Just trying to be consistent

[allPrimes]

2021-03-02

Eating. Sleeping. Doing things. Great weather. Feel pretty good other than my shoulders generally hate me. Little pinch or something in the anterior portion of my left shoulder. Not sure where that came from. Age, likely.

Workout

TnG Bench

8 @ 6 - 125
8 @ 7 - 135
3 x 8 @ 8 - 3 x 140

Neato.

Front squat

10 @ 7 - 115
10 @ 8 - 120
2 x 10 @ 9 - 2x 125

Better work capacity? Not really sure. These were all doable. Challenging, but doable. My biggest issue is the breathing and bracing. Towards the end of a set, that gets challenging.

DB bench

1 x 70% e1RM AMRAP - 50lb dumbells for 12 reps
2 x 12 x 63% e1RM - 40lb dbs

This really sucked today. Just felt beat to shit.

Pec deck fly

2 x 12-20 @ 8-9

Did not do because of pinch in left shoulder.

---

Gorgeous weather recently means more playing outside. Walks and runs with dog. Will be doing some GPP today in the garage and taking the dog for a nice long walk. Might consider shopping for a weight vest soon.

[allPrimes]

2021-03-04

Not gonna lie: this whole week was shit. I was eating, yes. But eating really well like I normally do? Nope. My left shoulder hates me. I was time limited in my gym time. Just a shitty week in the gym all around. Sleeping is great. But eating and lifts? Shit-tay.

Workout

Deadlift with belt

8 @ 6 - 245
8 @ 7 - 255
3 x 8 @ 8 - 265, 255, 255

Not great. Just some lifts.

Skullcrushers (in lieu of close-grip bench)

10 @ 7 - 60
10 @ 8 - 70
2 x 10 @ 9 - 80

Also shit. Compared to last week, this were pukey.

Arnold press

Lateral raises

None. Time limited today.

---

Although my eating hasn't been "out of control" I do need to get myself back focused on eating appropriately: 180g P and reasonable fat and carbs. Not sure why I can't do that. All of these lifts this week were just crap.

On another note, the weather has been great! I can see spring around the corner and have even been pulling my bikes out for some tune-ups.

[JohnHelton]

Everyone has those bad weeks. Not a big deal.

[mgil]

Everyone has those bad weeks. Not a big deal.

Yeah. Consistency is key. More important than the weight on the bar.

[allPrimes]

2021-03-07

My special lady friend found out yesterday that she was exposed to someone that tested positive for COVID on Friday. Hooray. That means we both need to quarantine until either a) symptoms or b) negative test on Wed. I'm glad I ended up with a barbell and a lot of plates during the original lockdown! No rack, though, so instead of heavy squats, I'll do some overhead squats and other lesser Steve'd barbell moves.

Everyone has those bad weeks. Not a big deal.

Yeah. Consistency is key. More important than the weight on the bar.

Thanks to you both. @Testiclaw mentioned that at my (our?) age, maybe one of 10 gym sessions would be really good, the vast majority will be a clock punch, and a few here and there will be shit.

I'm just trying to be consistent, baby.

Gorgeous weather recently. Have been playing outside with Merle more. We both love it.

[JohnHelton]

Yeah. Strength is a weird thing. Consistency and patience are key. You have to push to get stronger too. But you can't push too hard. There is a balance. For me I tend to sense when I'm going too hard by my desire to get in the gym. It definitely wanes when I need a break.

[allPrimes]

2021-03-15

Well fuck. After a week of doing some light stuff in the garage (during a quarrantine because GF came into contact with someone who had tested positive), I was back in a rack on Monday. Pretty nice, to be honest.

Workout

Squat with belt

8 @ 6 - 200
8 @ 7 - 210
3x8 @ 8 - 215

Really, felt good to be back under the bar. Good lifts but will likely be feeling it later today.

Push Press

8 @ 7 - 115
8 @ 8 - 125
3x8 @ 9 - 125

These felt really good today. I tried to focus on engaging my hips more.

Back extension

4x12 with a 25lb dumbbell.

I was running out of time

Leg extension

3x12-20 @ 8 - 9

15x60
15x80
16x80

---

I've been eating, but it's not been great. Probably more than I should be. But I've been eating and I've been enjoying it. I've started doing more running, too, with the nice weather we've been having. Running is good for my brain. Hope to mix some shorter runs with some longer walks with Merle. Also SUPER EXCITED about the chance to start doing some more riding soon, too!

[Testiclaw]

Push Press

8 @ 7 - 115
8 @ 8 - 125
3x8 @ 9 - 125

These felt really good today. I tried to focus on engaging my hips more.

