New Old Guy Log

[sinker]

WO #8

Squat: 155 x 5 x 3
Bench: 65 x 5 x 3
Dead: 185 x 5 x 1

A first: The local Y has 3 squat racks but only one platform for dead lifts. Just as I was finishing my benches (at about 5:55am) a young man started doing his dead lifts. I thought about asking if I could work in, but he was using much heavier weights, so I just headed home. I went back after work and did my dead lifts, but somehow read my notes wrong and repeated the weight from last session. Oh well....

[sinker]

WO#9

Squat: 160 x 5 x 3
Bench: 70 x 5 x 3
Dead: 190 x 5 x 1

Lifting with a slight hang-over is not particularly fun.
Surprised at how un-crowded the Y is on Saturday mornings.

[dfreric]

Progress looks great, sinker!

[sinker]

Progress looks great, sinker!

. Thanks, Eric!

[sinker]

Cross training? I did a big event ride today; 'The Gravel Grape Crusher' (started and ended at a local vineyard); 31 miles and 2600' of elevation on mixed surfaces - gravel, road and singletrack. Since I've been lifting instead of riding so far this year, I didn't know what to expect. The first 20 miles I felt strong; crushed some hills. Started to feel a little tired around mile 25 and the last few miles were pretty tough; even had some cramping in my quads. Not that I need an excuse, but I did just do my heaviest ever working sets of squats and deadlifts the day before.

My next LP workout should be Tuesday (one rest day after the ride). We'll see.

[sinker]

WO#10

Due to leg soreness from my bike ride, I decided to back off the weight a little on squats and pulls. Went up 5lbs on bench. Still have to stay narrow (and light) to avoid pain. Even those light weights cause a sharp pain in the left shoulder at the bottom of the bench. Seeing my orthopedic guy again today.

Squat: 135 x 5 x 3
Bench: 75 x 5 x 3
Dead: 175 x 5 x 1

Really need to work on setting my upper back/lats on my pulls.

[sinker]

So my shoulder still hurts when doing (and only when doing) bench presses or overhead presses. The orthopedic Doc could not replicate the pain with any of his manipulations. He suggested I not do bench or overhead presses(!).

ME: 'Doctor, it hurts when I do this'
DOC: 'Don't do that'

So I'm going to try not pressing at all for a bit and see what happens. I'll be replacing with 3-level cable pulls (face, shoulder, chest) and lat pull-downs.

So after a week off...

WO#11

Squat: 145 x 5 x 3
Dead lift: 185 x 5 x 1 (really concentrating on setting my upper back...seemed better)
3-level Cable pulls: 27.5 x 5 x 3

[sinker]

WO#12

Squat: 45 x 5, 45 x 5, 70 x 5, 100 x 3, 125 x 2, 150 x 5 x 3

Deadlift: 95 x 5, 95 x 5, 120 x 5, 145 x 3, 165 x 2, 190 x 5 x 1

Lat Pulldowns: 5 x 20, 5 x 27.5, 35 x 5 x 3

[sinker]

WO#13

Squat: 45 x 5, 45 x 5, 75 x 5, 100 x 3, 130 x 2, 155 x 5 x 3

Supine Pulldowns: 20 x 5, 55 x 5, 70 x 5 x 3

3-level Cable Pulls: 27.5 x 5, 32.5 x 5 x 3

Deadlift: 135 x 5, 135 x 5, 155 x 5, 165 x 3, 185 x 2, 195 x 5 x 1

[sinker]

WO#14

Squat: 45 x 5, 45 x 5, 75 x 5, 100 x 3, 130 x 2, 160 x 5 x 3

Deadlift: 135 x 5, 150 x 5, 170 x 3, 185 x 2, 200 x 5 x 1

Lat Pulldowns: 27.5 x 5, 35 x 5, 42.5 x 5 x 3