I had better make it my mission to get my shoulder well…rethink some of my push exercises. It appears that I might have to give up…incline presses (usually ok) and stick to shoulder (light, with the racking) and bench: do some “bar only” full range of motion and do some pin presses for strength and wait for my multi-grip bar to get here.
And that damned piriformis…ok, not as much ache as on Monday but still some:
I was starting to ache at the end..not that bad at 2 miles…maybe that ought to be my limit..swallow my pride and go back to 2? I do not ache before 2.
Ok, that is a bit of an exaggeration. But I do have a sore shoulder (tweaked a few weeks ago when I re-racked a shoulder press) and that chronic piriformis/glute issue.
But I think that I’ve found some hope:
This article and these stretches have given me a bit of hope. Doing these prior to going to bed let me have a relatively tingle-free night; the best I’ve had in a while.
COVID-19: I am still going to play it conservative; no eating in at a restaurant and no large, packed together crowds for a long time. Outdoor, socially distanced events (e. g. limited capacity ball games outdoor) will be ok.
But while getting vaccinated is a great idea, it is not fool proof and other reckless people can still infect you. I’ll loosen up a bit..but not get reckless.
Today:
weights only; pull ups: mixed it up and had some sets of 10; usual 50 reps, with a set of 5 wide, and a set with underhanded grip.
usual rotator cuff and stretches
incline press: 10 x 114, 10 x 114, 10 x 119 (almost touching..trying to stay out of the “pain zone”)
deadlifts: 10 x 134, 10 x 187, 10 x 229 (latter was just a bit of work..not super easy but not hard either) shoulder press: 3 sets of 10 x 94 (some challenge here)
warm up: 10 x 134, 10 x 184, 3 x 224 work set: 3 x 265, 3 x 265, 3 x 170, 3 x 270, 3 x 270
high handle (tired); 1 x 290, 1 x 300
Then 2.25 miles of walking at 15:48; kind of slow, achy..not into it..rainy.
Cats:
It started to ache and I just wasn’t into it.
Note the glasses.
Deadlifts: my 5’th working set (3 x 270) and final single (300: high handle) are shown.
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
So far: the weekly low handle progression: (sets of 3 with each weight) 5 x 255 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
Positivity rate in my zip: 11.7. Neighboring zip codes: 17, 18, 9.4
Not good. What is good is that the university is vaccinating faculty and students.
I get shot no. 2 in about 10 days.
As far as my piriformis: ache toward the end. felt good initially. shoulder: it seems to hurt the most when I re-rack the weights on shoulder press. That is how I hurt it initially. I wonder if I should try to lift off my shoulder presses the way I do bench presses (from high).
Walk: 14:28 pace on wet streets..it was rainy but I yearned to be outside.
pull ups: singles and sets of 5..not great (50 reps)
bench press: 10 x 114, 10 x 134 (sloppy..) 5 x 134 (touched), 10 x 134 (touched 9 reps)
rows: 3 sets of 10 x 134
shoulder presses: 3 sets of 10 x 94..some pain the first time I reracked.
Troubling COVID stat: 193 new cases in the past 24 hours, and our population (county) is 179,000. More than 1 out of every 1000 residents got COVID in a single day. That is greater that 324,000 cases in a day for the US (yes, I know, not exactly comparable but still)
According to the Journal Star, there are about 675 mail in ballots still out…and these get counted until April 20 (if postmarked on time). If Ali wins these by 12 percent, as she did the current mail in votes, she would gain 81 votes, enough to win…by…8 votes.
Let’s just say, I have no idea.
Walk
Middle mile was under 13; I did have some tightness at the end and a mild ache, but it was less painful than Monday or Sunday.
Life of an old goat 