TYMR Geezer hopes to be worthy of your guidance

[Cheesepuff]

The rest of October 2017 proved to be a similar waste of space in the training log.

10/26/2017 Thursday
Press 57x5x3
Squat 0x5x2 45x5 115x3 189x2 155x3

Ok, this bothered me a lot. at a bw of 260, lifting for 19 month, albeit from a pretty crappy starting point. I've benched more than this damn it. And recently squated 232.5x5x3.

Clearly someone is NDTP.
Changes are in order.

10/28/2017 Saturday
Bench 45x5x3

Monday 10/30/2017
Press 59x5x3
Deadlift 135x5 185x3 251x2 got off the ground on 3rd 225x5

Wednesday 11/1
bench 46x5x3

Saturday 11/4
press 22x5 60x5x3

Sunday 11/5
Squat 0x5x2 45x5 115x5x3

Tuesday 11/7
Bench 47x5x3

Thursday 11/9/2017
press 22x5 61x5x3 (still doing arc up for rotator cuff)
Squat 0x5x2 45x5 115x1 190x5x3
Deadlift 135x5 185x1 251x5

*** first time I have advanced on three lifts in a day for a long time.
Coincidence that this is the first week in a long time that is almost recognizable as "the program".
Going back to the two day a week model. Splitting the workout though between arms in the morning and Deads/Squats in the evening.
(time is a problem for me)

Very inspired by
YouTube

And pissed at myself.

[Cheesepuff]

11/13/2017 Mon wt/reps/sets
Bench 48x5x3
Lat Pull 105x5x3
Squat 191x5x3

Thu 11/16
Press 62x5x3 +1 (incr)
Squat 192x5x3 +1
Dead 252x3 oops maybe grip (doh)

Mon 11/20
Press 65x5x3
Squat 194x5x3
Dead 252x5

Thu 12/5 bw: 262
Bench 65x5x3
Squat 195x5x3
Dead 253x5

Sun 12/10
Lat Pull 125x5 palm out
press 70x5x3
squat 197x5x3

Sat 12/16
bench 70x5x3
squat 199x5x3
dead 254x5

thu 12/21
lat pull 130x5x3
press 75x5x3
squat 201x5x3

thu 12/28
bench 75x5x3
squat 203x5x3
dead 256x3 oops

Mon 1/1/2018
lat pull 135x5x3
press 76x3 75x5,5
squat 205x5x3

New goals
M/63/6'2"/263 CURRENTLY
Squat 270x5x3 205
Deadlift 315x5 252
Bench 170x5x3 75 (injury)
Press 120x5x3 75 (injury)

I posted these as my annual goals, but they should be more like by my birthday in May.

Sat
bench 80x5x3
squat 207x5x3
dead 258x5

tue 1/9/2018
squat 209x5x3
bench 85x5x3
dead 250x3 oops

tue 1/16
squat 213x5x3
press 79x5x3
lat pull 145x5x4

sat 1/20
squat 215x0 185x0 135x5x3 back muscle pull/spasm/snowflake
bench 90x5x3 bench finally feels good
dead 260x0 225x5 some doms the next day, back felt bad, but better after lift

tue 1/23 bw 263
squat 215x5x3 felt good
press 85x5x3 +6 felt great going back to 5 incrs
Lat pull 150x5x3
HIIT kettle bell swings 38lb x 10 reps x 4 sets kbs 38x10x4

reviewing food consumption. if my new calcs are correct I'm getting 450 to 850 grams of protein per day, I thought I was going short. I wasn't sure those types of numbers were possible. Previous calcs had me between 150g and 190g a day, so I was pushing.

I feel good and my weight is stablish. My press and bench are finally making good progress coming off my rotator cuff tear.

[carson]

Mr. Cheesepuff, Good to find your posts again. Perhaps I missed it but how often have you trained with the Chicago group of coaches? You seem to have problems that could easily be corrected by one of them. If you haven't trained with them yet, go do it for your sake. Who needs these niggling injuries and this rather slow progress. You are still a young man. Don't waste it.

