Daily training. Annual improvements.

[DCR]

Last night, after running so late (10:30 to midnight) I had trouble relaxing and sleeping. I finally managed to sleep; Still, I ended up getting at least 5 times over the course of 5 hours in bed to go pee. Never happened before. Profoundly inconvenient.

Happens to me three or so times every night and been the case for as long as I can remember. It sucks. I read this during one of those wake ups last night lol.

Rest was so poor I almost took a nap after work instead of lifting. Compromised with myself. Did a lower volume workout. To mitigate guilt and self loathing, I upped the intensity a measure.

Yesssssssss

[hector]

2023 Apr 13 Thurs

Run: 60 minutes

[hector]

2023 Apr 14 Friday

Deads: 370 x 3s x 5r (double overhand, no straps, no hook grip)
Deads: 320 x 5 x 5 (double overhand, no straps, no hook grip)
Bench: FAIL
Reverse Hyper: 160 x 5s x 10r

Shoulder Rehab
Overhead Press: 65 x 5 x 5
Weight Plate Side Raise: 5lb x 5 x 5
Scap Chins: 5s x 10r

Aux
Run: 20 min

#######################

Deadlifting 370 x 3s x 5r, double overhand, no straps, no hook grip, was a PR. That was cool.
Shoulder pain I’ve had for a month worsened. Bench felt like I’d mess something up if I continued. May be time to see a doctor. Not benching was much less cool than deadlift PR.

[hector]

2023 APR 16 Sunday Morning

Run: 2 hours 2 minutes

####################

Knew I wanted to go for a longer run, but had no particular goal. Played it by ear.
Running felt outstanding. Was not tired at all until the last 10 minutes, at which point I decided to call it. Strategy is to run frequently, not to go hard on any one given day.

[hector]

2023 Apr 17 Monday Evening

Main
Ssb Squat: 300 x 3s x 5r
Bench: 250 x 5 x 5
Bench: 225 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Scap Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Shoulder Rehab
Overhead Press: 65 x 5 x 5
Delt plate side raise: 5lb x 5 x 5
Shoulder Stretches I Invented: shit ton

Tonnage
Ssb Squat: 4,500
Bench: (6,250 + 5,625) = 11,875
T-Bar Rows: 10,500
———————————————————-
Total: 26,875

############################

Went easy on bench bc shoulder is still fucked. Not as bad as Friday, but not good.

[hector]

2023 Apr 18 Tuesday Late Night

Run: 42 minutes

[hector]

2023 Apr 19 Wed Evening

Main
Deads: 370 x 3s x 5r (double overhand, no straps, no hook grip)
Deads: 320 x 5 x 5 (double overhand, no straps, no hook grip)
Bench: 250 x 5 x 5
Bench: 230 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Shoulder Rehab
Overhead Press: 85 x 5 x 5
Side/Front/Rear Delt plate raise: 5lb x 5 x 5

Tonnage
Deads: (5,550 + 8,000) = 13,550
Bench: (6,250 + 5,750) = 12,000
T-Bar Rows: 10,500
———————————————————-
Total: 36,050

############################

Doing lots of super light weight lifting exercises for all these little shoulder muscles. Had no idea it’s be so easy to exhaust myself with a 5lb plate.
I think it’s helping. But maybe it’s aggravating the bursa and making my shoulder worse.
I think better though.

Will continue going easy on bench while shoulder recovers.

[Renascent]

2023 Apr 19 Wed Evening

Main
Deads: 370 x 3s x 5r (double overhand, no straps, no hook grip)
Deads: 320 x 5 x 5 (double overhand, no straps, no hook grip)
Bench: 250 x 5 x 5
Bench: 230 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Shoulder Rehab
Overhead Press: 85 x 5 x 5
Side/Front/Rear Delt plate raise: 5lb x 5 x 5

Tonnage
Deads: (5,550 + 8,000) = 13,550
Bench: (6,250 + 5,750) = 12,000
T-Bar Rows: 10,500
———————————————————-
Total: 36,050

############################

Doing lots of super light weight lifting exercises for all these little shoulder muscles. Had no idea it’s be so easy to exhaust myself with a 5lb plate.
I think it’s helping. But maybe it’s aggravating the bursa and making my shoulder worse.
I think better though.

