Just making a note of having done accessory work today. Not sore anywhere, everything seems to be okay. Left knee is a little unhappy still -- sharp pain like something is floating around in there, but nothing bad. Just grabs when I slightly hyper-extend it.
Did a lot of rows. Some reverse band, some straight, some low. Did a bunch of shoulder work too, mostly direct lateral/medial work.
Took a really bad video of my paused DL for Mike since he's giving me grief. Had to use a Canon point/shoot and will have to tweak the edit a little so it'll be usable. My legs look like toothpicks, which they pretty much are. Strong toothpicks.
Alone this weekend. Wasted some time watching football today, though not much. Am more than halfway through the units for the CFT and will finish the units, quizzes, and am hopeful to put down the final exam tomorrow. Not sure what that holds, because they only reveal it after you have finished 66% of the quizzes. I'm still a little short, but hope to get there by bedtime.
Watched Headhunters last night, a Norwegian/German film that is well worth watching.
Work hard, all. Later.
Saturday, September 8, 2012
Friday, September 7, 2012
training 9.7.2012
Hot, humid, and I was very hungry going in. No dynamic work, wore
knee sleeves -- knees have been giving me grief all day. Getting old.
Used B-Ala/creatine mix and a bunch of DS Craze. Definitely alert, if nothing else.
DL x4@9 + -9%: 270kg plus one; felt really good
SSB squat x4@9 + -9%: 205kg plus one; felt really not so good
Lunges x6@9 + -9%: a bunch; knees don't like lunges right now, so going to do some hip thrusts under a bar tomorrow.
DL @9 was more than I've pulled any day but max day. Feel good about that, despite SSB ugliness today. Getting closer to work sets being over that magic 600# barrier.
Watched clock today; it was 45 minutes before I hit work sets on the DL. That puts me in the room way too long -- after 75 minutes, free test starts to drop. Us old guys can't afford that. With the weight I move, I have to decide whether I can handle less warm up and bigger jumps. Also, it means the final movement suffers because I'm pretty well gassed by that point. At least the second and third movements require less warm up.
Maybe along those lines, I'm just flat worn down. I will have to travel for business in two weeks, so I will have a forced deload for four days or so. Might actually do me some good.
The boy is doing great work. Really proud of him. I'm all alone this weekend, so I will pound through the CFT material. With any luck, I will finish all the quizzes and final by Sunday night. I hope. 33 units total and I've finished 6, so I think I can do it. CPR exam is next weekend. Not sure if I have case studies and essays to do or not, as I haven't seen mention of them yet. We'll see. I will know better by Sunday night whether I think I will make the deadline imposed by the school district.
Next step is to make sure the boy can handle the movements to compete. Suddenly three months seems like no time at all. It's taken me 20 years to get merely decent.
Thanks for checking in.
Used B-Ala/creatine mix and a bunch of DS Craze. Definitely alert, if nothing else.
DL x4@9 + -9%: 270kg plus one; felt really good
SSB squat x4@9 + -9%: 205kg plus one; felt really not so good
Lunges x6@9 + -9%: a bunch; knees don't like lunges right now, so going to do some hip thrusts under a bar tomorrow.
DL @9 was more than I've pulled any day but max day. Feel good about that, despite SSB ugliness today. Getting closer to work sets being over that magic 600# barrier.
Watched clock today; it was 45 minutes before I hit work sets on the DL. That puts me in the room way too long -- after 75 minutes, free test starts to drop. Us old guys can't afford that. With the weight I move, I have to decide whether I can handle less warm up and bigger jumps. Also, it means the final movement suffers because I'm pretty well gassed by that point. At least the second and third movements require less warm up.
Maybe along those lines, I'm just flat worn down. I will have to travel for business in two weeks, so I will have a forced deload for four days or so. Might actually do me some good.
The boy is doing great work. Really proud of him. I'm all alone this weekend, so I will pound through the CFT material. With any luck, I will finish all the quizzes and final by Sunday night. I hope. 33 units total and I've finished 6, so I think I can do it. CPR exam is next weekend. Not sure if I have case studies and essays to do or not, as I haven't seen mention of them yet. We'll see. I will know better by Sunday night whether I think I will make the deadline imposed by the school district.
