Hi folks, Cavalier is back. Didn’t feel the need to write, since workouts were staying about the same. Straining to the utmost, little or no progress. Then couple of months ago I ran across something interesting on the web. Simple treatments for long term PTSD. I’d had a fairly rocky childhood, so gave it a try. Absolutely amazing. I can’t describe the sheer relief. It was as if decades of heavy weights were lifting from my shoulders.
Then something happened with my workouts. They weren’t so stressful. I could actually push and pull real hard and not collapse from the stress. I could do a hard set of deadlifts or squats and just barely breath hard. Never had anything like that before. Couldn’t believe it. All the problems I’ve had with training, from the agony in phys ed in school to my weightlifting, all came from the stress dumped on me in my young years.
Set up a simple routine. Squats and light bench on Wednesdays. Deads and heavy bench on Saturday. Couple of other days in the week, work out at home with the rubber band or pushups or anything I feel like. It feels wonderful.
In the past month, I’ve lost an inch from my waist, but bodyweight stayed the same. Shoulders in particular have thickened up. I gained 20 lbs on my deadlift, 20 on squat, and 10 on bench. Managed to lock form into place. The weights actually feel a bit lighter.
I’ll have my 60th birthday in a few months, and thinking about how to celebrate. Bodyweight deadlifts for 60 reps? 60 lb dumbs on the incline bench for 60 reps? I’ll see what happens.
But what bothers me is all those years I’ll never have back. All the doctors, specialists, world-class trainers I went to . . . nothing. No one saw it, no one knew, no knew. I feel like a teenager just starting out. Oh, well.
Using a basic periodization thing. This week starts the medium phase. Work sets are 5 reps.
Deadlift
135 x 12
135 x 12
195 x 3
195 x 3
225 x 5
225 x 5
225 x 2
225 x 2
not sure what went wrong, might have miscalculated weight. The first two work sets seemed fine, though. I tried switching my grip cuz my left hand was slipping, wonder if that did it. Still, good work.
Bench (heavy day)
45 x 12
95 x 8
125 x 5
125 x 5
125 x 5
115 x 8
95 x 10
surprised how good the work sets felt. Always had terrible trouble with bench, the ominous 135 pound has always mocked me, yet now I’m closing in on it. Maybe cuz I’ve been working front deltoid a lot at home
Leg Extension
140 x 10
160 x 10
180 x 8
pretty sure that’s the weak point for me in squats, see if quad work helps
Dip machine
100 x 12
120 x 10
140 x 8
160 x 5
why not some tri and pec work?
Pullup machine
-100 x 5
-100 x 5
-100 x 5
I want to do pullups (not chins) in the worst way. Have been trying a variety of things to get there. Besides, rowing exercises are always good.
Got a 5 lb jug of protein supplement, have always got the 2 lb before. Now I’m loading up 1 and half scoops per serving instead of regular one scoop. Actually making a difference.
Squats
95 x 12
95 x 12
145 x 3
155 x 7
165 x 6
165 x 6
Very, very good. Kept good solid form and kept going up and down. Think all the quad work I’ve done helped. Had some trouble on last set, but I think form slipped a hair and that’s it takes. Next week, 175 for work sets.
Bench (light)
45 x 12
95 x 8
115 x 7
115 x 8
115 x 7
95 x 8
95 x 8
Shoulders are finally building up, lots of fun.
Had some problems with deads last time, think some lower back work will help:
Hyper extensions
10 lbs X 10
25 x 10
25 x 8
felt weird, then remembered also works hams as well.
Pullups
-90 x 5
-90 x 5
-90 x 5
Good for balancing out bench. Also can’t stand the idea of being too weak to do pullups.
Stressful. They’ve cut pay at the school, so now gotta look for another job. I HATE looking for work.
Deadlift
135 x 12
135 x 12
195 x 3
195 x 3
225 x 5 - this was tough, thought I’d be stronger
225 x 5 - back pain. Oww!
Had to stop deads at that point. Was it injury? Could hardly straighten up. Oddly though I could keep going.
Bench (heavy)
45 x 12
95 x 8
130 x 5
130 x 5
130 x 5
115 x 8
95 x 8
bear in mind that 135 for reps has always been a barrier for me, yet now I’m right on the edge. Shoulders have certainly thickened, that must be it. Would be excited if not for the back pain.
Pullup machine
-90 x 3
-90 x 5
-90 x 5
once I got going, not bad
Dips
x 5
x 5
x 6
getting a little better at these
That night, the pain was dreadful. Really thought I was through lifting for the next year. Couldn’t sleep, just tossed and turned. Today, however, much better. Must have been stress pain, that’s happened before. Hope so.
A little late but just thought I’d chime in. Spent 30 years in the military, associate and work with combat vets from WWII up to the present. PTSD can take a great toll on you physically as well as mentally. Just like stress it drains you. Having said that, and this is only my opinion, It seems medical personal seem to have a hard time with determining PTSD in civilians, including cops and fire fighters. Glad to see you’ve made it through to the other side and impressed you seem to have done it on your own. Stay strong
Thanks, Harry. Didn’t know you have that experience, but you’re right. When I was a boy, I was just horribly weak and no idea what was happening. And no one ever noticed.
Been busy. Another instructor landed in the hospital and will be out for the rest of semester, so they needed someone to teach his class. I offered, and will be very busy for next couple of months. At least make up the money.
Squats
95 x 12
95 x 12
145 x 3
175 x 5
175 x 5
175 x 5
Could’ve gone a hair lower, but otherwise form was good. As long as I keep form right, it goes like a charm. My previous PR is 185 x 5, but that was very tough and was like five single reps, so I’d say I’m stronger now than ever.
Bench (light)
45 x 12
95 x 8
115 x 8
115 x 8
115 x 6
95 x 8
95 x 8
Have been bothered by sticking points in deadlift, so:
Good Mornings
45 x 12
65 x 10
95 x 6
95 x 6
mostly just getting the technique, been a while. Had a little DOMS the next day, nice
Pullup machine
-90 x 6
-90 x 6
-90 x 6
was this a tad easier? Sure hope so, really need to build my grip. And arms. And whatever.
I visualize painful moments from back then. Then visualize them being swept away. All while moving eyes back and forth. Theory is the eye movement forces both halves of the brain to communicate together. No idea what it means, but it did something good for me.
Okay, hiatus over. Took a week off to rest. Just got stressed out and wanted to work out the back pain. Turns out it wasn’t my back, it was the front. It happened when I pushed hips forward during deads and sprained some muscles or something. Better now.
Squats
95 x 12
95 x 12
145 x 10 easy
155 x 8 pretty good
155 x 8
definitely refreshed, felt really good.
Leg press w plates
90 x 15
180 x 12
270 x 10
360 x 8
360 x 8
the secret is no much range of motion, legs come right into chest, so can hit them hard
Leg X
100 x 12
120 x 10
140 x 10
160 x 8
160 x 8
160 x 8
putting some speed into these, not too hard. Only a few plates from the bottom of the stack, is this a wimpy machine or am I just strong?