Bluebutton's log: Working and Lifting

[bluebutton]

This is my training log. After a number of years working at home for free, I went to my kids' school and worked for free. After a year of that, they offered to pay me if I'd work more. I said yes.

Since I started working at that school in fall 2016, I haven't lifted...I did drop 15 lbs tho. But this has got to stop. This is my "I must lift" log.

[Wilhelm]

Hi, @bluebutton

I've found having a log here is keeping me even more motivated.

I'll be following.
It's nice to have you here.

[KyleSchuant]

Good to see you here. Gainz are coming.

[bluebutton]

Female, born 1979, so 38 at the moment
5'4"
155lb
Rt hand dominant

Goals:
Maintain movement over a lifetime
Waist ~80 cm
Weight ~150lb
300lb DL by age 40
A Mazda Miata at age 50

Best lifts ever
Press: 90lbs
Squat: 230lb
DL: 255lb

Chronic injuries that impact programming
--left shoulder labrum tear, 2000; surgery 2013
--right hip labrum tear, surgery 2006
--Left wrist cubital tunnel syndrome, 2004

The left shoulder tear/repair
*Because of bicep involvement, I can't do chin ups
*I've never done curls, but it's unlikely that I'd be able to do those with any consistency
*Bench press benefits from a closer grip
*Sleeping on my L shoulder is uncomfortable

Rt hip tear/repair
*squats require consistent knees out
*I did a 20 rep squat block, I won't do it again. My hip was fairly beat up by the end
*Occasional painful flare ups, especially from extended sitting at a closed angle
*Sleeping on my right hip on a firm bed induces flare up in the morning

Cubital tunnel syndrome
*Unlike the other two which are mechanical issues, this is a nerve problem caused by mechanical issues.
*Usually not a problem, managed with a vertical mouse and attention to computing posture
*Wrist wrap for rack position and heavy presses
*If the flare up is particularly bad, I limit all movements that required closing my elbow past 90 degrees, i.e. pressing, LTE, and pull ups

[bluebutton]

Jan 2013-Aug 2013
Starting Strength Linear Progression + tiny bit of TM
--Both the programming and the prescribed form for lifts

Aug 2013-Dec 2013
Recovery from shoulder surgery
By Dec 2013 was back to pre-surgery numbers

2014 - Summer 2015
Mostly Easy Strength variants programmed by Kyle Schuant.
Had abdominal surgery summer of 2015. I dropped out of lifting for quite a while after that

Jan 2016-Fall 2016
More programming from Kyle

Fall 2016-Fall 2017
Generally, not lifting.

I have fairly severe seasonal depression which makes life a struggle from mid Jan to mid March. It really knocked me out last year. I'm hoping this winter to keep lifting through it.

[Chebass88]

Welcome Bluebutton! Great to have you here.

[bluebutton]

I thought I wrote this, but maybe I didn't submit it?

Through the end of the year:
2 w.o./week at 2PM on Saturday and Sunday(1)
And for kicks, doubles

Saturdays:
Isometric upper body work(2)
DL

Sundays:
Isometric upper body work
Squat

(1) This goal for this block is to regain consistency; full stop. Saturday and Sunday are the easiest days to fit this in. So that's when I'm going to lift.

(2) I'm in the middle of an ugly ulnar nerve flare up. So bending my elbow past 90 degrees irritates the nerve very quickly. Can't even imagine putting it under load at a closed angle.

[bluebutton]

Saturday:
Push Up Plank Position (PUPP)
1 min x 3

Dead hang
30 sec x 3

DL
135 x 2
155 x 2
175 x 2
180 x 2
185 x 2 -- snappy, no grind

Sunday:
PUPP
1 min x 3

Y hold on rings
40 sec x 3

Squat
45 x 5
95 x 2
115 x 2
135 x 2
155 x 2
165 x 2

Comments:
Happy with week 1.
R wrist/elbow a little sore after each workout, but back to normal quickly.
These static holds feel pretty good on my L shoulder which had surgery a few years back

[Wilhelm]

Great start, Blue. \o/

[chromoly]

Hi bluebutton! I will be following along. I also have a hip labrum tear, but I haven't had surgery for mine. btw we have a women's forum. If you want in, PM me for the password!

