Harry's slow and steady log
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- hsilman
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Harry's slow and steady log
Lifetime PRs:
Squat: 460
Bench: 250
Deadlift: 515
Just getting back into lifting after a long layoff due to injury. Failed a 200kg squat and tore something up in my left leg. April 2016. Still not 100%, but seems to be getting better as I work it. Followed a LP to get my lifts back to something, now I'm going to do Andy Baker's KISS program. Slow, steady gains. Going to listen to my body and not work through any injuries. I want my lifting to complement my life, not detract from it.
http://www.bakerstrengthcoaching.com/k- ... g-program/
Working maxes for first cycle:
Squat: 300
Bench: 175
Deadlift: 350
I generally try and supplement the main lifts with extra pulling, both upper and lower(chins, rows, rdl, sldl) and extra pressing(cgbp, dips, just more volume on bench).
I'm also going to try and trim up, if not lose weight. Will get my weight and waist measurements tonight. See where I am at the end of the first cycle.
Squat: 460
Bench: 250
Deadlift: 515
Just getting back into lifting after a long layoff due to injury. Failed a 200kg squat and tore something up in my left leg. April 2016. Still not 100%, but seems to be getting better as I work it. Followed a LP to get my lifts back to something, now I'm going to do Andy Baker's KISS program. Slow, steady gains. Going to listen to my body and not work through any injuries. I want my lifting to complement my life, not detract from it.
http://www.bakerstrengthcoaching.com/k- ... g-program/
Working maxes for first cycle:
Squat: 300
Bench: 175
Deadlift: 350
I generally try and supplement the main lifts with extra pulling, both upper and lower(chins, rows, rdl, sldl) and extra pressing(cgbp, dips, just more volume on bench).
I'm also going to try and trim up, if not lose weight. Will get my weight and waist measurements tonight. See where I am at the end of the first cycle.
- hsilman
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Re: Harry's slow and steady log
Pre-Day 1
Deadlift 255 5x5
BB Row 135 3x8
BB Curls 45,65 x10
CGBP 95 3x10
Decided to do a 5x5 day @ 73%, just to get some preparation for 5x5. I think this is a good weight. Feels heavy cause I'm out of practice, but went up just fine for all 5 sets.
Everything else is "whatever". My plan is some kind of press, some kind of upper back work. Working on dat V.
Deadlift 255 5x5
BB Row 135 3x8
BB Curls 45,65 x10
CGBP 95 3x10
Decided to do a 5x5 day @ 73%, just to get some preparation for 5x5. I think this is a good weight. Feels heavy cause I'm out of practice, but went up just fine for all 5 sets.
Everything else is "whatever". My plan is some kind of press, some kind of upper back work. Working on dat V.
- hsilman
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Re: Harry's slow and steady log
9/18/17
Squat 225 5x5 RPE 6-7
CGBP 105 3x10 RPE 8
Chins 3x5 RPE 8
Nice and easy, as it should be. RPE is just to get back into the swing of things with it. God forbid I start using it again for programming, don't really trust myself!
Squat 225 5x5 RPE 6-7
CGBP 105 3x10 RPE 8
Chins 3x5 RPE 8
Nice and easy, as it should be. RPE is just to get back into the swing of things with it. God forbid I start using it again for programming, don't really trust myself!
- hsilman
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Re: Harry's slow and steady log
9/20/17
Bench 132.5 5x5 RPE 5-6? I could definitely do 4 more, probably 5.
Bench 125 2x8
Have a nagging soreness in my upper back and something funky in the lower. Also, a throat tick that came on starting last night. Decided not to push it.
Bench 132.5 5x5 RPE 5-6? I could definitely do 4 more, probably 5.
Bench 125 2x8
Have a nagging soreness in my upper back and something funky in the lower. Also, a throat tick that came on starting last night. Decided not to push it.
- hsilman
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Re: Harry's slow and steady log
9/23/17
Deadlift 265 5x5 RPE 5-6
CGBP 110 3x10 RPE 7-8
Chins 3x3
Deadlift 265 5x5 RPE 5-6
CGBP 110 3x10 RPE 7-8
Chins 3x3
- hsilman
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Re: Harry's slow and steady log
I haven't abandoned anything, just been sick yesterday and today. Even skipped work.
Hopefully it moves out of my chest tomorrow and I'll bench after squatting. Still light stuff so I don't expect to be thrown off too much by the lack of spreading it out.
Hopefully it moves out of my chest tomorrow and I'll bench after squatting. Still light stuff so I don't expect to be thrown off too much by the lack of spreading it out.
