Sync and Spouse Training Log(s)

[synchronicity]

Wife and I BOTH lifted today
Her first.

Squat: 33x5x2, 47x5, 61x3, 75x2, 84x3, 75x3x4.
My wife has a shooting pain that may be a groin pull or may be...something else? She has squatted with a narrower stance several times to avoid it. Today she went to normal stance and it was fine through the last warmup, but then hurt so much that she couldn't do 88, tried 84 and succeeded but it hurt a lot, so we backed down to 75.
She's more than strong enough to lift 88, but we'll have to figure out what's going on there.
Bench: 11x5x2, 19.5x5, 28x3, 36.5x2, 44.5x3x5. Sets got grindy at the end but they all went up. Maybe +1 next time.
Deads: 54x5, 68x3, 82x2, 95x1, 108x3x2. Not easy but went up fairly well. We'll see what COACHING does for her on Saturday.

Then me. Weight 254.2/39%, 7 day average 252.7/39.4%
Didn't wear fitbit last night so don't know about sleep. It was OK-ish but not great.
Belt still 46.5" for now.

Coach changed things up - instead of light squat, he has me starting on Pin Press. First time EVER doing it, so my form was godawful and I have limited perception of "doing it right".
Pin Press: 45x5, 95x3, 115x1, 135x3x3
Elbows hurt moderately afterward, probably in part because of poor form on a few of my workset reps. +5 next time

Bench Press: 45x5, 95x3, 135x1, 170x1, 187.5x4x2, 170x4x2
So, no intensity bench last week, remember. Well, my volume bench at 187.5 was JUST below my intensity bench planned for Saturday at 192.5. (also, I'm older, so I detrain quickly without intensity). My first set was grindy and barely went up the last rep, second set I hit that on my third rep and 4th was going nowhere.
Coach realized this was off (had the same issue with another lifter in the gym JUST before I went), so we backed off volume to 170. From now on I'll keep volume at ~90% of intensity, same as Squat.

Deadlifts: 135x5, 225x3, 260x1, 290x5
They went up OK. Hook grip on last single, straps on the workset. First reps were FAST. My form still needs work! +5 next week.

Saturday is wife's birthday - we'll go to the gym together, she'll get her half hour of coaching on deadlift, and then I'll do volume squat and intensity press and bench. She'll likely do squat and press at home later, and then after exercising our muscles, I plan to make her mussels for dinner! (steamed in white wine with shallots, aka Moules marinières)

[synchronicity]

Yesterday (7/13/24, Saturday) we both lifted:

Wife at the gym did some deadlifts, including a set of 5 at 66 pounds. It was easy for her (she's lifted 108), but this was primarily form, and she made the adjustments quickly.
At home later in the evening she did:
Squat: 33x5x2, 47x5, 61x3, 74x3x5. We only did 74 because she's been having that issue with what is likely a muscle in her upper right thigh. Coach thinks it may be an abductor muscle (we asked about it)
Press: 11x5x2, 18x5, 25x3, 32x2, 38x3x2, 37x3x3. She couldn't complete 38 on the second workset, so I backed it down to 37.

Meanwhile, at the gym, on my end:
Squat (volume day): 45x5x2, 135x5m 195x3, 235x1, 260x5x3
They all felt heavy but went up pretty well. However, I totally messed up my first rep on the final set (way too far forward), and it almost cost me that set.

Press (intensity day): 45x5, 75x3, 105x1, 130x1, 142.5x1x5 (4)
New PR on Press. However, missed the last rep - it just wasn't there.
We'll see how volume and pin press goes and decide if we'll do +2.5 next week or not.

Bench (intensity day): 135x3, 155x1, 175x1, 192.5x3x2
All went well, somewhat to my surprise. Also a new PR here. +2.5 next week.

Weight 254.2/36.8%, 7 day avg: 253.2/37.5
Sleep 6:05, 7 day avg 5:39
Belt still 46.5"

Last note: my 290 deadlift on Thursday was more than I lifted at the tournament in May, so that is yet another PR. Wish me luck Tuesday as I attempt to squat 295 for 2 sets of 3 reps.

[synchronicity]

Wife lifted yesterday
Squat 33x5x2, 47x5, 61x3, 74x2, 75x3x4 Still trying not to further strain that abductor muscle
Bench 11x5x2, 19.5x5, 28x3, 36.5x2, 46x3x3 (3,3,2), 45x3x2. 46 was just a bridge too far, so we went down to 45 for the last 2 sets. Maybe try 46 next time.
Deads 54x5, 68x3, 82x2, 95x1, 108x3x2. Really want her to get more coaching and do this weight with improved form. Saturday helped but I could tell the difference at home.

I'm supposed to lift today but have a headache and an upset stomach so I may not, unfortunately.

[synchronicity]

No, I haven't gone away or stopped lifting, nor has my wife. However, I did not lift at all last week (7/16, 18, 20) due to not feeling well and the gym being closed during my normal class and other stuff preventing me from rescheduling. But I've been back at it this week. My wife missed a session or two but has generally been lifting.