[bluebutton]

Report on Nov-Dec: Did not happen.

Shrink has been "prescribing" exercise for at least the past 6 months or longer; basically, ever since I told her I had stopped exercising. Jan-Mar is the time of year I'm most likely to be cripplingly depressed. So. I figure I can't complain about my meds not working if I won't "take" the rest of the prescription.

Thus:
2018 USA Powerlifting Central Texas Classic
May 26, 2018

[Wilhelm]

Report on Nov-Dec: Did not happen.

Shrink has been "prescribing" exercise for at least the past 6 months or longer; basically, ever since I told her I had stopped exercising. Jan-Mar is the time of year I'm most likely to be cripplingly depressed. So. I figure I can't complain about my meds not working if I won't "take" the rest of the prescription.

Thus:
2018 USA Powerlifting Central Texas Classic
May 26, 2018

Nothing like a meet to get one motivated.
Hope some sunny days come your way, @bluebutton

[topfen]

Hi @bluebutton , have you tried if a daylight lamp helps with your sesional depression? I got one a couple years ago and was really surprised how much they affected my mood. Heard similiar things from other people. Good luck with your lifting and dealing with your sads

[bluebutton]

Hi @bluebutton , have you tried if a daylight lamp helps with your sesional depression? I got one a couple years ago and was really surprised how much they affected my mood. Heard similiar things from other people. Good luck with your lifting and dealing with your sads

Yep! I'm sitting in front of my light at this very moment

That was another part of the doc's "prescription" that I wasn't following. Most winters I start using my light after Daylight Savings, this year I slacked off on it a lot.

[bluebutton]

I sent @KyleSchuant an email telling him I'm wanted to sign up for a tournament and asked if he would check in on me in a week to see if I had actually signed up.

I thought I'd get something back like: "Sure" or "Glad you're finally taking my advice" or some such. He's been encouraging me to sign up for a meet for years.

Instead I got --

Today, please go into your garage gym and squat 20 for 5 reps x 3 sets, press 15 for 5 reps x 5 sets (we do more on upper body for women now), and deadlift 40 for 5 reps x 3 sets. This is too easy, but is meant to break the ice, get you started.

Today.

You will send me vids of your last work set through messenger on facebook.

My experience with Kyle is that if I actually do the programs he makes for me, good things happen.

So I did the workout, light as it was. (And btw two days later I have DOMS -- yikes.)

The hardest part of that workout was sending vids!

As as sign of my commitment to better mental health I:
** dug out my android phone (I use a BlackBerry)
** figured out how to use the camera app to take videos because way back when, I had flashed a new ROM onto the android
** installed fb messenger
** found my fb password which had a 1/L in it but I couldn't tell the difference and OMG!!!!
** and then I sent him the videos...NOT. Kyle had to walk me through it like a baby.

I hate FB, but I hate the idea of another bad winter more.

Let the training begin.

Current mood: 6/10
** summer time I'm usually at 7
** winter depression will see me slide toward a 3

[chromoly]

bluebutton-- best wishes in training to fight the wintertime blues. I find that lifting will invariably make me feel better, even in the deepest throes of depression. (Assuming I can force myself to get to the gym.)

[KyleSchuant]

The hardest part is always getting started. The coefficient of static friction is larger than the coefficient of dynamic friction. By this stage, the woman knows how to squat, press and pull, and she knows the basics of programming. Really she just needs someone to tell her to do it.

[bluebutton]

Today, per @KyleSchuant

Press:
36.25 x 5 x 5

Squat
46.25 x 5 x 3

DL
96.25 x 5 x 3

--I'm really sweatier than I should be at these weights.

EDIT:
Actually, Kyle said to add 1 lb, but I only have 10 oz microplates

[KyleSchuant]

Good. Now do it again tomorrow.

[bluebutton]

Today

Press
37.5 x 5 x 5

Sq
47.5 x 5 x 3

DL
97.5 x 5 x 3