Will continue going easy on bench while shoulder recovers.

Speaking for myself (obviously), but it's a good sign when repping 250 is "going easy" in times of pain/injury.

[DCR]

2023 Apr 19 Wed Evening

Main
Deads: 370 x 3s x 5r (double overhand, no straps, no hook grip)
Deads: 320 x 5 x 5 (double overhand, no straps, no hook grip)
Bench: 250 x 5 x 5
Bench: 230 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Shoulder Rehab
Overhead Press: 85 x 5 x 5
Side/Front/Rear Delt plate raise: 5lb x 5 x 5

Tonnage
Deads: (5,550 + 8,000) = 13,550
Bench: (6,250 + 5,750) = 12,000
T-Bar Rows: 10,500
———————————————————-
Total: 36,050

############################

Doing lots of super light weight lifting exercises for all these little shoulder muscles. Had no idea it’s be so easy to exhaust myself with a 5lb plate.
I think it’s helping. But maybe it’s aggravating the bursa and making my shoulder worse.
I think better though.

Will continue going easy on bench while shoulder recovers.

Speaking for myself (obviously), but it's a good sign when repping 250 is "going easy" in times of pain/injury.

You can feel free to speak (and mutter bitterly) for me too.

[hector]

2023 Apr 19 Wed Evening

Main
Deads: 370 x 3s x 5r (double overhand, no straps, no hook grip)
Deads: 320 x 5 x 5 (double overhand, no straps, no hook grip)
Bench: 250 x 5 x 5
Bench: 230 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Shoulder Rehab
Overhead Press: 85 x 5 x 5
Side/Front/Rear Delt plate raise: 5lb x 5 x 5

Tonnage
Deads: (5,550 + 8,000) = 13,550
Bench: (6,250 + 5,750) = 12,000
T-Bar Rows: 10,500
———————————————————-
Total: 36,050

############################

Doing lots of super light weight lifting exercises for all these little shoulder muscles. Had no idea it’s be so easy to exhaust myself with a 5lb plate.
I think it’s helping. But maybe it’s aggravating the bursa and making my shoulder worse.
I think better though.

Will continue going easy on bench while shoulder recovers.

Speaking for myself (obviously), but it's a good sign when repping 250 is "going easy" in times of pain/injury.

You can feel free to speak (and mutter bitterly) for me too.

Thank you both!
It’s a weird injury.
When I bench I feel a twinge and I’m nervous about aggravating it.
But when I try to overhead press it’s much worse.
I tried picking up a 30lb box today and could not. Shoulder gave out. I had to readjust and pick it up with just one arm instead.

[hector]

2023 APR 20 Thurs Late-Night

Run: 58 minutes, 4.76 miles

Had wanted to get 5 miles in one hour. Fell just short. Cannot wait to lose weight so I can start getting much faster times for this same level of effort.

[hector]

2023 Apr 21 Friday Early Afternoon

Main
Squat: 260 x 5 x 5
Bench: 260 x 5 x 5
Bench: 230 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Scap Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Shoulder Rehab
Overhead Press: 85 x 5 x 5
All kinds of other shit.

Tonnage
Squat: 6,500
Bench: (6,500 + 5,750) = 12,250
T-Bar Rows: 10,500
Overhead Press: 2,125
———————————————————-
Total: 31,375

######################}}}}}##

Shoulder still janky. Decided to try to bench 260 just to see what would happen. Actually felt super easy. Probably bc I’m rested for once.

Went easy on squats. Ran last night and running tomorrow, prioritizing running over squatting for now.

Doing all kinds of shoulder exercises. Not listing them all bc kind of pointless. Hopefully some will help.

