## Tired..

Not great sleep last night..but I did get things done this morning and was reasonably productive with respect to classes.

Yesterday: achy from 1.6-1.7 on but I finished 2 miles in just under 30 minutes; it was wet. Bleah.

Today:

pull ups went great (10 singles, 3 sets of 10, 2 sets of 5)

Usual hip hikes and rotator cuff

push ups: 4 sets of 25 (23 are shown..bad editing)

bench press: 114: 5, 8..called it off as it didn’t feel right.

Deadlifts: 10 x 134, 10 x 184, 10 x 229 (latter was almost work)

shoulder press: 10 x 70, 75, 75 close grip with multi-grip bar (felt great)

curls: strict; 3 sets of 10 x 50 (went down a bit)

## 1 week out

Ok, I did a lot of grading and all that.

Monday: 2 mile (2.1) in 28:14; 13:59 pace. Some ache right at the end, but mostly tired from deadlifts.

Today: weights: tried to keep it shoulder friendly.

pull ups: 10 singles, 3 sets of 10 (really), then some chins: 4,1, then 5.

push ups: 4 sets of 25; evidently the angle of this push up is similar to decline presses; easier on my shoulder.

bench press (touch the chest) 10 x 44, 10 x 94, 10 x 114, 3 x 134 (didn’t feel right)

rows: 3 sets of 10 x 134
multi-grip shoulder press: 10 x 45, 10 x 65, 10 x 65 close, 10 x 70 close

curls: 3 sets of 10 x 54

This appears to be ok; not much residual pain afterward.

## 5 th day after Moderna 2

I am mostly back to normal; maybe a bit off in terms of extra fatigue.

Deadlifts: I didn’t have the energy I had last Sunday and stopped after my 5 “low handle” worksets…part of it was injury paranoia.

10 x 134, 10 x 184, 3 x 224

Work sets: 3 x 271, 3 x 271, 3 x 271, 3 x 271, 3 x 276 a slight improvement from last week.

No stomach for a heavy single.

Then a 2 mile walk at 13:52; perfect weather. Quit RIGHT at the onset of pain; it was *almost* perfectly pain free.

Very slow off of the ground in the first work set (271)

My final set with 276 was better than my first set.

## Moderna shot 2: working out

Moderna shot 2 on Tuesday.

Wednesday: stretching

Thursday: started to feel better; slow 2 mile walk in the am (15:40 pace)

Friday: MUCH better; 2 mile walk (14:3x pace)

But, I still felt my glute and shoulder firing up (recently dinged.) and some body stiffness and pains; it was as if I had overdone workouts even though I had not lifted since Tuesday.

Today, I decided to see what I could do and to try out my new multi-grip bar.

rotator cuff/hip hikes: the usual.

Pull ups: 5, 5, 10, 6 more sets of 5 (2 chin up style, 1 wide grip)

push ups: 3 sets of 25 (not that bad)

Bench: tried out my new multi-grip bar; was disappointed in that it didn’t help the shoulder discomfort that much (but keep reading)

2 sets of 10 with the bar only (45) touching the chest)

Did some “pin press” reps; 2 sets of 10 with 95, close grips were a no-go with any weight at all, and 1 rep with 135 was painful..

rows: 3 sets of 10 x 134

shoulder press: usual 3 sets of 10 x 94; tried to get arms to parallel; mostly succeeded but didn’t really “feel good.”

curls: one set with the muti-grip bar (good), 2 sets of 54.

shoulder press: multi-grip: 10 x 45 felt GREAT, 10 x 65 didn’t feel that bad; got somewhat better ROM..I think that this is where it will work very well.

I didn’t injure the shoulder on the bench; it was on re-racking the shoulder press a few weeks ago.

First set; didn’t know what to expect.

Pulling motions don’t hurt.

Push ups feel ok

Close grip: no-go.

Shoulder presses: don’t feel great, but ok. Range of motion is limited.

The multi-grip bar works well here; I might stick with this for shoulder presses.

Finishing with curls. My muscles are “impressionistic.”

## Moderna 2: 54 hours later

That’s the arm. It itches a bit. I was tired last night; had the “split sleep” and “second sleep”; walked a bit and then did some work stuff.
Feeling MUCH better right now..perking up.

