Good to see you back at it, again…
I own a lot of NeverSate apparel. My favorite is the Suffer Beautifully, have multiples of that one.
Thanks P.
Send some love to Uncle Nic and buy his “Embrace the Suck” shirts. I never flog people’s merch, but I really like that crew and it’s how they keep the place open.
Elaikases -
Then perhaps I’ve been of some use in the world.
I hear the Appalachian trail is an incredible hike.
I had forgotten to embrace the suck, tks for the reminder; done.
Back feels better - food makes the difference, as usual. I suspect the spasms started because I was not well enough fed.
Before breakfast weigh in this morning: 175 lbs, +5lbs
Gonna try squatting tonight.
Settling on a late Friday, Sunday, late Tuesday schedule. Gives me a shot at the squat cage.
2018-10-19
Warmup
things x amounts
Hammer curl db clean and press(1 clean, 1 press)
45s x 3
55s x 3
60s 3x3
O-SQ
barx10
135x5
165x3
195x3
230 3x3
Neutral grip Pullup
BWx5
+25 4x3 sets
Hammer Strength Press + Hammer Strength pulldown
2platesx8, 1 plate 1 dimex8 (twice)
Incline HyperExtension
BWx8
+25 x8
Done because I am old and weak.
Back twinged on SQ, but not enough to stop me. Just took them down slow. This workout was not a killer like the initial ones felt. Conditioning (such as it is) is getting better. Will start adding off-day stuff.
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Beards are also known as face-sponges, BTW.
Mine is sopping wet.
You inspired both me and my wife.
We did 132 miles on our vacation and expect to do the rest starting next spring when I retire.
Rain, hurricane and all, it was great.
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Circuit
Neutral Grip PU(5) + Ring Dips (5)+ Air SQ (Wide)(10) + Ab Wheel Rollout(knees)(10)
5 rounds
Lower left abs still feel funky, like feeling torn, so I could only go 3/4 of the way out and I favored the right side. It’s good though, because, since the blown disk, I’ve been weak on the right side. I’m being forced to use it now.
Haven’t done ring dips in years and I was shaking all the way up and down each rep.
Circuit
Lunges(10) + Face pulls (miniband) (15) + Elbows to fists pushups(knees)(10)
3 rounds
Stood on the middle of the miniband. Elbows to fists pushups are just closed-chain triceps extensions.
Bent over laterals
15s 15x3 sets
I’m going to get my sandbag out of storage. I want to start doing picks,carries, and over-the-shoulders.
2018-10-23
Clean and Press
95x5
115x5
135x3,3,4
Pendlay BB Row
165 5x3 sets
Front SQ
95x5
115x5
165x3
175x3
185x3,3
Neutral grip Pullups
BW+25x5,4,3+1
Dips
BW+25 8,5,5
DL
225x3 (dbl overhand)
275x3 (dbl overhand)
315 x2 (dbl Overhand)
315x5 (mixed grip)
That’s the most weight I’ve lifted in 4 years. Sad. I want 405 ASAP.
FR SQ not hard, but I had only planned to do 175. When that was easy I went up to 185.
Presses and rows were easy, but the pulling ligaments in shoulder aren’t ready to jump the weight too much. Front of the shoulders are pinching a bit.
Oldest guy in the free weight section tonight? Me. 56 years on earth.
2018-10-26
Incline Press
135x3
155x4,3,3
O-SQ
135x5
175x3
205x3
225x3
245 3x3
High Bar good morning
135 8x3 sets
1 Arm DB row
80x8
85x7,7
Feeling kinda wooden in the shoulders and arms. Put my effort into lower body tonight.
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2018-10-28
Clean High Pull
135 x 3
155 x 3
165 x 3
175 x3
185 x3
195 3x2 sets
They were all high enough to get under if I wanted, so I may do full cleans next time.
Dimel DL
165 20 x 3 sets
1 arm DB clean and press
40 x 5
50 x 5
65 x 3, 3, 5
Neutral grip pullup
BW x 8,8,7
Face pulls
30 15x3
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2018-10-30
Neutral grip Pullup
BWx8
+25 x5
+35 x3
+45x3
+35 3x3
Push Press (cleaned)
115x5
135x3
155x3,4,5
Easy
Pendlay Row
165 5x3 sets
Easy
CG BP
155x5,5,4
Frickin SQ rack busy again. They had one real squatter though so my tough luck and good on them.
Clean + Front SQ
155x5
185x3,3
185 xFAIL, FAIL
Couldn’t get under it any more. Need full clean practice.
165 x5,5
Clean Grip DL(no hook)
255x5
275x5
255x5
Machine rear laterals (pec deck) (constant tension)
75x15,15
90x12,12
Weight numbers must be off on these. I can’t do those poundages with DBs
Felt great going in. Good session. Not ever going back to this gym though because of single SQ rack.
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I’ve decided I’m going back to the gym to which I donated my rogue bar, bumpers and bands when I had to move. They’ve still got all that stuff. It’d be nice to be able to do Olympic lifting again. The hours aren’t great, but I can make it work, and some of the equipment is beat up, but it’ll serve.
I’m going to see if I can work out a deal whereby they give me a membership in exchange for my replacing all their shit bars and racks over time. I’m pretty sure they don’t get some members simply because the free weight equipment looks bad.
Lot of the old crew popping up
Just caught up on your last 18 days or so. Looking pretty good for coming back.
Thanks, Hel.
2018-11-1
Walking. Lots of walking. Too much floppy in the middle.
Ab wheel rollouts - from knees, 75% extension
10x5 sets
Left lower abdomen still complains a little bit, but it looks like I can start extending further.
Side planks
1 min/side
BW 180
2018-11-02
W/U
Full Clean and Press (1 CL multi press)
115 x5
135 x3
145 x 3,3,2
145 x3 (PP)
Pendlay Row
185 5x3 sets
O-SQ
145x5
185x3
225x3
255x3
225x5,5
SN grip DL
225 5x3 sets
DB Hammer curls
45s 8x2 sets
Triceps press downs
55x20,15
Presses and SQ felt slow and heavy. SQ still don’t feel right.
Snatch grip DL was hard for two sets and then the 3rd set just floated off the floor. First indication of the “murder switch” being flipped. My brain might finally be adapting to lifting again.
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2018-11-03
Trying acupuncture to wake up the lazy right shoulder and right lower back.
3 sessions to see if it’s actually doing anything other than satisfying a subterranean masochistic impulse
Ab wheel rollouts (knees, 90% extension)
10x3 sets
Side planks
1min 5secs/side
Band Pullaparts (mini)
15x3 sets
Pushups
20x3 sets