Sync and Spouse Training Log(s)

[Gene61]

Great news about the wife and daughter. Great to make this a family opportunity. Unfortunately, my wife has gone over to the dark side (kickboxing!) thinking she has to sweat to lose weight. I'm hopeful to get her back into SS once she's taken off a few pounds. Keep us posted on progress with the wife and daughter.

[synchronicity]

First "workout" in almost two weeks, and it wasn't near a full one...

What, last time I did a full session was Tuesday Oct 30. That Thursday missed the session (kidlet/schedule), last Saturday was the meet. Then Tuesday was Election night, so I was holed up in front of my computer being my numberjunkie self, streaming coverage coming through and auto-updating maps flashing in front of me.

Thursday was kidlet and schedule, similar issues this weekend but carved out a little time today. Not enough, but it's something.

Squat: 45x5x2, 75x5, 95x3, 115x3, 125x2, 135x5x3

Only went up to big plates given the "time off". Tried to focus on form - midfoot, no lean forward, hip drive. Can't wait until I can start recording my attempts and put up some form checks.

Then ran out of time, only did press 45x5x2 and 65x5. Was pretty easy. Tried to incorporate a tip on the press that was given to me at the meet, for which I was very grateful.

(I'm going to say it again - I am incredibly thankful for Rip and Stef and the entire WFAC staff and everyone who helped for putting on the meet, and it was great to see everyone competing. Here's hoping they do it again next year and I can work to put up some numbers worth being proud of).

My quandary now is what to do for the next few months. I can do a full session Tuesday, and can modify my schedule to get in a session Thursday. But after that my gym closes. I think I have 3.5 total remaining days off, so maybe I can use them for some more coaching sessions before the end of 2012. I should be able to find another gym close by, so that can get covered for a bit.

The major issue is that we will likely be buying a house and moving into it in the next 2-4 months. When that's completed life will be great, but in the interim my schedule will obviously get turned upside down. There will be a lot of "lifting", but it'll be boxes and such up flights of stairs.

So, where to now? I don't want to lose what little I've gained, and least not lose much of it. If my progress stalls a bit due to all this, fine, but at a minimum I don't want my form to regress, even if the weight drops a little.

I'll figure it out, but I likely won't be DTP for a couple months. A bit of a holding pattern, with work on form, maintaining, and probably all the "little things" and habits that will support LP. Here's hoping we get settled in to a new place soon enough and the home gym can be fully equipped early next year.

[Gene61]

Elsewhere Rip said that you can maintain your strength level with one working set of 5 on each lift per week. So if you are short of time just work up to 1 working set and cram in as many of the lifts as you can in the time available. At a minimum do SQ, PRESS, BP AND DL, all in one workout or in two short ones each week.

[synchronicity]

Elsewhere Rip said that you can maintain your strength level with one working set of 5 on each lift per week. So if you are short of time just work up to 1 working set and cram in as many of the lifts as you can in the time available. At a minimum do SQ, PRESS, BP AND DL, all in one workout or in two short ones each week.

I read his response on that thread regarding strength and endurance which was worth its weight in weapons-grade plutonium. Once we're ensconced, I plan on walking on a regular basis as my "cardio" and doing true full-on LP. And yeah, for now at least once/week strength training would be a decent baseline to keep. I really need some volume in the future for form, tho'. And, I never thought that "buy a smartphone" and "learn to edit video and upload to youtube" would be valuable barbell training skills. (still need to learn those tricks in the next few months).

[synchronicity]

And here we go again. First "full" workout in ages.

Warm up: 6 minutes on the elliptical, about 10 empty bar presses, a couple air squats.

Squat: 45x5x2, 75x5, 95x3, 115x5 (oops, shoulda been 2), 145x5x3

I did shoulder dislocations shortly before going to the gym, and it seemed to help me re: getting the bar on my back. FWIW, my coach commented last session that my flexibility in that regard is much improved from when I started (which stunned me, I mean, as bad as it is NOW, it musta been AWFUL back in July). During my upcoming hiatus/abbreviated training, I really want to work on the shoulder thing (including your suggestion Gene of gradually getting proper bar position, as we do have the 5 kg training bar)

Anyway, tried to focus on form and depth, did have a little trouble on my last set which was disappointing as I'm considerably below my workset high, but it was better than nothing.

Bench Press: 45x5x2, 75x5, 95x5, 115x3, 130x2, 145x5x3

I benched. It went fine. My previous workset high was 165, so that was expected, however last time I did that was almost a month ago (10/20) I hadn't benched at all since 10/28.

Deadlift: 135x5, 160x4, 185x3, 210x2, x3

I was going to do 230, but was sweating like a mother by 185. I did 2 at 210, then almost dropped the bar. Waited several minutes, did another 3, stopped. This is what happens when one doesn't deadlift for a while.

