Day: September 22, 2022

Swimming baseline

I did some academic stuff today; worked out some details that were bugging me.

And I am eagerly awaiting the Illinois football game; were I 10 years younger I would have gone. But I cannot drive late at night when I am tired.

Morning: a LOT of PT: 5:20 to 6:15; (one b-room break); did a LOT of it and it felt good. But no lifeguard at the pool, so I walked 5K+ instead.

I still think I got shorted just a bit but never mind that. It was a workout.

Then at 11, returned to the pool and decided to get a baseline:

500 of 50 side, 50 back (felt the back here)

500 of 50 drill swim, 50 swim (first 4 no fins)

1000 in 18:41: 4:38, 9:18, 14:00, or 4:38, 4:40, 4:42, 4:41 No one to chase. This was typical for me when I did the 250 swim, 250 pull. Average: 56 per 50. Back in April, when I started, I could barely do 50’s in that. Then again, even 1 mile of walking wasn’t quite pain free then.

200 pull to cool down.

After swim weight: 197.1 That IS getting better.

Goals: 34 minute 5K power walk, sub 18 1000 swim, under 190 body weight, painless pull ups (no back pain), painless bench press (still have to work on that)

And the swim: I did feel the back in the first 1000.

Getting it right

I came to a truth about my back and my working out: at my age with my spondylolisthesis, any effort that induces even the slightest bit of arch in my back is bad for me, be it pull ups, bench press, high incline press or deadlifts.

I think that I have the deadlifts and high incline press worked out. But the issues for me appear to be the pull ups (getting better! reset between reps helps) and bench press. It seems that “just get one more rep” effort sets it off ever so slightly, even with legs up. I have to stay in my “comfort zone”

Today’s workout (started early: 5:20 am, ended at 7:40)

PT (lots of it) with 10 sets of 10 push ups

walk 1 26:53 for 2.2 miles (12:18 pace) Started at 6:15 (bathroom before), finished 6:45

pull ups: did 2 sets of 10 singles, 4 sets of 5 singles (ok, 1 set of 5), 5 negative singles (between shoulder PT)

bench press: 10 x 134, 5 x 154, 5 x 154, 3 x 154, 3 x 154 (went to 3 as the set of 5 bothered my stenosis; felt slight radiating pain)

deadlift: 10 x 134, 10 x 184 low, 10 x 234 4 inch

high incline: 3 sets of 10 x 94 Swiss
curls: 3 sets of 10

Later: 1 mile commuter walk at a 16-something pace