Staving off the decline, part deux

[JimRiley]

Tue., May 30, 2023
Machines at the In-Shape:
Lat pulldown: 90 x 8 x 4
Overhead triceps extension: 70 x 8 x 4
Quad extension: 115 x 8 x 4
Hip adductor: 160 x 10 x 4
Incline press: 50 x 8 x 4
Machine lateral raise: 45 x 8 x 4
Hamstring curl: 75 x 8 x 4
Glute extension: 70 x 8 x 4
Hip flexor: 75 x 8 x 4
Calf raise: 110 x 8 x 4
Biceps curls: 8 (pushbutton selection) x 8 x 4
Hip adductor (weird Precor machine): 70 x 8 x 4
Trap bar shrugs: 155 x 8 x 4
Due to immune system concerns, this was only my third trip to the In-Shape this year, the other two being in January and March, but I finally decided enough was enough. I did wear an N95 the whole time as a precaution.

Wed., May 31, 2023
Cardio: Walked and jogged 3.7 miles in 49 minutes.
Bench: 155 (91%) x 1 @8; 110 (65%) x 10, 10, 9, 8, 7, 6 (55 total) @7-8, every 2.5 minutes
Deadlift: 252.5 (80%) x 3 x 6 @6-7, every 2.5 minutes

Thu., Jun. 1, 2023
Hammer curl: R 17 (intended 18, oops) x 9 x 4, L 14 x 9 x 4
Lateral delt raise: 14s x 9 x 4
BB front raise: 30 x 9 x 4
DB rear delt raise: 14s x 9 x 4
Ab rollouts: 4 sets of 9
OHP: 75 x 1 @7; 62.5 x 31 in 7-minute AMRAP (sets of 5, 5, 5, 4, 3, 3, 3, 3)
Cardio: Cycled 11.06 miles in 47:02, averaging 14.1 mph. Average/normalized/max power: 138/149/497W.

Fri., Jun. 2, 2023
Cardio: Cycled 13.7 miles in 1:03:53, averaging 12.9 mph. Average/normalized/max power: 133/148/463W. Did a 1.7-mile climb that averages 6% and hits 12% near the top, but I took it fairly easy (around 165W).
I wouldn't normally cycle (or anything else) two days in a row, but I'm taking a hopefully short break from running due to plantar fasciitis sensations in my right foot.

Bench: 152.5 (90%) x 1 @8; 140 (82%) x 3, 3, 3, 3, 2, 2 @7-8, every 2.5 minutes
Squat: 165 (80%) x 3, 3, 3, 3, 3, 3, 2 @<6, every 2.5 minutes
Had an odd sensation of strain in my hamstrings on the second set of squats. It's happened before, and taking off the belt has helped, and sure enough it did this time too.

[JimRiley]

Sun., Jun. 4, 2023
At the Hop, er, In-Shape:
Trap bar shrug: 145 x 10 x 4
Seated triceps extension: 70 x 9 x 4
Seated row: 80 x 9 x 4
Lat flexor: 120 x 9, 135 x 9 x 2, 120 x 9
Machine biceps curl: 45 x 9 x 4
Seated dip: 90 x 9 x 4
Leg press: 195 x 9 x 4
Hip adductor: 160 x 11 x 4
Glute extension: 70 x 9 x 4
Hip flexor: 75 x 9 x 4
Hamstring curl: 75 x 9 x 3
My left knee started hurting, so I backed off a tad on leg stuff and skipped quad extensions.

Mon., Jun. 5, 2023
Bench: 155 (91%) x 1 @8; 120 (73%) x 6, 6, 6, 6, 6, 6, 5, 5 (46 total) @7, every 2.5 minutes
Chinups: 5, 4, 3, 3, 3, 3 (21 total), every 2.5 minutes
Pushups: 21
Cardio: Walked and jogged for 16 minutes, cycled on the indoor trainer for 15 minutes.
I kept the cardio minimal due to the plantar fasciitis and knee pain. Both are improved, but I'm trying to be judicious.

Tue., Jun. 6, 2023
Deadlift: 255 (81%) x 2, 242.5 (77%) x 3, 3, 3, 3, 3, 3, 3, 1 @6, every 2.5 minutes
Cardio: Cycled 10.59 miles in 44:27, averaging 14.3 mph. Average/normalized/max power: 137/151/451W. Went hard, but in a low gear, on a section that was uphill with a tailwind, averaging 179W for 10 minutes. The knee felt fine.

[JimRiley]

Cardio: Jogged 3.8 miles in 48:30, moderately hilly route. No plantar fasciitis pain.

