Wisey's Training Log - Strong for Life

[wiseman83]

Squats:

20x5
70x4
90x3
112.5x1

127.5x5
127.5x5
127.5x5 - 281lbs

Bench:

20x10
20x5
70x5
90x4
105x2

112.5x5
112.5x5
112.5x5 - 248lbs

Deadlift:

70x5
110x3
150x1
180x1

202.5x5 - 446.4lbs

Chest Supported DB Rows: Each hand.

39x8
39x8
39x8 - 86lbs

Notes:

• Big Session this one, and the end of week 8. Have been able to push the fives a Little further than I thought. Things are getting very hard though…
• Squats were very good. One of the better sessions. Rpe 9 on the hardest set, so it’s still responding, and my knees are Ok. My technique is better than ever IMO, so the exercise in rebuilding it has been worth it.
• Bench was Hard. No sugar coating here. Sets 2 and 3 were damn near full max effort, especially the 3rd set. First set was fine, but was RPE 8.5-9. The third set, rep 4, had me questioning whether it was worth attempting rep 5. It was. But another 0.5kg would have crushed me. Squats are affecting it a lot now. Something to consider in future.
• Deadlifts continue to be a fun thing! Still more in it if I were to push it on. The recovery toll is large though…So this setups days are numbered. About 25 days before I test maxxes, which will provide a much welcome deload. The week that follows it will be a pivot week leading into whatever setup I put together. But it won’t be hugely different to what ive been doing, because it’s working great, but it needs tweeking now, mostly because I’m old, and I’ll need a reset by that point, moving back into something more akin to intermediate programming for most lifts.
• DB Rows are getting heavy.

NLP Day 24: Squat 127.5kg, Bench 112.5kg, Deadlift 202.5kg

Fin.

[wiseman83]

An impressive level of DOM’s this morning…nice to see I’m still creating overload events . Even if only small increments, I’m still making them happen every session… basically with my shocking last year of training, I’ve become a novice all over again, heading towards the advanced novice end of that, not quite intermediate, but damn close.

Hammies, hip flexors, even calves are sore this morning, love it. It’s the good kind of DOM’s where you just Know you worked well the night before, everything hurting like it should, and in the amounts expected, no, maybe hoped for at this stage of my training life.

Makes me want to walk right back out there and get started on my next session…but patience is key here. If I manage this right, I can get near to all time numbers this year, and get back to chasing some lifetime goals I’ve not yet accomplished.

Good morning, people.

Fin.

[wiseman83]

Got another head cold…missed a couple of sessions, so ended the block. Quite happy with it overall, recovery was an issue for the last two weeks of it, but otherwise very happy. Surpassed all goals i set for it - good.

Trained some light squats and bench a couple of times this week. Then attempted to get going on the next block today…but the body had other ideas. I’m feeling better, but the joints are not LOL. Worked up to 115x2x2 on the squats, this will be my day one loading, and called it there, went for a walk instead of half an hour…Now dont feel supergood, will continue super dosing the extra veges, and take a nap. Feel like if i can punish a few extra calories today and get 9-10 hours sleep tonight, i might just get over it by the end of the weekend.

Fin.

[wiseman83]

Press:

20x10
20x5
40x5
52.5x3

60x5
60x5
60x5
60x5
60x5 - 132.3lbs

EZy Curls:

38.5x8
38.5x8
38.5x11 - 84.9lbs

Notes:

• Splitting workouts into two days, a bit sick of the two hour sessions…
• Press was great. Fun when I have squatted prior .
• Feeling better today… hopefully I’m good from here.

Fin.

[QuadQueen]

@wiseman83

Feeling better today…

So great to hear! Just goes to demonstrate the power of some extra veggies and sleep!!

[wiseman83]

This is how I roll. 50/50 vege/meat ratio haha

[QuadQueen]

That is so beautiful. You are my favorite. That is all.

[wiseman83]

Deadlift:

70x5
120x3
160x1x10 (singles, every minute on the minute).

Notes:

• Just the deadlift today…feeling ok, but No energy as it turns out. Is what it is.

Onwards.

Fin.

[wiseman83]

Woke up full of clogged sinuses this moring…
Went for a long walk to try and clear it out, probably got back 60-70% of my face LOL.

