wasted a lot of energy with heavy bars too far from my face. Just not a good form day, otherwise might have made it. It was greedy, but I'll nail it next week.

Chins
Green band, 5th hole 10x3 alternating sides

[OITW]

Got to the doc today, discussed a lot of things. He tested relative strength of left v right leg, left leg was definitely weaker. I was impressed that he had read that big fat medical record of mine back nearly ten years. Should be a good working relationship and he exempted me from all the stupid stuff that gets done in FEP. Now if I can get the chief to let me program myself, we'll be all set.

Nice to have a rest day. Hopefully can pull off squats and bench tomorrow, looking forward to pulling on Friday. Should I try for 275? Only 20lbs less than my PR, but that's another "greedy" 10lb gain, maybe it's time to back off to 5lb gains, especially after scrapping PCs this week.

[Robert Callahan]

Got to the doc today, discussed a lot of things. He tested relative strength of left v right leg, left leg was definitely weaker. I was impressed that he had read that big fat medical record of mine back nearly ten years. Should be a good working relationship and he exempted me from all the stupid stuff that gets done in FEP. Now if I can get the chief to let me program myself, we'll be all set.

Nice to have a rest day. Hopefully can pull off squats and bench tomorrow, looking forward to pulling on Friday. Should I try for 275? Only 20lbs less than my PR, but that's another "greedy" 10lb gain, maybe it's time to back off to 5lb gains, especially after scrapping PCs this week.

Nice having a decent doc

I would play it by ear with the DL. If squatting doesn't bug the leg injury then you could probably go for the 10lb jump, but if the leg is still acting up I would err on the side of caution.

PS that cage looks pretty sweet!