Bench: 135 (82%) x 2 @6, 142.5 (86%) x 2 @7, 162.5 (98%) x 2 @9; 135 x 2, 2, 2, 2, 2, 2, 2, 1 (15 total) @6, every 2 minutes
The work sets felt really easy, so I did them all paused and eventually close grip as well. I'm currently using 165 as my e1RM, which seemed like sandbagging this time, but on this iteration of Hanley's 12-session thing I'm purposely going a tad lighter and emphasizing volume.

[JimRiley]

Squat: 190 (93%) x 1 @6; 132.5 (65%) x 8, 8, 8, 8, 8, 8, 7 (55 total) @6, every 2.5-3 minutes
Light weight (I benched heavier than that yesterday), but sets of 8 still got old.

Hammer curls: R 18 x 9 x 4, L 14 x 9 x 4, 1-minute rests
My left elbow didn't hurt, giving me hope of someday using the same weight on both sides again.

Cardio: Cycled 13.58 miles in 57:47, averaging 14.1 mph. Average/normalized/max power: 131/150/639W. Did hard efforts of 10 and 11 minutes; averaged 180W on the second one.

[JimRiley]

Sat., Jun. 10, 2023
Cardio: Jogged for 44:30, probably about 3.5 miles

Sun., Jun. 11, 2023
Bench: 122.5 (72%) x 6, 6, 6, 6, 6, 5, 5, 5 (45 total) @7, every 2.5 minutes
Deadlift: 257.5 (82%) x 2 x 7 (14 total) @6-7, every 2 minutes
Cardio: Cycled 13.65 miles in 59:54, averaging 13.7 mph. Average/normalized/max power: 133/147/479W. Did three 8-minute efforts with 5-minute recovery periods in between; highest average power was 174W on the second one.

Mon., June 12, 2023
At the In-Shape:
OHP: 60 x 6, 6, 5, 4, 4, 4, 4, 4, 4, 4 (45 total reps) in 10 minutes
Quad extension: 115 x 9 x 4
Hip flexor machine: 75 x 10 x 4
Leg press: 135 x 8, very slow (basically just a little loaded stretch for a sore right hamstring)
Hamstring curls: 55 x 8 with very slow eccentrics
Seated triceps extensions: 70 x 10 x 4
Lat flexor: 135 x 9 x 4
Hip adductor machine: 170 x 9 x 4
Incline press: 100 x 1, 50 x 10 x 4
Biceps curl machine: 45 x 10 x 4

[JimRiley]

Cardio: Walked and jogged for 32:20, covering about 2.5 miles
Bench: 145 (85%) x 2 x 7 @7, every 2.5 minutes

Still nursing my right hamstring. It hurt only a little on the run, but I resisted the temptation to push it. Taking shorter strides than usual seemed to help a bit.

[JimRiley]

Squat: 167.5 (82%) x 3 x 6 @<6, every 2.5 minutes. The hamstring seemed fine.
Pushups: 8, 8, 8, 8, 8, 8, 8, 4 (60 total), EMOM
Chinups: 6, 5, 4, 4, 3, 1 (22 total), every 2.5 minutes. On the last rep I strained my right teres major, or something in that neighborhood, so there's my next rehab project. At least a new injury pushes the existing ones out of the limelight.
Cardio: Cycled 13.56 miles in 56:50, averaging 14.3 mph. Average/normalized/max power: 137/149/486W.

[JimRiley]

Thu., Jun. 15, 2023
At the In-Shape:
The right shoulder from yesterday makes pulling motions hurt, so some of the upper body stuff was with just one arm.
Machine biceps curl, left arm only: 20 x 8 x 4
Seated triceps extension, left arm only: 30 x 8 x 3
Seated row, left arm only: 40 x 8 x 4
Lat flexor, left arm only: 60 x 8 x 4
Incline press (both arms): 50 x 11 x 4
Hip flexor: 75 x 11 x 4
Leg press: 195 x 9 x 4
Quad extension: 115 x 10 x 4
Glute extension: 70 x 10 x 4
Hip adductor: 170 x 10 x 4
Seated dips: 90 x 10 x 4
Hamstring curls: 75 x 9 x 4

Cardio: Jogged 3.7 miles in 48 minutes. I don’t normally do cardio on the same day as going to the In-Shape, but I didn’t feel tired at all so I gave it a whirl. My back started hurting a little, but that could happen on any given day.

Fri., Jun. 16, 2023
Bench: 165 x 1 @9; 120 x 5 x 6 @6, every 2 minutes
Deadlift: Got one rep about 6 inches off the floor before the shoulder said "hey! don’t do this". At least it didn't hurt at all on bench press.

