EV,

#lolmonte

3/19

DL
10x135, 5x185, 5x225, 3x275
3x3x305
3x5x225 (double-pause)

OHP
10x45, 7x75, 5x95, 3x115, 1x135
2x5x150, 4x150

FS
10x45, 5x95, 3x135
3x5x150

Chins
3x5x+50

Rack was taken so I DL'd first, and it was kind of AIDSy -- reps felt heavy, too grindy for that weight for triples. Probably going to stay at this weight next week and chalk this up to mild cold/not sleeping well lately/lost ~6 lbs since the last time I DL'd two weeks ago. Press I probably could have gotten the 15th rep, but I paused at the top on the penultimate rep and stalled at my scalp. Next time, and that will tie a PR.

FS was heavy and I'm probably going to repeat; chins were heavy but smooth, so I'll try 55 next time. Bleh.

You should post a video of you dead lifting. I'm interested to see your form when going heavy. You had form problems recently if I recall? Prob not as bad as mine but just saying.

Forgot to take some today; next time though.

I worked pretty hard to rebuild my form over year ago, I think it's pretty good now. There are definite weak points that are hindering me, though, and I not sure whether I want to address them (or if it's worth it to try).

Yeah that's why I assumed u had form problems because when I started my log I thought u said u just stick to light DLs due to form. Sounds like it is much better tho. Id like to think we have come a long way since then but not really lol.

I mean, I'm still deadlifting light, so technically that statement is true lol. I'm probably getting to the point where I need to dial down to 2 triples at my workset and just do a bunch of burnout sets afterwards. Not really digging the double pause reps either. Maybe something like 2x3x305 next week, then a bunch of sets at 275 or 285 or something. I need to get more volume in on the lift in a way that isn't going to cause my lower back to jdock (not that that was happening here, but I guess we'll see next week when we go to the ol' videotape).

I feel pretty confident I can get tie my press PR on Monday, though, which would be pretty damn cool at 35 lbs lighter.

Indeed quite cool. But if there is no video, did it even happen?

And what constitutes a "pause"? Are we taking a syndr0m pause or a legit pause? Vids required for further analysis and evaluation.

It's like a one second pause, but it's moot, because I don't like them so I'm not doing them anymore. The answer is just more volume.

Confirmed syndr0m pause and Monte make sure u do vid next time

3/20

Chin Ladder (9 out of 13 reps in last set) = 87 in first ladder
LISS: 45 min at 4.4 = 3.30 miles
Chin Ladder (8 out of 12 reps in last set) = 74 in second ladder, 161 total (+20 PR)
6x30 pushups

Pretty happy to move up in both ladders, hopefully squatting goes OK tomorrow. Need to summon that WIM and keep moving up.

Had a lunch meeting Friday and felt like AIDS Saturday, but still managed to do a little:

3/23

Bench
10x45, 10x95, 5x135, 3x185, 2x215, 2x6x235
4x4x205 (Spoto)

Dips
2x4x+90

Squat
10x45, 5x95, 5x135
3x5x185

Didn't have a ton of time yesterday, and wanted to try to the Spoto rep scheme and see how it felt -- definitely interesting. Dips were hard and hurt my hands, so I stopped at two sets. Had nothing left so I just squatting lightly, since I'm supposed to do it again on Monday. Slept for 10 hours last night, and I feel a little better today, so hopefully it was just another transitory case of the OLDS.

3/24

Doing a deload week; hip flexors feeling a little tight, feeling a little tired, so maybe discretion is the better part of valor.

OHP
10x45, 7x75, 9x95, 3x115
3x5x135

Squat
10x45, 5x95, 5x135, 3x185
3x5x205

Facepull
4x15x35

For someone of your advanced age, a deload is probably a good idea once a month.

I'm only semi-trolling. Wendler programs a deload every 4th week. That might be overkill, but every 5 or 6 weeks, a taper doesn't seem like a bad idea, especially if something is feeling tight, i.e., your hip flexors.

Got some great news today, as the wifeacore had her yearly echo and is officially out of heart failure; the cardiologist's back of the envelope reading was an EF of 60, which is smack in the middle of the normal range (55-65), and she said that no one would know that the wifeacore had heart failure just by looking at her heart. Pretty great news; we were definitely sweating it for the last few weeks.

Continuing the deload:

DL
10x135, 5x185, 5x225, 3x3x275, 2x5x225

Bench
10x45, 10x95, 5x135, 5x185
4x5x205 (Spoto)

Chins
3x8x+25

Wha? Had no idea. Great news for the wifeacore man. All of the

Great news!

Pretty scary, happy to hear everything is ok.

Thanks guys, we're pretty happy, all things considered. Considering the increase in her work capacity (she's been going to a personal trainer for the last year, more so she couldn't ditch the gym for work since we paid for the sessions than anything else) in the last year, I was pretty sure it was going to be good news, but you never know.

Reading back to July 2012 when we were high fiving because she walked a few hundred feet down the hall, it's easy to forget how much she's improved, but she really has. She heard about a few other women that had the same thing she did within a year of her, and both needed ICDs and heart transplants. Sobering stuff.

good news for wifeacore, glad to hear

Wow Monte. Scary stuff there. Great news. Happy for you both!

Thanks guys; it was one of those things that never really occurred to me to worry about, but it feels good that she's out of the woods.

Thinking about going back to a hypertrophy type program or something, since I've been feeling kind of creaky lately. Maybe something like loco's doing, I don't know. Damn the OLDS.

I am not doing hypertrophy. I am doing strength/control. He does have a strength/hypertrophy split.

Honestly I think strength/control is my favorite programming of all time. Making gains. Having fun. Seeing the light on squats and deadlifts. Monday is brutal but it tapers down and by the weekend I look forward to beginning again.

Do whatever looks fun for you.