Not been on here for a while
What program are we on mate?
Still running the same strength program but had a hiatus for a couple weeks on much conditioning. Had been sick for a week or so and am just adding back conditioning now. Mainly just tried to have some activity on would have been conditioning days this past week. Will be ramping up the intensity on those days this week.
Edit: I have dropped the dips machine. If I’m at the gym, I do elevated pushups. If I’m at home, just regular for now. Even though it’s not max strength work, I just feel like I get way more bang for my buck with those than that machine.
6/20/21
Front Squat 4 x 5 x 120
Trap Bar Deadlift 3 x 5 x 270
Pendley Rows 4 x 5 x 115
Elevated Pushups 20/15/15/10
One thing I have discovered is that I have a bit of duck footedness. Did a small set of sissy squats and single leg RDL just in an attempt to address this.
Later - 25 minute walk.
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6/23/21
Front Squat 5 x 3 x 135
Pendley Rows 5 x 3 x 130
Pushups 5 x 12
The proceeding three were all done in circuit.
Single Arm KB Snatch 1 x 15 per side
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6/26/21
My last three days I’ve had AM weigh-ins of 209.4, 209.6, and 210.0. Those are my first 210 and under weights since 2013. The additional weight loss is becoming very noticeable to others. I’m receiving comments quite frequently. All told, I’m down about 75 pounds now.
I am meeting with a dietitian this coming week so I’m looking forward to that.
On the training side of things, I need to recharge my batteries a bit. I’ll come back to TB. It checks a lot of boxes for me.
But last year I had bought a program. I had used it for a while before I had gotten sick with Covid and then my struggles with pneumonia that followed. It put me down for long enough and I got so much weaker that I was going to have to completely start over with it. Combined with the cardio issues it laid bare and exacerbated, I moved towards TB instead of restarting the program.
This program is 6 months and it’s right at the mid point of the year so I’m going to run that out the rest of the year. I’ve wanted to come back to it at some point since I purchased it.
I follow the program as close to as possible for squats, deadlifts, and any accessories for that. However, given the fact that I can’t bench press due to AC Osteoarthritis, I just do my own upper body lifting. Usually just a push and a pull each session with adding in an isolation or two, time permitting.
As far as the exercise selection…
Until the last 12 weeks I had been using a low bar squat. Gradually began having issues with mid back pain where muscles were compressing into my spine. The last 12 weeks I have been doing front squats. It alleviated the issues with the back but I’m sometimes fighting inflammation in my knees. I’m going to give high bar back squats a try. I haven’t done those in a long time. I’ve found that, much like front squats, I am MUCH weaker than I am with low bar back squats. A far greater difference in ratio than the average person. I probably high bar 70%, at best, of what I low bar. I’m going to work on keeping some of the improvements I’ve seen from the front squats in better range of motion in every day life.
I would prefer to stick with trap bar deadlifts but the sessions are going to be much longer as it’s relatively high volume. So some of the sessions will be done at home and I don’t currently have a trap bar. So I’ll use a straight bar again.
I’m going to continue with more conditioning. I may or may not log parts or all of that. With the increased volume it will be dialed back some.
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6/26/21
HBBS:
1 x 5 x 105
1 x 4 x 125
1 x 3 x 145
4 x 3 x 160
Pendley Rows:
4 x 5 x 125
Superset with…
Landmine Press:
1 x 5 x 45
1 x 5 x 55
1 x 5 x 65
1 x 5 x 75
Good Mornings:
4 x 4 x 100
EZ Bar Curls with Bar Only 1 x 25
OH Triceps Extensions 20 lb DB 1 x 25
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6/26/21
Evening
20 minutes walking
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6/27/21
Did about 35 minutes of push mowing and followed with a 25 minute walk.
AM Weight 209.4
6/28/21
DL:
1 x 3 x 145
1 x 3 x 170
1 x 3 x 200
4 x 2 x 215
1 x 1 x 275
Dips Machine 4 x 5 x 185
Lat Pulls 4 x 5 x 140
Planks x 3
Medicine Ball Rotations
OH Triceps Extensions 1 x 25 x 25
Dumbbell Curls 1 x 25 x 15s
I added in the single to just get a gauge on DL. I’ll have to a modified sumo or just sumo. Sumo is my weakest DL but I am trying to keep injury prevention in mind as I’m getting older.
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6/29/21
Brisk 22 minute walk on hills this morning.
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7/1/21
HBBS
1 x 5 x 105
1 x 4 x 125
4 x 4 x 145
Pendley Rows
1 x 5 x 95
4 x 5 x 125
LM Press
1 x 5 x 45
4 x 5 x 75
Single Arm KB Swings
3 x 10 x 35 per side
Last couple of days of AM Weight
208.6, 208.8
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Also met with the dietitian Wednesday. Think it will be very helpful.
