Today = a + b * Last Session

[carson]

You noted that you are old. Humbug unless being old enough to be my son that doesn't work. I'm not old. How can you be? ;-)

It's good to see your progress and that your daughter has joined you.

[mangen]

Carson -

Thanks for the encouragement and stopping by again. It's been rewarding to see my daughter work. She's not quite doing the program, but she trained at 9pm on a Fri a couple of weeks ago and she has gone to the dungeon and started a session before my wife or I got home. I'll call that commitment from a high school female!

WT (last wk: ave / min / max)
237.9 / 236.4 / 239.6

Working toward a lower plateau.

Squat (L)
45x5x2
135x5
185x3
225x2 b
245x5x2 b

Bench
45x8,7
95x5
135x3
165x2
190x1
207.5x5x3 b 3m / 5.5m / 5.5m

Last set a gritter & a spitter. Wasn't sure S3R5 was going. Didn't help I had hooks 2" high.

Deadlift
135x5
225x3
265x1 b
305x1 b (forgot to hook)
340x5 b / hook / chalk

I'm learning. Wanted to quit after 3, really wanted to quit after 4 - last rep took 7 sec from start of pull to (a questionable) lockout.

Music
UFO: Strangers in the Night

[mangen]

Squat (M/prep)
45x5x2
135x5
185x3
225x2 b
255x1 b
275x2x3 b 4 min between sets

Trying Baker's Old Man HLM for squats.

Press (M)
43x5x2
73x5
98x2 b
118x1 b
128x5x3 b about 4 min between sets

We shall see how Saturday goes and possibly adjust next week.

Pull-ups
BWx1x2

Listening
Black Label Society: Mafia

Drink
Destihl: Abbey's Single

[mangen]

Bench (M)
45x8,7
95x5
135x3
165x2
187x5x2

CGBP
155x6
160x6

Failed math on 1st set. Decided to equal it on 2nd. Trying to find appropriate weight.

Deadlift (M)
135x5
185x3
235x2
272x5x2

Worked on lockout - getting hips extended.

Tunage
Deep Purple: in Rock

[mangen]

Squat (H)
45x5x2
135x5
185x3
225x2 b
255x1 b
275x5x2 b
245x5x2 b

Press (H)
43x5x2
73x5
98x2 b
123x1 b
138x5x3 b
123x5 b

Got the Rx from last week. Cleaning these was rough today.

Chins
BWx2
BWx1x3

Ears
Shinedown: Leave A Whisper
Spinal Tap: This Is Spinal Tap

[mangen]

My admiration to all you guys and gals who can maintain form & focus for the 30 to 60 sec to complete a heavy set of 5. I am not a member of your club.

WT (last wk: ave / min / max)
237.4 / 236.0 / 238.6

Squat (L)
45x5x2
135x5
185x3
225x2 b
255x1 b
275x1 b
247.5x5x2 b

Bench (H)
45x8,7
95x5
135x3
165x2
192.5x1 b
210x5x3 b S1:struggle-bad form S2: better focus S3: pretty good
185x5 b damn near rougher than last work set

SS PR for reps & sets. In May 2016 I did 210x4,205x5x2; Mar 2017 -- 207.5x5x3.

Back in 2000 (@ BW of 195) I did 250 for a single (not sure of any work sets).

Deadlift (H)
135x5
225x3
275x1
315x1
345xf broke floor, bar was away from left shin
345xf didn't break floor

Well, that didn't go so well.

Music
Stevie Ray Vaughn: Live Alive

Because
Elmer T Lee (Buffalo Trace Distillery)

[mangen]

Squat (M / Prep)
45x5x2
135x5
185x3
225x2 b
255x1 b
275x3x2 b / 5 min between work sets
261x5 b

Better back & knee position, but somehow aggrevated the elbow.

Press (M)
43x5x2
73x5
98x2
118x1 b
128x5x3 b / 5 min between work sets

These were a bit easier than last week.

Pull-ups
BWx1x4 EMOM

Music
Deep Purple: Perfect Strangers -- "She was a common, cunning linguist."

[mangen]

Bench (M)
45x8,7
95x5x2
135x3
165x1
190x5

CGBP
165x8x2
165x7

Holy distal tricep pump! Didn't think S3R8 would go up - didn't attempt it. Tri's pumped for over an hr.

It will be interesting to see if these help, or trash, the press on Saturday.

Deadlift (M)
135x5
225x3
255x1
285x5

Planned 285x5x2 to finish medium day, plus 315x1 and 345x1 to get some intensity I missed on Mon due to poor form failure. Ran out of time - had to be a parent.

Audio
Free: The Best of Free

[mangen]

Press
43x5x2
73x5
98x2
123x1 b
140.5x4+f,3+f
133x3+f
123x5

Felt like hell, every muscle ached (did not check for fever). Didn't attempt to squat.

New feature:

Tales from the Homestead
My 76 yo father calls my cell Fri afternoon -

Dad: "Where you at?"
Me: "Home"
Dad: "I need your help." I detect some concern in his voice.
Me: "What's up?
Dad: "I'm stuck in the field behind my house." Never mind that he does not own the field behind his house and the area was likely swamp before it was tiled.
Me: "Huh?" Knowing I don't have a truck and why the fuck is he in the field anyway.
Dad: "I walked out to see what the object was that is in the field."

He's probably is in the top 5 to 10% of 76 yr old males for physical condition. Lugged sides of beef around for 20 years, still works 3+ jobs and no meds. So instead of walking out when it was frozen (chisel plowed ground) and risking an ankle or knee, he waited 'till it thawed.

Took me 15 to 20 minutes to get to his house, collect some scrap lumber and a garden rake (for a walking stick) and head out to him. I don't know what a prowler workout feels like, but having your feet sink 12 to 18" every step for 75 yards is a workout. If you stop moving, you risk sinking deeper and not getting out. Used the planks like an ice rescue. Took about 30 minutes to get him free and back to yard. Both of us getting "stuck" a couple times. Nice workout.

A pick-up bed liner had blown out there back in Dec and it had been driving him nuts all winter. He said he had been trying to free himself for about 30 min before he called me.

Aahh .. parents! I guess it's good to be strong at all ages because you never know when you'll do something stupid that will require strength to get out of the situation.

[mangen]

WT (last wk: ave / min / max)
237.0 / 236.2 / 238.2

Ave & Max likely higher. Did not weigh Sat/Sun and when I'm sick I tend to eat anything I can find. Didn't help that the Girl Scouts delivered their boxes of useless calories last week. I've only eaten 3 boxes so far. Also purchased (and ate most of) a pan of sweet, glorious, live-saving kuchen at a local fundraiser Saturday evening.

Squat missed H day, so doing some blending here
45x5x2
135x5
185x3
225x2 b
255x1 b
275x3 b
255x5x2 b

Last two sets likely the best I've done in a month or so. Form struggle continues.

Bench (M / H)
45x8,7
95x5
135x3
165x2
195x1 b
212.5x5x3 b, 6 min between worksets
190x5 b

S1 & S2 controlled, smooth and relatively easy. S3 lost some focus, had a few low touches.

Deadlift
135x5
225x3
275x1 b
315x1 b

Mental focus left me.

Music
Accept: Balls to the Wall
Everlast: Whitey Ford Sings the Blues