Wife 7/17/24
Squat 33x5x2, 44x5, 55x3, 66x2, 77x3x5 Going up easy because of aforementioned muscle issue
Press 11x5x2, 18x5, 25x3, 32x2, 38: 3, 2 37: 1 36: 2 35: 2. No idea what was going on with Press. She'd had issues with 38 before but did 37 fine. Today she couldn't even complete her last set at 35.
Deads 54x5, 68x3, 82x2, 96x1, 110x3x2. Form needs work, not sure if fully locking out on worksets

Wife 7/22/24 (missed a session)
Squat 33x5x2, 45x5, 56x3, 67x2, 78x3x5. Again, small jump because of muscle issue
Bench 11x5x2, 20x5, 29x3, 38x2, 46: 3, 2 45: 3, 3 44: 3. Failed last rep at 46 on second set, went down to 45. Did 44 on last set because last rep at 45 was BARELY completed. So, something going on with upper body lifts.
Deads: 54x5, 68x3, 82x2, 96x1, 109x3x2. went down a pound because missed a session and last lifts weren't great form wise. This was better.

Wife did squats 7/25: 33x5x2, 45x5, 57x3, 69x2, 80x3x5. Still needs to do press and deads today.

[synchronicity]

As for me, no lifts 7/16, 18, or 20.

7/23/24. Belt 46.5". Weight 250.4, 7 day trailing averages 252/39.7 Bf%

Coach had me doing volume squat today instead of intensity as it was first day back after the week "off".

Squat (volume): 45x5x2, 135x5, 195x3, 235x1, 260x5x3. No elbow pain! Shoulders were more flexible than I expected! Slight grind on worksets and felt heavy, but went up relatively well!
Press (volume): 45x5, 65x3, 95x1, 115x1, 125x4x4. Improved my form from set to set which improved results. Amazing how that works.
Rack pull: 135x5, 225x3, 250x1, 280x5x2. My form still sucks. Tried first workset with no straps and got 2 reps before having to use them.

7/25/24. Belt 46.5" (felt a little tight), weight 255.8, averages 253/39.0%
I really need to dial in my diet and do some HIIT and/or be at least vaguely active on off days (like start walking again or do some much needed yardwork)

Pin Press 45x5, 95x3, 115x1, 135x3x3. Starting to get used to this (only second time doing it)
Bench (volume) 45x5, 95x3, 135x1, 155x1, 175x4x4. It went up, and wasn't THAT difficult, which should be the case on a volume day.
Deads 135x5, 225x3, 265x1, 295x3x2. Had to stop after third rep on set (was supposed to be a 5 rep set), bar was dropping because my left strap was loose. It's frustrating because I have the strength to lift the bar, but between the stress of getting into position (I'm an inflexible fat guy!) and not being good yet with the straps...

So 7/27 will apparently be intensity day on all of Squat/Press/Bench. Not sure if I'll repeat my highs from 2 weeks ago on press and bench or try to go up 2.5 pounds on each. I'll review with coach before starting.
Both squat and deads are approaching 3 plates. However, I may be out for two weeks around the end of August so it may take awhile to reach that goal.

One other note: sleep is improving somewhat, my 7 day trailing averages in time slept were 6:36 on Tuesday and 6:17 on Thursday, with two days this last week at 8:46! Fingers crossed that I can improve on that.

[synchronicity]

7/27/24. Intensity day for me on all 3 lifts.

I'll just do 7 day averages for weight, bodyfat, and sleep.
253.8/38.7%. 7:01. First time my sleep has averaged over 7 hours since early February. And yes, my weight and bodyfat remain rangebound as they have for a few months.

Squat: 45x5x2, 145x5, 225x3, 260x1, 290x3x2. Went up fairly well. Felt heavy but not too awful. 2d rep 2d set I was too high.
Press: 45x5, 95x3, 125x1, 140x1x5. All went up fairly well, little grindy but not a lot. slight twinge in right elbow when done.
Bench: 95x5, 145x3, 175x1, 192.5x3x2. I wanted to try 195 but coach said no and it was wise. A bit of a grind on the lifts. Right elbow hurt a little more afterwards.

Not completely exhausted when done and pretty good time to finish overall (I usually run late at the gym). +5 squat and +2.5 press and bench next week.

[synchronicity]

My wife was exhausted today so she didn't lift, nor did she accompany me to the gym when I lifted (as she originally planned)

As for me: 253.2/38.8% avg., 6:58 sleep avg. I actually had 8:29 today, but last Wed and Thurs pull down the 7 day average. My sleep has generally been better recently.

