Got four workouts in during my seven day stay in Boston, all in the ****ty hotel gym but definitely better than nothing. I feel like being and IF'er helps on these trips too because it was impossible to have a healthy breakfast but lunch was decent. Mainly meant I just got hammered and ate bar food for like 5 nights though.

Back in office gym today, need to get back to the golf course but weather is going to turn bad again.

Workout #31 - would love to make this a better golf-centric lower body day but my gym is somewhat limited. Has a squat rack and dumbbells up to 100s but nothing else except for machines like leg extensions. Any suggestions are greatly appreciated.

HBBS Squat 3x5x140 - Going slow should be able to do 2-3 squat workouts a week adding 5lbs at a time for the foreseeable future. Went with a slightly wider stance seemed to help not kick my hips forward at the bottom.

3 rounds
16x10s DB lunges
10x30 DB KB swings

3 rounds
DB Farmers walks 60sX50y
Various ab work

Need to get DLs in somehow.

Workout #32
Press 4x110, 3x11x75

One arm DB row 8x95s, 12x70s, 20x55s

Bro work

Still waiting for Doug Funnie to program me a sickass golf WOD

Today was a little bit of recovery, quads still super sore from Tuesday. If I can squat 3x every 8-9 days I'll be happy.

3 rounds
Some sort of abs
DB farmers walks 65sx50y
10 Double unders
Lower ab work

Then I ran a slow mile and finished with 25 double unders

Oh ****, totally forgot.

The immune system stuff is kind of hard to take into account...I assume that something heavy to failure would be terrible but light isolation work isn't that bad?

White blood count is back in a decent range, but killing my CNS is probably not the best idea. Although let's be honest at this point I'm so ****ing weak that Im not too worried. The immune system stuff popped up from all the running.

I want to lift heavier and with more of a purpose. Just know that until my shoulder gets fixed that pushups, bench, and pull-ups are all super tough.

CNS gets fried more from volume than intensity IMO. So I would think 3x5xMax with a couple of grindy reps would potentially cause more issues for you than autoregulating up to a couple moderately heavy singles (at a heavier weight) and occasionally backing off for some light volume when you feel like it.

Then just fill the rest of the workout with bro work.

I was thinking poorly then because I assumed the opposite held true.

I still have a long ways to go before linear progression runs out at 3x5 on the squats. Would you scratch that now and move towards the heavier singles?

This is a decent summary of fatigue wrt volume vs intensity: http://www.jtsstrength.com/articles/...gue-explained/

It is a little different than your situation because the point of the article is to discuss fatigue in the context of "the inhibition of maximal performance that comes about as a result of stressors imposed on the athlete." You're not really worried about being able to squat your max on any given day.

I see pros and cons to ditching 3x5 in favor of a couple of moderately heavy singles right now:

Pros:
-progress towards your prior max (whatever it was) should be faster
-I would think the reduced volume would leave you with more energy for running and other activities
-greater degree of daily flexibility, allowing you to better tailor your daily workouts to how you're feeling that day

Cons:
-fewer overall reps means less grooving of technique
-less hypertrophy

Really like that article, wish I had read something like that back when I was training super hard/often before I was diagnosed.

Grooving of the technique is truly my only concern but a lot of that has to do with me slacking on mobility stuff recently.

It's also hurting my golf swing, took some vids the other day and I'm laboring to make a full turn without collapsing my lower body. Have to improve that ASAP as it leads to some inconsistencies that I cannoy stomach in tournaments.

Had my best week diet wise in a long time. Had one night with friends grilling out but otherwise I was on point. A lot of protein and eliminated the binges that I always have trouble with.

I have also been able to get 3-4 productive sessions in on the range although it keeps ****ing raining here which is annoying. Figured out a few things with my posture that I believe were leading to some swing inconsistencies. Also got to attend Ship--this' strokes gained seminar which was very cool.

Ran 1.5mi today in 10:20. Friend of mine wants to run a 5k in 6 weeks so I guess I better start training that distance. She would kill me in longer distances but I'm pretty sure I have an edge simply being a foot taller and male obv. She will have advantage that two weeks out I'll be spending five days in lolCANADA getting hammered and not exercising.

Also messed around in apt gym and knocked out some DB incline bench without any shoulder pain or discomfort. Think I'll add those to my upper workout seeing how my chest has lost all of its size.

Workout #33

HBBS 3x5x150

3 rounds
DB lunges 16x20s
DB swings 10x40

Bro ab, quad, and calf work.

Think I'll go 3x5 until end of month while I continue to work on mobility and form. From there I'll do both squat and DL singles. A friend of mine put together a 6 week 5k training protocol which I'll start tomorrow.

Weather pending I hope to start doing cardio/mobility for 30min each morning and then practice short game for 30-45min. Shower up at the club and head to work. Weight train after work 4 days a week then head to the course to play 9 holes.