[hector]

2023 Apr 22 Sat Afternoon

Run: 90 minutes, 1,500 calories

Album: Gza, Liquid Swords

Got to listen to the entire album during the run. And that’s one reason running is great; When else would I find time?
This was one of the first albums I ever bought. Remains one of the best I’ve ever heard.
It’s a reminder of how much rap music has changed. I’d say it has trended worse. And it has. I’m sure of it. But, at the same time, that’s just me getting old.
As fucking strange and impossible as it seems, somewhere, someone, probably lots of someones, are listening to Drake and finding a deep connection.

[hector]

2023 Apr 26 Tuesday Late-Night

Running: 5.1 miles, 59 minutes

###########################

Still amazed at what a pain it is to run at a heavy body weight.

Years (fuck, actually decades) ago when I was under 200lb, it was no big thing to run a 7 minute mile, or a few consecutive 8 minute miles.

Now, much heavier, well north of 250, running five consecutive 12 minute miles was a MF. Weight loss continues at a rate of 1lb per week. I look forward to, in better shape and at a lighter body weight, running faster and easier.

I still love the feeling after the run. Heart and lungs feel amazing.

[hector]

2023 Apr 26 Wed Evening

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 5 x 5
Bench: 260 x 3s x 5r
Bench: 230 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Reverse Hyper: 160 x 5s x 10r

Shoulder Rehab: all kinds of random shit

Tonnage
Ssb Squat: (4,500 + 6,000) = 10,500
Bench: (3,900 + 5,750) = 9,650
T-Bar Rows: 10,500
——————————————————————
Total: 30,650

################################

Benching 260 felt stupidly easy the first set for some reason. 3rd set was back to normal RPE.
Weird to bench 260 for work sets, but simultaneously have shoulder pain to the extent that I can barely hold my arm out the window to pay the barista and collect my coffee in the morning.

[hector]

2023 Apr 27 Thursday afternoon

Run: 65 minutes

Run felt great.

Having a heart and a pair of lungs that can handle moderate cardio for an extended period is superior to the alternative. Cannot believe I was ever dumb enough to think otherwise, or to believe that 3 sets of 5 squats represented an actual and sufficient cardio stimulus.

Today’s Music:

[hector]

2023 Apr 28 Friday Afternoon (A Quicky)

Deads: 405 x 5 x 5 (with straps)
Bench: 260 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Tonnage
Deads: 10,125
Bench: 6,500
T-Bar Rows: 10,500
————————————
Total: 27,125

##################

I don’t habitually gauge and log RPE, but this session was a higher RPE than I’ve done in awhile.
Lower tonnage to complement the higher RPE.

I changed my benching position, moving back a bit further on the pad so my shoulders could maintain a more consistent position between liftoff and the first rep, and the sets were WAY easier than the other night. So much easier that I did 5x5 instead of the planned 3 sets of 5.

Seeing as diet and rest are both in the shitter, I’m confident that the new form is responsible for the improved benching. Time will tell. Or not.

Also, I’m naming this exercise and Rep/set scheme “The Quickie.” Kind of the way CrossFit workouts are named, but different in intent; Rather than jacked people using shit form for max speed, this workout is for out of shape people to do at their own pace with at least middling form.

[DCR]

I changed my benching position, moving back a bit further on the pad so my shoulders could maintain a more consistent position between liftoff and the first rep, and the sets were WAY easier than the other night. So much easier that I did 5x5 instead of the planned 3 sets of 5.

Underrated tip. It’s funny how I spend five minutes before a set of squats torturing multiple cues, yet bench utterly thoughtlessly and never remember good stuff like this.

[hector]

I changed my benching position, moving back a bit further on the pad so my shoulders could maintain a more consistent position between liftoff and the first rep, and the sets were WAY easier than the other night. So much easier that I did 5x5 instead of the planned 3 sets of 5.

Underrated tip. It’s funny how I spend five minutes before a set of squats torturing multiple cues, yet bench utterly thoughtlessly and never remember good stuff like this.

Same!
Part of lifting seems to be rediscovering the good stuff we always knew, but somehow forgot.

[hector]

2023 April 29 Saturday

Running: 102 minutes