Next step is to make sure the boy can handle the movements to compete. Suddenly three months seems like no time at all. It's taken me 20 years to get merely decent.
Thanks for checking in.
Thursday, September 6, 2012
training 9.6.2012
Still very warm and humid here. Typical gorgeous day, if hot.
Started with B-Ala/creatine mix. No dynamic work. Wore wrist support for most of it.
Pin press full ROM - 5cm + -9%: 255kg plus one
Pin press full ROM + -9%: 200kg plus one
Incline, ring finger on ring + -9%: 150kg, failed on 155kg and the fatigue set
Hadn't intended to even try 255, but was distracted when I put the last plates on and didn't notice their size. Wondered why it hurt so bad, and it was all of a 10.
After the full ROM pin presses, threw on a bench shirt and worked on touching. Couldn't get it off by myself without Mike's videos. I suspect this had a lot to do with incline sucking.
Triceps are cooked. Going to add more rowing and shoulder work on assistance/neglected days.
Took my wife to see The Fixx last night at Anthology. If you live here or ever visit, go see someone there. Have dinner (at least drinks and dessert) and enjoy yourself. Great place to see music.
Anyway, the entire crowd was within five years of us -- all around 50, I'd say -- to see a band of 50-something play music we haven't heard in 30 years. It was awesome, and so were they. They were honestly fantastic. If you get a chance, go see them.
On my own this weekend, so it'll be devoted to getting certified. Nose down, only breaks to eat and train. Hope everyone has a great Friday tomorrow, and thanks for checking in.
Started with B-Ala/creatine mix. No dynamic work. Wore wrist support for most of it.
Pin press full ROM - 5cm + -9%: 255kg plus one
Pin press full ROM + -9%: 200kg plus one
Incline, ring finger on ring + -9%: 150kg, failed on 155kg and the fatigue set
Hadn't intended to even try 255, but was distracted when I put the last plates on and didn't notice their size. Wondered why it hurt so bad, and it was all of a 10.
After the full ROM pin presses, threw on a bench shirt and worked on touching. Couldn't get it off by myself without Mike's videos. I suspect this had a lot to do with incline sucking.
Triceps are cooked. Going to add more rowing and shoulder work on assistance/neglected days.
Took my wife to see The Fixx last night at Anthology. If you live here or ever visit, go see someone there. Have dinner (at least drinks and dessert) and enjoy yourself. Great place to see music.
Anyway, the entire crowd was within five years of us -- all around 50, I'd say -- to see a band of 50-something play music we haven't heard in 30 years. It was awesome, and so were they. They were honestly fantastic. If you get a chance, go see them.
On my own this weekend, so it'll be devoted to getting certified. Nose down, only breaks to eat and train. Hope everyone has a great Friday tomorrow, and thanks for checking in.
Tuesday, September 4, 2012
training 9.4.2012
Not a good day. Dragging, hot, been sweating all day. Sorry to whine.
Started with B-Ala/creatine and dynamic work.
Squat x4@9 + -9%: 315kg, but felt awful. Depth was good, though. Plus one. Every bit a 9.
2count DL x4@9 + -9%: 230kg plus one; miserable
SLDL x8@9 + -9%: bunch of weight until I couldn't do any more.
Done. Off to eat and collapse. For those that follow both log locations, sorry this is so weak.
Started with B-Ala/creatine and dynamic work.
Squat x4@9 + -9%: 315kg, but felt awful. Depth was good, though. Plus one. Every bit a 9.
2count DL x4@9 + -9%: 230kg plus one; miserable
SLDL x8@9 + -9%: bunch of weight until I couldn't do any more.
Done. Off to eat and collapse. For those that follow both log locations, sorry this is so weak.
Monday, September 3, 2012
Additional blogging point
Blogger is doing some really odd things -- I can't even make entries like I used to, but had to find workarounds instead. I hate that. If I get too fed up or can't figure out what changed, I may move to WordPress. If so, obviously the blog will move. If you have thoughts, advice, or even invective and sarcasm, post a comment.
training 9.3.2012
Gorgeous holiday Monday. Started with Craze (1+1 during),
B-Ala/creat mix, dynamic shoulder warm-up. Elbow sleeves for comp
bench, Spud wrist support throughout. Nothing but coffee otherwise.
