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).
08-15-2017, 09:02 PM
Cheesepuff
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).
08-20-2017, 10:07 PM
Cheesepuff
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.
08-24-2017, 09:09 PM
Cheesepuff
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.
08-28-2017, 06:33 PM
Cheesepuff
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.
08-31-2017, 08:23 PM
Cheesepuff
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.
09-07-2017, 08:44 PM
Cheesepuff
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 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.
09-21-2017, 08:44 PM
Cheesepuff
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
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.
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
09-27-2017, 06:28 PM
Cheesepuff
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.
10-11-2017, 07:39 PM
Cheesepuff
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.