[JimRiley]

Squat: 195 (95%) x 1 @7; 147.5 (72%) x 6 x 5 @<6, every 2.5 minutes. My shoulder was OK with these, once I realized I needed to shuffle out from under the bar at the end of a set instead of trying to push it away.
Hammer curls: R 18 x 10 x 4, L 14 x 10 x 4
Cardio: Cycled 13.43 miles in 57:13, averaging 14.1 mph. Did two hard 11-minute efforts. Average/normalized/max/10-minute/11-minute power: 131/151/677/185/183W. 185W for 10 minutes was a PR (by 1 whole watt), at least for the 14 months I’ve had a power meter. In high school I could do about tree fiddy.

[JimRiley]

Cardio: Walked and jogged about 3.7 miles in 49 minutes. Ran through the middle of a herd of goats that are doing some vegetation control; they were quite deferential.

Bench: 155 (91%) x 1 @8; 170(82%) x 1 @9.5; 140 x 2 x 6 paused, @7, every 2 minutes

I don't want a pickle
Just want to do my macrocycle

[JimRiley]

Cardio: Cycled 12.53 miles in 52:17, averaging 14.4 mph. Did my benchmark climb in 6:35 - 10 seconds off PR, so nothing special. Average/normalized/max/5-minute/6-minute power: 140/156/417/202/199W.

DB lateral raise: 14s x 10 x 4
DB rear raise: 10s x 12 x 2 (right shoulder pain, no surprise)
BB front raise: 30 x 10 x 4
BB row: 45 x 6, 8, 8 (shoulder again)

The shoulder strain from last Friday is much improved, but still makes its presence known.

[JimRiley]

Wed., Jun. 21, 2023
Bench: 150 x 1 @7; 110 x 16, 13, 12, 10 @8-9, every 4 minutes
Cardio: Cycled on the indoor trainer for 35:30. Did various short intervals. Max power was 830W; averaged 315W for a minute and 540W for 10 seconds.

Thu., Jun. 22, 2023
Cardio: Walked and jogged for 1 hour 9 minutes; estimated distance 5 miles. Didn't mean to go quite that long, but I had to make a couple detours.
OHP: 10-minute density block with 60. Did sets of 5, 5, 4, 4, 3, 3, 3, 3, 3, 3, 3 (39 total) at 58-second intervals, which allowed 20 seconds for an 11th set at the very end. I was hoping for more, but my anterior delts felt pretty fatigued from the bench quasi-AMRAPs yesterday.
Squat: 145 x 5 x 3 @<6, every 2 minutes. Kept it real easy because of the run earlier.

That OHP density block wrapped up this iteration of Hanley’s 12-week general strength template, though I did skip the last two deadlift sessions due to my shoulder strain. I haven't tried any pulling stuff for a few days, but hopefully I can get back to rows, chinups, deadlifts, etc. pretty soon.

[JimRiley]

I took Friday (June 23) off for various reasons. I did try testing my strained shoulder with a chinup, but that was an immediate no-go, so it'll probably take a while to get back to normal pulling movements. I can do one-sided stuff though; maybe I'll even try one-hand chinups on the assisted chinup machine at In-Shape

Today: Cycled 13.59 miles in 57:17, averaging 14.2 mph. Did three efforts lasting 8, 8, and 7 minutes, with 4 minutes in between. Average/normalized/max/8-minute/7-minute power: 136/160/426/188/192W.

[JimRiley]

Sun., Jun. 25, 2023
Bench: 135 x 3, 4, 5, 3, 4, 5, 3, 4, 5 (36 reps) @6-9, every 2.5 minutes
Hammer curls: R 18 x 11 x 4, L 14 x 11 x 4
Did a few lateral, front, and rear raises with 10s
Deadlift: 35 x 8, 45 x 5, 55 x 5, 65 x 5, 75 x 5, 85 x 5, 95 x 5, 105 x 5, 115 x 5, 125 x 3, 135 x 3. My strained teres major, or whatever it is, hurt only the least bit.
Cardio: Walked and jogged about 3.7 miles in 47:40. It was easier than usual to warm up, maybe because I did weights first.

Mon., Jun. 26, 2023
At the In-Shape:
Seated triceps extension: 70 x 11 x 4
Machine biceps curl: 45 x 11 x 4
Lat flexor: L 60 x 10 x 4
Hip flexor: 75 x 11 x 4
Incline press: 100 x 1, 60 x 9 x 4
Hip adductor: 170 x 11 x 4
Leg press: 195 x 10 x 4, 255 x 1, 315 x 1
Seated row: L 45 x 9 x 4
Hamstring curl: 75 x 10 x 4
Quad extension: 115 x 11 x 4
Overhead triceps extension: 70 x 10 x 4
Glute extension: 70 x 11 x 4
Still one-arming some of the pulling motions.

