TunnelRat's log -- working my way back to zero

Tuesday, November 8, 2011

Squats 10x45, 5x95, 5x115, 5x135, 1x165, 3x195, 2x165
Bench 10x50, 5x70, 3x5x90
Dumbbell Row 5x35, 5x40, 5x45
Chin/Dip 5xBW-30, 5xBW-20, 5xBW-10
EZ-Bar Skulls 1x5x28, 2x5x33 (bar weighs 18 lbs)
EZ-Bar Preacher Curls 3x5x33 (bar weighs 18 lbs)

I've been back in the gym since early October, after a four-month lay off. I've waited for a month before posting, in order to make sure I'd be able to stick with it (it's been a long, hard summer...). Then my computer was down for a week or so, thus I've been back at it for a bit before making my first log entry in a while.

My physician always warns me not to 'over do' things, so I've been applying Wendler's advice: Start too light; progress slowly. I've augmented my weights only a few times since October, adding 10 lbs to my Squat, 10 lbs to my Deads, and maybe 5 lbs or so to my upper body work every week or so.

I'm not particularly following any plan just now: I'm content just to be back at the iron. I like to follow the HST principles of increasing weights and chronic training, but I've only been augmenting the weights every week or so, rather than every workout. Further, up until this week I've only been doing two weekly workouts, rather than three. I'm starting too light and progressing slowly...

Of course, by now I'm weak and fat, so I'll likely do some strength training first, in order to get my lifts heavy enough to begin a successful cut. It's good to be back. God grant me the grace to continue.
 
Thursday, November 10, 2011

Deadlift 2x5x135, 5x185, 5x205, 1x225, 1x275, 2x225
Bench 10x50, 5x70, 3x5x90
Dumbbell Row 2x5x40, 5x45
Chin/Dip 5xBW-30, 5xBW-20, 5xBW-10

Seated, Single-leg, Calf Raises 3x10x35
Donkey Calf Raises 3x10xBW+90
Hip Thrusts 2xBWx15 (flat), 1xBWx15 (shoulders elevated)

A few weeks ago I could barely deadlift 255 lbs with shaking knees. Today my 275 lb lift went up easily enough, though it wouldn't move with a double overhand grip; I had to use a mixed grip to get it off the floor.

I pretty much super set many of the exercises. Thus I usually have all my bench presses done and most of my chins, dips, and rows done, before I finish my deadlifts. The whole workout takes just less than an hour.

Strength is increasing, but slowly. There's a price to be paid for four-month lay offs...
 
Thursday, November 17, 2011

Whoops! Another couple days and that would have been an SD.

Squats 10x45, 5x95, 5x135, 1x5x165, 3x185, 3x5x165
Bench 10x50, 5x70, 3x5x90
Dumbbell Row 5x5x40
Chin/Dip 6x2xBW (140 lbs)
EZ-Bar Skulls 3x5x48,
EZ-Bar Preacher Curls 3x5x48
Hip Thrusts 3x15 (shoulders elevated)

Out for another unplanned week -- no wonder I'm always working my way back to zero!

I didn't increase the weights. I even knocked 10 lbs off my squat triple, in honor of being off for so long. I quit messing around with the dumbbell rows and used the same weight for each set, instead of increasing it each time.

I'm trying something a little different with my chins and dips. And I put too much weight on the EZ-Curl bar for my skulls and curls. Some days are better than others.
 
grunt11 said:
Even though you may be out for unplanned weeks you’re still coming back . . . it shows your mettle.
Click to expand...

Indeed, a true gentleman of Gondor...

Saturday, November 19, 2011

Deadlift 2x5x135, 5x185, 3x225, 1x275, 3x3x225
Bench 10x55, 5x75, 3x5x95
Dumbbell Row 5x5x45
Chin/Dip 6x3xBW

Seated, Single-leg, Calf Raises 3x10x45
Donkey Calf Raises 1x10x90, 1x10x110, 1x10x135
Hip Thrusts 3x(BW+45)x15 (shoulders elevated)

I almost didn't make it to the gym today: first i watched Michigan cream Nebraska; then I watched Penn State squeak past my beloved Buckeyes. Fortunately the gym is open until 8:00 pm.

I felt pretty good: no sore muscles in particular (that week off really seems to have helped). So I bumped up the weight on most of my exercises.

I'm running around doing a lot of auxiliary exercises. I suppose I'll have to drop some of them out when the weights start to get heavy, or else go to an A/B split. Even so, I finish everything in exactly one hour. I pretty much super-set everything, so I have nearly all done before I complete my deadlift work sets.
 
