Good on you Bip. What has been the weight loss progress?

(Sorry if it's contained on your graph and I missed it )

Weight is down to 210

June 5th

Squat 3x5x205
Bench 3x5x175

June 7th

Everything feeling in much better condition lately. Ran 4 miles today.

Splits:
9:00
9:25
9:44
9:23
Total 37:33

June 9th
Tried to race some 400s this morning... made it about 300 meters at a good clip before running out of gas. Jogged to 1:19 finish




Then ran a much slower 400 and then did ~1 mile really slow jog after. Warmup and all probably did ~2.5 miles today. Will lift later

June 12th

Well rested and injury free after not doing much in previous weeks. Lifted Monday

Squat 3x5x225
- focused on putting half the weight on my heals (I have had most weight on toes in past)
- also started to consciously spread my knees apart at the start of my descent. I previously was starting to cave my knees together and actually roll my feet in.

^ together this made the lift much harder on my posterior muscles - they are now sore (good sore, not injured)

OHP 3x5x125
- struggled on a few reps

Deadlift 1x5x275
- felt solid

June 13th

Ran 3 miles in hot conditions. Slow, 28:40 total time.

Did you have any Achilles and/or calf pain from your squat moving onto your toes like that?

No - never had any issues there.

Achilles and calf injuries are known as 'old man injuries' - beginning of the end when you start getting them, so no surprise that a spritely young man like Bip doesn't suffer from them

Nice numbers on press by the way

June 15th

Lifted today
3x[5/5/1]x180 bench
(last set was rushed and it was ugly)

3x5x225 squat

Played around trying to get power clean form and still failing

Did some plank ish

Did some Cuban press thing (that is not a sandwich - but it is torture on my shoulders lol)

Tomorrow is 5k time. Going to get up and try to run by 8am... which means it will only be the 4th level of hell hot here.

June 16th

Ran 1.1 mile warmup @10:00 pace

Ran 5k 26:05 (8:22 pace)
Splits
8:09
8:08
8:51
0:57 (0.12 miles)

Given the gps screws you just a bit on turning around (I turned @ 2 miles) and I ran a bit over 5k - that is pretty much 26min flat. Which is the very border of what I was aiming for. So progress - not great progress - but progress.

That 3rd mile I fell off - my lungs just aren't there yet.

Cardiac arrest plot from the run

June 19th
Lifted

3x5x225 squat
Continuing to experiment with form. I will post vids next time because I don't know if I am regressing or improving @ form.

3x[5/3/1]x130 OHP
failed second and third set. I will try that weight again next time. It would be pretty sweet to get to 135 and have plates on the bar.

Deadlift
1x5x275
... time to move up

What form permutations are you trying out?

Previously my knees would kind of buckle in at the bottom of the lift. So I:

Brought feet in closer
Toes pointed out a bit less (playing around getting knees in line)

Also I have been focusing on keeping weight on my heels. This has changed a lot of the "consequential" form. So I want to recheck depth, back and butt alignment, etc.

When I put weight on my toes - I can lift the weight much easier. (and I use that to get unstuck on occasion). I am hanging around 225 until I feel really comfortable that the form is good and I am not cheating by going on my toes.

IMO be careful with how much you nit over form. It's a problem when it causes you to do things like "hanging around 225 until you feel really comfortable." Getting stronger requires progressive overload, and while increasing the weight every session isn't the only way to achieve overload, you need to be increasing the difficulty somehow in order to continue improving.

I'd suggest continuing to increase the weight, # of reps, or # of sets every week while focusing intently on one or two cues at a time until they stick. As opposed to failing to present overloads and constantly making broad manipulations to your form that you don't allow enough time to adhere.

source: guy who has nitted over form constantly to mixed results

Ran 2.6 miles on a hiking trail today (avoiding the heat and sun). It was a solid way to mix up the running. I even came home with a tick attached .



^some steep sections. A lot of roots and rocks to dance around too.

June 21st

Ran ~4.5 miles this morning @ 9:35 average pace.

Lift tomorrow

Longest run to date?

Great squat article by Greg Nuckols, though it's fairly lengthy. I imagine you'll appreciate the approach though:

https://www.strongerbyscience.com/how-to-squat/

Had a 5 mile run in 47 min upthread a bit.

6/22
Lifted:

3x5x235 squat

1x4x185 bench (had to try 185)
2x5x180 (so 180lbs complete)

1x5x285 deadlift

So 3 PRs today (*squat was a tie)


Then I ran just a bit (0.75 miles)

~~~
Pretty good week. Injuries all healed up and making gains across the board again. I also lost a little bit of weight.

6/27
Ran 2 miles in 17:50 with stretch break @ 1 mile

Lifted
Squat
3x5x245

OHP
5x130
Failed set 2 and folded pre on 3
Once OHP fails it is done for the day it seems

Deadlift
Attempted 5x295 but got 2x295 and then bailed out. I will retry next DL session.

6/28
Ran 3 miles at high noon (hot hot hot)

9:32
9:25
9:43