Spoke too soon yesterday

My upper back, shoulders and deep abs were really sore as the day progressed. Lower back was not sore at all so next light/ accessory day I'll do more on the RDLS. I feel kind of lethargic today and weak around the wrists, but have four hours before lifting so I think it will be fine. Heavy day, squat, bench, deadlift.
All-righty then. Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, 4 x 3 x 140. I wanted to do five sets of these but decided not to push. It's a pr anyway i believe. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 95, 1 x 2 x 100. Ugh. So, got a spotter and did assited reps 1 x 5 x 100, 1 x 6 x 100, 2 x 5 x 105 These were tough but I was due for a light bench press day. Left bicep feels funky on the way down, I go slow to favor it and waste energy that could be used pushing.
Deads 1 x 3 x 135, 1 x 1 x 155, 2 x 3 x 165, 1 x 3 x 135. Nice deads.

6am the day after

Sleep is always fitful after a lifting night and last night was no exception. I had to handle the dog by myself yesterday, which meant that he had to be in his crate for the time I was at the gym, and then go right back in an hour and a half later for the night. So my restless dreams revolved around my poor little dog having to go to the bathroom and being uncomfortable because he didn't want to pee in his crate. This resulted in my breaking his schedule and letting him out an hour earlier than usual in the morning due to the guilt. How do parents of humans ever do it?

Besides being hungry this morning I feel good, no big soreness anywhere, shoulders less destroyed. We'll see how that goes tomorrow. Tomorrow is the combo cardio class my friend teaches, which isn't part of my lifting plan but I like to go sometimes for the social aspect of it and to see what music she is going to choose however it could also be a big lifting day for me. In addition to that, I need to work and see my niece so planning will be important this week.

The next lifting session goals are squats 3 x 3 x 140, bench press 5 x 3 x 95, deadlifts 1 x 3 x 165.

Light day, fried shoulders

I started with 12 air back squats, then alternated sets of 10 front squats with the 45 lb bar with three sets of 10 push-ups. Had a water break, then alternated sets of 8 overhead squats with the bar, with sets of 8 overhead presses. Power cleans 2 x 5 x 45, 2 x 3 x 65, 2 x 3 x 75. Squats, 1 x 2 x 95, 1 x 2 x 115, 1 x 2 x 125, 1 x 2 x 135, 5 x 1 x 145. These weren't intended to be a squatting workout, more like keeping my mind in the game so I'll be ready for sets across Weds or Thursday. Then, because my lower back is a weak link, 5 x 5 x 95 Romanian deadlifts. Home to an egg, shrimp and cheese omelet. I am beat.

Saturday lifts

Took Friday night off, lifted today. Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 3 x 125, 5 x 3 x 135, 3 x 5 x 115.

Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 3 x 95, 2 x 2 x 100, 1 x 3 x 95, not feeling the bench press today. Deadlifts 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, could tell my grip is still somewhat wrecked from climbing Thursday. Alternated 3 x 8 x 45 barbell curls with 3 x 8 x 45 overhead presses and done. Light day Monday, other squat variations, power cleans, etc.

Great time climbing yesterday, claw-like hands today

Still haven't mastered the Nemesis Wall but improving, I was sooo close! The new strategy to do one warm-up wall and then hit the hardest section planned is working. Brooke and I climbed for over an hour, went to Subway, and after dropping her off I practically melted into bed. I'm glad there is something fun to do even when the back is misbehaving, and now we have a rain-check for bowling. The back does feel better today, so may have light lifting tonight.

Update!

Last night, after eating pasta, I suddenly decided to take my friend's combo cardio-sculpting class. This reminded me why I don't eat much before working out, brick in the tummy. However, afterward I felt better and looser, so maybe getting the blood flowing helped my back. Tonight the plan is to take my neice bowling. If something comes up with that and she can't go (it's amazing how over-scheduled six-year-olds are nowadays) I'll take some sort of cardio class, spinning most likely. I should have thought of that when the cats got me up at 5:21 this morning but didn't. Friday will be a light lifting day with front and overhead squats, all the stuff I mentioned in yesterday's post.

