TYMR Geezer hopes to be worthy of your guidance

[Cheesepuff]

12/31/2018

Squat
45x5
95x5
145x5
195x5x3 90% of 5RM no back twinges


Press
45x5
85x3
105x5,4,0 *OGPR*

Did not take my scoop of protein powder and faded badly.
The first set of 5 on the press was the easiest PR I can recall. (Mark Hurling's idea helped)
Second set was going great until it wasn't.
Third set a non starter.

[Mark E. Hurling]

Hey thanks! Glad I could help.

[Cheesepuff]

Tue 1/1/2018

AM
N5 46.6 +.3 (nortic Trak 5 min ttl 46.6 km odo so +0.3k)

Lat Pulls (been a while)
50x5
100x5
105x5,4,0 felt more like energy fade than strength problem


WED
N5 46.8 +.3

Lat Pull
50x5
200x5
125x5x3 While a ***mistake*** it felt good.

Missed planned workout, combination of special snowflake, life, maybe sick. Sleep problems, zero energy.
Hit the daily double, over trained and stupid.

1/7/2019 Monday (yeah, like nothing meaningful in a week)

Bench
45x5
95x5
156x5x3 OGPR

Dead
135x5
185x3
225x5 Video for my brother on heavy lifts. 93% of recent 5rm (240) ... that of the twin tweaks and reset
Looked good, felt good.
Got a little of Carson's symptoms. More like I think I'll hold on to something for a few after the set.
But it felt great to lift again.
I need to lift consistently no matter how little I can lift. This missing workouts is too damn confusing.
It seems that my press is helping my bench... or something.
I guess lat pull downs is a lift too... and not to be done on consecutive days.

[Cheesepuff]

Sully/Horn protocol for squats before my workout.
Noted my range of motion, which sucked, and some pain at "normal low bar" travel.

Outside temp 32 so not as bad as it's been. Wearing my stylish Stark hat (GOT not Avenger).
1/11/2018
Squat
45x5
135x5
205x5x3 8 min rest 230 was where I reset after a double tweak

Press
45x5
106x3,4,5 Probably not enough rest on first two sets. Third one felt great.

Sully/Horn protocol for squats Aftermy workout.
Noticeably better warmed up as expected.... But is there any "carry value" to the next cold stretch?
I guess we'll see.

Felt like I had more in the tank than usual.

[carson]

Ah, so the S/H protocol works. I think it helps me somewhat but still no low bar and barely a high bar. Good work.

[hondotbt]

Ah, so the S/H protocol works. I think it helps me somewhat but still no low bar and barely a high bar. Good work.

so I've been doing the Horn stretch as a part of my warm ups and it's helped, but what is Sully's additional recommendation that make it the S/H protocol? Listened to him bragging about you on BB-Logic podcast, good stuff!

[carson]

It's been a fun almost 6 years. It's made retirement more bearable. I call it the Sully/Horn protocol because Sully has had me doing this for years before I ever heard of Horn or his protocol. So, I give credit where credit is due. I only spend about 10 minutes with it usually just before the session. When possible I go to a local gym and do it on Wednesday for about 20 minutes and do a few other things. Keep at it, brother

[Cheesepuff]

1/14/2019 Monday

Bench
45x5
95x5
157x5x3 *OGPR*

Deadlift
135x5
185x3
230x1 ok plan was for 5... on a fail like this should I have deloaded and got my reps lighter?

I think I got too low (aka butt low). probably need to get my butt out more not down. I tend to arc out away from my shins on decent.

Felt good for the most part, other than people being laid off at work, uncertainty about my future there with the buyout and other snowflake considerations.
Hmmm, after watching the video it appears I just suck, hips did not get low as I supposed.
Video also makes me look fat.
Bar got "out" on me on the second/failed rep. (first also actually).
More weight on the heels I suppose.

Thanks Hondotbt! Your post that put me back on to the "Horn stretch".
Thanks Carson, "retirement" may be closer than I planned. LOL.

[hondotbt]

157x5x3 *OGPR*

NICE!!!!

[Cheesepuff]

Monday 1/21/2019 Yeah, there was 7" of snow on the day I was scheduled to lift. After doing mine, my neighbors, another neighbor's driveway, (with a blower) then helping my daughter shovel at her house. I was paradoxically "overtrained without training". Sort of like running a half marathon. Oh, and I got sick, and my dog ate my homework.

SQUAT
45x5
95x5
135x5
185x0
155x5x3 Not exactly the 205 I had scheduled. Should have probably gone through the motions on "lift day"

PRESS
45x5
107x5x3 *** OGPR *** nice to have something after a underwhelming workout.