- hsilman
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Re: Harry's slow and steady log
9/28/17
Pretty much over it by this afternoon, thankfully. still hacking up a little but NBD
Squat 235 5x5 RPE 5-6
Bench 135 5x5 RPE 6
Will deadlift Saturday, probably.
Pretty much over it by this afternoon, thankfully. still hacking up a little but NBD
Squat 235 5x5 RPE 5-6
Bench 135 5x5 RPE 6
Will deadlift Saturday, probably.
- EricK
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Re: Harry's slow and steady log
Dayum, Harry. You strong.
Hope you feel better after your cold, I'm just recovering from a gift my son brought home from daycare.
Hope you feel better after your cold, I'm just recovering from a gift my son brought home from daycare.
- hsilman
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Re: Harry's slow and steady log
you realize these are pounds, right?
I feel pretty much 100% by now, thanks. Hope you feel better as well!
9/30/17
Deadlift 270 6, 5, 5, 5, 5 RPE 6
First one is because I can't count. Tried out the new technique of sitting back before starting the pull. Feels weird, I'll keep at it.
- EricK
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Re: Harry's slow and steady log
I sure hope they're in pounds, I was looking at your 1RM PRs. You have a better squat PR than me, and your deadlift isn't too far off mine. Current state of things matters less than one's achievements in the strength game (IMO). You'll get it back with some work, no worries.
- hsilman
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Re: Harry's slow and steady log
I appreciate that perspective! I am *mostly* pain free these days, which is super nice. I haven't quite got up the motivation to want to work out when I'm supposed to, but I'm at the level that I'm dragging myself to do the bare minimum at least. Just keeping at it, and I'll be in striking distance of my best numbers in a year.EricK wrote: ↑Sun Oct 01, 2017 11:13 am I sure hope they're in pounds, I was looking at your 1RM PRs. You have a better squat PR than me, and your deadlift isn't too far off mine. Current state of things matters less than one's achievements in the strength game (IMO). You'll get it back with some work, no worries.
10/3/17
Squat 240 5x5 - Still EZ
That's it. Upper-left back has been bothering me all day, I'll take any excuse I can get.
I've been listing to Electro-Swing all day. Don't ask me why, just thought of it this morning. Try and be in a bad mood while listening to it, I dare you.
- unruhschuh
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Re: Harry's slow and steady log
Subbed for K.I.S.S.. I always wondered how this program would work out in real life.
- hsilman
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Re: Harry's slow and steady log
Well, this time my motivation is low so it looks like it will be JUST the basics of the program lol. I ran a few cycles with success a few years ago, actually with similar numbers to what I'm starting with.unruhschuh wrote: ↑Wed Oct 04, 2017 1:22 am Subbed for K.I.S.S.. I always wondered how this program would work out in real life.
10/5/17
Bench 140 5x5 RPE 6-7
I know I should be doing more, but I have so much on my plate that I can't be assed.
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- cwd
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Re: Harry's slow and steady log
How come you are working at such low RPEs? And how do you estimate an RPE 6 anyway? I'm never accurate below 8.
- hsilman
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Re: Harry's slow and steady log
Just like that
First cycle of a new program, plus finally lifting again after a year+ layoff from an injury. Taking it easy to start. RPE this low isn't necessarily accurate, just keeping it in mind and trying to establish a baseline for later.
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- hsilman
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Re: Harry's slow and steady log
Thank y'all!DeriHughes wrote: ↑Fri Oct 06, 2017 7:25 am I know this feeling. Good on you for getting some work done. The mojo will come back.
Yesterday, 10/9
Chins 5x5. Something fucky in my right shoulder. Had some sharp, shooting pain the last few days. No specific cause, and I think it could even be how I slept. But I know my basic template has no upper body pulling at all, so I'm going to try and incorporate some off-day chinning. Just getting some work done to try and balance it, nothing specific.
- hsilman
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Re: Harry's slow and steady log
I've just had a bad week. My right arm REALLY acted up after Monday. Something in my tricep felt almost like it was torn. It hurt to put my arm in any kind of rotation, literally wiping my butt caused searing pain.
It seems better now, but it wasted my motivation. My wife got me to do some work yesterday while she squatted, I just did:
Unweighted chins 2x5
+10# 3x5
Now the goal is to not let this creep in to next week. It's ok to have an off week. Just get back on the horse and back to the program next week.
It seems better now, but it wasted my motivation. My wife got me to do some work yesterday while she squatted, I just did:
Unweighted chins 2x5
+10# 3x5
Now the goal is to not let this creep in to next week. It's ok to have an off week. Just get back on the horse and back to the program next week.