Burien Top Team | Training Log

Training Training Logs
2193

SUNDAY

BW: 150.4 lbs
waist: 33 1/2"
Morning HR/HRV(R): 59 / 50 (7)
Saturday steps: 14.8k

AM walk? Weighted
36:18 minutes / Av HR (Max): 112 (144)

Week 6, Day 5

Stairmaster
5:30 minutes / Av HR(Max): 137 (153)

Box jump / Conventional deadlift superset
5 rounds / 60 second rests
24" x 5
185 lbs x 5

Making up for having to do broad jumps both times last week with box jumps twice this week. Slowly inching the weight up 10 pound every three weeks or so.

Overhead tricep cable extensions
57 1/2 lbs x 9, 9 (!)

Biceps cable face away curl (left only)
32 1/2 lbs x 7 (!), 6 (!)

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2194

MONDAY

BW: 150.8 lbs
waist: 34"
Morning HR/HRV(R): 55 / 50 (6)
Sunday steps: 13.5k

AM walk? Weighted
37 minutes / Av HR (Max): 109 (139)

Took the day off. Spent an hour at the grand opening/open mat at Mako BJJ’s new school. No training; my shoulder is much better than it’s been but still not ready for unexpected movement, which has gotten me in trouble twice in the past few weeks. It was great to see the new, bigger space (they were really in a tiny room before), and to catch up with many of the folks I’ve been training with this year, however sporadically.

Finished my current six-week, weight training “program” and will be on the road for the next couple of weeks. Fitness-wise, I’m going to spend the time emphasizing cardio, recovery, and clean eating. Also looking forward to having a medical professional look at what’s been going on with my shoulders over the past few years when I get back.

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2195

Watched Glengarry Glen Ross for the umpteenth time last night. Absolutely amazing writing by David Mamet at the peak of his powers. So much fun to hear this monologue again. Inspires both the athlete and the artist in me.

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2196

TUESDAY

BW: 150.8 lbs
waist: 34"
Morning HR/HRV(R): 64 (?!) / 48 (5)
Monday steps: 8.9k

AM walk? Weighted
32 minutes / Av HR(Max): 109 (139)

Week 6, Day 6

Standing broad jump / BB back squat superset
5 rounds / 60 second rests
2m x 5
165 lbs x 5

Trainer clipboard strikes again. Did standing broad jumps instead of box jumps.

Single-arm cable tricep pressdowns
22 1/2 lbs x 9, 9 (!)

Had to cut the session a little short. Biceps were the only casualty and since I can only do one arm anyway …

Heading out of town for work this week. Hotel gym I’ll have access to isn’t too bad; I’ll mostly just do bodybuilding work on limbs (triceps, biceps, hamstrings, quads) and tons of conditioning. There’s one Smith machine, but I don’t want to count on being able to access it every time I train.

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2197

Move it into the middle of the box then land your feet either side of it. They’ll get the hint soon enough…

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2198

SATURDAY

On the road. No metrics.

Intermezzo

Stairmill (LifeFitness brand)
10 minutes / Av HR (Max): 155 (167)

Seated leg curl
70 lbs x 8 x 4

These felt exceptionally hard. I’ve done more than twice as much weight. Looking forward to hitting these again in a few days.

Seated leg extensions
150 lbs x 8 (!), 8 (!)

This was more like it.

Seated leg press
270 lbs x 6

Worked up to a “hard six” as John Meadows would say.

Smith machine SLDLs
135 lbs x 5 x 5

Took a few pounds off the top. Felt little awkward starting with the bar farther out than I usually do. But at least the finish is in the right place. Glad to be able to do these at the hotel gym.

About 90 minutes of work; did a ton of warmup volume since it felt like a while since I’d done these exercises. Will probably be the longest session I’ll be able to do while on the road. Shoulder still feels poorly and somehow managed to tweak my neck between the Stairmaster and the leg curls. The only thing worse than getting older is not getting older.

Today’s soundtrack:

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2199

Back in the saddle again.

TUESDAY

BW: 151.4 lbs
waist: 34"
Morning HR/HRV(R): 57 / 46 (5)
Monday steps: 5.7k

AM walk? Weighted
30 minutes / Av HR(Max): 124 (149)

Week 7, Day 1

Standing broad jump / Deadlift superset
5 rounds / 60 second rests
2m x 5
185 lbs x 5

Bulgarian split squat / HLR superset
5 rounds / EMOM
45 lbs x 5
BW x 5

Overhead cable triceps extension
57 1/2 lbs x 9 (!), 6 (!)

Biceps cable face away curl (left only)
32 1/2 lbs x 6 (!), 27 1/2 lbs x 9 (!)