Monday, November 21, 2011

Box Squats 10x45, 5x95, 5x135, 1x3x175, 1x205, 3x5x175
Bench 10x55, 5x750, 3x5x95
Dumbbell Row 5x5x50
Chin/Dip 6x2xBW (140 lbs)
EZ-Bar Skulls 3x10x48,
EZ-Bar Preacher Curls 3x10x48
Hip Thrusts 3x(BW+55)x15 (shoulders elevated)

I tried box squats today, in an attempt to improve my squat form. Unfortunately the box I used is shaped funny: one way it doesn't let me reach parallel; the other way it makes me go two or three inches lower than I am used to. So I went with the lower level.

I increased the weight on my work sets a bit to 175 lbs. I hit a 205 while warming up, but it was hard.

I'm doing a lot of gingerbread exercises, but I get everything in just about an hour. I've posted above that I've been super setting. That's not quite the right word. Rather I've been doing my exercises in a circuit, moving from one to the next, with no more break than what I need to catch my breath.

I forgot how many reps I was supposed to do with the EZ-curl bar for tris and bis. So I did sets of ten rather than the usual sets of five. No wonder I got tired...
 
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Tuesday, November 29, 2011

Deadlift 2x5x135, 5x185, 3x225, 3x245, 3x265, 3x3x235
Bench 10x55, 5x75, 3x5x100
Dumbbell Row 5x5x55
Chin/Dip 6x4x(BW+5)

Hip Thrusts 3x15x(BW+65) (shoulders elevated)
Hanging Leg Lifts 3x5

Traveling for Thanksgiving, taking care of my mother, plus going to a funeral... time well spent, but not in the gym. I was glad to get back today.

All my deadlifts were done with a double overhand grip. That's an improvement.

I was running a little long (1 hr 15 minutes) so I skipped my calf exercises and did leg lifts instead.
 
Saturday, December 3, 2011

Box Squats 10x45, 10x95, 10x115, 5x135, 3x5x145
Bench 10x50, 5x75, 5x85, 3x5x100
Dumbbell Row 5x5x55
Chin/Dip 6x2x(BW+10)
EZ-Bar Skulls n/a
EZ-Bar Preacher Curls n/a
Hip Thrusts 3x(BW+75)x15 (shoulders elevated)

I've hurt my hip joint somehow, so my doctor has advised me to go light for a while on my squats. Other than that I'm about ready to add a bit more weight to my bench, row, chin, and dip.

I had a hard time catching my breath today. I wasn't all that tired, and the weights didn't seem heavy, but I was out of breath the whole time. I do my exercises in a circuit with no breaks in between, so that might account for it.

Anyhow, I took over an hour, so I skipped the skulls and curls.
 
Sorry to hear about your hip TR.

I always get out of breath when I do a circuit even when I was in shape for running. Upper body work always leaves me winded so I can’t imagine how I’d feel after a long layoff.
 
grunt11 said:
Sorry to hear about your hip TR.

I always get out of breath when I do a circuit even when I was in shape for running. Upper body work always leaves me winded so I can imagine how I';d feel after a long layoff.
Click to expand...
Thank you. It's good to know I am not the only one who gets winded doing a circuit. The various muscle groups get their moments of rest, but the CNS and the heart/lung/circuitlatory systems take a beating.

Being 66 is a lot tougher than being 61 -- old age is not for sissies.
 
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I have so much respect for you and G11 to be thumpin' plates like crazy men at your ages. You both are great role models - and provide a nice blueprint for anyone who is paying attention. Best of luck in your recovery, TR.
 
Tuesday, December 6, 2011

Deadlift 5x135, 3x185, 1x225, 1x245, 3x275, 3x3x245
Bench 10x55, 5x75, 1x95, 3x5x105
Dumbbell Row 5x5x60
Chin/Dip 6x5x(BW+10) [total ~ 160 lbs]
Hip Thrusts 3x(BW+85)x15 (shoulders elevated)
Seated, Single-leg, Calf Raises 3x10x45
Donkey Calf Raises 3x10x135

Deadlifts were fine. The 275 lbs triple went up like butter (like buttah!), and each of the 245 lbs work sets was easier than the one before. It's nice to be doing deads again.

I increased the weight on bench and row: heavy for me, but I got it done. Chins and dips were hard; I had to cluster the last rep or two on the sixth set of each. It's not easy to do chins and dips in the same workout with bench and row...

I was running a little over an hour, but I went ahead and did my calf raises. I've missed them the last time or two.
 