[Cheesepuff]

Thanks! Excellent point Carson. What's the point of having 5 pairs of 45's if you never load 3?

The rotator cuff injury prevention would be a big ask of a SS coach. Even Rip can't cure stupid.

However, as I judge performance versus potential (keeping in mind the "stupid" assessment above), I'd say I am massively underachieving.

My brother has taken his son to Karl Schute (-sp?), who has a great reputation and reasonable proximity for an occasional session. Perhaps my biggest obstacle has been my work schedule, which should get better in a few weeks. But August through January is typically "a problem".

Stress and sleep have been my key issues. Which are hard to coach. But, I do need some coaching.

[Cheesepuff]

1/27/2018 sat
SQ 215x0,0 185x0 135x5x3 aka failed 2x at 215 once at 135, 3 sets of 5 at 135
bench 95x5x3
dead 260x2 dbl overhand 260 reverse fail 225x3

hurt my back on a household project. took too long off then...

saturday (aka 7 days off)
SQ 45x5 bad depth, knee and back pain
PRESS 90x5x3
DEAD 135x5

feel better after workout... should have done this monday

Monday 2/5
SQ 135x5x3
BENCH 100x5x3
DEAD 225x5

MONDAY 2/12 (another 7 day gap) hurt my back snow shoveling / blowing 9 days in a row
SQ 45x5x3
PRESS 90x5x3
DEAD 225x5

THURSDAY
SQ 135x5x3
BENCH 105x5x3
DEAD 260x5 double overhand grip

MONDAY 2/19/2018
SQ 185x5x3
PRESS 95x4,3,5

THURSDAY 2/22/2018
SQ 195x5x3
BENCH 110x5x3
DEAD 265x5 *** PR*** except for 40 years ago

MONDAY
SQ 200x5x3
PRESS 95x5x3
LAT PULL 155x5x3

THURSDAY
SQ 205x5x3
BENCH 115x5x3
PRESS 97x2 95x3,4
DEAD 270x0,0 245x5

MONDAY 3/5/2018
SQ 210x5x3
BENCH 120x5x3
LAT PULL 160x5x3

COMMENTS: Feels like my squat suffers the most from any tweak, and I've had plenty. So the most important lift in the book is the most likely to be broken for me.
the 3 sets of 5 at 232.5, feels long ago.

Dead lift has been by far my best and most reliable lift.
Seems my grip lets me down, Considering wrist straps, since the Dead is really carrying the rest of my program, and my health. Anything to make it more reliable would be great.

Bench feels better than any time after the rotator cuff tear.
Press feels iffy / inconsistent.

But at least I've been able to rehab injuries. Since I have a home gym... I should just run there at the first sign of injury and squat the empty bar to assess.

[Cheesepuff]

THURSDAY 3/8/2018
SQUAT 215x5x3
PRESS 96x5x3
DEAD 265x0,0 245x0 225x0 ????
bought strong enough wrist straps from Iron Mind

MONDAY 3/12/2018
SQUAT 220x5x3
BENCH 125x5x3
LAT PULL 165x5x3

COMMENTS: all things considered, my squat is still very weak, but the best barometer of my "progress".
My deadlift has been in the vanguard, dragging the other lifts kicking and screaming forward. I could probably solve this with the hook grip but my underhand right version is much stronger than underhand left. Not sure I "see symetry and progress". The thumb under fingers deal bothers me a lot. Used it a couple times, probably not correctly.