This may be my last workout at the gym, unless I can sneak one in on Thursday. Then.....we'll see. Turns out I have 3.5 total days of vacation left, so I COULD set up some coaching sessions (although I may want to reserve at least one of those days for the Holidays), assuming they're willing to coach me. And no matter what, I really need to reread SS and PP to relearn stuff.

And the adventure continues.

[spudness]

Great log! My husband and I are doing this together too, but I'm the one in the marriage that meticulously studies the books & videos but him not as much. lol. It's definitely fun though!

[DoctorWho]

Synch, I sympathize on the elbow and shoulder issues. Have you had it diagnosed? When I started I could not get under the bar without pain, which almost made me stop the program. I saw a physical therapist who demonstrated that on my bad (really, worst of the two bad) shoulders, I had great external rotation but near zero internal rotation. I went through some extensive exercises (that took me an hour) but abandoned them when I found that just some internal stretching exercises let me get under the bar. My point is that you might have an inherent problem that can be easily fixed.

And good job on the meet.

[synchronicity]

First off, I admit to being a complete and utter pussy. Yes, my nearby gym closed, but there are other gyms I could check out if I was sufficiently motivated. Yes, Other Stuff is picking up in life, but it's minor compared to other people's Other Stuff (if anyone's read Sully's log, what he deals with in any given week puts my life to shame). Yes, getting coaching is a little trickier now because of my schedule, but it's not THAT much trickier. So I'm being a lazy pansy-ass.

That said, I have not forgotten any of this and WILL pick up the pace again in the near future. And I'll remain here to take abuse until then as well as after.

Now then:

Synch, I sympathize on the elbow and shoulder issues. Have you had it diagnosed? When I started I could not get under the bar without pain, which almost made me stop the program. I saw a physical therapist who demonstrated that on my bad (really, worst of the two bad) shoulders, I had great external rotation but near zero internal rotation. I went through some extensive exercises (that took me an hour) but abandoned them when I found that just some internal stretching exercises let me get under the bar. My point is that you might have an inherent problem that can be easily fixed.

Thanks Doc. FWIW, I don't even have a PCP right now (the whole "relocation/stuff up in the air" thing) which is further evidence that I'm an irresponsible idjit who often makes suboptimal decisions.

I'll note that the elbow/shoulder issues really didn't start kicking in until the weight on the bar began to get above trivial on the squat. I SHOULD be working on my shoulders with some stretching as Gene has suggested multiple times and see how well that works (then keep going out for coaching at least once/month to make sure I'm staying on track). I still tend to put my hand over the bar rather than holding it to alleviate the elbow pain issue, which is not a viable long term solution.

And yes, that does interfere with my progress otherwise, so I have to address it if I'm going to get very far.

Thanks again. I also read your log and you've made some incredible progress, even with the occasional break/restart due to Real Life. The fact that you're older and have also had less-than-perfect physical stuff serves a huge motivator.

And good job on the meet.

Thanks, but really, I should've nailed at least one squat. Worst, it was all mental.

If Rip has one next year, I'm there. So I better get off my ass because "only two months of lifting" is a semi-tolerable excuse for this last meet, but 14 months of lifting had BETTER mean far higher numbers. It would be disrespectful to Rip and everyone else to show up and compete if I haven't put in the time to perform at a respectable level by next November.

[Oldman]

Synchronicity, I have been reading your log and about your training and your wife's. A lurker, rather than someone who posts. I just want to say that I think that it is cool that you have taken the step of doing a meet. My wife (Squat Queen) and I try to train together and, when life intervenes, we have to scramble to get our work in, if you know what I mean. I just wanted to write to say, keep it up and good luck at your next meet!

[Oldster]

First off, I admit to being a complete and utter pussy.

Sink, don't be so hard on yourself. We understand what you are saying, but saying you are a complete and utter pussy when we understand you are a Lib is a double negative...............!!!! Heh! That's right, I'm grinning so big the top of my head is about to fall off!

So I'm being a lazy pansy-ass.

Does that make it all a 'triple' negative??? Inquiring minds want to know......

And I'll remain here to take abuse until then as well as after.

Thank you!

I'll note that the elbow/shoulder issues really didn't start kicking in until the weight on the bar began to get above trivial on the squat. I SHOULD be working on my shoulders with some stretching as Gene has suggested multiple times and see how well that works (then keep going out for coaching at least once/month to make sure I'm staying on track). I still tend to put my hand over the bar rather than holding it to alleviate the elbow pain issue, which is not a viable long term solution.

Sink, we all need to stretch more, we all need to stretch our shoulders MUCH more. But we are all usually guilty of only doing it when we are injured or feel an injury coming on.

So I better get off my ass because "only two months of lifting" is a semi-tolerable excuse for this last meet, but 14 months of lifting had BETTER mean far higher numbers. It would be disrespectful to Rip and everyone else to show up and compete if I haven't put in the time to perform at a respectable level by next November.

Just lift. Don't worry about anything else. Do your best.