Oh, no.

[allPrimes]

Push Press

8 @ 7 - 115
8 @ 8 - 125
3x8 @ 9 - 125

These felt really good today. I tried to focus on engaging my hips more.

Oh, no.

Maybe I mean fire my glutes more? I dunno. The right words aren't always the things that come out of my head. Always seemed like when my ass helps move things, those things more a lot better.

When work isn't as stupid as it's been recently, perhaps a visit?

[allPrimes]

2021-03-21

Eating like shit recently, because people in town that "want to take us out to eat." This is one reason why I like eating at home. Forced to take a week off from the gym because of a quarantine but still did a bit of lifting in the garage. Also some running. Took another forced week off (kind of?) because of work stupidity and a lack of ability to make it to the gym, and, well, having been fucking TOASTED after the squat session last Monday. Regardless, back on the horse this week.

Some runs recently. Had a first bike ride on Friday with a friend. That was awesome.

Workout

Back squat with belt

8 @ 7 - 205
8 @ 8 - 215
8 @ 9 - 225
take 5% off, then do max of 3 more sets x 8 until you hit 8 @ 9 again - 2 x 210

I like squatting. These were good, but I need to remember how to be patient when I'm in the middle of a set. There's no need to rush it, Steven.

Push Press

8 @ 7 - 115
8 @ 8 - 120
8 @ 9 - 125
take 18% off, then do max of 3 more sets x 8 until you hit 8 @ 9 again - 110, 110

Back Extensions

12 @ 6 - 25lb db
12 @ 7 - 30lb
2 x 12 @ 8 - 35lb

Meh.

Leg Extension

3 x 12-20 @ 8-9 - 12x60, 14x70, 15x80

Meh. A burner, but meh.

---

Work has been stupid busy lately. I haven't been eating great lately. But the weather has been warming up and I have been longer walking and running with Merle lately. Also, bike rides are good.

[Testiclaw]

Push Press

8 @ 7 - 115
8 @ 8 - 125
3x8 @ 9 - 125

These felt really good today. I tried to focus on engaging my hips more.

Oh, no.

Maybe I mean fire my glutes more? I dunno. The right words aren't always the things that come out of my head. Always seemed like when my ass helps move things, those things more a lot better.

When work isn't as stupid as it's been recently, perhaps a visit?

Definitely come in for some push press work. It's almost entirely quad/SSC driven.

[allPrimes]

2021-03-23

Gotta get back to normal eating. Ate well yesterday, slept well, and popped up at about 4:30 this AM feeling refreshed. It was a good feeling.

Workout

Bench press

8 @ 7 - 135
8 @ 8 - 135
8 @ 9 - 145
2 x 8 @ 9 less 5% - 140, 140

Meh. Not great. Felt weird. I haven't benched in three weeks (thanks to quarantine and a week of bullshit work) and it just felt...off. Not painful. Nothing bad. Just off. Weird.

Front Squat

8 @ 7 - 115
8 @ 8 - 120
8 @ 9 - 125
2 x 8 @ 9 less 5% - 120

Better. Still need to be patient so I can fucking breathe. Not as much torso fatigue today. Not sure if that's because no front squatti in three weeks or what. Regardless, these were pretty good.

DB bench

12-20 @ 70% of e1RM - 15 x 45lb
3 x 12 @ 65% of e1RM - 35lb

Meh. Clock punch here.

---

Good to be back in the AM. I like that sched. And now that it isn't resolution time anymore, things are a bit quieter in the AM. Me likey.

Things to keep in mind: food, sleep, stress. Had a massage last night. It was awesome.

[allPrimes]

2021-03-26

Eat. Sleep. Work. Most of my life these days.

Workout

Deadlift

Some. Will have to check out my log.

DB Press.

Some. ibid.

Other stuff.

ibid

---

The upshot here is that this week was a real fucking challenge for me. I mean, like a real goddamn challenge to even make it to the gym. But I did. And it all pretty much sucked. But I made all my lifts. And that counts for something. I think.

[allPrimes]

2021-03-29

Blah blah blah. Work. Eat. Sleep. I've felt a bit beaten up recently. I don't know if it's the program I'm running (a solid BBM hypertrophy program) which has fairly high volume or something else, but I've just felt beat up. I'm sleeping well (some nights up for a bit, but nothing much), I'm eating well-ish (could really buckle down here), but something has been off. HOWEVER, this week is a "pivot week" in the Hypertrophy I plan I'm running so maybe some of that volume will drop and I might not be so fucking beat up.

