Wisey's Training Log - Strong for Life

Training Logs
,
1784

Right shoulder Injection today. This was a little painful compared to the left… Though it has deteriorated badly in the last two weeks. Still didn’t effect training at any point, but was affecting lifestyle stuff.

A little sore tonight, but the exercises are keeping it moving Great, and none of the pain from picking up a coffee mug, or grabbing a handrail is there anymore…

Couple days we will know.

3 Likes
1785

Squats:

Gee I love writing that.

20x5
20x5
60x3
75x1

85x5
85x5
85x5 - 187.4lbs

Bench:

20x5
20x5
60x5

70x5 - 154.3lbs
70x5
70x5
70x5

Deadlift:

60x5
100x3

130x5 (first rep Hook Grip, then double overhand regular grip). - 286.6lbs

Notes:

  • Squats went well. Really happy with them so far. Decided to pull back the load jumps to 5kg today instead of next session. What’s one or two more sessions coming back up to speed when it’s been so long with this movement anyway. Don’t want to rush my problematic tendons, plus i did only injure my MCL like 6 weeks ago :joy:. (Which is totally fine by the way, was very minor as it turned out).
  • Bench was fine. Still very light, will continue to jump 10kg for atleast another session or two. Shoulder was a bit sore from the injection, expected only 35 hours post. History says it shouldn’t hurt anymore in the next 24 hours. It’s all moving like it should, and has full ROM and strength in all planes without pain (except the injection pain). So far so good.
  • Deadlift was also fine, also SUPER light. Will also stay at 10kg, probably for quite a while yet, something towards 180 before I change that. At least. Back is feeling good. That first rep with the hook grip revealed obvious bruising from previous session with 120x5, where all reps were Hook Grip for the first time is who knows how many years. I’m determined not to even use a mixed grip again though if I can help it, as it’s being speculated that it perhaps contributed to my shoulder issues. Perhaps. It’s a cheap preventative in any case.
  • Back to feeling hungry again, lol. Tending to that without being a pig.
  • Not sure I can be bothered with video uploads again just yet. I’ll bring them back…when the weight is interesting.

Good.

Fin.

5 Likes
1786
3 Likes
1787

Shoulders both feeling Great and new now, LOL.
My best mate is a Doctor, and it Very pessimistic…Dr Doom we call him, haha. Anyway, he is of the opinion, that my injections will not keep my problems away long term, and has rather confidenty proclained, that i’ll back in for more in 6-7 months.

Well, that sounds like a challenge to me. So i’ve just spent the better part of two hours reading, researching, and determining a startegy to keep me away from future Bursitis issues, and starting it tonight. I wont lose this, modern GP training be damned.

Throwing in first up, 3-4x per week of 2x15-20 reps of Face Pull into external rotations, with a slow release. Done these tonight, good pump, followed by a nice amount of band pullaparts. Then into some wall slide mobility work. That will be a 3-4x circuit done mostly away from training.

On top of that, will be plenty more Thoracic mobility work, foam rolling, all that jazz. I regularly do Cat COw things, and will be adding the foam roller work to go with them, before squatting and deadlifting sessions.

Then mixed in throughout the week, also separately to training, with be Scap Pushups, and powell raises - you can look those up LOL. But i also aim to use these 3-4x per week also.

A big issue with returing bursitis issues best i can tell from my reading, is the lack of an attempt to prevent the over-doing of internal rotation, or lack of improvment in scapular mobility. A big problem for Many desk workers - ala me. So alot of this work will be completed during working hours while taking mini breaks. Make a coffee? Time it takes to boil my jug, i can get a set or two in easy, or roll around with the foam roller for the three minutes. These are easy to implement, and worth a shot to win this silly little challenge (but a challenge of HIGH priority, and extremely high stakes IMO!).

Screw Dr Doom. haha.

