Busa's log

[Busa]

50th birthday today, and decided to celebrate with another round of MM w/HVLP bench!

Cycle 2, W1D1 Hypertrophy

BW = 235 lbs. WAY too much celebrating over the weekend...

e1RMs for this cycle (vs. last cycle): SSB 310 (300), BP 235 (230), DL 405 (400), Press 155 @ 9.0 (unchanged)

SSB Squats: Rx = 6s x 5r @ 70% or until set = @9.0 (2 min rests)
215 x 6s x 5r -- buried each rep deep
Last set @ 8.0

Bench: Rx = 7s x 7r @ 65% (2 min rests)
155 x 7s x 7r
Last set @ 6.0 -- my e1RM is a bit conservative but I'm okay with that with benching 3x/week

Pendlay Rows: 10 min density block
155 x 8s x 5r -- alternated wide & narrow grips

Triceps Pushdowns (v-bar): 75 x 5s x 10r

[Busa]

Cycle 2, W1D2 Power

BW = 236 lbs.

SSB Squats: (2 min rests)
185 x 3
215 x 2
240 x 2s x1r
250 x 1
265 x 3s x 1r
Last set @ 7.0-ish

Bench: Rx = 7s x 5r @ 70% (2 min rests)
165 x 7s x 5r
Last set @ EZ

Deadlifts: Rx = 1r @ 90%, 5s x 4r @ 75%
365 x 1 @ 7.5
305 x 5s x 4r — started feeling some lumbar fatigue

[Busa]

Ad hoc accessory workout:

Dips:
BW x 8r
BW x 8r
BW x 12r

DB Hammer Curls:
25 x 10r
40 x 10r
45 x 10r
50 x 8r

Incline DB Curls: 30 x 3s x 10r

[Busa]

BW = 238.9 pounds, waist = 42"

I've had to confront the hard reality with respect to my body weight, which is that I'm 50 years old and I need to lose 40 pounds, starting now. I've gained 25 pounds over the last four months and my waistline reflects it. I know exactly how it has happened (no mystery here--eating way too much garbage) and I know what I need to do to fix it, which is to make and sustain some lifestyle changes about my relationship with food. This will also need to include better stress management and improved sleep patterns. Anyway... I am just typing his here to put my thoughts into words, and for me to refer to as an accountability tool.

In the meantime, I will continue to lift as intelligently as possible and maintain my log here, in order to continue gaining strength... but the top priority for now needs to be losing the extra fat.

[JohnHelton]

I couldn't recommend this tool more for losing weight. It is worth the investment. I lost 33 lbs between 1/1/20 and 10/21. Slow and steady wins the race. I didn't use MacroFactor until the end, but I wish I had had it the whole time.

viewtopic.php?f=24&t=4201
https://www.strongerbyscience.com/macrofactor/

[Busa]

I couldn't recommend this tool more for losing weight. It is worth the investment. I lost 33 lbs between 1/1/20 and 10/21. Slow and steady wins the race. I didn't use MacroFactor until the end, but I wish I had had it the whole time.

viewtopic.php?f=24&t=4201
https://www.strongerbyscience.com/macrofactor/

Thanks, John. I've downloaded the app and going to try it out. For me, the bigger challenge is not necessarily losing the weight (although it's not exactly easy), but keeping it off is the main problem. Anyway... the adventure has begun with 1,415 clean calories logged today.

Cycle 2, W1D3 Strength

Morning session:

SSB Squats: Rx = 5s x 3r @ 80% (2 min rests)
250 x 5s x 3r
Last set @ 7.5

Bench: Rx = 7s x 7r @ 65% (2 min rests)
165 x 1s x 5r -- oops, wrong day... start over!
155 x 7s x 7r
Last set @ <6.0

Afternoon session:

Snatch Grip Deadlifts: Rx = 5s x 4r @ 55% of conventional DL max
225 x 5s x 4r — easy

Triceps Pushdowns (rope):
60 x 5s x 12r -- still too light, increase weight next time

[Busa]

Cycle 2, W1D4 Accessories

BW = 236.3 lbs. (-2.6 pounds, shedding the water bloat)

OHP: Rx = 1 @ 9.0, seven minute density block @ 80% of single
155 x 1 — felt pretty easy so bumped it up 10 lbs…
165 x 1 @ 9.0
125 x 6s x 3r
125 x 6r

Single Arm Lat Pulldown — my weight stack only goes to 100 lbs, so trying out single arm movements
50 x 10r
60 x 8r
65 x 6r

EZ Barbell Curls: target 50 reps
70 x 15r
70 x 15r
70 x 10r
70 x 10r

[Busa]

Cycle 2, W2D1 Hypertrophy

34 minutes of LISS (incline treadmill walking) yesterday.