Wed., Jun. 27, 2023
Close grip bench: 160 x 1 @9; 120 x 7, 7, 7, 7, 7, 5, 5, 5 (50 reps) @ 7-8, every 2 minutes
Squat: 165 x 5 x 4 @6, every 2.5 minutes
Lateral, front, and rear raises: 10s x 10 x 3
Deadlift: 65 x 5, 85 x 5, 105 x 5, 125 x 5, 145 x 5, 165 x 5, 185 x 5 @<<6, pretty much as fast as I could change plates
No pain at all on the deadlifts, in contrast to the one rep I attempted on June 16.

Thu., Jun. 28, 2023
OHP: 85 x 1 @7; 62.5 x 7, 7, 7, 7, 6, 6, 6, 6, 6, 6 (64 reps) @7-8, every 2.5 minutes
BB shrug: 95 x 10 x 3
Chinup: 1
Shrugs and chinup felt OK, except for a twinge at the very end of the eccentric on the chinup.
Cardio: Cycled 13.51 miles in 55:01, averaging 14.7 mph. Along the way I went hard for 9.47 miles, which took 34:26, averaging 16.5 mph. Average/normalized/max/20-minute/34-minute power: 146/158/497/168/167W.

[JimRiley]

Sat., Jul.1, 2023
Bench: 165 x 1 @9; 150 x 3 @8; 112.5 x 7 x 6 @6, every 2 minutes
Squat: 180 x 3 @6; 150 x 5 x 6 @6, every 2 minutes
Cardio: Cycled on the indoor trainer for 30 minutes. Average/normalized/max power: 110/120/234W.

Sun., Jul. 2, 2023
Cardio: Walked and jogged about 3.7 miles in 51 minutes

Mon., Jul. 3, 2023
In-Shape machines:
Biceps curl: 50 x 9 x 4
Incline press: 110 x 1, 60 x 10 x 4
Hip adductor: 180 x 9 x 4
Lat pulldown: 75 x 9 x 4
Seated triceps extension: 75 x 9 x 4
Hamstring curl: 75 x 11 x 4
Hip flexor: 80 x 9 x 4
Seated row: 75 x 9, left arm only 45 x 9 x 4
Quad extension: 120 x 9 x 4
Seated dip: 90 x 10 x 4
Glute extension: 85 x 9 x 4
Leg press: 335 x 1, 195 x 11 x 3
Deadlift (barbell, not machine!): 95 x 6, 115 x 6, 135 x 6, 155 x 6, 175 x 6, 195 x 6, 215 x 4
Started to get a hamstring cramp on the last set. Better than a strain.

Cardio: Cycled 7.75 miles in 35:13, averaging 13.2 mph. Just a high-cadence recovery ride. Average/normalized/max power: 120/136/480W.

Tue., Jul 4, 2023
Bench: 150 x 3 @8; 130 x 5 x 8 @7, every 2.5 minutes
Cardio: Walked and jogged about 3.5 miles on hilly trails in 47 minutes

Wed., Jul. 5, 2023
Squats: 185 x 3 @7; 145 x 7 x 5 @6, every 2.5 minutes
Lateral delts: 10s x 10 x 4, 30-second rests
Front delts: Ditto
Rear delts: Ditto

[JimRiley]

Cardio: Cycled 17.77 miles in 1:13:05, averaging 14.6 mph. Went moderately hard for 52:10, covering 13.4 miles and averaging 15.4 mph and 153W. Average/normalized/max power: 138/149/443W.

OHP: 75 x 2 @7; 67.5 x 5 x 6 @6, 8 every 2 minutes
Deadlift: 255 x 2 @6; 205 x 5 x 4 @6, every 2.5 minutes
Hammer curls: R 18 x 12 x 4, L 14 x 12 x 4, 1.5-minute rests
Did a deadlift workout that was sort of almost normal, and my teres major (or whatever) strain didn't hurt at all. My left hamstring was threatening to cramp on the eccentrics, though, so I did fewer sets than I planned. Setting the bar down really fast helped, but I didn't want anything in the room to fall and break.

[JimRiley]

Man, it's been a while! Among other things my wife and I spent a week visiting family in Strongsville (no kidding), Ohio.

Sun., Jul. 9, 2023
Cardio: Walked and jogged about 4.2 miles in about 55 minutes.

