Squat
5x319 lbs, under 6 RPE
5x363 lbs, 6ish RPE
12x412 lbs, 9-10 RPE - by midway through the set I knew I had to get 12 because I’d gotten 423 lbs for 11 last cycle; that’s going to haunt me, because now when my plus set is around 415-430 lbs, 10 reps won’t be good enough any more.
5x7x319 lbs, close stance high bar in my Oly shoes, 7 moving to 8 RPE - an attempt to hit quads as they need it. I’ll keep going like that for this cycle and see how it works. Certainly feels different to my regular squat, and by different I do not mean easier or enjoyable.
Fucked up my push-ups between sets: forgot to do them until my first FSL set so I did 30, then 20 after the second FSL set and then 10 after the remaining three sets.
Also wore my new Loaded Lifting PR Mark 2 knee sleeves. They’re modeled on SBDs I think. Didn’t notice any difference to my old Eleikos so I’m happy.
Hack squats
3x12x242 lbs, still wearing my Oly shoes
SSB good mornings
3x10x220 lbs - this is a good weight. I’ll stick with it for this cycle at least.
Not one for judging effectiveness by soreness, but holy hell my quads and rectus femoris have that deep, meaty DOMS. Either way, I think the Oly shoes and narrow stance FSL sets might be the ticket to bigger quads.
In other news, I have a sore throat but feel otherwise decent.
Pain’s about gone today. Sore throat still sucks and was shivering a bit last night but somehow feel pretty much fine apart from that. Lucky it’s press tomorrow, I should be able to get through it fine.
I hope you feel better soon!! I woke up this morning with a sore throat and no energy. I worked legs with my trainer last night and am pretty sore on top of feeling like crap. My exciting Saturday night is under a blanket resting. You take it easy too!
Well, if I could rest under a blanket I would but my next day off work is Friday. I should be fine, just feels like there’s a rock lodged in my left tonsil Evey time I swallow.
You’ll probably find your soreness abates soon enough. After a while it doesn’t happen often. This was the first time I’ve gotten sore in a while. BCAAs during training can also help.
I don’t think I could work that many days in a row but am also spoiled by my schedule.
The soreness is fine I just haven’t felt this weak in a long time. BCAA’s is something I need for sure!! I know this process isn’t going to be easy but am learning everyday just how old my body is getting.
Her best squat is 165, DL 198. Bench is an issue because of calcified left shoulder but still around 65-70 lbs. She pretty much takes care of all her training now, I just set the programming up and give occasional bits of feedback when I see her.
My SS coach is a PT and he does a lot of BB rehab with older people. It’s great to know I have potentially another twenty years of training ahead of me!
I’ve tried getting my wife to start, but she’s been pretty resistant (she never listens to me), and my twelve year old daughter wants nothing to do with it, even though she’s a pretty competitive soccer player. It’s hard to verbalize the feeling of BB training, how everything else in life gets easier when you spend time under the bar.
Read impossible. Even being sick gets easier for some reason. Although, some people just don’t have that switch in their heads. I think it’s something to do with internal aggression. Some people are externally aggressive and can’t do shit under the bar. It’s the anger inside that does it, at least that’s what I think.
She just works hard, and she’s consistent. In 2014 she could barely squat the bar. She also trains three days a week, no more, although she walks a ton.
Still crook, but just with that pesky sore left throat. Decided I had to train, but it’d be yellow light training. I almost considered not pushing for a rep PR on my plus set but as I was walking into the gym my thought was that if I’m not here to set a PR, why am I here at all. Such has 531 changed my thinking.
Today’s training:
Press
3x132 lbs, under 6 RPE
3x154 lbs, 6 RPE
6x170 lbs, 9 RPE - there’s my rep PR, by one rep. No push pressing this time, knees stayed locked. My body does kind of whip a bit to move the bar, but that’s a different matter I think.
Video was shit, so not posting it.
That plus set took more out of me than I would have liked, or indeed had anticipated. Decided yellow light was flashing so cut FSL sets to three.
3x5x132 lbs, 7 RPE
25 pull aparts after each press set
10 dips
12x132 lbs lat pull-down
That was going to be three supersets, but yellow light.
DL tomorrow. I may well cap my plus set at the minimum depending how I feel by this evening. There’s a big difference between setting a press rep or and a DL rep PR.
Throat still fucked. Feels like there’s a sharp pebble stuck on the left side, but no fever or anything. Go figure. More yellow light training. Felt tired as shit going in.
Today’s training
Sumo DL
3x396 lbs, under 6 RPE
3x451 lbs, 7 RPE
Had to tighten my belt, which shows my waistline is going down.
4x506 lbs, 9 RPE - cramped my calves at lockout on rep four because I wobbled and fought to not take a step back. Not even a fucking rep PR because the dumb fuck I am didn’t check my table to see I’ve done 4x511 lbs. Fuck.
You know you’re beating yourself up over nothing. Don’t worry about it, it’s 5lbs. I know for a fact that you’re getting stronger and improving, just keep at it.
Of course I’m a newbie so maybe this doesn’t matter but I think you did amazing!!! You look great too. I hope you start feeling better and go to the doctor Mr.!!
Nope, still counts. So thanks. I’m not devastated, because getting 500+ lbs for reps isn’t bad, but I should have taken the time to check what I should’ve been shooting for as a minimum, especially given how much I did not want to be doing it on the day. Not exactly wasted effort, but close.
Having to move the buckle in was good, though. My other half has been telling me I’ve trimmed down but this was real proof. Maybe three to four months and I’ll be where I want and then the tricky bit starts: establishing my body at its set point and moving to 242 via 220. I think that’ll take around five years. I got time.
When you don’t feel good already it’s easy to add to the frustration by messing little things up. That’s awesome you could move the buckle down and if your other half is noticing that’s huge!! Someone who is with you a lot usually doesn’t notice unless it’s a big change. I really enjoy reading your post because you seem to always have a positive spin even when things are not going well. Your alright MarkKO
