Wisey's Training Log - StrongEveryDay

Training Over 35 Lifter
1604

Shoulder feeling much better after my holiday.

Saw the physio this morning. She wants me to give benching a rest…and use floor pressing instead for a while. Just wants to see what effect this has on my overhead pressing. The goal is to make a full return to Pressing and get back into PR making Territory, but we don’t want to have to remove horizontal pressing completely.

I really like this lady. Haha. Pulling out all the stops in her thinking. One thing that changed prior to having this issue, was an increased arch in my regular benching with the coach I was using. She’s thinking this just may have created the weaknesses she’s finding. I’ve never had this issue before…so might be onto something there. I’ve got nothing to lose in just giving her ideas a go in truth. We played around with DB inclines just light to see if they made anything angry also, seemed ok at the light loads, so for now I am to try using those to maintain some more volume there also along with the floor press.

See how we go.

In other news, and quite devastating…we lost our family doggo in an accident yesterday afternoon. Not an hour or two after getting her back from my parents who cared for her while we were away.

We are all completely shattered, possibly me the most. I’m just lost right now and doing things like posting here to keep my mind distracted from the complete empty ness I am feeling right now. Waking up this morning without being woken by her was even more upsetting that I imagined it would be. In just holding myself together right now if I’m being honest. I have to.

She was struck by a very slow moving vehicle…she had GREAT road awareness, so I’m unsure how this even happened. It was all very random. I was first on the scene as she’s always by my side and yesterday was no different…until it wasn’t.

She survived the incident, but her injuries meant that I was not able to bring her home from the vet hospital.

Shattered. But grateful that she lived by my side for 13 strong years. Loved to death, and she repaid that love with an unconditional loyalty I’ve never seen in a doggo anywhere. Not a moment went by that she wasn’t right there with me awaiting my next move or instruction.

Vale Twoey. Best training partner, best life buddy, Best doggo, to ever do it.

4 Likes
1605

Sorry to read this mate, how are the kid(s) taking it? She was a valued member of your family, so your grieving is totally appropriate.

2 Likes
1606

Tough news, mate. Sorry to read this.

1 Like
1607

Sending all you you big hugs and lots of prayers.

1 Like
1608

Thank you guys, much appreciated. Feeling a little more settled this afternoon…
My daughter is ok today, still very sad, but is accepting it. It will be a long time before we are all okay I think, but I recognise this is just a by product of loving the little fuzzball so damn much. I had a rough morning, not going to lie…a good 1-1.5hrs of pottering with reminders at every damn step!

People always say their dogs are the best dogs. We don’t just say it, we believed it without a shadow of doubt. Never met a dog quite like her. Personality, intelligence, simple common dog sense, appropriately protectively of the girls, never over reacted to anything…loved all humans, even the dodgy ones were given at least fair warning :joy:.

I raised her right.

Trained today. First time alone was a bit weird. Just another thing I’ll have to get used to for the time being. My boss insists I take the week to adjust…I won’t, but I appreciate the sentiment. - we have alot on and the other senior architect is now on holidays himself as we planned it that way. I won’t leave anyone hanging.

Floor Press:

20x15
60x6
80x1
95x1
107.5x1

115x1
115x1
115x1
115x1

Pendlay Row:

60x6
80x1
95x1
107.5x1

115x1
115x1
115x1
115x1

Press:

20x10
40x5
55x1
65x1

72.5x1
70x1
70x1
70x1

Db Incline 30deg:

26x2 bench in wrong spot.
26x7

31x6
31x6
31x6

Notes:

  • A good session. Cathartic. Just wanted to move weight and feel some tension, and I achieved that.
  • Floor Press is weird. I like it…but it’s weird. I’ll get better quickly.
  • Pendlays for that opposing movement…
  • press felt ok. The 72.5kg was accidentally almost a full 1RM. And it was as the physio has suggested…my Right side that I felt was letting the team down. Left hurt a bit after that rep for sure, but that shoulder absolutely was Not lagging…so that’s interesting. Will keep up the shoulder stability exercises also for both sides. Hopefully it all just evens out with more pressing in truth. The 70kg singles were ok. No pain, and seemingly even in terms of movement, No lagging on the right side etc.
  • Db Incline was weird too. Been a while. Expected. I used the Db Spotters (hanging off high barbell) to help load them…scary haha. But I’ll get used to that, too.