Comp bench x4@9 + -9%: 235kg plus one @10%; main was more like 9.5. A real grind.
Bench + chain x4@9 + -9%: 270kg plus one reverse band with ave band (chains are all used with stepson's dragging); a true RPE=9; band = -25# at top and -100# at top, more or less
Triceps extensions x8@9 + -9%: not a lot of weight -- pretty toasty by this point. Tough to type at the moment, actually.
Great day today, really. Upbeat, no rush, felt good, moved a lot of weight. I'm living around 500# for bench now, which is solid. At least I'm not intimidated by it any more. The only problem I see is that there is so little difference between my pull and my press that they are almost indistinguishable. We'll fix that, somehow. Need for that GHR to hurry up and get in.
My gains in bench are small and gradual, but I feel I am gaining -- making progress. That's all that matters. Will there ever be a day where we are satisfied? I hope not. But plateaus come -- how will I react? There are genetic limits. Maybe I'll play the ace card then, as Dave Tate would put it. In the meantime, plain jane to see what I can do on my own.
Bodyweight remains steady, which is odd. My legs and back are as big as they've ever been, from what I can tell (might be fooling myself), and I feel fat. Just a little bloat on right now. Not as militant about CBL as I need to be; wish I had someone I could talk with about it. Brian Carroll would be awesome -- maybe I'll offer to pay him if he'll answer some questions about how he eats. Smelly is too busy, from what I can tell, but looking absolutely ripped right now. Besides, his writing is practically impossible to follow. But CBL clearly works if you do it right.
Apparently I am not, and I recognize that it's my own fault. Most of it has to do with my easy boredom with the sameness of food -- I need lots of variety or I will never get enough calories down. So I panic over caloric deficit and make it up in bad ways.
The boy's first day was yesterday, and he's sore today. He did great -- I'm proud of him. He has more dragging in his immediate future, along with lunges, step-ups, and push-ups. I suspect his triceps and glutes will be sore enough tomorrow to keep him mindful of what he's done. I loved that when I was his age -- we'll see how he reacts. He's happy to be a little sore today. Just wish I had his hGH levels.
Sorry for the length. Thanks for checking in. Have a great holiday today.
Comp bench x4@9 + -9%: 235kg plus one @10%; main was more like 9.5. A real grind.
Bench + chain x4@9 + -9%: 270kg plus one reverse band with ave band (chains are all used with stepson's dragging); a true RPE=9; band = -25# at top and -100# at top, more or less
Triceps extensions x8@9 + -9%: not a lot of weight -- pretty toasty by this point. Tough to type at the moment, actually.
Great day today, really. Upbeat, no rush, felt good, moved a lot of weight. I'm living around 500# for bench now, which is solid. At least I'm not intimidated by it any more. The only problem I see is that there is so little difference between my pull and my press that they are almost indistinguishable. We'll fix that, somehow. Need for that GHR to hurry up and get in.
My gains in bench are small and gradual, but I feel I am gaining -- making progress. That's all that matters. Will there ever be a day where we are satisfied? I hope not. But plateaus come -- how will I react? There are genetic limits. Maybe I'll play the ace card then, as Dave Tate would put it. In the meantime, plain jane to see what I can do on my own.
Bodyweight remains steady, which is odd. My legs and back are as big as they've ever been, from what I can tell (might be fooling myself), and I feel fat. Just a little bloat on right now. Not as militant about CBL as I need to be; wish I had someone I could talk with about it. Brian Carroll would be awesome -- maybe I'll offer to pay him if he'll answer some questions about how he eats. Smelly is too busy, from what I can tell, but looking absolutely ripped right now. Besides, his writing is practically impossible to follow. But CBL clearly works if you do it right.
Apparently I am not, and I recognize that it's my own fault. Most of it has to do with my easy boredom with the sameness of food -- I need lots of variety or I will never get enough calories down. So I panic over caloric deficit and make it up in bad ways.
The boy's first day was yesterday, and he's sore today. He did great -- I'm proud of him. He has more dragging in his immediate future, along with lunges, step-ups, and push-ups. I suspect his triceps and glutes will be sore enough tomorrow to keep him mindful of what he's done. I loved that when I was his age -- we'll see how he reacts. He's happy to be a little sore today. Just wish I had his hGH levels.