Workout

Front squat with belt

8 @ 7 - 125
8 @ 8 - 135
8 @ 9 - 145

Front squatting with a belt is crazy. Just feels so simple. Probably could have pushed things higher but why? Felt like 145 was close to @9. Still need to be patient and not rush the lift. Breathe, Ranney.

Standing OHP

10 @ 7 - 85
10 @ 8 - 95
10 @ 9 - 105

My shoulders hate me but we're getting along for now.

2ct Pause DL

12 @ 7 - 155
8 @ 8 - 175
8 @ 9 - 175

HOLY SHIT. These killed me. Lower back felt super fatigued (but surprisingly fine this AM) but holy shit did these kill me. Had to take a knee after the last set because vision really started to narrow and I could feel myself going. Not sure what that was about but holy shit. Sets 2 + 3 should have been 12 reps each but yeah. Nope.

Leg curls

2 x 12-20 @ 8-9 - 12x60, 15x70

What a hamstring toaster. Haven't done these in ages. Feeling okay this morning, though.

---

Man, I was dragging last week. Fucking DRAGGING my ass to get to the gym. No idea why. Some burnout? Fatigue after a week of forced quarantine then right back into heavy? Whatever, I was dragging. I didn't feel like I was dragging on Sunday.

Still looking forward to warmer weather and cycling more.

[allPrimes]

Slept like shit last night. Had a coffee at 5pm but was well hydrated. Seems weird that a cuppa would have kept me up. Lame.

Workout

Incline bench

8 @ 7 - 135
8 @ 8 - 125
8 @ 9 - 130

135 was too much for @7. Dropped it. These all felt weird. Like unstable. Felt like the bar was all wobbly. A weird feeling to try and do the same things here as I do when I bench but it just felt weird.

Leg Press

10 @ 7 - 200
10 @ 8 - 290
10 @ 9 - 400

Strangely all fine. No idea how much the sled weighs so this is just weight on the bar. Leg press has always been weird. I feel like a king when I do them.

Incline DB bench

AMRAP @ 73% of 1RM - 15 x 45
2 x 12 @ 63% of 1RM - 30lb

Fine. Nothing big here. These incline benches didn't feel as unstable as the incline barbell bench. Strange.

---

A "pivot" week. First time I've done something like this. Not a deload? Something else? Regardless, definitely feeling less beat up and looking forward to what's in the future for this program. Eating, pooping like normal. Work stress is still elevated. Sleeping last night was weird but I chalk it up to a late, strong coffee.

[Testiclaw]

It can be kind of weird initially, but there's a general "flavor" to the weeks or blocks between more traditional training.

"Low-Stress" is where movements stay fairly specific, and intensity remains normal, but volume drops.

"Deload" is where movements stay fairly specific, but both intensity AND volume drop (multiple ways to do this).

"Pivot" is where movements are changed to less-specific variations (novelty, etc., building sensitivity to familiar movements again, and so on...), and usually volume drops a bit (not as much as a deload), intensity drops (more than a low-stress week or a deload).

[allPrimes]

2021-04-12

It's been a bit since I've been here. Have still been in the gym on schedule, but just haven't been writing shit up. I chalk that up to fucking work crap that sucks. BUT, the good thing is that I think I may have figured out why I'm stressing about work. The good ol' "I'm afraid of failure so I start to choke when I have actual big-boy responsibilities." Blows chunks.

Have been running more when it's not too shitty outside.

Workout

Front squat w/ belt

8 @ 7 - 140
8 @ 8 - 145
8 @ 9 - 150
1-2 x 8 @ 8 - 140

These are surprisingly good. It's almost like I'm getting better at them.

Overheap Press

8 @ 7 - 95
8 @ 8 - 100
8 @ 9 - 105
1-2 x 8 @ 8 - 100

These were not good. My shoulders are feeling better (long-term recovery from them hating me for a long time) but these presses? Yeahno.

2ct Pause Deadlift

No go for me on these. Holy crap these fry me. Like even at 135lbs, I get tunnel vision and need to take a knee after set one. Not sure what's going on there but feeling like I'm going to pass out after what I would consider a warm-up weight, I just don't think that's safe. Today, instead of pause DL, I did

Barbell Rows

12 @ 6 - 95
12 @ 7 - 115
12 @ 8 - 125
1-2 x 8 @ 8 - 115

Leg Curls

12-20 @ 8-9 - 15 x 75, 17 x 80

Just toasty here.

---

I like to think that if I was independently wealthy my life would be much calmer but somehow, I don't think it would be. It would just be a different set of challenges. There would still be hard things in my life but with wealth, I just wouldn't have the stress of "if I fuck up, I'll lose my job" and be scared by that. All I can do is try to manage fear and stress and eat well.