BW = 235.5 lbs

SSB Squats: Rx = 3s x 4r @ 75%, 4s x 3r @ 75% (2 min rests)
235 x 3s x 4r
235 x 4s x 3r
Last set @ 7.0

Bench: Rx = 7s x 5r @ 70% (2 min rests)
165 x 7s x 5r
Lost count of sets, might have done 8... all @ EZ

Pendlay Rows: alternating narrow/wide grip widths
165 x 7s x 5r

Triceps Pushdowns (v-bar):
75 x 12r
80 x 13r
85 x 10r

[Busa]

Cycle 2, W2D2 Power

BW = 234.8 lbs... not setting any speed records with the weight loss, but moving in the right direction

Morning session:

SSB Squats: (2 min rests) -- Rx = intensity singles topping out at 275, but I got creative...
185 x 1
225 x 1
275 x 1
315 x 1 <-- 10 pound PR
Top single @ 8.0. Felt like I was good for 335, but for now will keep 315 as the new training max for next cycle. Felt good to hit the three plate milestone for this lift, though.

Bench: Rx = 7s x 7r @ 65% (2 min rests)
155 x 7s x 7r
Last set paused and @ EZ. Going to recalculate my e1RM on Friday, either with 225 x RIR = 1, or 245 x ? if the first 225 rep moves well

Incline DB Curls:
30 x 3s x 12r

Afternoon session:

Deadlifts: Rx = 1r @ 92%, 4s x 3r @ 80%
375 x 1 @ 7.0 -- e1RM 410
325 x 4s x 3r — went with the easy-mode option for the volume sets, changing from Rx = 5s x 4r to 4 sets of triples

I was so, sooooo tempted to load 415 on the bar for a 5 pound PR attempt. I stared at the bar for about 3 minutes, teetering on the fence. Fortunately, because I am man now acquired of 50 years of accrued wisdom, I prudently decided "Nah!" and lived to fight another day.

[Busa]

Cycle 2, W2D3 Strength

BW = 236.2 lbs, was not compliant yesterday

Bench: Rx = intensity (@ 9.0) to recalculate e1RM, then 6s x 2r @ 85%
225 x 1 -- moved fast
245 x 2 @ 9.0 -- e1RM = 255, which is 5 pounds off of my all time PR, so Hanley's HVLP seems to be working
200 x 6s x 2r
Last set @ 6.0

First time posting videos, hope this works...

[Busa]

Closing out the second MM w/HVLF Bench cycle with good results

BW = 235.5 lbs.

SSB Squats: e1RM up from 305 to 335, but will use 315 as my training max for next cycle
255 x 3s x 3r
255 x 2s x 2r
Last set @ 7.0

OHP: @9.0 single up from 155 to 165
135 x 8s x 3r
135 x 6r — Rx was ten sets of triples but just wanted to get these done

Lat Pulldowns (close neutral grip v-bar): set up a plate loaded pulley system in my rack… now I have to figure out a way to stay anchored to my seat.
135 x 12
160 x 3s x 6r

As noted in yesterday’s log, Bench e1RM improved by 20 pounds from 235 to 255. The volume is paying off.

Deadlifts… e1RM somewhere in the low 400s. I think I’ve figured out a form issue that should result in some near term progress here.

[Busa]

Starting a new cycle (#3) of MM with HVLF bench programming.

Training maxes for this cycle: SSB: 315, Bench: 250, DL: 410, OHP: 165

BW: 236.2 lbs

Cycle 3, W1D1 Hypertrophy

Bench: Rx = 7s x 7r @ 65% (2 min rests)
165 x 7s x 7r
Last set @ 6.0

Pendlay Rows: working up to top set to calibrate future volume work. e1RM ended up being ~ 255 lbs, so will use something like 185 lbs. for future work sets
165 x 5
185 x 5
205 x 5
225 x 5

Overhead Triceps Extensions (rope): target 60 reps
50 x 3s x 10r
40 x 2s x 15r
Major pump from these

I "skipped leg day" today, after hiking for a couple of hours up in the mountains this morning (translation: I am too lazy to do the work). Will get the SSB squats in tomorrow.

Edit: decided being lazy was an inadequate excuse, so back out to the garage I went!

