fakeb,

I'm just a white collar welfare queen trying to protect my own little fiefdom; not sure what's so engorging about that.

Let's be honest, nothing I ever did was that impressive anyway. Working back up to squatting highish rep sets of 225 and DLing highish rep sets of 275 (slowly) is really all I *need* to do, and will prevent the three week stretches where it hurts to get out of bed, put on pants, and tie my shoes. Dark times.

Travel's not going to be as heavy for the next few months, so theoretically by the end of the year. Practically? Probably never.

How much does SS charge for coaching? Sounds like you can afford it regardless

Oh good Christ not that

10/6 (190.8 lbs)

A
NG Chin Ladder: 33 total reps (1->7, 5 out of 8)

B
Treadmill: 2.7 mi @ 3.6 (45:00)

C
NG Chin Ladder: 26 total reps (1->6, 6 out of 8)

D
HLR: 4x8
Pallofs: 4x12x27.5
Farmer's Walks: 3x50 secs @ 80 lbs

Decided I was getting a little bouncy at the bottom with my chins, so I tightened things up and got a little stricter, with a brief pause at the top and bottom of each rep and made a concerted effort to engage the core and keep my legs from drifting forward. Obviously decreased the total number of reps but felt good.

Stress ate a few hundred calories of Baked Lays and a few chocolate chip cookies yesterday when I was pissed about hurting my SI again. It's sore today, but not as bad as last time when I could barely get into or drive a car, so hopefully it'll be back to half decent in a few weeks.

Sad to see this S&F stalwart reduced to half his body. Definitely think the deep squats are the culprit and not deadlifts.

Well, considering I hurt it both times deadlifting, I'm going to go ahead and quibble with your diagnosis.

LOL

Rip, the man who once thought he could bench 315 let alone taking SS by the throat.

If by thinking I could bench 315, you mean actually doing it, then yes. I'm currently on the tail end of another extensive travel itinerary in combination with some kind of upper respiratory super AIDS from the kids that has rendered me unable to lift, but I'll be back at it by Monday at the latest. Your concern is appreciated though.

Still sick, but **** it, time to get back into it, pathetic as "it" currently is right now. Essentially have done no lifting since the beginning of September due to the combination of travel, injury, and illness, so I'm even more detrained than I normally am.

10/31: 192.4 lbs

A
OHP: 5x85, 5x95, 8x105, 4x10x75
Face Pulls: 6x15x42.5

B
DB Incline Bench: 5x8x50
Seated Cable Row: 6x12x62.5

C
Dips: 4x8x+25
DB Hammer Curls: 4x12x25

D
Single Arm Cable Tri Extension: 4x12
Single Arm Cable Curl: 4x12
Lateral Cable Raise: 4x12

Kept it light. Felt good to be back at it. SI joint still a little tender, so I"ll be doing light FS/light DL on lower body days for a while and taking it super, super slow until I'm back to half decent.

Keep at it. Showing up is half the battle.

11/01: 191.4 lbs

A
Front Squat: 5x5x115
Pull-ups (wide): 6x6xbw

B
Leg Press: 5x12x200

C
Leg Extension: 4x15
Hamstring curl: 4x12

D
Hypers: 4x12xbw

Everything was super light/easy, but the most important thing was no pain, and I even felt a nice stretch in the SI region doing the hypers. It's feeling a little pumped now, but hopefully in the "more blood flow and ROM is good" way and not a "KC and I will be cripple buddies as of tomorrow morning" kind of way.

Been a while since I've done anything other than neutral grip chins, and adding variety into my vertical pulling is probably a good thing. No sense having vanity about how many I can do when all my lifts suck; I'll probably do a few more weeks of volume sets and then add weight to these.

stay healthy!

Welcome to the old man leg press club. It hurts the ego for a while seeing all the young guys squatting and deadlifting while you are working in with the old ladies.

But after a couple pain free months you realize that you made the right choice and you realize just how pointless and counterproductive amateur powerlifting really is.

fakeb and rAv,

Thanks bros.

QB,

We'll see how it goes. I'm going to try to deadlift super light on Friday (like reps at 135 to 185 kind of light) and move on from there. I think it's relatively unlikely that my DL programming ever strays from more of a volume based approach going forward, though. Pulling heavy singles just isn't really worth it now that I'm a couch warrior; being too stiff to get down on the floor and wrestle with the boys was a little depressing, to say nothing of how much of a pain in the ass it was to have trouble getting out of planes and cars.