[allPrimes]

2ct Pause Deadlift

No go for me on these. Holy crap these fry me. Like even at 135lbs, I get tunnel vision and need to take a knee after set one. Not sure what's going on there but feeling like I'm going to pass out after what I would consider a warm-up weight, I just don't think that's safe. Today, instead of pause DL, I did

Things it could be after my google-fu session:

• 1. Taking too long to set up for each pull
  2. Standing up too fast after the last pull

I know I already have a fairly low BP and doc says it's because I'm in pretty good cardiovascular shape. For example, when i'm relaxing at home in the evenings and I stand up quickly after having my legs up on the sofa or coffee table, I get dizzy from time to time. The volume of these deadlifts is just taking it's toll the same way. I need to figure out a way to remedy this.

Notably, I do not experience anything like this when I'm deadlifting heavy.

[allPrimes]

Keeping an online log + paper log == the former not being as updated as the latter but what the hell? Let's do it anyway!

Goals

1. Be happy
2. Everything else is gravy.

Fitness goals

1. Be strong and, more importantly, continue to get stronger.
2. Remain injury free. I like the idea of training for durability in addition to strength and endurance because I'm not 25 anymore.
3. Maintain weight close to 200-210lbs. This is a relatively arbitrary number but as a former fat kid that spent most of his life staring at the number on the scale, I could be okay with this number if I also looked like and could lift like a beastie. Currently hovering around 215-220.
4. Continue cycling and running and hiking and skiing and doing all the things.
5. Look like a beast.
6. Lift like a beast. Would like to continue all of the above (inclusive) well into my 60s and beyond!
7. Eat, rest, and recover appropriately for all of my goals.

So the nice thing about trying to be consistent with activity is that I generally am, but in different places. (Clearly, I don't consistently post here. People here are way too smart for me to participate in threads.) In 2022 for example, I started an olympic program because I like the minutae of working on small details and why not? Started with a program from Zach Telander but it was 5 days/week in the gym which was too much for me. Found Voodoo Weightlifting and ran that program for several months. Really enjoyed it. Three days/week, weekly feedback, I got better at snatching and C&J and was enjoying things. Then spring came and I started putting the miles on in training for a half-marathon in September. Lifting went by the wayside from July into August, the half marathon happened (my worst), then I bought a squat rack, EZ curl bar, bench, and weights for my garage. HOORAY.

To try and be more consistent in my garage, I ran some generic 3day lifting sessions, focusing on back squat, bench, and deadlifts, from September through early Dec, but to be even MORE consistent and with better programming, I hopped back on to The Bridge from BBM. (I ran this a few years ago and enjoyed the programming. Seemed logical to me and allowed me to recover pretty easily. Notably, as like last the last time I ran it, I hit a new squat PR--285lbs--yay. I think the PR has more to do with consistently handling heavier weights than just the program, though.)

Anyway, I'm in week 7 of the bridge again and am thinking about what comes next. I'd like to continue to run and improve cardiovascular health (I mean, I'm rolling at 225lbs right now at 47 years old with a 36" waist, and would like to be closer to 200lbs going into my 50s. Fuck. My 50s are calling.) In the last 6 weeks of really being better at tracking calories in, I've lost a solid 10lbs and my fiance says that I"m reshaping.

A few years ago, a local acquaintance, very knowledgeable person, and generally my type of weirdo (i.e., Testiclaw) gave me Alex Viada's Hybrid Athlete book. I like running and I like cycling and it'd be cool to keep lifting and getting stronger-ish while also running and cycling and getting faster there, too. Viada here talks about running Westside in his training and lays out a pretty straightforward week here that I could adapt to running and cycling (if I include some of the Ironman training (that I have no interest--or time--to do!)) I've never run a Westside type program and it sounds interesting. My challenge is that Westside seems like super-advanced programming for a generic idiot like me and seems to require a lot of special equipment that I do not have at home. I'm still trying to figure out the absolute basics.

EDIT:

Nice.

[allPrimes]

Lifting consistently recently but the rower has dropped off a bit this week, mostly because I'm working too much. Researching Westside for post-Bridge (v2). Would start in early Feb after a week-long work trip to CA after the final 1.5 weeks of Brdige.

Notably, 7 weeks into eating with intention (the intent to lose some body fat), and I'm down 3kg. Works out to just shy of one pound/week. Not bad.

EDIT:

Keeping these links here for posterity because it seems like they'll be useful:

https://www.elitefts.com/education/why- ... k-for-you/

https://www.elitefts.com/education/novi ... velopment/