4 Likes
1788

Squat:

20x5
20x5
20x5
60x3
75x1

90x5 - 198.4lbs
90x5
90x5

Press:

20x5
20x5
40x1

45x5 - 99.2lbs
45x5
45x5

Deadlift:

60x5
60x5
100x3

140x5 - 308.6lbs

Barbell Curls:

22.5x8 - 49.6lbs
22.5x8
22.5x8

Notes:

  • Squats felt ok. Got better with each work set, last set best set…Might move to 2.5kg jumps sooner rather than later.
  • Press felt really solid, but I’m still nervous with it and it makes it feel awkward even though it isnt. Happy to progress at same weight for now, though, still Miles from PR weight.
  • Deadlift was best it’s felt this period, finally feels natural again, no idea why it went away. First rep was Hook Grip, then full grip after. Getting better at putting up with the thumb thing. Will maintain the 10kg jumps.
  • Curls are curls, pump em up and get out…but yeah will continue that progression also for now.

Fin.

3 Likes
1789
2 Likes
1790

Squat:

20x5
20x5
60x5
80x2

92.5x5 - 203.9lbs
92.5x5
92.5x5

Bench:

20x5
20x5
60x5

80x5 - 176.4lbs
80x5
80x5
80x5

Deadlift:

60x5
100x3

150x5 - 330.6lbs

Chest Supported DB Row: weight is each hand.

31x8
31x8
31x8
31x8 - 68.3lbs

Notes:

  • Squats were good in the end. Some MCL trouble again during warmup, but I think it’s my adductors being a little tight. I rolled them out, did some other dynamic warming up, and I was good to go.
  • Bench was nothing. Back to feeling good technique wise, and no shoulder fears. I’ll jump another 10kg next time…one more time.
  • Deadlift was completed with Hook Grip for all reps. It didn’t tickle…the last rep hurt a lot, but the fact I got there means it’s improving a lot. Up again 10kg next session, then I might slow it down.
  • Added rows now for shoulder health, balancing our the pressing.

Fin.

4 Likes
1791
3 Likes
1792

Squats:

20x5
20x5
60x5
80x2
90x1

95x5 - 209.4lbs
95x5
95x5

Press:

20x5
40x5

47.5x5 - 104.7lbs
47.5x5
47.5x5

Deadlift:

70x5
110x3
150x1

160x5 - 352.7lbs

Barbell Curls:

20x5

25x8 - 55.1lbs
25x8
25x8
25x8

Notes:

  • Squats were good. Strong. Still with the MCL pain the first rep of every workset. Gotta be a tightness still somewhere. I’ll keep working on it. 2-5 reps I feel nothing, and there is no strength impedance.
  • Press was good also, solid reps throughout. Happy. Feeling better every session, in fact I’d they are back to feeling 100% normal for me.
  • Deadlift was fine. Used hook grip for rep 1, but standard grip thereafter…thumbs feel quite bruised again. Ha. Is what it is. When I shift a day to singles I’ll be better positioned to use the grip properly.
  • Happy overall. Will carry on with the progressions for everything for today.
  • I DID consider taking a 5kg jump on squats today and it would have been fine…but what’s the rush. At this rate, it’s 7.5kg per week and that’s plenty. Won’t be long before it’s challenging. Happy to get those reps in for the practice before that happens.

Fin.

3 Likes
1793

Squat:

20x5
20x5
60x3
80x1
90x1

97.5x5 - 214.9lbs
97.5x5
97.5x5

Bench:

20x5
20x5
60x5
80x2

87.5x5 - 192.9lbs
87.5x5
87.5x5

Deadlift:

70x5
110x3
150x1

170x5 - 374.8lbs

Chest Supported DB Row: per hand.

32x8 - 70.5lbs
32x8
32x8
32x8

Notes:

  • Squats feel strong. But I’m still having some trouble with knee pain, related to my left adductor and hip flexor it appears today. I can get it all going just fine, but yeah…need to address it further, as I can a bigger issue with another 20kg on the bar.
  • Bench was Proper. Everything good here, I reduced the jump to 7.5kg, as I did start this cycle PRETTY low. I’ll jump again with 7.5kg, then reduce it 2.5kg, or maybe One 5kg jump.
  • Deadlift was solid. All reps double overhand. No hook grip today.
  • Accessory was accessorized, with a 1kg jump. Happy to just ride that out.

Fin.

1 Like
1794

Squats:

20x5
20x5
60x5
80x1
90x1

100x5 - 220.5lbs
100x5
100x5

Press:

20x5
20x5
40x5

50x5 - 110.2lbs
50x5
50x5
50x6 - can’t count.
50x5 - this set was an accident. Wasn’t paying attention lol.

