Pat's Still Not Bionic Log

[acelticmonk]

SQ
235x5x5, then to 185 for
2 burnout sets taken to RPE 7-8 (or qualitatively to "my quads are burning")

Did 235, 185x10,8


Bench
1@ RPE 7-8 (2 or 3 reps in reserve), then
36-40 reps @70% in sets of 4-8

E1 240, 1x215, 165x8,8,6,4,4

SGDL
225x5x5
Did 225 2x5 much fatigue

[acelticmonk]

Much DOMS from Tues squats, so we pushed the Fri session to Sat.

BENCH
155 (yup, 155) for 50-55 reps in sets of 5-8

^ reps-per-set doesn't really matter. Start with a set of 8 and adjust from there. Guiding rules for determing a "set" are: 1) no sloppy mechanics, 2) no grinders. All reps should be snappy.

70kg 7x8, 7 no video but felt good

Deadlift
6 triples with 75%
E1 420, 75%=315; 6x3 at 140kg

Tri assistance
Rope pull downs on machine set #8(?), 4x10

[acelticmonk]

Climbed for ~30 min. Yellows are pretty easy now, and reds are mostly doable. These are v0-v1, but they're less awkward and I'm gettinga sense of the basics of the sport. Straight arms, use your toes, when to use the legs, etc.

[acelticmonk]

Squats
4 sets of 3 with 250
Took a bit of time to get loosened up and get to depth, but got there..

Bench
triples with 77-80% until you hit an @9 rep (hard cap at 21 reps)
E1 240, 190x3x7
I think my e1 is low these days. Will bump it up.

SGDL
235x4x4

The gym's been going through some renovation, and the weight area got expanded. I thought we were getting 2 new racks, but there's 1 new one there. Still, 5 racks is not bad for a climbing gym. Afternoons are busier than my typical morning session time. It was quiet today.

[acelticmonk]

I wanted you to know that I have been thinking of you every single time I hear Temple of the Dog for a couple of weeks now.

I'll take it! That's a level of fame I haven't achieved in any other part of my life

[acelticmonk]

Plan was to work from home today so I could drop my car off to get some suspension work done, but the car work had to be scheduled for next week. Anyway, morning routine turned into afternoon routine. Good day for deadlifting though.


Deadlifts:
10-12 singles between 77-85%. Distribute singles over intensity as you'd like. If fatigued, all singles at 77% is fine.
E1 420 ~ 190kg . 3 singles 147.5; 9 at 162.5, last 3 of those with straps.

B)Bench
Sets of 7 @ 65% until you hit a grinder.
E1-250, 75kg 7x7
Set 2 was the worst, I expected 3 to suck, but it kept going. At 7, I moved on


Row Variation
3 sets of 6-10 reps (RPE @7-8 is target)
20kg side x10; 25kg sidex10x2, on whatever machine you call the one in the video


Tricep assistance again
3-4 sets for 8-12 reps (RPE @7-8 is target)
4x 12 rope pull down #8

[acelticmonk]

In March will turn 50 (which means, yay, M2A!). I've been trying to figure out what to do to celebrate that one, and finally figured it out. I'm gonna take my kid brother to Ireland for a week long motorcycle tour. A buddy of mine at work did the same idea with his dad last summer, but 2 weeks in Scotland, and he had a blast. Brother and I are both motorcycle nuts, and while I have been to Ireland 5 or 6 times now, it'll be his first trip outside of North America. I surprised him with the invitation this week, and we're now booked for flights and for the bike rentals.

I'm using the services of Celtic Rider, at https://www.motorental.ie/. We chose the 7-day planned tour. I'll ride a BMW R1200GS, and Kyle will ride a Harley Street Glide (he's one of those Harley-or-die types ). The setup is amazing. They set up the itinerary, book your B&Bs, program the GPS and tell you what you might want to see along the way, or where you may want to grab lunch. They also rent rainproof gear (Klim) for a very reasonable 20 euro/day, which means that I don't have to pack my own helmet, boots, jacket, pants, gloves.. I just bring a backpack with a week's clothes, a camera, and enough money for food, gas and beer. And tattoos after the ride, we think.