Onwards.

Fin.

6 Likes
1609

I read that as your missus being the boss :wink:

There’s plenty of dogs at shelters out there needing a new loving home > when you’re ready to step into that territory again mate.

3 Likes
1610

Yep. That’s it.

We did have two dogs. The other one passed 12 ago and was a rescue. Was also a great dog.

SSB Squat:

22.5x5
22.5x3
62.5x1
82.5x1
102.5x1
102.5x1
102.5x1
102.5x1

Deadlift:

60x5
60x3
100x2
140x1
170x1
190x1
210x1
210x1
210x1
210x1

Pull-ups:

104x5
104x2
114x1
124x1
124x1
124x1
124x1

Ezy Curl:

30x6
40x6
40x6
40x6

Notes:

  • Everything was ok! I did attempt bb squats, but yeah nah, shoulder doesn’t like em, don’t need em anyway.
  • dead’s were heavy lol. But solid.
  • pull-ups with singles, haha. That’s something new. Kinda fun, and i always loved heavy curls.

Fin.

4 Likes
1611

SORE today :joy:. Ridiculous when I only did 4 reps of everything haha

I mean, that’s 100% why I didn’t do 3x6-8 or something. :stuck_out_tongue:

3 Likes
1612

Floor Press:

20x15
60x6
80x1
95x1
107.5x1
115x1
115x1
115x1
115x1
115x1

Pendlay Row:

70x5
90x2
105x1
115x1
115x1
115x1
115x1
115x1

Press:

20x10
40x5
55x1
62.5x1
70x1
70x1
70x1
70x1
70x1

DB Incline 30 Deg:

26x7
26x6
26x6

Notes:

  • was ok. Was a programmed rest day…should have taken it lol. All pressing felt 5% more difficult…Next time I’ll listen.
  • Rows were ok.
  • the inclines were a little harder also…I think with what I’m doing here, day on day off day on might better…I’ll just keep the Intervals on the rest day after squats/deads, and put the Long walk on the other day to fill out the week. Just trying to keep it all simple for now using Doug Hepburn’s template, intent of running it out. Need a good autopilot program for now.

Fin.

2 Likes
1613

1000000920
1000000920251×534 11.3 KB

1000000921
1000000921229×493 10.2 KB

1000000922
1000000922236×511 10.7 KB

Macros from last three days. Want to get back to logging these here also. A little closer to maintenance to begin this post holiday phase, bringing them back down to the target deficit tomorrow.

I only put back on about 0.5kg in Hong Kong. A lot of which I think was inflammation from the food…lol. I ate whatever I wanted, when I wanted it, and enjoyed every morsel. Though some days I was likely still on a deficit, having averaged 21k steps across the 8 days…

So yeah, three days reset to get back into a groove with both training and diet.

102.3 kg today, 225.5lbs in the old money. Pretty good. Next goal is registering a few days of sub 100kg before Xmas. Not sure I’ll make that…with the holiday probably holding me up 0.5-0.7kg at least…but let’s see where we end up!

With that Transformation contest coming up, I am planning on dropping all the way to 93-95kg, maybe further, depending on my level of BF at that number. Probably circa 20-23% currently. I don’t really know. I don’t really care. “too fat still” is all. :joy:.

I definitely want to get under 15%. I’ll try and remember to get some new photos tomorrow morning.

Fin.

4 Likes
1614

Got a good walk in today, 5.7km with a few hills…
Legs mighty sore from squats wtf… Having not squatted in a while,I knew there would be something, but not this bad lol. Got a slight nerve impingement as usual that I get when hamstring is overworked… Which when you haven’t squatted in a while, any work is an overload haha. Might prevent tomorrows planned session, might not. Not that one day matters. Had I stuck to my planned layout, this workout wouldn’t have landed until Tuesday anyway, so won’t affect long term plan.

Macros still a little high. Chose to extend the higher days for another one maybe two days just to kick start the restart of leg training…
Also got in a swim down the local public pool. Just 1 lap at a time with a couple minutes rest, 6 laps total.

Fin

2 Likes
1615

Am: walk 30 minutes. 3500 steps.