Feeling fine otherwise really. I never seem to get off scott free from these little viral snotfests my daughter brings home from school. On a positive not, the mini future Valkyrja again recovered in UNDER 48 hours. She gets a low grade fever, then some snot, maybe a slight cough…then its done. All under 48 hours. I mean it great, but the King must suffer. LOL.

I’ll keep training through this one, i’ll just keep it spread out.

[wiseman83]

Bench:

20x10
60x5
60x3
85x3
100x3

110x6 - 242.5lbs

Close Grip Bench:

90x8
90x8
90x8 - 198.5lbs

Also played around with some pec and shoulder stuff with the bands, and some DB pullovers.

Notes:

• Basically a bench day this one. Heavy. Felt ok, the top set was RPE 9. Followed by the close grip stuff for volume.
• Feeling ok. Didn’t get that tired feeling today like yesterday. Positive surely. Haha.
• The only thing I like about this phase’s setup is the ability to sneak in more volume without it taking up my whole day. Took about 25 minutes for bench. Then a further 10-12 for the close grip stuff. Easy.

Fin.

[wiseman83]

Squat:

20x5
20x5
60x5
80x4
100x1

115x5
115x5
115x5 - 253.5lbs

Notes:

• This was last night. Squat felts quite ok actually. Lighter than previous, being day 1. The conversation in @simo74 's log the other day about lighter weights being harder, I think comes back to a psychological effect of simply only subconsciously preparing for what is planned. We generally Know on a given week what we are capable of up to a point, but then you plan for something 10-15-20% lighter so that’s all your min subconsciously prepares for. It’s these situations where I think the opening heavy single is a great thing. I think weve all experienced, where you program something in the 90-92% range for a top single, with some 75-80% back off work, and the top single makes the back off work seem too light. Same thing right, but opposite. Typing it out, makes me think it’s time to put that back in. . Something to ponder over lunch.
• Squat Only, as wasn’t feeling great still…wasn’t wanting to add to the recovery needs when they are still a little impacted. Havn’t quite locked down how the squat will work this block…I’ve got 3 more days to determine that LOL.

Fin.

[simo74]

@wiseman83

think it’s time to put that back in.

Light weight baby

[wiseman83]

Light Weight!

[wiseman83]

Press:

20x10
20x5
40x5
55x3
65x1 - 143.3lbs

55x5
55x5
55x5
55x5
55x5 - 121.3lbs

Ezy Curl:

20x8

39x8
39x8
39x8 - 86lbs

Notes:

• Shoulders feel A LOT better not having squatted before pressing. Quite a huge difference. Strength doesn’t seem much difference, but they are certainly more mobile. Perils of low bar squatting.
• Curls were good. Felt heavy-ish. Got it done though without any body English, still strict.

Fin.

[wiseman83]

Deadlift!

90x5
140x3
180x1

210x1 - 463lbs
195x5 - 430lbs

Chest Supported DB Rows:

39x9 - 86lbs, and a PR by 1 rep.
39x8
39x8

Notes:

• Get in, get it done, get out. Took 20 minutes after general warmup.
• Deadlifts felt pretty good. Not an ounce of pain on that 210kg single. Very solid.
• Rows were good. Hard, but strong. A small volume PR on the first set, and from here, any weight increase will also be a PR incidentally. I’ll keep shooting for 3x8, seems to be still working, happy to milk it.

Posted to the Gram for the first time in a bit. Still hate the platform.

https://www.instagram.com/p/DK1ErKZhkzJ/?igsh=cXcwMHg2cHpxMnM4

Fin.

[wiseman83]

A bit wet here this morning, so it was a treadmill walk again. Decided to prop it up a bit (it’s just a walking pad that only sits at about 2-3 degrees pitch), quickly built a ramp from scraps I had here, figured I raised the front essentially by 90mm.

Heart rate normally sits at 100-105 on the normal position, even at the top speed of 9kph - about 5.5mph. BPM doesn’t fluctuate much between 6 and 9kph on this thing.