Earlier today, I had the “I just played football the day before” level of body aches and fatigue; now it is subtle fatigue.

The walk: tingles at about 1.5 and I quit just at the onset of mild pain. I wonder if I can do this every other day, without making things worse.

## Moderna 2 side effects

Workout: LOL, 25 minutes of stretching. I might do a half workout tomorrow if I feel up to it.

Yesterday: kind of allergy eyes, lethargic.

Today: tired, light body aches (mild), firing up of old injuries (slightly); sort of “fell into a well” during the afternoon only to get a second wind. Now I am slowing down again.

Somewhat sore upper arm, very cold hands, lung burn (oh-so-slight) and fatigue. I think shingles 2 and “flu plus shingles” was more tiring. But this is only day 1.

## vaccine 2

Yep, got shot no. 2 today. So far: “allergy eyes”…sort of fatigue.

workout: yesterday’s walk was ugh…

It was painful. Too painful for being that short at that pace.

Today’s pre vaccine workout:

pull ups: 50 reps; sets of 5, singles, etc.

push ups: 3 sets of 20 (some strain)

bench press: 3 sets of 10 x 94 (touch the chest)

rows: 3 sets of 10 x 134
curls: 3 sets of 10 x 54

shoulder presses: working out the proper depth…bar to the eyes seems to be just right. 3 sets of 10 x 94

the press set was set 2; set 3 went better.

Now to examine my piriformis; wonder if shoes is the culprit.

## Marjorie Taylor Greene: D’s best hope for 2022 midterms

Yes, we Democrats are experts at shooting ourselves in the foot.

But, fortunately for us, the Republicans have their version of “super wokeness” which may be just enough to keep our own kooks from ruining our chances.

Please keep her front and center! The more she talks, the less oxygen there is for the liberal kooks, and the better our prospects look in 2022.

## Finally…a long time coming

My “after lifting” walk was ok; had some tingles but quit just before the onset of pain.

I was a bit disgusted that the second mile was as slow as it was but…what the heck.

The deadlifts that came first though: I woke up feeling a bit energetic.

10 x 134, 10 x 184, 3 x 224 …felt easy.

Main work sets: 3 x 270, 3 x 270, 3 x 270, 3 x 270, 3 x 275 none felt that hard.

So…I passed on my high handle work and tried for 300 lb (301 on my weird get up..44 lb bar so: 4 45 plates, 2 25 plates, 2 11 lb plates, 2 2.5 lb. plates.)

Miss at 301…got it ABOVE my knees but lost balance on the handle and had to set it down.
I bailed on the second attempt as I didn’t have my grip in the right position.

3rd attempt was the charm: ground it up oh-so-slowly and locked it out.

The first: didn’t lock out..no lift.

Shown: 3 x 275, miss at 301, make at 301

Bottom line: this is the fist “honest” 300 I got since 1995…26 years, and I was 35 lb heavier then. I did get 410 at this bodyweight but that was 1978-1979. Will I get there again?

Back to today: I did it AFTER my work sets; the 5 sets of 3 at 270+ is also a 60+ age group best for me too.

I still remember the humiliation of being unable to get 225 off of the ground back in August 2019. And yeah, I know how weak I am; I’d get laughed at on Instagram, etc. This is a personal victory even if it is only a “70’th percentile” age group wise, etc.

2021

2021 current milestones week by week:
5 x 255 Feb 21, 2021
4 x 255, 1 x 260
4 x 260, 1 x 265
3 x 260, 2 x 265
3 x 260, 2 x 265
1 x 260, 2 x 265, 2 x 270
3 x 265, 2 x 270
2 x 265, 3 x 270
4 x 270, 1 x 275, single 301 (April 18)

Max (bar or low handle only)

Aug 2019: 200
Nov 4 x 225
Dec 230, 233, 235, 240

Jan 2020: 245, 255, 260
Feb 260, 266
Aug: 274
Dec: 284

April 2021: 301

2021 Progression (since I started the “5 sets of 3”)

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 x 255, high: 3 x 279, 1 x 301