PM:

SSB Squat:

22.5x5
62.5x3
82.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1

Deadlift:

110x5
150x1
170x1
190x1
190x1
190x1
190x1
190x1

Pull-up:

104x5
114x2
124x1
124x1
124x1
124x1
124x1

EZY Curls:

30x6
40x7
40x6
40x6

Glute raises:

104x15
104x15

Notes:

  • Solid day. Diet, walking, training all on track. 1 more rep on everything except glute raises, which I’ve only just begun.
  • Squats felt good…maybe some pain on set 4? I dunno. Sometimes I think it’s in my head as it wasn’t there on set 5. I’m keeping the volume on the very low side, and using that slow burn approach to increasing it for now. Using it for everything infact. Feels like a good path to take for now.
  • Deadlifts were ok. Lowered the weight a bit for this session. Perfect reps.
  • Heavy pull-ups are something else…I’m liking them alot after two sessions. Strangely get a nice pump, even with singles.
  • accessories were fun. Those heavy curls are different to the pumping volume I was doing last block(s). Still get a pump…but it hits different.
  • been smashing these epic steak sandwiches for lunch lately…if you have even been to Germany, think of the Turkish kebabs they make there…except I’m using high quality grass fed rump steak instead of kebab meat! I put together my own mayo/sciracha sauce, and use 2 mini pizza bases instead of Turkish bread. Honestly, it’s Crazy delicious. Haha. Salivating just typing about it! Likely to eat another one tomorrow…will get a photo. I’m usually too eager to eat it, that I forget.

Fin!.

3 Likes
1616

Floor Press:

20x15
60x5
80x2
80x1
100x1
115x1
115x1
115x1
115x1
115x1
115x1

Pendlay Row:

70x5
90x1
110x1
115x1
115x1
115x1
115x1
115x1
115x1

Press:

20x10
40x5
55x1
65x1
70x1
70x1
70x1
67.5x1
67.5x1
67.5x1

Db Incline 30:

31x7
31x7
31x6

Face Pulls:

Red band x 30

Notes:

  • Everything was ok. I hadnt eaten…just got caught up in the day. I always fast until lunch…but missed out on that due to poor planning! Made it harder than it all needed to be, but we got through mostly.
  • Enjoying the floor press. Its harder than bench…i like that about it.
  • Pendlays were a bit easier.
  • Db Incline was hard, but i think the lack of food was catching up with me maybe.
  • Dont skip lunch again.

Fin.

3 Likes
1617

Just to add:

  • the press was hard after the floor pressing. It’s always been that way for me…I guess being a shoulder and tricep dominant bencher. Found I was running out of power after only a couple of singles…hence the load drop. I didn’t take that into consideration when selecting the starting load admittedly. I’ll try and keep to 67.5kg next session, but even that might be too heavy for where I’m at lol. Perhaps I’ll be proactive and suck it up, and use 65kg next time. 7 singles next session…so yeah. Won’t hurt long term, best to get it dialed in. Maybe next cycle I could reverse the exercise also…
1 Like
1618

35 minute walk after lunch. 3500 steps again. Stopped for a short moment to chat to a neighbour haha. Walked more hills this time to keep the heart rate higher. Luckily my area is quite randomaly laid out, so the steeper hills i ascended…didnt have to be decended. Able to walk around each time and probably 1/3rd the gradient. Knees do not like the steep downhill stuff…and i have to go slower and the heart rate drops to like 85BPM, which i dont want.

Watch says i spent 17 minutes in its zone 2, 2 minutes in its zone 3. the rest in zone 1 (below 120). Anything flat though, without pushing, sits me at like 90-95max, lol.
Upon return, i wanted to see how quickly i could drop it so i walked Hard the last 100m or so, got it north of 130, then sat on my retaining out wall the front of my house. Dropped to below 70 in less than 2 minutes. at the 3 minute mark it was 55. I dont know what that means. LOL. Fwiw, i usually wake up to between 39 and 45 resting heart rate.

i dont feel particularly fit…but i had to have a heart stress test a while back, and dominated it…Like it was hard work, but the guy told me after i was doing it so easily he wanted to see how far i could push it. Turns out i could push it all the way to the end of the test. I remember feeling pretty wrecked after it LOL. Then he measured how long that took to recover from. Not sure what that outcome was, but he was happy with it. Often wonder if im more built for endurance activity haha.