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Thursday, December 8, 2011

Box Squats 10x45, 10x65, 5x85, 3x105, 1x135, 3x5x155
Bench 10x45, 5x65, 3x85, 1x105, 3x5x105
Dumbbell Row 5x5x60
Chin/Dip 6x2x(BW+10)
EZ-Bar Skulls 2x10x48
EZ-Bar Curls 2x10x48
Hip Thrusts 3x15x(BW+95) (shoulders elevated)

Squats are still very light. I'm struggling to get my form right. When I put my hands close enough together on the bar to get a nice spot on my back for the low bar position, I find I can't manage to keep my wrists straight.

I finished in an hour exactly, so I went back and did my skulls and curls.

I'm not really looking forward to Saturday -- six sets of six for chins and dips...!
 
TR, I know Ripp recommends a straight wrist but sometimes flexibility in the shoulder area either won't allow it or will take some time to improve before a straight wrist is comfortable.

As long as you are not supporting the load on your hands/wrists, I don't see a problem. I guess the thing would be to try to improve flexibility in the shoulder area over time by doing some form of dislocates; but that might not be an option for you because I am aware that you have had shoulder surgery and lots of bother in your shoulders in the past. I always do plenty of dislocates prior to a squat session and they definitely help me. Perhaps some gentle stretching would help?

Fantastic to see you logging your lifting here again. I must do likewise. :0)
 
Sunday, December 11, 2011

Deadlift 5x135, 3x185, 1x225, 1x245, 1x265, 3x285, 3x3x255
Bench 10x45, 5x65, 3x85, 1x115, 3x5x105
Dumbbell Row 5x5x60
Chin/Dip 6x6x(BW+10) [total ~ 160 lbs]
Hip Thrusts 3x(BW+105)x10 (shoulders elevated)

Deads were fun today. The 285 lbs triple came right up. My form seemed okay through all the sets. I kept remembering Rip saying, "Don't drop yer butt".

I didn't increase either bench or row due to the 6x6 chins/dips that were scheduled for today. I got through the chin/dips okay, but I surely had to cluster the last set of each. I dunno, but six sets of six seems like a lot. I may have to switch to an A/B split before long. It's hard to do benches and rows on the same day as chins/dips, once things start to get a little heavy.

I finished my 15's on the hip thrust, so only did sets of 10. I'll be glad when the weight gets up to 135 lbs. It'll be a lot easier to get under the bar...

I had no time for calves today; the workout ran for about an hour and twenty minutes, and I was beat.
 
Well, it's been a fun couple of months, but aches and pains have finally caught up with me. The aches are in my shoulders and the pain is in my left wrist's carpal tunnel. My doctor has advised a layoff of a few weeks, and I regretfully concur.

I had been following the chin-up workout posted by Charles Staley http://thinkmuscle.com/training/chin-ups-and-lat-development/362/ (based on the first half of the Soviet Squat Routine). I had done all but the final six sets of two. I suppose I'll have to pick up where I left off, when I return to the weights in a week or so.

Meanwhile, I wish you all the best for the Christmas season, and hope to be back for the New Year.
 
I'm Back!!

Monday, March 5, 2012 (I don't see how to make this in Bold Print)

Deadlift 5x135, 3x185, 3x3x225
Bench 10x45, 5x65, 3x3x95
Dumbbell Row 3x35, 5x40, 5x45, 3x3x50
Chin/Dip 3x3xBW

So that turned out to be the SD from hell. I had my gym bag packed and ready to go on Monday, December 26, but some incorrigible respiratory difficulties have kept me out until today. I suppose that means I'm rested enough... My lungs still aren't completely clear, but I'm clear that I need to get back to the iron.

All the weights seemed heavy enough (Big Boy chins and dips were challenging). I could probably go heavier on rows, but there is plenty of time for that. Right now, I'm pleased just to be back in the gym.
 
Great to see you back at it TR!

It really sucks to get sick. I got strep throat last month and was out for 2 weeks and that nearly drove me crazy. With that long of an SD you should be able to make some good gains even with lighter weights so don’t rush things.
 
I'll echo Grunt's reply: it really is great to hear that you are back to your training. What is it with viruses this year? (I've never had a winter like it. I usually get something but nothing like this long chain of bugs.) Hope your lungs continue to clear and your shoulders hold up for a good cycle.

Good idea to be in no rush to bump the loads up; nice and steady wins the day! That's my plan too. :)

Here's to an uninterrupted cycle! Cheers.
 
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