Mon., Jul. 10, 2023
Cardio: Cycled on the indoor trainer for 26 minutes.
Bench: 145 x 4, 3, 5 @7-9, every 2.5 minutes
Squat: 165 x 5 x 3 @6, every 2.5 minutes
Deadlift: 215 x 4 @<6
I was getting ready to travel the next morning, so with warmups and costume changes that was all I had time for.

Thu., Jul. 13, 2023
Cardio: Walked and jogged for 54 minutes on city streets in Strongsville. Felt pretty sluggish, perhaps due to muggy weather and jet lag.

Sat., Jul. 15, 2023
Cardio: Walked and jogged for 57 minutes. Went in the cool of the morning, but I still felt lousy.

Sun., Jul. 16, 2023
Cardio: Walked and jogged for 58 minutes. Went first thing in the morning again, but took it a little slower and felt better.

Tue., Jul. 18, 2023
Home again
Close grip bench: 135 x 3 @7; 110 x 7 x 10 @6-8, every 2 minutes. My left elbow was hurting quite a bit, possibly from an over-zealous ice chest carry in Ohio.
Cardio: Cycled 25 minutes on the indoor trainer. Went moderately hard for intervals of 4 and 3 minutes.

Wed., Jul. 19, 2023
Cardio: Jogged for 48 minutes on hilly trails. Estimated distance 3.6 miles.

[JimRiley]

Thu., Jul. 20, 2023
Deadlift: 285 x 2 @8; 215 x 6 x 6 @6, every 2 minutes
OHP: 75 x 1 @6; 62.5 x 4, 5, 6, 4, 5, 6, 4, 5, 6 (45 reps) @6-7, every 2 to 2.5 minutes
Cardio: Cycled 14.44 miles in 1:01:32, averaging 14.1 mph. Average/normalized/max power: 134/155/732W. Did seven 3-minute intervals with 3-minute rests. Highest power on those was 200W on the last one.

Fri., Jul. 21, 2023
Squats: 165 x 5 x 5 @6 - no particular time interval, just went again when it felt right
Hammer curls: R 19 x 9 x 4, L 15 x 9 x 4
Anterior/lateral/posterior delts: 10s x 30 x 3, 14s x 10 on each
Barbell shrugs: 95 x 10 x 3, 135 x 10 x 3
Pushups: 5 sets of 8 EMOM
Chinups: 15 at 30-second intervals
Cardio: Walked and jogged for 59 minutes. Only covered about 4 miles, so I was going really slow.

[JimRiley]

Sun., Jul. 23, 2023
Machines at the In-Shape:
Incline press: 90 x 2, 60 x 10 x4
Biceps curl: 50 x 9 x 4
Overhead triceps extension: 70 x 10 x 4
Lat flexor: 120 x 11 x 4
Hamstring curl: 80 x 9 x 4
Quad extension: 120 x 10, 9, 9, 10
Hip flexor: 80 x 10 x 4
Leg press: 315 x 1, 210 x 9 x 4
Seated row: 80 x 9 x 4
Hip adductor: 180 x 10 x 4
Did a set of flyes (70 x 10) and a set of glute extensions (85 x 10), but didn’t any more with either due to owies.
Cardio: Cycled 11.64 miles in 50:47, averaging 13.8 mph. Average/normalized/max power: 129/155/888W. Did five short sprints, but they weren’t at all fast, as my top speed was 28.9.

Mon., Jul. 24, 2023
Cardio: Walked and jogged 4 miles in 54:30
Bench: 160 x 1 @8, 150 x 3 @9, 140 x 2, 3, 4, 2, 3, 4, 2, 3, 4 @7-8, every 2-2.5 minutes

Wed., Jul. 26, 2023
Deadlift: 255 x 3 @6; 275 x 2 @7; 240 x 3, 4, 5, 3, 4, 5, 3, 3, 5 (35 total) @6-7, every 2-2.5 minutes
OHP: 65 x 3, 4, 5, 6, 3, 4, 5, 6, 3, 5, 4, 6 (54 total) @superEasy-7, every 2 minutes
Cardio: Cycled 12 miles in 49:55, averaging 14.4 mph. Average/normalized/max power: 135/145/510W. Did an impromptu drill for 6 minutes or so where I went hard for 8 revolutions out of every 20, which produced 25 amusing little spikes on the speed, cadence, and power graphs in Strava.

[JimRiley]

Cardio: Walked and jogged about 5 miles in 1 hour 12 minutes on hilly trails. Felt pretty good for about 45 minutes, and then it was kind of a slog. Lately, including today, my back tends to start hurting if there's a lot of uphill.