Squat (volume day): 45x5x2, 135x5, 195x3, 235x1, 265x5x3. Volume day. I was a little overconfident after the 1st set, and the last 2 definitely took that out of me. Grindy but got done. Minimal elbow pain afterwards. Was on my toes a little too often; I tend to go forward when I feel like it's heavy.
Press (volume day): 45x5, 65x3, 95x1, 115x1, 127.5 4,4,2, then 125 4,2. I don't know if it was fatigue or just not good form, but I bombed out on my 3rd set, could only get 2 and not a chance on #3. Dropped back to 125 and did 4 reps and then another 2.
Rack Pulls: 135x5, 225x3, 255x1, 285x5x2. Starting to figure out how these should feel. The weight is not very difficult here, which is the good news.

Thursday is pin press (another I'm still figuring out), volume bench, and deadlift. Going for 300 on that last; closing in on 3 plates.

[synchronicity]

Behind on posting sessions...
My wife first. Her weight is now 123. She is 5'3"

7/31
Squat: 33x5x2, 45x5, 57x3, 69x2, 80x3x5. Abductor muscle is much better.
Bench: 11x5x2, 19.5x5, 28x3, 36.5x2, 45x3x5. Some grinding but generally went up well
Deads: 54x5, 68x3, 84x2, 96x1, 110x3x2. I really want her to get more coaching on these.

8/2
Squat: 33x5x2, 45x5, 57x3, 69x2, 81x3x5.
Press: 11x5x2, 18x5, 24x3, 30x2, 36x3x5. Missed last rep on 4th set. Focused on 5th and they all went up - she just lost form on that one rep
Deads: 54x5, 69x3, 84x2, 98x1, 112x3x2. Misloaded and she did 114 on the first workset but they all went up. Second workset went back down to 112 and she did the first two but couldn't quite lock out on the last.

Now for me.
8/1. 252.3/39.0% 7 day averages. 7:27 avg sleep.

Pin press: 45x5, 95x3, 125x1, 140x3x3. Mild elbow pain when finished. Learning to start the press SLOW off the pins.
Bench (volume): 95x5, 135x3, 155x1, 175x4x4. Went up fine when I stayed focused.
Deads: 135x5, 225x3, 270x1, 300x5. Used wraps on the workset. Went fine, good speed going up. Nice round number there.

Intensity day on Squat, press, and Bench is tomorrow (saturday, 8/3/24).

I've also started doing 4 minutes of HIIT on the Airdyne bike (well, Rogue bike, but with the fan thing) after lifting is completed. Will continue walking at home and maybe do a little more HIIT in the future. Also tightening my diet a little and weighed my lowest today (Friday 8/2) since I started tracking my weight last September, so we'll see if we can pull the 7 day average below 250, maybe. I mean, at 5'7", being below 250 and maybe getting below 37% bodyfat shouldn't be THAT great of an accomplishment, but apparently it is for me.

[synchronicity]

Well, today was really frustrating. Not bad, just...

8/3/24.
Weight and Body fat averages: 250.2/40.1%. My last two days have been under 250, which has NOT happened since I started tracking back in September. Let's see if I can keep doing that.
Sleep: 6:52. Last two days have been 5:27 and 5:12, which MAY have been part of what happened today.

Squat (Intensity): 45x5x2, 145x5, 225x3, 265x1, 295x3x2. Kind of a grind but they went up. Again. It's tiring as all f%&k. +5 next week
Press (Intensity): 45x5, 75x3, 105x1, 125x1, 5x1 142.5...0,1,1,0, then 135x1.
On the first rep I was THIS close to shrugging it out. I seriously thought I had it there, just had to push it that LITTLE bit more...and...no. Darnit.
Improved form, rested a little longer, 2 and 3 went up fine, then on 4....AGAIN, just THIS close to shrugging it out, and couldn't get it that FINAL bit.
We dialed it back to 135 for the last, which went up fine.
Maybe a little more sleep. Maybe having my creatine in the morning (I did eat well before lifting). Maybe...don't know. Maybe just wearing earbuds and hearing music would do it. No idea.
Bench (Intensity): 95x5, 145x3, 175x1, 195x2x3.
It was SUPPOSED to be 2 sets of 3, but again, JUST couldn't get the last rep up on the first set. The next two sets my coach had me do two reps, and they went up just fine. So...who knows.
This is also only the second week I've done intensity squat on the same day as intensity press and bench. Maybe that has something to do with it. Who knows?

Need to keep up the protein while letting the bodyfat drop, and be a little more physically active on off days without interfering with the lifting.

[synchronicity]

My wife lifted yesterday. I thought I'd already posted this but apparently didn't.

Squat: 33x5x2, 46x5, 58x3, 70x2, 82x3x5. They all went up quite well. Still going up slowly because of the abductor muscle she has aggravated in the past.
Bench: 11x5x2, 19.5x5, 28x3, 36.5x2, 45x3x5. She missed the last rep on the last set. This was a repeat of her last attempt.
Deads: 54x5, 69x3, 84x2, 98x1, 112x3x2. Again a repeat of last time, and they went up easier this time.

My wrists hurt a lot, probably from those barely failed presses, so I ordered wrist wraps (Evolution Athletics, Brian Shaw's line). They'll arrive Wednesday so I'll need to use a spare pair at the gym on Tuesday.