The normal 7 day itinerary is https://www.motorental.ie/motorcycle-re ... -day-tour/. I know the island fairly well, and before I really looked at it, I was looking at just renting the bikes but making our own plans. But their planning and routing is excellent, and I love the idea of not having to obsess over maps for the next 3 moths, and then figure out our lodging. As somebody who tends more to the "get on the bike, point a direction and figure it out as we go" mode, this will be a luxurious change. Oh, they'll pick us up at our hotel before and drop us off after the tour too.

Paul, the guy I've been chatting with at Celtic Rider, the owner, is a great guy. I'm looking forward to meeting him.

Here's the base route. We'll visit a few little side things, but it's a good plan to start with.

Untitled by iShootYouLive (Pat Loughery), on Flickr

[acelticmonk]

Squats
235x6,6,6,5,5
Felt good today, and I did them as cardio-ish as possible. Right shoulder (my "good" one) has been a bear to loosen up lately, and wasn't really loose until well into bench.


Bench
Ramping singles @
75%, 80%, 85%, 90%,, then drop for
Doubles with 85% until you hit an @10 rep
e1=250, so I did
225 90%, 212.5 80% 6x2, 1f
That 225 was weird. Very slow off the chest and I wondered if I'd get pinned, then it flew up. First set at 80% felt wonky and slow, then later sets were better until the last fail.


SGDL
Topset of 4 @8ish, then drop5-8% for 2 more sets of 4
DNA today - out of time

[acelticmonk]

I asked Coach Hanley if I could up the volume again to 3x/week sessions, since the days of being totally wiped after squats for 4 days seem to be better. We'll try 3/wk through the first of the year, and just not squat all the time.

So today:
Press 4's @7. 100lbx4x4 sets
Probably under loaded, but press tires me quickly, so I settled at 100.

DB Flys, 25lb, 4x15

DB Curls
25#, 3x12, supersetted with

DB Tri ext
35x15
45x15x3

[acelticmonk]

Deadlift (straps)
warmup to 1@155kg, 1@165kg, then
3x3@150kg

Did warmups to 1@340, 1@365, 330 3x3

Bench
18-22 reps @80% in sets of 1-4 reps
Did 200 4,4,4, 3,3,3

BB Rows
Bb rows, 135 10,10,10, 10

[acelticmonk]

Squats
4 sets of 3 with 255
Couldn't get the shoulders (mostly right, the 'good' one) loosened up so took a very wide grip. Narrowing my feet a bit every session and working on ankle and calf flexibility.

Bench
Didn't attempt. WOuldn't loosen up at 165-185, so didn't want to do triples at 200.

SGDL
Topset of 4 @8ish, then drop5-8% for 2 more sets of 4
Top of 250x4, was probably closer to @6-@7, but didn't want to push. Dropped only to 245 for 2x4.

Tri Accessories
Lying DB Tri Ext 45x12x3;
Tri rope pressdowns 3x12

[acelticmonk]

Bench:
70%=175 7x5

Row Variation:
Landmine bb row 90+bar 3x10


OHP
22-25 reps @ 100 in whatever set/rep scheme gets you there
6,6,6,7
Surprisingly spry and sporty in the press today.. must be the Christmas cookie gainz.

Curls - DB Hammer 3 x near-amrap
25x12, 10, 7
Elbow tendon pain limited me here.

Off script, I did some db flies 20# 3x12. Coach Hanley thinks pec work is my limiter now in bench, so I'll happily add more bro work to the chesty regions.

[acelticmonk]

Deadlift
330,4,4,3,3,3,3

Bench
205x1, 215x1. Backoff triples at 82% 205 3,2f oops

Front Squats
45xmany to find the groove
95x10x2; 135x10x3

DB Flies
20x15; 25x15x2

Seated Db press
20x8, 25x12, 30x12, 35x12

[acelticmonk]

Was meant to do some squat volume today, but I fell on some ice and tweaked myself, then popped a groin in warmups. That was a less than stellar end of the year.

