At this point I feel pretty disaponted and frustrated. A combination of constant DOMS, and self pity would normally have me thinking maybe I should just give up. I have been here before, and lack of strength is very unmotivating to me. However, it has been a long time since I have lifted real heavy, and I logically know that it will take awhile to get back to that. I just gotta work through the doms and mental block, and I eventually will get there.
25 minute walk with my dog- this was great! Ted (the dog) has lost 15 lbs during his illness. We were told to only walk him 10-15 minutes/day because he could not afford to lose more weight. I am happy to report that Ted has been on a bulk, and has gained the 15 lbs back! Which means longer walks! And less energy for him! Funny enough he is now a vegetarian dog, but it appears to be good for him.
Thanks for following!
Instead of the TM at 90% of 1 rep max, let me suggest what Jim Wendler advocates these days.
Set the TM at the weight you can do 5 good strong reps.
It is going to feel very very light, the first weeks, but as the time goes by and you can increase every week, youāll be very satisfied.
No if your 5 reps at 70 lbs were good and strong you use 70 lbs.
So the top sets for the first 3 cycles would be:
5ās week 52 lbs 3ās week 63 lbs and 531 week 67 lbs.
the next cycle you increase the TM to 75 lbs and calculate the weight from there.
I would suggest you do as many reps as possible each week, but not to complete failure, keep the last grindy rep, so you donāt compromise form and technique.
If you feel for more just take some weight of like 10 - 15 pounds and do a couple of sets of 5 reps.
Or do some DB bench, flat or incline, or pushups.
Always do some back work to rows or pull downs/chins.
So you setup with Skull cruchers are fine, push ups fine, lat pull downs fine.
The same goes for the other lifts.
Hope it makes sense
Itās not rocket science Lee.
Just pick a weight close to. 50 lbs - 60 lbs - 65 lbs.
I lift in kgās so Iām not familiar with lbs but I guess you get the picture.
You should hit +10 reps on the 5 week +8 reps on 3 week and + 5 on the 531 week.
Today is a very beautiful morning, itās freezing cold, but the sun is shining and thereās no wind.
And actually the birds think itās spring so they are singing.
Military Press
1x5- 20 lbs
1x5- 30 lbs
1x12- 40 lbs Went down on weight in these to make some upward gains. 40 lbs felt good besides some tightness in back right shoulder.*
DB Rows
3x10- 30 lbs
Chin Ups (40 lbs assisted)
3x10 I used to be able to do these unassisted (3 to 5 reps) but I canāt right now. Will decrease amount of assistance as weeks go on, and will switch between chins and wide grip*
Dips (40 lbs assisted)
3x10 Used to do these unassisted with extra weight, but again I am not as strong as I think I am yet. Plus, I have some wrist issues, so starting low, and will reduce assistance weekly*
Face Pulls
3x10 (40 lbs)
*** I love pulling so much more then pressing****
Will get in one more workout tomorrow before I am on nights. Proud of myself for going to the gym today as I just got off work this morning and normally feel like crap and just chill.
Those are some very nice lifts, Lee. It will be fun to see your comeback. And you have experience lifting for both figure and strength goals! Good to have you here.
Maybe try giving it a hop to get to the top of the chin, then slowly lower yourself down. Work the eccentric portion of the movement. These seemed to help me get pullups faster than using the assist machine.
Thanks for stopping by, and for the vid on pull-ups! I will try!! I always used to be so proud I could do unassisted pull ups! Canāt wait to get back there!
So I played around with stance, and what a difference!!! My old stance (wider then shoulder width/toes out) was causing me sooooo much hip pain I could barely get through a couple squats. Today I did shoulder width/toes forward, and these all felt like butta**
One Leg Leg Press
3x10- 65 lbs
Hadnt used this machine before. When I was 18, I broke my left knee and lost an inch of muscle around left knee after being on crutches for several months. I like to do legs individually to strengthen it and make sure the right leg is not doing more work. These felt pretty light
One Leg Hammy Curl Machine
3x10- 25 lbs
*Evidently I have huge, but weak hamstrings
Bulgarian lunges
3x10
*** I think these officially burnt my legs, and I wonāt be able to walk or sit comfortably tomorrow***
Straight Leg Raises
3x10
20 minute walk with the dog.
Not a bad workout. Felt very happy with the ease of squatting as opposed to other squat days. Def going to continue with this stance.
Two night shifts coming up, next workout Friday. I proberly need the time off to recuperate anyhow.
So I am shocked I can walk ok today, but ever since my pressing day my forearms/elbows have hurt quite a bit. They are tender after bench day as well. I have never experienced this before. Anybody else get this pain (more then doms I think)??? Or am I just old and itās just another joint telling me ānope, I am not doing that?ā
Is it cheating if I still go up in 5 lb increments?
Nice WO BTW