And I remain a head cases

No, my shoulder is NOT well and my piriformis still is troublesome, though it is honestly better than last week…these 5K walks appear to hit the sweet spot…25 km per week.

And today’s walk, while at a decent pace (not fast) had a pleasant surprise:

Cassie is on the comeback tail and took a detour from her run to say “hi” as she passed me; I was about mile 1 into my walk.

The walk…perfect conditions, was not that bad.

This came after deadlifting:

Warm up: 10 x 134, 10 x 184, 3 x 224 (low)

Working sets: 3 x 260, 3 x 260, 3 x 260, 3 x 260, 3 x 265 (low handle): about 3-5 minutes of rest between each, and they weren’t that hard.

High handle: 3 x 285, 3 x 301 (best)

That is pretty good for me; but I am such a head case I wonder if the Naproxen is helping me out.

Some shoulder pain upon waking up; did some band work downstairs (can tie it to the squat racks); deadlifting did not bother it.

The 285 “felt” easy so I decided to try 301 for multiple reps. It wasn’t that hard. Ok, it WAS work.

Deadlift progression:

ugust 5, 2019: managed a High Handle hex dead 225 (1 rep)
August: typical sets were 4 x 175, 4 x 195 (handles up)
September: 4 x 205 head dead (handles up)
November: got 4 x 225 hex dead, handles DOWN
December: got 1 x 225 bar dead, then 4 x 225
December 20, 2019: got 1 x 230 bar deadlift
DEcember 25: got 1 x 233 bar deadlift (home)
Dec 27: got 1 x 235 dead
Dec 29: got 1 x 240 dead (bar)

2020
Jan 11: got 245 hex dead (handles down)
Jan 25: got 255, then 260 conventional dead
Feb 1: got 255, 260 Sumo, 6 x 233 conventional
Feb 8: got 266 conventional, 5 x 238 Sumo.
April 5, 5 x 244
April 18: 5 x 244

Gap for sore back: switched to low handle trap deads

May 23: 10 x 206
June 7: 10 x 217
June 20 1 x 250 trap
July 4: 10 x 222
August 1: 4 x 250 (trap, low handle)

Gap for Virtual ultra (24 hour)

August 22: 4 x 254 (trap..low handle)
August 29 1 x 274 (trap, low handle)

September 5: switched to full stop deadlifts: sets with 244
September 12: 10 x 222 (full stop)
September 27 4 x 254 5 x 244 (full stop)
October 4deficit: 10 x 134, 10 x 184, 5 x 224
regular: 2 x 259; didn’t try a 3’rd rep as I felt a tug in my right hamstring (high)high handles: 10 x 224:
October 17: High handle: 5 x 254, 5 x 264 (fairly easy)Low handle, neutral: 5 x 244
October 24: High handle: 5 x 264, 5 x 274, low handle: 10 x 224

October 31: 1 x 254, High Handle 1 x 284, 1 x 274

November 7: High Handle: 5 x 274, Low Handle: 5 x 249

November 14: Low Handle: 1 x 254, High Handle: 1 x 289, 1 x 294, Low Handle: 10 x 224

November 18; High handle 10 x 234 (by accident; added an extra 5 to each side)

November 21: Low Handle deficit: 1 x 254. High handle 1 x 301, 10 x 244. Low Handle: 10 x 224.

November 28 Low handle 5 x 254 (no bounce)

December 5 Low Handle 1 x 284, 10 x 229. (no bounce)

December 12 High handle: 1 x 274, 1 x 304 (easier than the 301 2 weeks ago), 1 x 274, 10 x 244
Low handle: 10 x 224 

December 19: 5 x 274 high handle, 5 x 254 low handle. (missed 301 low handle 4 times)

December 26: High handle: 1 x 314, 5 x 279, low handle: 5 x 254

2021

Jan 2: 5 x 279 high, 4 x 259 low, 5 x 234 deficit (lots of misses with 319 high)

Jan. 9: High handle: 5 x 279, 5 x 279 (effort) Low handle 5 x 255

Jan. 16: High handle: 5 x 285, 1 x 285, 5 x 274, Low handle: 10 x 224.

Jan 23: High handle: 5 sets of 3 x 274, 1 x 301, Low handle: 10 x 224.

Jan 31: high handle: 5 sets of 3 x 279, 1 set of 1 x 301 low handle 10 x 224

Feb 7: missed 319 badly (high handle); too beat up to do much but 5 sets of 3 x 274 high handle , 10 x 224 low.

Feb 14 regression; found that 260 low was difficult; retreated to 3 sets of 5 x 244 low, 1 set of 5 x 274 high.

Feb 21: 5 sets of 3 with 255 (low), 3 x 279 high, 301 high.

Feb 28: 4 sets of 3 x 255, 1 set of 3 x 260 (low), 3 x 279, 3 x 279 high.

7 March: 4 sets of 3 x 260 low, 1 set of 3 x 265 low, 3 x 285 high, 3 x 301 high.