Lower back a little sore from the deadlifts, which helped prompt me to do the HLRs. 75 minutes start to finish. Seeing the doctor tomorrow. Curious to hear what he has to say about the shoulder.

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2200

He’ll say rest, we say work it through some rolls with beginners in BJJ classes sir.

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2201

There’s an idea! I trained for years with one eye after an injury early in my jiu-jitsu days (earning me the nickname of “Pirate Dave” for my eye patch). May be time for training with one arm …

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2202

THURSDAY

BW: 151.4 lbs
waist: 34"
Morning HR/HRV(R): 66 / 33 (4)
Wednesday steps: 7.4k

AM walk? Weighted
30+ minutes / Av HR(Max): 118 (150)

Week 7, Day 2

Rower
10 minutes

Seated NG machine bench press
110 lbs x 8, 80 lbs x 12

Testing out the right shoulder with some bilateral machine pressing. Left side definitely started to take over in the working sets. Will try unilateral pressing on Sunday.

Seated CS plate-loaded row
180 lbs x 8, 135 lbs x 8 x 3

Went too heavy too soon. Decided to just do a submaximal three sets of eight and come back at it next week.

Seated vertical pulldown
70 lbs x 4, 55 lbs x 9

Seated leg curl
150 lbs x 7, 6(!)

Leg extensions
150 lbs x 9, 9

Tried to do some trap bar bench pressing after the machine work and my shoulder wasn’t having any of it, even just the bar. Maybe the machine work was all the shoulder could stand. Starting supplementation with Cissus quadrangularis, and getting an X-ray tomorrow.

Also starting Carbolin-19 as I make a four-week push to 145 lbs ahead of more travel.

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2203

FRIDAY

BW: 151.6 lbs
waist: 34 1/2"
Morning HR/HRV(R): 63 / 48 (10)
Thursday steps: 8.6k

AM walk? Weighted
30 minutes / Av HR(Max): 122 (147)

X-ray today. Curious to see what it shows. Shoulder feeling marginally better (i.e., less pain and more range of motion). Hoping that ye olde Cissus does me like it used to do.

Box jumps & BB squats, SLDLs & abs, biceps & triceps on deck for tomorrow’s LB major/UB minor session.

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2204

SATURDAY

BW: 152.4 lbs
waist: 34 1/2"
Morning HR/HRV(R): 61 / 45 (9)
Friday steps: 8.9K

AM walk? Weighted
30+ minutes / Av HR(Max): 117 (144)

Week 7, Day 3

Box jump / BB back squat superset
5 rounds / 60 second rests
24" x 5
150 lbs x 5

Didn’t take anything off the deadlifts on Tuesday after more than two weeks away and was sore for days. Not making that mistake again. Took 15 lbs off the top end of these back squats for a solid back-at-it five sets.

Abs cable crunch / BB SLDL superset
5 rounds / EMOM
40 lbs x 5
150 lbs x 5

Tried heavier with fewer reps on the abs work this time around.

Unilateral bicep cable curls
22 1/2 lbs x 8, 8

Unilateral tricep cable pressdowns
22 1/2 lbs x 9, 9 (!)

Weighted incline treadmill walk
2 miles / 36:25 minutes / 303 calories / 123 (137)

BW starting to inch back up post-travel, as usual. Nearing heaviest weight in the last three months. Emotional eating, mostly fats at night. Mexican dinner with friends tonight. Will have to be careful …

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2205

The verdict is in … exostosis of the shoulder. In other words, bone spurs.

MRI at the end of October. But that’s the diagnosis.

MONDAY

BW: 152.6 lbs
waist: 34 3/4"
Morning HR/HRV (R): 61 / 50 (10)
Sunday steps: 9.1k

AM walk? Weighted
30+ minutes / Av HR(Max): 120 (150)

Week 7, Day 4

Conditioning
Duration / Calories / Distance / Av HR(Max HR)
All exercises weighted

Stairmill
5:26 min / 54 cal / 315 steps / 140 (160)

Rower
5:07 min / 52 cal / 987m / 141 (158)

Stairmill
5:26 min / 54 cal / 315 steps / 140 (160)

Rower
5:06 min / 54 cal / 1009m / 152 (172)

Incline treadmill walk
36:31 min / 285 cal / 2.0 miles / 131 (138)

Read an instagram post urging contact sports athletes to spend less time getting stronger and more time getting faster, better conditioned, and more skilled. I’d been watching football all weekend, and something about that post resonated.

With my shoulder making it hard to do upper body weight lifting, there may be no better time than the present to return the focus back to conditioning for the next several weeks.