At the new incline, even at 6kph (regular exercise walking pace), heart rate sat at 120bpm. Once there, I rode that for 10 minutes, then upped it to the 9kph and went for 2 more minutes, this quickly got the old ticker to 132, and there it sat. 12 minutes and it felt id actually done something rather than 20-30 minutes and feeling very little on a standard wet day walk. Usually I turn it into a slow jog at the 9kph on the regular low incline, just to get the heart going a Little harder. Nothing on the effect the larger incline has. A couple of those today in this weather should do me well.

Benching a little later.

Fin.

Ninja Edit: I also pulled out the old jump rope yesterday after training, and faffed around with that for about 10 minutes. Only hit myself in the bare foot about 6 times, thought that wasn’t bad for how long it’s been since I used it. Huffing and puffing hard before I stopped. Need more of that simple shit.

[wiseman83]

Bench:

20x10
60x5
80x4
100x2

120x1 264.5lbs
100x5
100x5
100x5
100x5
100x5 - 220.5lbs

Close Grip bench:

82.5x10
82.5x10 - 181.9lbs

Notes:

• Good.

Fin.

[wiseman83]

D.O.G update, just to keep up with @simo74 haha. (He’s getting big, mate).

Now 7 months old…Winter weighing in now at 13.5kg, and Shadow a slender 13.3kg. it’s not a big difference, but Winter is starting to look like she will be the bigger doggo, with a slightly bigger head, slightly bigger paws, and taller/longer. So really, she’s skinnier than Shadow for now, despite being heavier. Neither pup is overweight/underweight, will be interesting to see where they end up. Potentially grow until 10-11 months apparently, but their bulking rate has slowed to around 200gm per week this past month.

Winter - The sass here is incredible. Wildly stubborn, but with a heart of gold. She. Loves. Everyone. Everyone and everything on 2 or 4 legs, except cats. Cats should die apparently. Her winter coat is enormous, also adding to her apparent size advantage over her sister. Her intelligence seems quite high also, very very clever dog. Has learnt a number of things on her own just from watching us, like how to open the damn screen door at the front…and has a very mischievous habit of stealing things, and she’s damn good at it.

Shadow - Absolute knob jockey. Skittish. Scared of everyone and everything lol. Dogs are bad. Most people are bad, unless she knows them to be otherwise…but can be won over in a few minutes by anyone not sus. One particular delivery guy must die apparently.
Often found standing guard at the front door with an AK-47, while Winter just watches on wondering what all the fuss is about. Has no real idea what is going on most of the time, doesn’t have a clue how Winter opens the door…reminds me very much of a Pomeranian.

Overall… Super happy with their progress. Their training could be better I guess, but that’s the difficulty in raising two mutts together. When alone, each one is Very easy to control/teach/walk with, so they are doing well really. They are starting to improve when walked together or with other dogs, so it’s going to work as they grow, all the signs are there. Funnily enough, Shadow is the better doggo when walking them together. But walking alone, Winter has her in spades.

We basically have one Mini Husky…and one Giant Pomeranian. (They are Husky X Pom). I’ll get better photos when they aren’t passed out…

[wiseman83]

Squat:

20x5
60x4
80x3
100x2
120x1

130x5 - 286.6lbs

Pendlay Row:

90x3

105x5
105x5
107.5x5 - 237lbs

Leg extensions: 2-0-2 tempo.

20x12
35x12
45x12 - 99.2lbs

Notes:

• The One main lift per day experiment seems to be tracking well. Squat felt great, best they have so far I’d argue, and also being the heaviest set, that’s a bit positive. “only 35kg” to go until I match my all time best set of SIX , but for now, this is my current PR. This is a good run for me though, 10-11 weeks without serious issues, is serious business! Must be doing something right.
• Accessories were accessorized, Rows carrying on from previous cycle. Planned on starting at the same weight I finished previous cycle on, but it’s still very easy it turns out. Went up a fracco for the last set. Felt the same. I won’t get too excited…I’ll stick with 107.5kg next session, and progress from there.
• Leg Extensions are a new addition this cycle, training diary says they have been handy for extra quad work in the past. Easy to add in, worth a go.

https://www.instagram.com/p/DK84DAVv_ct/?igsh=MTVvM3Q5cnh2emd3ZA==

Fin.

[wiseman83]

One has the lights on…one does not.