Did some treadmill and around 50 NG chins yesterday. It was fine.

11/03: 192.2 lbs

A
Incline Bench: 5x115, 5x135, 6x155, 4x10x105
DB Row: 4x12x70

B
DB Bench Press: 5x10x65
Standing 1 Arm Cable Rows: 5x12x32.5

C
Arnold Press: 5x10x35
Machine Reverse Fly: 6x12x50

D
Skullcrushers: 5x10x55
Upright Cable Row: 5x12x32.5

E
Tricep Pressdown: 5x12x52.5
Front Cable Raise: 5x10x10

Kept the weight light, but getting this kind of volume in was good/cathartic. Wasn't planning on doing DB rows because when I go heavy, there's always a chance I could torque around my SI joint on the way back up, but I kept them super light and didn't have any issues. Weights for DB bench and arnold press were both super light compared to a few months ago, but my endurance right now is pretty terrible. It'll improve I'm sure.

Planning on doing a bunch of DL sets in the 135 to 185 range tomorrow and seeing how it goes. Hopefully I won't need a tandem appointment with KC.

I made this chicken paprikash from Serious Eats tonight:

http://www.seriouseats.com/recipes/2...sh-recipe.html

Used all bone in chicken thighs in lieu of some drumsticks, but otherwise did the recipe as written. The boys smashed it, but I made ten thighs so there was enough. Pretty good fall/winter stick to your ribs type meal, and easy enough to make on a week night. More filling than I'd expected too. 33/37

Omar Isuf and mark bell just posted a few videos on recovering from an si joint injury if you need some direction

I saw, those, but thanks! Rolling around on the floor right now, as it happens. I'm getting back into the swing of things for sure.

11/04: 190.6 lbs

A
DL: 5x5x185

B
NG Chins: 5x5x25
Leg Press: 5x12x200

C
Leg Extensions: 4x15
Leg Curl: 4x12
Standing Calf Raise: 4x12

D
EZ Curl: 4x10x55
Hypers: 4x12

E
Zottman Curls: 4x10x20

Even fatter than normal at this weight, which is whatever. Back on the horse, slow and steady and all that. The important thing is the deadlifting went great, with no pain, and no issues with form due to SI tightness or anything like that. As with the hypers, moving around and getting some blood into it made it feel better.

Everything else was fine; chins were annoying because someone apparently swiped the weight belt, so I had to hold a dumbbell in between my legs instead. Was ****ing around on my phone looking for a second bicep exercise for MAX PUMP and saw the Zottman curls; thought I'd try them. Probably more than k; harder than I thought.

Holding the dumbbell between your legs for curls is good for your abs tho

Fakeb,

Not really sure what that means, but I'm sure it was hilarious.

Bad weekend wrt late night eating, but w/e. It's winter and I'm old. Took the minis out for a three and a half mile bike ride on Saturday down to the canal (the wifeacore and I walked), and then took them to the park after a few hours of downtime. Wore those little monsters out.

11/7: 193.0 lbs

A
OHP: 3x85, 3x100, 8x115, 4x10x75
Face Pulls: 6x15x42.5

B
DB Incline Bench: 5x10x50
Seated Cable Row: 6x12x62.5

C
Dips: 4x10x+25
DB Hammer Curls: 4x15x25

D
Single Arm Cable Tri Extension: 4x12
Single Arm Cable Curl: 4x12
Lateral Cable Raise: 4x10

Added weight/reps in the appropriate places, no issues.

For the foreseeable future I'm going to progress incrementally very slowly on front squats and deadlifting. If I'm still ok by the end of the year, I'll move front squatting after deadlifting and start back squatting on Tuesdays using the same template. #oldmanlifting

It wasn't a joke. Holding and stabilizing the dumbbell between your feet while doing pull ups or chins is great for your abs.

Oh ok, we'll see how it goes then; the curls part confused me.

11/08: 191.4 lbs

A
Front Squat: 5x5x120
Pull-ups (wide): 6x6x+10

B
Single Leg Press: 5x12x110
Hypers: 4x12xbw

C
Leg Extension: 4x15
Hamstring curl: 4x12
Calf Machine: 4x12

Felt fine; got up at 5:30 am to go vote, so I was a little more tired than normal. SI still slightly tender, but getting looser every day. Slow and steady progress + no setbacks is what I'm looking for.