Feels like the lat pulls are helping my bench and press.

dead: wiff on Thursday probably caused by not enough sleep. Wrist straps came in.
squats: feeling good, and have been consistent along with my bench.
press: is a struggle

[Cheesepuff]

SATURDAY 3/17/18
SQUAT 225x5x3
press 97x5x3
dead 265x0,0 245x0,0 225x1 with wrist straps

wrist straps seem to slow everything down too much.

tuesday 3/20/18
squat 230x5x3
bench 130x5x3
dead 265x0 245x0 reverse grip

saturday 3/24/18
squat 232x0 back spasm bailed

sunday 3/25/18
squat 135x5x3
press 80x5x3
dead 225x2

thursday 3/27/18
squat 175x5x3
bench 135x5x3
dead 225x2

saturday 3/31
squat 135x5x3
press 72x5x3

Monday
squat 185x0
press 72x5x3

saturday 4/7/18
squat 185x5x3
bench 137x5x3
dead 225x2

tuesday 4/10
squat 195x5x3
press 92x5x3
latpull 165x5x3

Saturday 4/14/18
squat 205x5,5,4 back spasm 3rd set small on rep 1 major on rep 4
bailed

difficulty walking, especially turning, left the plates on the bar for an hour or two until my back calmed down.

rode the airdyne for 10 minutes.
walked for 10 to 15, very slowly. turning was a real issue.
Took a whirlpool.
was able to take the plates off the bar

videos don't show much.
been having trouble with depth, and tweaking my back.
was focusing on low back position and hip drive, and keeping my head neutral.
Recently switched to a 4" belt, replacing my old very large velco setup.
Will research belt position.
Giving serious consideration to box squats.
first two sets felt great.

Probably doesn't help that I have a great deal of stress right now.

[Cheesepuff]

Tue 4/17/2018
SQ 0x5x2 (box squats) 45x5x3 (box)
bench 135x5x3
dead 135x5

Back still unhappy, but the "workout" helped.

Sunday 4/22/2018
SQ 0x50x2 box 45x5x2 box 115x5x3 box
press 72x5x3
dead 135x5

felt like progress
back still twitchy

Thursday 4/26/2018
SQ 0x5x2 box 45x5 135x5x3 (Only the air squats used box)
bench 137x5x3

Sunday 4/29/2018
sq 0x5x2 box 45x5 135x5x3 felt almost normal... gonna start loading
press 77x5x3
Dead 165x5

Thursday 5/3/2018
sq 0x5x2 box 45x5 135x3 165x5x3 felt better, close to spasm, but better
bench 139x5x3
dead 185x5 good will go up next

schedule conflict with next workout... see what I can do
Figure another +20 per session on sq till 205 then 5's for a while, similar with the dead, +20 until 225

Contacted SSC Karl Schudt. I need some help here. LOL. But my schedule for the next three weeks just sucks. If I was a horse they'd take me out back and shoot me.

I'll work through this one way or another. being stubborn cuts both ways, hopefully I start cutting in the right direction soon.

But, all that being said, I am remarkably better off now than I was two years ago, when I couldn't squat air, and used two canes. LOL.
My problem was I was embarrassed to be seen in my pathetic state by an SSC. Ironic because that is right in their wheelhouse.

[Cheesepuff]

5/15/2018 Tue
SQ 175x5x3 +10
Press 79x5x3 +2
Dead 205x5 +20

12 day layoff due to travel, my travel has the profile of helping someone move.
I moved enough weight both ways to have brought my rack, bars and weights.
Sadly, those stayed home. LOL.

Back feels much better, ramping up cautiously.

[Cheesepuff]

5/19/2018 turned 64 btw
Squat 195x5x3
Bench 141x5x3
Lat pull 170x1 160x5x3
Every lift felt heavy.


Went to Northern Wisconsin, kayaking with eagles, might have been whiskey involved, Best steaks on the planet. (sadly, I can't make those)


5/30/2018.... yes an 11 day gap

BELT
But my General Leathercraft belt arrived.
Thanks everyone who recommended.
Worth every nickle.
Feel like a fool for waiting.

D3 5,000 iu with eggs and butter
Thanks Meshuggah, for the Rhino Rant video.
This feels huge.

BREATHING AND BRACING VID
Thanks again Meshuggah.
YouTube
Every lift flew up today.
Sort of a shotgun approach.

5/30/2018.... yes an 11 day gap

SQUAT 200x5x3
PRESS 81x5x3
DEAD 210x5

Every lift felt real heavy last time. Not so much today.