Back feels sort of better today

Which usually means don't mess with it or I'll be down for another whole week. But, at least it isn't worse. So tomorrow should be a light day, front squats, overhead press, overhead squats, push-ups, power cleans. A lot of those moves are back intensive, so I may wait another day before lifting again. Also I have plans to take my neice bowling, she can't wait to kick my butt. If I use a child's ball it should be all-right. So today, maybe some light cardio, maybe rest it, tomorrow bowling, and Friday lift. That will be the back test, then rest weekend and lift Monday, squats 3 x 3 x 135- test it out, 3 x 3 x 100 bench press, I am SO close to this, deads 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155.

Another back issue and trying not to be depressed about it

I started with squats, ready to smash personal records and get strong. Instead, this happened: 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, 1 x 3 x 135, 3 x 2 x 140, 1 x 1 x 135- horrible side of the spine crunch right here. I thought I had tightened up my back properly but it seems not. Still not right three hours later, there was supposed to be 2 sets of 3 at 135. I do not know what to do at this point.

Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 100, not bad the third rep of both sets were super slow. 3 x 3 x 95. Well at least bench presses are going okay.

One set of 15 very slow controlled back extensions. I hoped they would fix me, no such luck.

Cautious deadlifts 3 x 3 x 135, then hang clean and ohp press 1 x 8 x 45, 3 x 6 x 55. Home, back still isn't right. I may have to go super slow on progression of squats from now on.

Saturday

I'm having a little intestinal distress but the rest of me is raring to go (see what I did there?) so that needs to clear up soon so I can get in the gym. This should be a play/day, light day but I also want to max out on singles so... am still figuring this out. The plan is to start with 10 air squats, then alternate 10 fronts squats with 10 push-ups, for three sets with the bar. Then, eight overhead squats alternated with eight overhead presses again with bar.

At this point I'll be warmed up enough for anything, so I can go to heavy singles on the squat to see where that will take me, and then do the same with bench press. Finish w power cleans, and lat pull downs.

So here is what happened, warm-ups 2 x 10 x air squats. Front squats 2 x 8 x 45, 1 x 10 x 45 alternated with three sets of ten push-ups. Overhead squats 3 x 8 x 45 alternated with 3 x 8 x 45 presses. Max test for squat, 1 x 3 x 65, 1 x 3 x 95, 1 x 2 x 115, 1 x 2 x 125, 1 x 2 x 135, 1 x 1 x 140, 1 x 1 x 145, 1 x 1 x 150 whoot! 1x2x135.

All the benches were full so did some power cleans, 2 x 5 x 45, 2 x 3 x 65, 2 x 3 x 70.

Bench press 1 x 5 x 45, 1 x 3 x 65, 1 x 2 x 85, 1 x 1 x 95, 1 x 1 x 100, 2 x 1 x 105- new PR here too. Very happy about the lifts. Unfortunately my random period is crazy heavy so couldn't do as much shopping and normal activity. My blood pressure at a kiosk was 106/66 so we came home to let me relax and have a chocolate milkshake.

I'm Baa-ack

To where I was before the mishap. Thursday night lifts, squats: 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, 3 x 3 x 135, 2 x 2 x 135, 1 x 1 x 115.

Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 85, 3 x 3 x 95.

Deadlifts, 1 x 3 x 135, 1 x 3 x 150, 1 x 3 x 165. All good. This happened even though I wasn't fully recovered from the 4th of July partying and my period randomly started so god knows what kind of hormonal stuff is going on. I had some orange juice and a big steak for dinner, went out with a friend as the designated driver (read: only drank water)and had a good time. Ready to rest and recover today. Now that I'm lifting decent weights again I can incorporate the light day in the middle of the week with front and overhead squats, sets of push-ups, and power cleans and overhead press. I'm probably not going to add in snatches, they were hard on my shoulders even light. I think that, for me, a snatch needs to be individually coached.

