Old Growler's Place

[RdC]

Dude, how many days a week are you lifting?

Good stuff, Maynard.

@Wilhelm thanks for dropping by and giving me a pat on the back.

In answer to your question, I try to train 7 days a week.

Speaking of good stuff: Congrats on all your recent PRs!

[RdC]

DL (conv):
warm-up
175x5@6
187.5x5@6
200x5@6
200x5@6

CGBP (football bar):
warm-up
115x8@6
125x8@6
135x5@6.5
135x5@6.5

SSB:
warm-up
115x8@6
125x8@6
135x5@7*
135x5@6.5
*I let the bar push me forward-last rep.

setsxreps

Bent Over Row: 135x3x6
Incline Db Fly: 30x3x8
Db Bicep Curl: 30x3x8
Db Hammer Curl: 30x3x8
Db Rear Delt Raise: 20x3x10
Db Calf Raise 30x3x15
Db Rolling Tricep Extension: 20x3x10
Db French Press: 20x3x10

[RdC]

OHP:
135x1@7
7 minute density block
110x3,3,3,3,3,3,3,3
Total Reps: 28

Incline Bench:
95x3x8@5 last set

Bent Over Row:
165x3x8@7.5 last set

Cardio:
30 minutes slow and steady

Skipped Db work.
I'm lazy.

[slowmotion]

Nice pressing!

[RdC]

Nice pressing!

@slowmotion, thanks and you continue to impress me with your own lifting progress.

[RdC]

I took some days off.
Trying to shake-off another round of the crud.
Lost another family member.
Got counseled by my cardiologist yesterday.
Stuff happens.

Back to my favorite hobby...

LBBS:
warm-ups
185x1@8
225x1@8.5
245x1@9
225x2@8.5
225x2@8.5
225x2@8.5

BP:
warm-ups
185x1@9
205x1@9.5
185x2@8
185x2@8.5
185x2@9

-crud may influence my RPE evaluations and maybe I just hate to admit I'm weak and it doesn't matter if I'm sick or well...
-I'm going to free-wheel my programming until after the first of the year.
-My time to train, for the next weeks to come and due to different circumstances, will be limited. I will be in the garage when I can. I hope/plan on at least three short sessions a week. Nothing in stone.

[slowmotion]

Sorry to hear. Take care of yourself.

[RdC]

Sorry to hear. Take care of yourself.

@slowmotion Thank you...will do.

[RdC]

Yesterday:

DL (conv, hooked):
255x1@8
285x1@8
315x1@8.5
330x1@9
275x2@7.5
275x2@7.5
275x2@7.5

Today:

BP:
135x3
165x1
185x1@8
225x1@9
185x3@8
185x3@8
185x3@8.5

Pendlay Row:
135x3
165x8@7
165x8@7
165x8@7

[RdC]

OHP (strict):
warmups
125x1@8
145x1@9 (to big of a jump for me)
155x1@8.5
165x0F (failed at forehead)
165x1@10
135x2@8.5
135x2@8
135x3@8.5 (add a rep)

I wish I knew what, if any, carry-over OHP has for BP.
In my mind, the OHP has done little or nothing for my BP. It does add to my fatigue. I may make OHPs an accessory on BP days after the first of the year if I can't learn/find an satisfactory answer.

On a different note...in an effort to lower my BP and cholesterol I'm going to try to ease up on my enjoyment of fried foods, ice cream, and coffee. (I've slowly returned to bad habits the past few months...)

[RdC]

The past few days I have tried to ascertain if I’m made any progress toward matching or surpassing my 1RMs that I documented in March 2018. Result: none noted. I’m not disappointed or surprised. I need to be consistent (I might starting tracking consistency like cwd does).

Additionally, I enjoy program hopping. A problem that creeps up in past efforts is I will I add-in a lot of accessory lifts. This addition of uncontrolled "noise", I think, has limited my progression with the major lifts. Therefore, I will limit accessories to one or two per workout.

Today, I start a 4-day Heavy-Light set-up.

W1D1

Bench:
warm-ups
175x5@8
175x5@8.5
175x5@9
175x5@7.5

It has been awhile since I’ve done 5 rep sets. I didn't know where to start. My last bench I did triples with 185 and RPEs ~ 8-8.5.

My shoulders complained during both exercises.

I couldn't dial in a consistent bar path.

I changed my grip on every set.

Finally, on the last set I did my medium grip (thumbs length from smooth) and eureka the shoulders barely whined.

My bar path never got "right".

Light OHP (strict):
warm-ups
115x5@7.5
115x5@7.5
115x5@8

I widen my grip, one finger, from the smooth and this seemed "better",

Tightness with OHP was a problem today, too.
---
I wanted to add an accessory (curls), but I didn't.
---
I'm still adjusting to my increased dosage of BP med and not eating fried fish, fried chicken, ice cream, consuming less coffee and "Xing" sweet iced tea. "Fat" tears come to my eyes when I think about not enjoying the food and drink I've "grown" to love...
---
I still happy being vertical.