Squats:
5 sets of 6 with 235
Nope

Bench:
12 reps @ 80% in sets of 1-4 reps, THEN
3 sets of 7 with about 65%
200x4x3; 165x7x3

SGDL
3 sets of 4 with 250-255
Nope - groin

Curls (optional)
3 sets to burning with 25-30#
DB hammer at 20 warmup was a tendon pain, so switched to ez bar +30 for 3 sets

Right elbow tendon has been griping for a couple of weeks, so I've ordered arm sleeves and am wearing knee sleeves in the meantime. They're too lose, but a bit of tension helps a bit.

[acelticmonk]

I'll edit this and write more later, but it was convenient that as I started a new journal (love the little Hobonichi), I was reminded of last year's goals for myself:



165 press (probably under that by a good bit)
240 bench (e1rm now 250)
350 squat (that’s about my e1 now and has been fora . bit)
400 deadlift (e1 now 430)
90kg bw (I blew this away; at 104 today )

I'm settling on goals for next year, but end of next Dec, I'd like to be down to 93kg and at 170/275/365/470.

[acelticmonk]

Given Monday's lower body problems, Hanley has suggested some upper body focus for a bit.

warmup to
3@60%
2@70%
2 singles @77.5%
1@85%
1@90%, then
14 reps with 200 in sets of 2-4

Top single was goofy - I havent' singled two plates fora . while, so was focusing a lot. But the concentric got out of whack, hit a safety, and I pulled (pushed) it out for a smooth top 225.
e1=250. 90%=225.
Then 200x4,4,4,2

DB Flies
25x10-12x4
25x12x4

OHP
100 for
1 set to amrap, then
8-10 minute density block (cut back if elbow is pissy)
100x12, then 100x4x5

DB Rear lateral raise
3 sets of 10 with 7-10# DB
Did 10x3x10, felt light, though upper back is tired a couple hours later. Glad I didn't step up a bit, at least for today.

[acelticmonk]

I decided to split off my lifting Instagram feed. Lifts are at https://www.instagram.com/liftingpat/; the rest of me is stilla t https://www.instagram.com/patl/. I may cross post mountain bike and climbing stuff, I dunno. But the volume of lifting posts can overwhelm the other stuff.

[acelticmonk]

Sick day today, taking my daughter in for dental surgery (cracked tooth 🦷 hurts!). So I’m in my backup gym, which is $8 to drop in, is still s 70s/80s bodybuildibgvgym. The soundtrack is classic rock Pandora station. Weights are in kilos with a hand printed converse chart in the wall. I’m the youngest person there every time.. and I’m now officially Masters 2A

Anyway. Mindful of Monday’s aces and tweaks, it’s a light day.

DL 70-72% 130kg 5x4

Bench 75% 85 kB 6x4

Front squats 60kg 3x6

Pec dec flies 3x12

[acelticmonk]

Staying away from squats to rest up the adductors. Also got my elbow sleeves on Friday, so I got to wear them today.

Feont squats 135x6x3

Bench
warmup to
1@85%, then drop weight for
3x5@70%, then
5x3@70%

Did 215x1; 175 for 3x5; 5x3.

Had a bar with Olympic marks, so didn't get grip narrowed in until the 175 sets. 215 worked fine but felt odd.

SGDL
Ramping 4s. Warmup to an initial workset of 4 @ 225...either stay at 225 or a add load if things feel good for 3 more sets of 4.
225x4; 245x4, 265x4, 285x4

[acelticmonk]

~45 min climbing the yellow routes, and a couple reds. My forearms were really tired, which means I'm climbing poorly, but still learning how to avoid that. Given that I've been dealing with elbow tendonitis for a while, I kept it pretty easy today.

However, it was the first time I got onto the walls for a few weeks, so I'm happy with just showing up