Volume day

Gettin it on. I did not sleep well at all last night, and drapped to the gym before I lost all motivation. That said, once I was there it wasn't bad.
Squats: 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 2 x 3 x 115, 1 x 3 x 125, 5 x 2 x 135, kept wussing out on the third rep, 3 x 3 x 125, 1 x 5 x 115. Back was okay, just a little soreness at the end, no sharp or tweaking pain.
Bench press: 1 x 12 x 45, 1 x 5 x 65, 5 x 5 x 85, 3 x 3 x 90. Deadlifts 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, 3 x 1 x 165. BBC 3 x 8 x 45 alternated with overhead press 3 x 8 x 45. Done.

Highlights from Tuesday

I can't find my log from that day, squats topped out at 5 x 3 x 125, going for 130 tonight. Bench press 3 x 2 x 95, ehh not dso great but whatever. I think I can't go for my heaviest on both squats and bench presses on the same day. Deadlifts 1 x 3 x 135, 2 x 3 x 145, no problem. Tonight, squats 3 x 5 x 130, bench amrap 95 lbs/ 85 lbs, deadlifts 1 x 3 x 135, 2 x 3 x 150. Will update with the results. Friday, some kind of cardio or climbing, Saturday no gym as it is Pride day, so wild fun to be had downtown. Lift either Sunday or Monday.

In other news, I pre-registered for the March trail run next year. Training for that doesn't need to start until January so it will give me a break from lifting at the beginning of the new year as well as push me to meet my lifting goals this year.

Lifts went as planned for the most part. The squat racks were taken when I got there so I started with bench press. Work sets were 1 x 2 x 95, 4 x 3 x 95. Squat work sets were 5 x 3 x 130, not bad, one back-off set 1 x 5 x 115. Nice and easy. Deadlifts were toughter, 1 x 3 x 135, 2 x 3 x 150, felt kind of awkward, not getting my back totally set correctly. 3 x 8 x 45 bicep curls and 3 x 8 x 45 overhead press to wrap it up. I was tired after this.

Tropical storm Debby

is a lot worse than any of the hurricanes I've seen in ages. So, I'll shift my gym schedule down a day this week and go in tomorrow. Just got back from taking the dog on a walk that was reminiscent of Wizard of Oz, and the mosquitos still managed to eat my legs up in spite of all the wind. I need the itch cream now. What a blah day this is.

Good lifts.

After driving myself nuts all week avoiding any real weights and doing lots of reps, I finally got in the gym to lift today. Squats, 1 x 12 x air, 2 x 8 x bar (extra warm-up sets) 1 x 5 x 65, 2 x 5 x 95, 1 x 3 x 105, 5 x 5 x 115- interestingly, these got easier rather then harder as the sets progressed. I guess it was a matter of reminding my muscles how this was done. I'm confident to continue raising the weights as far as my back is concerned from this point on.

I was glad to see my friend who works at the gym today as he is a good spotter, quite a hottie too. Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 53 x 85, 1 x 3 x 95, 3 x 2 x 100, was going for 3 x 3 but needed an assist on the thrid rep of each set. Regardles, it is a personal best for me and now into the 100s on bench press. Love it!

First deadlifts since my accident, 3 x 3 x 135, nice and easy. BBC 3 x 8 x 45 alternated with overhead press 3 x 8 x 45 and done. Had lobster tails for dinner tonight, so delish.

Ouch my hands!

Hit the climbing wall with my niece last night, my hands are claw-like today. If we keep this up I may have Popeye forearms eventually. The wall that sticks out is still my nemisis. The plan of attack for that is to do a mid-range climb to warm-up next time and then go to the Nemesis Climb right after while my hands are still fresh. I also hope they are recovering now and will be stronger next time. The bright side of being unable to lift heavy weights while my back is effed up is the chance to do this other fun stuff I've wanted to but always passed up in favor of lifting.
My sister is taking this nutrition class that has the students track their daily food intake and compare it to what is needed, according to this class a woman between 31-50 with average daily activity needs 5 oz of protein a day, and protein does not build muscle. Well, I know it doesn't build it all by itself, but it is still a pretty important component one would think. The jury is out on whether that info is crap or not, but according to it she has been taking in way too much protein for quite a while.

She doesn't do any resistance training, sprints on the treadmill combined with high/low interval work is her preferred form of exercise, and she has the lack of muscular tissue to show for it. I'm starting to track my food intake too out of curiousity.

So a pimp chatted me up yesterday

You would think 45 (me) would be too old for that sort of career, must have been the very supportive bra I was wearing that captured his attention. He was quite the smooth-talker, that's for sure. Plan for tonight: climb the wall, I now have a nemesis section that needs to be handled so working on that. Spin, then squats and push-ups. That should go, squat warm-up, then 10 push-ups, 3 x 5 x 105, 10 push-ups, 3 x 5 x 95, 10 push-ups. That gives me 30 push-ups and 30 squats. Will update with actual session details later.

Had to work a little late and missed out on time to climb. I took Spin and then lifted according to the plan above. Basically it sucks to try to lift after an hour of cardio, but it does help reduce my need to lift as much as I did just before the accident and stay according to plan. I still felt it in my lower back during the 105# squats. It is so strange not to know exactly what I want to do for the next workout session, playing it by ear instead.

There is a good yoga class at 11, maybe I'll go in earlier and overhead press, bench and try some deadlifts beforehand.

Climb and spin

I climbed the indoor wall three times before Spin class, then hit the weights for some light lifting. Squats 1 x 10 x air, 1 x 8 x 45, 2 x 5 x 65, 2 x 5 x 95, 2 x 5 x 105, 2 x 5 x 95. Bench press 1 x 10 x 45, 1 x 5 x 65. Still deciding whether to go run on the treadmill tonight or not. Climbing really does use a lot of muscle power, I learned that lifting after is not going to be heavy. Wednesday I'll do the same climb,spin, squat combo as long as I don't need to babysit my nieces.

Wasn't going to post this

But I should to remind myself that it happened. Friday afternoon I decided to lift. Started with squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115- difficult, 1 x 5 x 125, back seriously complaining now, 1 x 1 x 125 could not handle it. My lower back was screaming and obviously not ready. Tried 115 and couldn't do that either. Completely disgusted with myself- I probably could have waited that extra day and been fine, instead I rused it and pushed my back to where it had been a week ago in terms of pain.

I hobbled over to the bench press and did 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 3 x 95, 2 x 5 x 95 (with spotter) 2 x 3 x 95 without spotter. Three sets of slow controlled back extensions and left. What am I going to do Monday?

Swimming and climbing

Trying to get enough activity in to tire out a 6 year old is exhausting! She decided racing across the pool was great fun so we did that for couple of hours. Note, before 2pm even hard-core sunblock does not exactly do the trick. Short nap, lunch and then we hit the climbing wall which we had all to ourselves. I'm not sure if this will influence my grip in a bad way to lift tonight, it is really most important for deadlifting and I'm still rehabbing the back so maybe I should just go for it. Hmm. Also fun and she was better then me. I may hold off on lifting until tomorrow and just do cardio tonight.

The day after

Is not too bad. There is some lower-back awareness, which would be normal if I had an actual heavy day yesterday. I'll take this as an indication that going lighter on the weights was a good idea. I'm watching my neice today and unsure of the hours, so at least we will swim and possibly climb. Next session going for 3 x 5 x 125 squats, 3 x 5 x 95 bench, 2 x 3 x 145 deads.