[RdC]

C1W1D2-Heavy-Light

Today's effort was really no effort...but I liked the quickness of my workout today (less than 30 minutes). And, since I'm not trying to bust a nut my appetite is subsiding. Consequently, I have lost a couple more pounds this past week. Plus, I have proven to myself that I can live without fried food, ice cream and sweet tea. Wining!

SQUAT (beltless):
warmups
225x1@7
200x5@6.5
200x5@~7
200x5@7

PENDLAY ROW:
140x8,8,8

[RdC]

Early morning workout so that I'll be ready to feast on this Thanksgiving day in the U S of A.

C1W1D3

This was a nice and easy workout in a chilly garage.

Bench:
warmups
200x1@8
180x5@7.5
180x5@7
180x5@7

These were some of the smoothest and crispest reps that I've had in a long time. I would be happy if I could at least bench a single 265 by the end of 2019. My PB was 245 in March 2018. I believe I can do it.

Light Press:
warmups
100x5
100x5
100x5

I thought my PB was 175 for a grindy 1RM but I can't seem to find where I did it in my old log. I know it's 165 at the moment. 185-195 by the end of 2019 is doable if I remain consistent. God willing I will.

[RdC]

C1W1D4:

Well I didn't go ape wild yesterday at Thanksgiving dinner which is a first; in fact, when I weighed this morning I was one pound lighter.

DL:
warmups
305x1
275x5

Light Squat:
warmups
185x5
185x5
185x5

I flipped the exercises today for grins. I like doing the day's primary lift first, at least for now.

This is the end of week 1 and a good week it was. Next week I will be doing sets of three reps and I think that I will be tweaking my e1RMs and percentages during week 2 like I did during week 1. It may be a couple cycles before I get the e1RMs and percentages dialed in. Funny, but in a crazy way, I almost thought at times, during this week, that I may have been autoregulating--albeit with light weights--imagine that. LOL.

Note: Since, the weights, during this cycle and probably for the next couple of cycles, may be light I may forego posting RPEs below RPE 8. Since, I don't how I may feel day-to-day there may be exceptions where I do post RPE 8s. If I do, I will post the why's, e.g., sick, lame, lazy, etc. This, I hope, may allow me to look back over my previous log entries and ascertain where I've been, where I'm at, and maybe aid me in determining if I have a chance in hell to get where I want to be by the end of 2019 and/or what I need to do to meet or exceed my lifting goals.

[RdC]

C1W2D1 - Heavy-Light

Press:
140x1
125x3
125x3
125x3


Light Bench
160x5
160x5
160x5

Busy in the yard again today, no time for chit-chat.

[RdC]

I think I found the grips that work for me in each of my lifts. The hunt has been a long one. None may be "normal" but for me it's a relief to get closer to what works for me.

I was disappointed in yesterdays workout so I repeated it today and then I did todays scheduled workout.

Press:
warmups
137.5x1
125x3
125x3
125x3
I used my "new" grip and each rep went smooth and strong.

Bench:
warmups
160x5
160x5
160x5
re: grip - ditto above

Squat:
230x1
210x3
210x3
210x3
re: grip - ditto above.

Row (Pendlay)
145x8
145x8
145x8

It feels good when a plan starts to come together.
I'm starting to think my end of 2019 goals will be achievable.
Although, I'm still not sure if this H/L program will be the program that gets me there; for now and during this hectic holiday season it fits the bill.

[RdC]

Bench Press:
lighter warmups
195x1
205x1
215x1
225x1
215x2
210x3
205x4
195x5

Light Press:
warmups
125x5
125x5

A good day.

[oldguy]

.

In answer to your question, I try to train 7 days a week.

lol, I just saw this - I lift 2 days per week - what a slacker compared to you !!! keep it up....

[slowmotion]

Nice bench work!

[RdC]

Nice bench work!

.

In answer to your question, I try to train 7 days a week.

lol, I just saw this - I lift 2 days per week - what a slacker compared to you !!! keep it up....

@slowmotion , @oldguy, Thank you fellas!

I guess I need to clarify my effort to TRY and train 7 days a week. Currently, I like using a 4-day layout for my major lifts and on my off days, for shits and grins and if I feel recovered enough and have time, I TRY do some light weight Bro-stuff and cardio (I quit posting these off-day sessions, cause I'm lazy). Additionally, if I missed/skipped a single workout during the week I will use Saturday as my make-up day. If I miss several workouts (over two weeks or more) I will drop weight as needed and work back up. I do tweak my programs based on my mood, health, injury, available time, obligations, etc. Lifting is my hobby. I hope this sheds some more light on what I TRY to do when I'm in the garage for the time being.

Today's stuff:

DEADLIFT (conventional, hook grip):
lighter warmups
300x1
310x1
320x1
330x1
350x1
330x2
320x3
310x4
300x5 - reps 3 and 4 on this set were tad funky.

LIGHT SQUAT (low bar):
warmups
240x5
240x5

I'm on a mission to TRY and meet and beat my 1RMs I set in March 2018 by 31 December 2019. To do this I'm trying to be more consistent than I have been since April 2018. I've missed a lot of training sessions since April 2018 and it shows.