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2206

Is this the result of repeated trauma to the bone? I dealt with bone spurs in my mouth from being punched on accident while rolling. Essentially fragments of bone worked their way through my gums.

2207

I think so.

Back in 2022, I tried to do a program that called for 5x/week overhead presses and deadlifts. I was obsessed with improving my V-frame and posterior chain strength.

I programmed the deadlifts accurately enough, but the OHPs were way too heavy for the frequency and volume. I realized it at the time: my shoulders would burn for hours some days. But I was determined to finish the program as I (mis)understood it.

I suspect I’ve got arthritis in both shoulders, but I only got the X-ray on the one that’s been a problem over the past few weeks. Not sure what more the MRI will say or if anything will change in a month’s time.

That said, I’ll take bone spurs in the shoulder over bone spurs in the mouth any day. Those sound awful.

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2208

Some interesting conversations about 5/3/1 in the “Tried It. Didn’t Work for Me” thread. Here’s what 5/3/1 did for me:

1/9/2018
OHP 80 lbs x 12
Bench 115 lbs x 12
Squat 170 lbs x 15
Deadlift 195 lbs x 10

2/2/2019
OHP 90 lbs x 10 (115 lbs x 5)
Bench 145 lbs x 13 (185 lbs x 5)
Squat 205 lbs x 20 (260 lbs x 8)
Deadlift 215 lbs x 20 (275 lbs x 4)

I had no complaints about my strength gains after a year - though I think I got a little bored and wanted to try bodybuilding workouts.

Given my shoulder, my pressing-for-strength days are likely in the rear view mirror. But the idea of chasing down a three-plate squat and three-plate deadlift is still attractive. I’d have no problem rolling out 5/3/1 to get there - though I’ve been eyeballing Candito’s Six-Week Powerlifting program, tambien …

#bodybuildupperheavylower #BUHL

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2209

It was fairly awful in June when it started, but then I got used to it. Between then and last Saturday four pieces came out.

I was thinking the opposite, I’d rather have it in my mouth than shoulder since they eventually work their way out. Can they do anything aside from surgery and scraping them off?

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2210

I haven’t talked with the doctor yet, just read his diagnosis. Treatments range from “deep tissue massage” and PT to cortisol shots to surgery. I suspect he’s waiting to see what the MRI shows, but I’m hoping he gives me something constructive to do between now and then (end of October).

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2211

TUESDAY

BW: 150.0 lbs
waist: 34 1/4"
Morning HR/HRV(R): 58 / 56 (7)
Monday steps: 13.9k

AM walk? Weighted
30+ minutes / Av HR(Max): 119 (149)

Week 7, Day 5

Broad jump/deadlift superset
5 rounds (60 second rests)
2m x 5
185 lbs x 5

This felt much better than last week’s 185 lb sets. Just needed to get back in the groove. Should have taken 10% or so off the top after not training for two weeks.

Split squat / HLR superset
5 rounds (60 second rests)
45 lbs x 5
BW x 5

Triceps overhead cable extension
57 1/2 lbs x 9 (!), 6 (!)

Bicep face-away cable curl (left only)
32 1/2 lbs x 6 (!), 27 1/2 lbs x 9 (!)

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2212

THURSDAY

BW: 148.8 lbs
waist: 33 3/4"
Morning HR/HRV(R): 63 / 41 (6)
Wednesday steps: 6.1k

AM walk? Weighted
30+ minutes / Av HR(Max): 127 (153)

A rough one yesterday for the Burien Top Team familia. Lighting a candle for good news over the next few days.

Meanwhile, back in Metropolis, I don’t know where I am in this routine, so I’m going to stop counting.

Rower
10 minutes / 1.9km / Av HR(Max): 136 (155)

Seated leg curl
160 lbs x 6 (!), 130 lbs x 10

Seated leg extension
160 lbs x 9 (!), 130 lbs x 13 (!)

Seated NR machine bench press
130 lbs x 9, 110 lbs x 15 (!)

Seated CS machine row
130 lbs x 6 (!), 100 lbs x 8

In May of last year, I was pulling 170 lbs x 8. This is what I get for not being consistent.

Seated vertical pulldown
70 lbs x 6 (!), 50 lbs x 15 (!)

I feel like I’ve been able to move much more weight than this not that long ago. Yep, December 2022: 110 lbs x 12. Good grief …

The rest of the year is shaping up to be a challenging one. I’d like to plot out a workout program that I can stick with for awhile; I’m a huge creature of habit and a steady training routine will go a long way toward helping me stay right side up over the next few months.

I’d also like to see a restoration of previous strength levels. I really feel as if a falling off has taken place.

P.S. Something like this. No shoulders. I’ll be doing PT 2x/week for those guys.

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