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.”
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.
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.
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.
Marjorie Taylor Greene introducing resolution to expel Rep. Maxine Waters from Congress https://t.co/4IXIl5cagM
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.
Deadlift progression
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) 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.
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).
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.
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: so just 5 people removed, you’ll have your 2 to 10 in the hospital.
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.
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.
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:
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.
so just 5 people removed, you’ll have your 2 to 10 in the hospital. 
Life of an old goat 