Powerlifting at your age (30s) is producing results. I think motivation naturally ebbs and flows for ever lifter with a full life.
Also, brains and beach muscles get great respect from the bad guys and your colleagues. Good for promotions.
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Thanks for the discussion, gents. I think I just figured it out.
I don’t like doing anything after a work day. If I need to lift then I can force it because I’m motivated. The motivation is the fact that it will throw off my whole training schedule if I miss more than one day in a week. To avoid that, I’ll suck it up.
For conditioning, there is no training schedule. It’s just doing something to improve my cardio. One day doesn’t affect the other. It’s much easier to skip those workouts after a full work day.
That being said, I think I have a plan to address this. I can lift Tues/Thurs/Fri/Sun and do cardio Wed/Sat. I think I’ll have time to go home and run during my lunch break at work which eliminates the need to do it afterwards. I’ve been lifting Tues/Wed but that sets me up for Thurs/Sat cardio and I don’t like having five days between sessions.
The hard part is going to be the execution of this…
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Is there any reason you’re going with running? Just the simplest option?
I’ve never used a Prowler but I’ve imagined it may feel somewhat more like lifting…solely due to it having weight plates on it, haha. Might be easier on your joints and harder on the muscles then running.
Brosefenheimer… Just eat, drink, and be happy! We’re all doing this because we want to.
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Yes. Running is very specific and necessary to be good at running. I don’t care what you do for conditioning. If it’s not running then you’re going to be sucking wind when you actually run. I want to be able to run it necessary so it’s the best option. I’m only going to be doing conditioning twice a week so it might as well be running.
I know. I’m frustrated with myself because I have an idea of what I want out of my body but I’m unwilling to do the work.
4.24.20 SGSS W9 D3 - Lower Body
WARM UP
8 min elliptical
SQUAT
135 x 5
180 x 5
210 x 5
240 x 3
270 x 2
300 x 2
1st rep moved well. 2nd rep looked like Tuesday’s slow single.
DEADLIFT
255 x 5
305 x 3
345 x 1
395 x 1
435 x 1
415 x 3 x 5 sets
HANG POWER CLEAN
185 x 3
205 x 1
215 x 3 x 3 sets
HANG CLEAN PULL
265 x 5 x 2 sets
RFESS
120 x 5 ea x 3 sets
BARBELL CURL
95 x 10 x 3 sets
INCLINE SKULL CRUSHER
95 x 10, 10, 8
Time: 61 minutes for the lifting. @Cyrrex, as predicted, I smashed this session! It’s funny how I have good workouts when I feel beat up. I’ve almost come to expect it.
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Just curious. Wasn’t sure if being a better runner was one of your goals but I suppose for your job, it’s a handy skill that may come in common!
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You’re getting stronger. Don’t get injured.
You’re pushing RPE 9-10 on squats repeatedly, which happens to be a move that allows you to muscle the weight up, in a manner that puts you at high risk for injury. We all know you’re injury prone. Just be wise. Looking out for you here.
I’ve have complete freedom now that I’ve given up on set training days. I’ve got my split, and i try to get in 4-5 workouts per week, but it’s perfectly fine if I have a week with 3 workouts. Something to consider. Let go of the schedule. The added rest will really surprise you…you actually needed it 
Very happy to see you feeling good. Let’s keep it that way!
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I’m following a set progression which is why I’m married to a schedule. On Tues, Wed, or Thurs, I do three sets with a new weight on my main lifts (deads, cleans, incline, OHP). On my days off, I do five sets. I add weight for the next week and repeat.
If I miss workouts then I’ll be doing my higher volume workouts on work days and that doesn’t work because they take more time than I have.
I’m approaching my ceiling on squats and I’m not quite sure what I’ll do moving forward. I can tolerate 5s and 3s so I might have to drop the weight and try that. I can’t just keep adding weight to the bar… 
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Rippelstiltskin would disagree.
I’m joking, please don’t do that. I’d echo @IronOne, I’ve seen a few heavy singles on squats at RPE 9-10 recently and that would worry me on an exercise you tend to injure yourself on.