Feb 28: 3 x 255, 3 x 255, 3 x 255, 3 x 255, 3 x 260, high: 3 x 279, 3 x 279

March 7: 3 x 260, 3 x 260, 3 x 260, 3 x 260, 3 x 265, high: 3 x 285, 3 x 301

March 14: 3 x 260, 3 x 260, 3 x 260, 3 x 265, 3 x 265, high: 3 x 285, 3 x 301

March 21: 3 sets of 3 x 260, 2 sets of 3 x 265, high handle singles: 285, 301, 285

March 28: 3 x 260, 3 x 265, 3 x 270, 3 x 270, 3 x 265 (heaviest set so far)

high handle: 3 x 285 (not that bad), 1 x 301 (struggle…cut it there)

April 4: 3 x 265, 3 x 265, 3 x 265, 3 x 270, 3 x 270 (maybe a bounced rep in the last set) high: 3 x 285, 3 x 285

April 11: 2 sets of 3 x 265, 3 sets of 3 x 270, High: single 290, single 300

April 18: 4 sets of 3 x 270, 1 set of 3 x 275, single with 301 (low handle)

Prior:

August 5, 2019: managed a High Handle hex dead 225 (1 rep)
August: typical sets were 4 x 175, 4 x 195 (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 low5 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.

## I argue with Bill Maher (about COVID issues)

Yes, the video is worth watching, and yes, I like Bill Maher. But I will push back versus *some* of what he says here (I agree with some of it).

1. The wiping down stuff was not “bullshit.” Yes, it turns out the early guidance was overkill with respect to surface transmission. But, as I said at the time, some of what we were doing early would prove to be unnecessary…at that time, we didn’t know what would be necessary because we were still very much in the learning stage.
2. Yes, liberals tended to overestimate the “hospitalization rate”, but in general, people are bad at numbers. Still, 1-5 percent is high for a disease that spreads exponentially. Think of it this way: I get it, spread it to, say, 3 others, who in turn spread it to 3 more: $3^5 = 243$ so just 5 people removed, you’ll have your 2 to 10 in the hospital.
3. Yes, obesity is a risk factor..and we appear to be getting at the reasons. But yes, even the non obese can get very sick. An accomplished ultramarathon runner I know ended up in the hospital for 22 days. A current NBA player recovered and is still playing..but needs an inhaler before games.
4. About morbidity: many who don’t end up in the hospital still have long haul problems..some of the conditions can be chronic. About 10 percent become long haulers. Many others have symptoms that last for months.
5. School: yes, look at the potential for the kids that get it to have long term issues. But …also, what about the teachers and staff? So much depends on community spread, conditions of the schools, etc.
6. Yes, Texas isn’t doing that badly as a state, but reports are that city people are still masking up. But there are some hot-spots in rural areas:

And yes, I know that my area has no room to throw shade at anyone else.

I am embarrassed to say that we are one of the worst metro areas in the country, and the worst one outside of Michigan.

But back to Maher: he did get some things right. Open air stuff is probably ok; I agree with going for that swim, walk, hike, run, etc. And yes, though I don’t like the Florida governor and wonder how many are taking infections from his states to other states (they are mid-pack in COVID performance), I do think that liberals underestimate him. And as far as the NY governor …well…liberals aren’t always right. Rodger that.

Workout notes I gave into it: I did take Naproxen this morning…pain last night was NOT severe but I was a little achy.

First I walked…I made sure to quit when it was “only mild tingles” and I never got to “ache.” It is a fine line between doing enough to heal and doing too much to where one doesn’t heal up.

I did a ton of prep work, including resistance band work to get ready (20 minutes?)
Then weights; I changed things up.
Pull ups: 10 singles, 10 reps (shown), 10 reps, 5, 5, 5, 5 with 2 of the latter 5 sets being chin up grips.
push ups: (shown) I noticed the handles give me a friendlier grip than the bar..range of motion was mostly pain free.

shoulder presses: 3 sets of 10 x 94 “mostly” pain free..decided the “nose” was a good range of motion limit for me. I might use the spotter bars there and do a “touch the bar” as a guide.

curls: 3 sets of 10 x 54.

I didn’t do some other stuff…trying for a nice deadlift session tomorrow.

Pull ups:

Push ups, as a proxy for bench press

Limited ROM shoulder press: