The Quest for Consistency

[ch]

Squat
325x5x2 @ 8.5, 9 (made up for Monday)
305x5x1 @ 8

(Decided to only do one “backoff” aka planned medium day sets due to time and lingering elbow tendinitis)

Press
125x5x4 @ 8.5, 8.5, 8.5, 8.5

(Aside from the elbow, these felt better than expected. I’m going to say these were 8s, and I overrated due to pain. I was debating whether to round up or down, and I’m glad I rounded up. My left arm was shaking due to the pain though.)

Deadlift
345x0
275x3

(I was iffy about attempting this. When I set my back, I get pain right in the SI joint area. Even happened at lower weights. I might take a week off deadlifting.)

No time for accessories.

[ch]

My back and hips feel like crap this morning. I’m not sure what to do. Maybe I will take a deload week on lower body movements and possibly switch to trap bar dead’s or rack pulls for deadlifts. (Setting my back hurts the most.)

[ch]

Pr 125x4x3 @ 7, 7, 7

BP 195x4x3 @ 7.5, 7.5, 8 (paused)

Chins 33 reps in 7 min.

Hammer curls 30s x 15x4

Today I did both my press medium days and accessories. I skipped squats and deadlifts because of the lingering pain. My plan is to redo my medium sets from last week on Friday before progressing to the next scheduled week.

[ch]

BP 205x4x4 @ 8, 8, 8.5, 9

Rows 185x4x4 @ 8.5, 8, 8, 9

BB curls 90x12 (don’t like this — wrist/elbow/forearm stress. Maybe lighter would be okay)

DB curls 45s x 10; 40s x 13, 12

—

Somehow tweaked a back muscle doing my last set of curls. Hoping I can squat Friday.

[ch]

Pr 130x4x4 @ 8, 8, 8.5, 8.5

Sq 305x5x3 @ 7.5, 8, 8

DL 345x5 @ 8.5 (straps)

DL hold 315 @ 20s

Chins 25 in 7m

—

Back felt okay today. Definitely helps to keep chest up on squats. There was minor discomfort deadlifting, but not enough to stop me like last week.

Press felt surprisingly easy. Did the first 2 sets under one breath (each). Was expecting @9s.

[ch]

Sq 345x4x1 @ 9.5 (planned 4 sets)

Tweaked a new part of my back on the 3rd rep. Can’t turn to my right without pain now. Luckily it’s just muscular. But this is pissing me off. I feel like my squat has gotten weaker on this program, and I haven’t lost any weight in weeks.

Pr 130x4x3 @ 8, 8, 8.5

BP 195x4x3 @ 8, 8, 8

Ditched deadlifts because of back.

F*** this.

[ch]

Forcing myself back...

BP 210x4x4 @ 8.5, 9, 9, 9

Rows 155x8x4 @ 8s

Sq 285x5x2 @ 6.5s

Chins 28 in 7m

—

Really discouraged from Monday, so I took a mental health day on Wednesday. Program is all screwed up. Hips still don’t feel right squatting, though there was no serious pain today. I did the light day to stave off DOMs. I might skip back to the week where the pain started on the lower body lifts, and figure out something else to do pressing.

Need to figure out a transition plan before things completely go to hell.

[augeleven]

How is the back and hips feeling?

[ch]

How is the back and hips feeling?

They were not great. I got very discouraged and took too much time off. I also fell and got a boo-boo (bruised kneecap). I have many excuses, but I’m frustrated I wasn’t able to finish the program. Back in the gym today for some light work.

I’ve decided I want to focus on weight loss over the next few months, and I need to find a program that will enable it without grinding me into the ground or re-aggravating my back. Post to the programming forum incoming later today...

[augeleven]

I'm sorry to hear that, especially since I was one of the people who was advocating for GGW. I found it helpful to look back at my log and see what I like and what I didn't like. The things I took away from my aborted GGW run was 1) I really like having a plan that I'm "not supposed to" monkey around with and 2) I don't have the training attention span for a 13 week program.

[ch]

I liked GGW until I tweaked my back.

Actually loved it for the presses. I went back and did 115x5x4 for OHP and everything but the last set felt like a warmup.

I’d like to find a program I can coast on for a while.

[ch]

I started playing hockey again. Lower body DOMs are terrible, in the same muscle groups as squatting. I have to figure out a way to fit in strength training.

On the plus side, I’ve lost 7 lbs. since I started playing and am back down near my low this year. (207.8 this morning)