Deadlift:

70x5
110x3
150x1

175x5 - 385.8lbs

Barbell Curls:

20x8

27.5x8 - 60.6lbs
27.5x8
27.5x8
27.5x9

Notes:

  • Squats felt really good actually. Unusual situation of training two days in a row. I woke up feeling quite good, with no signs of any MCL pain or adductor tightness. Hip flexor was a little ‘stiff’?. Either way, I put some time into the foam roller, and some dynamic warmup stuff, then just felt like training.
  • Press was good. Motoring on there, hardest set was maybe rpe 6. So still very light.
  • Deadlift…this is where the fatigue showed up. Felt it even warming up, so only jumped 5kg. It felt heavier than it normally might have, but still no worse than RPE 7.
  • Curls chanrging on. Probably RPE 5 even on that last set.
  • Will maintain all progressions from today. Had planned to still jump 10kg once more on deadlift to 180kg, but yeah. Will be programmed next session in any case. Edging closer to dropping a deadlift day in lieu of Pendlay Row.

Happy.

Fin.

3 Likes
1795
2 Likes
1796

Squats:

20x5
20x5
60x5
80x2
92.5x1

102.5x5 - 226lbs
102.5x5
102.5x5

Bench:

20x5
20x5
60x5
80x3

95x5 - 209.4lbs
95x5
95x5
95x5

Deadlift:

70x5
110x3
150x2
150x1

180x5 - 396.8lbs

Chest Supported DB Rows:

33x8 - 72.6lbs
33x8
33x8
33x8

Notes:

  • Squats were ok once I got them working. They felt off and uncomfortable, and uncoordinated. A strange thing. Warming up they felt like a new exercise. Final warmup before the work began and they started feeling familiar. First work set kind of sucked, but forced the issue and just buckled up. Second set felt As it should have, nice and solid. Same with the third. :person_shrugging:.
  • Bench was Great in comparison. Everything felt fantastic from the empty bar. And the work sets were Excellent. Solid. Every rep, every set felt strong and stable.
  • Deadlift was ok also, a little elbow pain afterwards. I used mixed grip for the first time in a very long time. Regretted it lol. Straps next time.
  • Rows were rowed.

Videos later.

Fin.

3 Likes
1797

I liked squat set 2 the most. All feedback welcome though. I’m still experiencing inconsistencies.

1 Like
1798

Rest day today. 1 of 2 that I’m taking.

Spent a good 40 minutes in the garage going through should rehab stuff, as well as some adductor exercises, and knees over toes guys stuff

  • tib raises using the Mr Infinity tub thing.
  • FHL calf raises
  • KOT calf raises
  • Wide face pulls into external rotations.
  • Internal rotations with one arm.
  • external rotations with one arm.
  • banded high pulls.
  • banded pullaparts.
  • banded lateral raises.

Pissing down with rain here the last two days, dogs getting antsy for another adventure. Me too. Hopefully clears overnight. As a result I’ve thrown the balls for them 8758 times, chased them around the house. Let them chase me around the house. Let them catch me a few times and bring me down…If only they didn’t see that as an invitation to try and bury their tongues in my ears…they were not successful, but that doesn’t stop them trying every time. :joy:.

Speaking of the pooches, they are going Great. 11.2kg each now - 24.7lbs of miniature husky LOL. 22 weeks old, so a little more growing to do, maybe a couple more kg’s each. Personality wise, they are developing into two completely different Doggo’s. Lost count of the amount of people who have put the fear of death into us over adopting Siblings, and litermate syndrome, and all that. Well…I think those fears are part exaggerated, part myth. Maybe if you didn’t to tend to them enough, and train them, it might be an issue. :person_shrugging:

Shadow enjoys a quiet sit with the old man in the mornings before work. Listens to the birds. Annoyed that she can’t get to them high up in the rear hedge :joy:.

1000003694
10000036941920×3413 572 KB

Winter is a cheeky little bugger. Master Thief. Always watching. Always listening. Yet stubborn as hell! Classic Husky.
1000003642
10000036421920×3413 606 KB

1 Like