Still need to get a new driver and possibly hybrid but I hate changing clubs. Both my driver and 3w are a decade old. Irons are at least 15 years old, putter is even older.

Workout #34

Press 5x110 - super grindy

4 rounds
Press 10x75
45deg inverted rows 10xBW

3 rounds
Smith machine rows 8x95
DB incline bench 10x35s

Kroc rows 20x55s

4 rounds
Shoulder raises
Tricep extensions
Curls

Decided I need to up volume, decent start but will continue to add sets to each round. Will up weights once I get 5x10.

Workout #35

Super hungover and just in a funk all day.

HBBS 3x5x155

3 rounds
DB lunges 16x25s
DB swings 10x45

Left quad acting up a bit, did some super light single leg extensions.

Got out and played 11 holes. Swing is getting better but along with one of my friends I think we identified a major (albeit small) flaw that's costing me some consistency in my ball striking.

Workout #36

Love working out or playing golf on Friday after a tough week. Since it's flooded here looks like I'll be in the gym a lot.

Press 3x115 - forgot to bring my 1.25lb washers

5 rounds
Press 10x85, 80, 75, 70, 65
Band pullaparts x20

3 rounds
Smith machine row 10x95
Incline DB bench 10x35s

Kroc rows 20x60s

5 rounds
Curls
Triceps
Shoulder raises

Random stuff from the weekend.

Did my first outdoor run in forever. It was 85 and sunny at 11AM. Training called for a 1.5mile run, completed it in 11:15 but I don't trust the runkeeper app just yet.

Ended up buying a new driver that afternoon, Kind of an impulse buy but I've been meaning to upgrade my 10yo driver for sometime. Also got all my irons regripped.

Played 18 this morning, was -1 thru 13 on a long course that was rain soaked. Managed to completely fall apart mentally and physically. Having the hardest time focusing on every shot, that needs to change.

After the Clippers made everything they looked at i went down to my apt gym to bro out some frustration. Managed 5x10 incline DB bench with no pain in my left shoulder. Might try super light BB incline this week.

Workout #37

HBBS 3x5x160

3 rounds
DB lunges 16x30s
DB swings 10x50

Lower ab work
Light leg extensions
Calf raises

5k training called for slow 20min run, hit 2mi exactly.

Workout #38

Press 4x115

5 rounds
45 degree inverted rows x10
Incline BB bench 10x95,90,85,80,75 - no shoulder pain

3 rounds
Seated DB press 10x30s
Smith machine rows 10x95

Kroc rows 20x65s

Arm work

Started tracking calories, yesterday came in at 2200 with ~300g protein

Workout #39

HBBS 3x5x165

3 rounds
DB lunges 16x35s
DB swings 10x55

Leg extensions to failure

Workout #40

Hungover as ****, oh well.

Press 10x95

5 rounds
Press 10x85,80,75,70,65
Inverted rows 10xbw

3 rounds
Smith machine rows 10x95
DB incline bench 10x40s

Bro work

Workout #41

Ran 2 miles outdoors this morning in 16:05

Played 18 holes

HBBS 5x170, 3x1x185
DL 2x5x135 tried both conventional and sumo, seem to keep my back in a better spot with sumo.

3 rounds
Cable crunches
Farmers walks 55s for 50y

Workout #42

Morning

20min outdoor "recovery" run - 2.1 miles

Evening

HBBS 5x175, 3x1x195 - not sure how to progress here, playing it by recovery and speed on last rep

DB Lunges 2x16x40s - strained something mid 3rd set
DB swings 2x10x40

Ab, calf, quad bro work

Workout #43

Press 10x100

3 rounds
Incline bench 5x95,105,115 - seeing how my shoulder felt, went fine
Inverted rows 10xbw

3 rounds
Smith machine row 10x100
Seated DB press 10x35s

Bro work

Workout #44

HBBS 5x180, 3x1x200

3 rounds
DB lunges 16x25s
DB swings 12x30

Deadlift 2x5x145 (one sumo one conventional)

Abs, calves, and quads

Silly goals for June 30th
5x225 HBBS
5x225 deadlift
5:30 treadmill mile

Workout #45

Press 8x105

4 rounds
Press 9x95, 9x85, 10x75, 10x65
Inverted rows 10xbw

3 rounds
Smtih machine rows 10x105
Incline DB bench 5x50s, 8x45s, 11x40s

Bro work

Played nine this morning, then wedge practice, then gym. Was supposed to do 2.5mile run at race pace but too spent. Gonna move it to tomorrow morning.

Good reading this. Seen you in golf forum but wasn't aware of your illness.

Are you able to play a full schedule at this point? I'd imagine walking 36 can be pretty draining with arthritis, etc.

I used to play a full schedule until abt 5-6 years ago. Now 45 and glory days are clearly behind me. Wish I had been more consistent in the gym when I was playing.

Posting to follow. Glglgl