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I’ve been pushing my effort on squats for about six weeks. I started with my top single using 285 and I’d do a double if I could. I actually used the same weights for 2-3 weeks (maybe that’s an idea I could revisit). I’ve been adding five pounds per week for the last three weeks. My double with 300 felt the same as the first one with 285. Progress!
I don’t feel anywhere near the injury threshold. I’m building and the next three weeks are the fun phase.
And for the record, my hip injury was a slow onset over time. The day it hurt during squats was a day that I was doing 5s PRO and did 285x5. Squats didn’t injure me; that was just the day that it became apparent that I needed to pay attention.
My shoulder injury was a complete fluke that occurred during basketball. My doctor didn’t even think it was possible to sublux the biceps tendon the way that I did it.
I appreciate the concern and reminders to pump the brakes. You might’ve just helped me figure out my squat training. I’m going to start over with SGSS when I finish but not with squats. I can use the same weight for each three week phase and slow things down.
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You know your body better than me man. Fuck it, you probably know squatting better than me too.
One thing about injuries is that you learn a lot from them. I push things when I feel good and pay close attention when they don’t. I don’t write it out here but I wear a belt when I feel it’s necessary. Yesterday was the first time I’ve done that for squats. I like to do as much as I can without the belt but I know when I’m pushing it (or just feel like crap) so I throw it on.
Don’t y’all remember this?
I can be cautious!
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Everybody in this thread sounds like your mom.
Stand up straight when I’m talking to you, dude.
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Go back to 2017 and you’ll see why… Hip surgery, recover, return of hip pain, recover, shoulder surgery, still recovering.
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I can somewhat relate. There is no record of it here, but 5 or 6 years ago, I absolutely EXPLODED my back on a DL PR attempt. And by that I mean I was mostly unable to walk for close to 5 weeks. I will never get over that trauma, and am to this day very gun-shy when it comes to deadlifting.
You on the other hand whip your testicles out and say FUCK IT, I AM THE BOSS OF ME. Just kidding, I don’t think that. Everyone else does.
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If it makes you feel any better, I took my turn at a back injury in 2014 doing the same thing. I had just barely started doing conventional deads. I thought I’d max out and had the goal of hitting 405. I rushed my warm up sets. I think I did 135, 225, 315 and felt something weird. No pain, but something “moved”. Add 50 lbs and pull. Oh, boy. That was bad…
I finished my back session using chest supported stuff and then called into to work to let them know I wasn’t coming. I went to the chiro ASAP and learned that the right side of my pelvis shifted up and forward and I’d sprained the ligaments in my SI joint.
Within two weeks I was squatting again. At six weeks my right shin was numb and I was unable to contract my medial quad. I got to meet lots of doctors and learned that I had a bulged disc that pinched my spinal cord causing issues with my leg. It got to the point where I couldn’t do three reps of a single leg extension with three lowest weight. It took another 6-8 weeks for the swelling to go down and my leg to wake back up.
My SI joint is always an issue now, but I can usually adjust it myself. I wish I never experienced that injury, but I’m stronger now and that’s partly due to learning how to protect myself.
Yeah, sounds familiar, though for me it played out differently. When it happened, my first thought was that some asshole came up behind me and kicked me as hard as he could in my ass at the same moment I was lifting. Exploded. I was not joking about being unable to walk, the pain was unimaginable. Ambulance ride. Bed-ridden for 4 solid weeks, and a shitload of morphine. We’re talking peeing in a bottle. I don’t even want to think about…other toilet business. Certain other body functions ceased to function for a time.
Residual nerve issues for YEARS similar to how you describe. Some of them are still there, even though it is very minor now.
It sucks even more because I was riiiiiiiiiiight on the cusp of a 3x BW DL. I learned a strong lesson, though occasionally I have to remind myself. To this day, pulling from the floor with any kind of speed scares the shit out of me. Can’t do it.
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I swear you guys are just trying to scare me.
Never injured myself lifting (or doing anything for that matter). As experienced injurees (?), what would be the best way to go about it? Any recommendations?
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To be clear, you are asking how to get injured?
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To be very clear, it was meant tongue in cheek.
I’ve been really lucky in not seriously hurting myself. I don’t really want to change that, it sounds awful.
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