Not bad for 41.

Fin.

4 Likes
1619

Ssb Squat:

22.5x5
22.5x5 but better…
62.5x5
82.5x1
92.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1

Deadlift:

70x5
70x2
120x1
160x1
180x1
190x1
190x1
190x1
190x1
190x1
190x1

Pullups:

104x5
114x2
124x1
124x1
124x1
124x1
124x1
124x1
104x5

Ezy Bar Curls:

30x7
40x7
40x7
40x6

Notes:

  • Yeah not bad. Squats were good. Feeling better each session. Still weak though.
  • deadlifts felt a little better maybe. Dunno. Got them done.
  • pullups were good. Strength improving on those for sure. They were quite easy in fact…so did an extra set With bodyweight as a back down.

Fin.

2 Likes
1620

Floor press:

20x15
60x6
80x3
90x1
100x1
110x1

115x1
115x1
115x1
115x1
115x1
115x1
115x1

Pendlay row:

70x5
90x2
110x1

115x1
115x1
115x1
115x1
115x1
115x1
115x1

Press:

20x10
40x3
50x1
60x1

67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1
67.5x1

DB Incline 30deg:

31x7
31x7
31x7

Notes:

  • finally starting to gel with the floor press… Best they have felt today.
  • the rows were Flying. Did all 7 singles within 9 minutes.
  • press was ok. Got through. Last rep was nearly @10 rpe…
  • db Incline, despite feeling heavy by the tits stage of the workout, continues to perform well enough for an extra rep…

Styrkur er aldrei veikleiki

Fin.

4 Likes
1621

Crickets around here…Quite a busy few days.

Trained friday as logged, then saturday i mowed the lawns…extensive job in the summer. Took 3 hours, with moving our xmas lights off the lawn, resetting them up etc, all in 32C heat…then a friends annual XMAS party that night. Totalled 14k steps, without even going for a walk.

Sunday i had to work. Couple hours on the laptop in the AM, then caught a flight to Melbourne, then drove 2.5 hours to the town that has my Victorian Job site…36C heat. No gyms open.

Up early monday morning, onsite at 730, already 30C, by 1000 is 38C, when i left at 1200, it was 44C. WTF. Focussed on water intake. Got Home at 7pm…prettty wrecked. No training…

Today, another XMAS lunch in the city at the world Famours Bondi Beach…(dont be conned, its pretty average. My city (Wollongong, about 2 hours away, has 10 beaches that are better…Anyway, had to work in the AM, then travel on up. 90 minute drive to my bosses place, 15 minute Uber from there to the restaurant. I considered catching publuc transport…but apparently that was going to tak 3.5 hours, aint No Body got Time for Dat.

About to head down now to the restaurant, was just waiting on the bossman so got this post in.

I would like to train tonight…but i assume i wont feel like it when i get hone at like 6-7pm again lol. The traffic will not be as kind this afternoon…90 minutes drive up has got to be a record. I’m allowing 2.5 hours to get home :frowning: Hence why i work full time from my house, rather than an office up here. Things we do for Kash.

Love this time of year thought!

Fin.

5 Likes
1622

SSB Squats:

22.5x5
22.5x5
62.5x2
82.5x1
92.5x1

102.5x1 - 226lbs
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1
102.5x1

Deadlift:

70x5
120x2
160x1
180x1

190x1 - 419lbs
190x1
190x1
190x1
190x1
190x1
190x1

Pull-ups:

104x5
114x2

124x1 - 273lbs
124x1
124x1
124x1
124x1
124x1
124x1

EZY-CURLs:

30x7

40x7 - 88lbs
40x7
40x7

Notes:

  • Got the session in…got home at 630pm, was a great day. Was tight from the last three days of travel, but wanted to get this one in. Squats hurt a bit at first, and were lacking power…but I pushed through. Mental victory.
  • Everything else went pretty well after the squats got me warned up proper :joy:.
  • good

Fin.

4 Likes
1623

seems like this time of year is always crazy. End of year work and kids stuff keeps messing with my training schedule too.

Off on holiday on the 27th, so training focus s a little down at the moment.

1 Like