Sorry for the length. Thanks for checking in. Have a great holiday today.
Saturday, September 1, 2012
training 9.1.2012
Cannot believe it's already September.
Working early today -- in around 8:30. Warm, gorgeous, humid day in Sandy Eggo. Light breeze. Had the fan on hard in the rumpus room.
Started after coffee with Craze (1 scoop before and another during) + B-Ala/creatine mix. Knee sleeves, no dynamic work. Modicum of warm-up sets.
2ct DL x3@9 + -5%: 255kg plus one. Felt fantastic. RPE was closer to 8.5, whereas usual 9 is closer to 10.
SSB squat x3@9 + -5%: 210kg plus one. Slight improvement over last. Low back was getting tired.
Lunges x5@9 + -5%: Did Zerchers instead to take it easy on my left knee, which hates lunges. Need some form work, I guess, or to do these outside around the yard where direction and slop are less important.
Did a bunch of Kroc rows afterward, just because I need the rowing work and because I felt like it. Liked the Zerchers. Might throw in step-ups too, but I suck wind on those like nobody's business. Maybe hip thrusters, which I love (even though they kill me).
Feel good about the deadlifting, frankly. Gives me hope I may be able to break 2000 total before I die. I think I set that as a goal when I turned 40, and I might actually make it. The trick, as ever, is to do it in a meet; performance anxiety and meet pressure sucks the life out of me. I am a gym queen, I guess, hoping to someday be a reformed gym queen. We'll see. If I can get certified within 23 days, I may compete with the boy in December. Maybe dealing with supporting him will take the pressure off me, but I doubt it. We'll see. Plus, I need to get back into the gear and see what I can do supported in multi-ply. Squatting in a suit feels so odd now, I'm not sure I could hit anything remotely close to my raw max. Sitting back, avoiding pitching forward, just getting my butt down to deadlift in a suit -- it'll take some time. I'm stretching out my loosest bench shirt to see what I can do there. Any advice is welcome.
Take of yourselves, guys. Milda, keep rowing, girl. Bob, keep fighting; amassing information to send you, but not sure any of it is useful. Will wait until convinced.
Working early today -- in around 8:30. Warm, gorgeous, humid day in Sandy Eggo. Light breeze. Had the fan on hard in the rumpus room.
Started after coffee with Craze (1 scoop before and another during) + B-Ala/creatine mix. Knee sleeves, no dynamic work. Modicum of warm-up sets.
2ct DL x3@9 + -5%: 255kg plus one. Felt fantastic. RPE was closer to 8.5, whereas usual 9 is closer to 10.
SSB squat x3@9 + -5%: 210kg plus one. Slight improvement over last. Low back was getting tired.
Lunges x5@9 + -5%: Did Zerchers instead to take it easy on my left knee, which hates lunges. Need some form work, I guess, or to do these outside around the yard where direction and slop are less important.
Did a bunch of Kroc rows afterward, just because I need the rowing work and because I felt like it. Liked the Zerchers. Might throw in step-ups too, but I suck wind on those like nobody's business. Maybe hip thrusters, which I love (even though they kill me).
Feel good about the deadlifting, frankly. Gives me hope I may be able to break 2000 total before I die. I think I set that as a goal when I turned 40, and I might actually make it. The trick, as ever, is to do it in a meet; performance anxiety and meet pressure sucks the life out of me. I am a gym queen, I guess, hoping to someday be a reformed gym queen. We'll see. If I can get certified within 23 days, I may compete with the boy in December. Maybe dealing with supporting him will take the pressure off me, but I doubt it. We'll see. Plus, I need to get back into the gear and see what I can do supported in multi-ply. Squatting in a suit feels so odd now, I'm not sure I could hit anything remotely close to my raw max. Sitting back, avoiding pitching forward, just getting my butt down to deadlift in a suit -- it'll take some time. I'm stretching out my loosest bench shirt to see what I can do there. Any advice is welcome.
Take of yourselves, guys. Milda, keep rowing, girl. Bob, keep fighting; amassing information to send you, but not sure any of it is useful. Will wait until convinced.
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