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7/3/21
HBBS
1 x 5 x 105
1 x 4 x 125
1 x e x 145
4 x 2 x 170
Pendley Rows
1 x 5 x 95
4 x 5 x 125
Single Arm Landmine Floor Press
1 x 5 x Bar
4 x 5 x 25
Good Mornings
4 x 4 x 100
Triceps Extensions with Band
1 x 25
Curls
1 x 15 x 45
Later on, I got out and did some yard work.
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7/5/21
Pendley Rows
1 x 5 x 95
4 x 5 x 125
HBBS
1 x 5 x 105
1 x 5 x 125
5 x 5 x 145
Knocked out a few heavy singles on low bar to see if they still caused or worsened tightness in my mid back.
Single Arm Landmine Floor Press
1 x 5 x Bar
4 x 5 x 25
Good Mornings
5 x 5 x 100
Svend Press
4 x 6 x 20 lb DBs.
Band Pull a Parts
4 x 10
Curls
1 x 16 x 45
OH Triceps Extensions
1 x 20 x 30 lb DB
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7/7/21
Sumo DL
1 x 3 x 145
1 x 3 x 170
1 x 3 x 200
4 x 3 x 215
Landmine Press
1 x 5 x 45
1 x 5 x 60
1 x 5 x 70
1 x 5 x 80
1 x 5 x 90
1 x 5 x 100
RDL (Substitution for Rack Pulls or Pulls from Blocks since I was at home)
1 x 3 x 170
1 x 3 x 200
4 x 3 x 230
Bulgarian Split Squat
3 x 5 x BW per side
Abs
3 x 8
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7/10/21
LBBS
1 x 5 x 135
1 x 4 x 160
1 x 3 x 190
5 x 3 x 205
Pendley Rows
1 x 5 x 95
4 x 5 x 125
LM Press
1 x 5 x 45
1 x 5 x 60
1 x 5 x 70
1 x 5 x 80
1 x 5 x 90
1 x 5 x 100
Single Arm KB Swings
3 x 10 x 30 per side
OH Triceps Extensions
3 x 12 x 35
Straight Bar Curls
3 x 12 x 45
Single Leg RDL
1 x 10 x 30 per side
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7/12/21
Squat Low Bar
1 x 5 x 135
1 x 4 x 160
1 x 3 x 190
4 x 2 x 215
Landmine Press 75 lbs
10/10/8/8
Pendlay Rows
1 x 5 x 95
4 x 5 x 130
Squat
1 x 3 x 150
1 x 3 x 175
4 x 3 x 205
Good Mornings
5 x 5 x 105
Standing Svend Press 10 lb plates
2 x 15
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12/14/21
Deadlifts to knees with short pause
1 x 3 x 145
1 x 3 x 170
4 x 3 x 200
Landmine Press 75 lbs
10/10/8/8
Deadlift
1 x 3 x 145
1 x 3 x 170
1 x 3 x 200
4 x 3 x 215
7/17/21
Squat
1 x 5 x 135
1 x 4 x 160
1 x 3 x 190
1 x 3 x 205
2 x 3 x 215
3 x 2 x 230
Pendlay Rows
1 x 5 x 95
4 x 5 x 130
Dips Machine
5 x 5 x 170
Single Arm KB Swings
3 x 10 x 35 per side
Straight Bar Curls (Myo Reps)
45 lbs - 15/5/5/5/5/4
Standing OH Triceps Extensions (Myo Reps)
40 lb DB - 16/5/5/5/3
Single Leg RDL
2 x 5 x 40 per side
Still have to stay next to a rack to assist in keeping my balance on these.
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7/25/21
Took about a week to rest and do some minimal deload stuff. Some knee tendonitis was getting a bit worse and somehow managed to tweak a muscle in my thigh getting out of bed in the middle of the night. Oof. Also had fallen off doing much for adductor or abductor and was getting some soreness in my groin. Figured some rest was in order.
Squat
1 x 5 x 140
1 x 4 x 165
1 x 3 x 195
4 x 3 x 210
Pendlay Rows
1 x 5 x 95
4 x 5 x 130
Good Mornings
4 x 4 x 110
Landmine Press
4 x 8 x 82.5
DB Curls
25s
12/5/5/5/5/5
DB Triceps Kickbacks
25s
10/5/5
A little prehab’ish stuff
Leg Extensions 3 x 5 x 70
Single Leg RDL 2 x 10 BW
Not really sure what to call this but using a mid sized medicine ball to squeeze between my knees while seated and simultaneously using a stick on my shoulders to rotate and dip one shoulder down to stretch my thoracic spine area.
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