SSB Squats: Rx = 6s x 5r @ 70%
220 x 6s x 5r
Last set @ 7.0

[Busa]

Cycle 3, W1D2 Power

BW = ??? forgot to weigh in this morning, but I'm sure it's not good based on holiday eating

SSB Squats:
190 x 3
220 x 2
245 x 2s x 1r
255 x 1
270 x 3s x 1r
Last set @ 7.0

Bench: Rx = 7s x 5r @ 70%
175 x 7s x 5r
Last set @ 6.0

EZ Barbell Curls:
70 x 5
90 x 5
110 x 3s x 8r
70 x 25 for the pump

A few hours later…

Fortified with three glasses of red wine, I went for the deadlift PR with no perceivable ill effects:

Deadlift:
370 x 1 <— programmed top single
415 x 1 <— alcohol fueled impromptu PR
Volume sets? What volume sets?

[Busa]

Cycle 3, W1D3 Strength

BW = NDTFP

SSB Squats: Rx = 5s x 3r @ 80% (2 min rests)
255 x 5s x 3r
Last set @ 7.0

Bench: Rx = 7s x 7r @ 65% (2 min rests)
165 x 7s x 7r
Last set @ 6.0

I owe some pulls which I may or may not execute later tonight.

Edit: finished the job…

SGDL: Rx = 55% of conventional DL, 4s x 5r
225 x 5s x 4r
Misread the Rx and reversed sets x reps. Didn’t make a difference, everything was @ EZ

Triceps Pushdowns (rope)
75 x 15r
50 x 20r

And out of time on Christmas Eve

[JohnHelton]

Really hard to diet this time of the year. Probably not worth trying. January 1 is right around the corner.

[Busa]

Really hard to diet this time of the year. Probably not worth trying. January 1 is right around the corner.

That’s what I’m thinking, too. My head needs to be in the right space to commit to the diet. I dropped 36 pounds in a little over four months earlier this year, from 247 down to 211, so I know I can do it. But, I also gained back 25 since August. This next effort will be a more methodical approach, designed to keep the extra weight off long term.

[Busa]

Cycle 3, W2D1 Hypertrophy

Got a new, competition-spec flat bench for Christmas, to replace my old, non-comp spec incline bench which when set to its "flat" position, was actually at around a 5 degree incline. The old bench was also too narrow for me (10"), so the new bench with its 12" width feels a lot more stable. Going to take a little getting used to, though.

Bench: Rx = 7s x 5r @ 70%
175 x 7s x 5r
Last set paused @ 6.0

Pendlay Rows: Just mirroring what I did on bench
175 x 7s x 5r
Varying grip widths... all easy

DB Hammer Curls:
25 x 10r
30 x 10r
35 x 10r
40 x 10r
45 x 10r
Thought about attempting a set with 50 lbs, but decided against such belligerence

SSB Squats: coming later today. I also forgot to mention that I feel like the quad work from the SSB is really helping me to break my deadlifts off the floor. On last week's DL PR, my sticking point was actually above the knees / approaching lockout, whereas in the past (when squatting low bar) I generally struggled off the floor. Anyway... another reason for me to appreciate the SSB over LB.

Edit: adding SSB work

240 x 3s x 4r
240 x 4s x 3r
Last set @ 7.0

[Busa]

Cycle 3, W2D2 Power

SSB Squats: Rx = intensity singles topping out at 280, but I went for the stretch goal...
190 x 3r
220 x 2r
245 x 2s x 1r
260 x 1r
280 x 1r
315 x 1r @ 8.0 <-- old PR
335 x 1r @ 10.0 <-- new PR

I think I just hit parallel on these... kinda hard to tell from the video angle, but I had Christmas clutter blocking my side view. Anyway, I'm taking it as a gym PR.

Bench: Rx = 7s x 7r @ 65%
165 x 7s x 7r
Last set @ < 6.0

[JohnHelton]

Congrats on the PR!

[Busa]

Congrats on the PR!

Thanks, @JohnHelton, appreciated!

Cycle 3, W2D3 Strength

Bench: Rx = work up to an @ 9.0 single, then doubles @ 85%
225 x 1r
255 x 1r @ 9.5 — I’m sure I had 260 in me (which is my all time PR), but 265 might have stapled me
215 x 6s x 2r
Last set @ 7.5

Deadlift: Rx = single @92%, then four triples @ 80%
380 x 1r @ 7.0 — this correlates exactly to my tested 1RM of 415
330 x 4s x 3r
Last set @ 7.0