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

Little things

B to the doctor for her hand..already had eye stuff.

Locker: did not work. staff to open.

Still, 2200 swim in relatively warm water went ok.

250 (5:10?) 250 side, 250 back, 250 drill/swim with fins.

500 in 9:12 (chased Jason..did ok)

250 pull in 4:40

250 drill swim

100 in 1:41, 50 drill/swim, 50 in 0:48

Weight: 199.5 before, 198.1 after (like that)

3.1 mile walk; final 2 was 27:40 but it took me a while to get going.

I kind of wandered all over the place…pain free.

Eventful weekend

Well, power went off last night; off for 12 hours…and the house ended up smelling, but it was not a gas leak.

B is feeling better..but has a doctor’s visit for her hand tomorrow. My guess: surgery in the near future.

I didn’t lift in the basement (too dark) but I did:

pull ups: sets of 5/5 partials (6-7) and some negatives/holds. Got some fringe pain in the glute; have to remember to lock everything.

walk 10 with band (55 reps) then 5 more sets of 10 with more banded walk; full PT, of course.

walk: 27 min 2 miler..meh.

then a commuter walk over lunch

Got through it ok, though I missed my coffee! Note: the 16 oz diet Pepsi I drank..probably not a great substitute.

Illinois State Defense powers 35-7 win over Eastern Illinois

Eastern came in with a narrow loss to FBS Northern Illinois (34-27) and a 38-20 loss to Tennessee Chattanooga (Illinois next opponent)

And at first..the Redbirds forced a punt and then scored on their first possession possession off of a long drive. But Eastern answered with a drive of their own, getting receivers wide open over the middle. So, it was 7-7 in the first and I settled in for a shootout.

The Redbirds countered with another drive to lead 14-7..then the tide really started to turn.

A 41 yard interception return just before the half (Eastern tried for one last drive) made it 21-7 at the half.

It was to get worse.

Second half: the Redbirds had a fourth and short inside the Eastern 40 but decided to pooch punt it, and downed the ball at the 1! That paid off as a screen pass was intercepted at the 2 and run in for the score, and now it was 28-7.

The Redbird defense took over after than, getting a fumble recovery at the 4 yard line (after a bad shotgun snap..Eastern had trouble with this for much of the second half)

That made it 35-7, and then the Redbirds focused on running and grinding out the clock.

The Redbirds sacked the quarterback 4 times and had 11 tackles for losses. In fact, until the final Eastern drive, they had negative yards rushing.

ISU ball, Sunday, etc.

This morning: a bit worried as B was out on her feet; I think the med stuff (hand, eye) plus the flu plus COVID vaccine got her down.

She appears to be resting ok.

This morning: PT, deadlifts, then a slow-ish 5K walk (that would not have been slow this summer)

Weight: 198 (home scale)

The deadlifts: 10 x 134, 10 x 184, 10 x 228 low (can’t seem to get my hips down)

10 x 250 4 inch

10 x 280 8 inch.

The last two sets were easy.

The walk: legs were like walks and my Garmin was shorting me..I know I am getting better because, rather than focusing on my back, I was internally snarking the golfers riding around on carts. Lame. (yes, I know, a few should be using them…but I appear to be healing.

Yes, my first mile was my slowest…dead legs from the trap bar deadlifts.

I’ve gotten soft

The good news is that I walked 4 miles all at once, and not much pain. I even did a slow cool down walk (1 mile) soon afterward.

The bad news: this course featured some mild uphill (Illinois River to the entrance to Glenn Oak Park) and while my back handled the downhill ok, that, plus the roots pushing up the pavement on the path made the walk more challenging than I was used to; a 12:52 pace wore me out.

I did PT before driving there and some banded walks to fire my glutes up.

Got back home and did my upper body.

pull ups: 8 sets of 5..though I played with belt, without belt, singles vs continuous. I do better when I set up every rep, tighten the glutes and get the knees up just a bit. Then later, 5 complete reps, with a hold and a slow negative.

I think my descent is where my back arches.

Push ups: 3 sets of 30 inclined, 10 deficit.

Bench press: 4 x 154, 3 x 154, 10 x 134 (I was fatigued)

curls: 3 sets of 10.

Last YMCA swim of the season

500 of 100 side, 100 free

500 of drill/swim

1000 in 21:47 (10:54, 10:53)

I felt a bit of sadness..I’ve grown to love swimming here. I didn’t like my first swim but it grew on me.

My times from 2001: 1:39 100, 3:32 200, 7:30 400 I am not close to those now.

Later: commuter walk to campus, back home 16:xx pace.

Not much to say, other than B went to the doctor for her wrist; hope is one the way.

Second to last swim outdoors

The YMCA kept their 50 meter pool open longer due to the Riverplex pool being out of commission and I’ve taken advantage. I get one more swim there tomorrow.

Back: ok..almost forgot about it, but I had a couple of reminders in the pool and later.

Note: late start as I drove there without my swim bag (which had my suit)

2000 meters: 1200 was from 3 x (100 side, 100 crawl, 100 back, 100 crawl)

Then 300 drill/swim

500 in 10:50. Not great but ok; under 11 is good for me. Still, I should be doing 2:05, not 2:10 per 100.

Then came a walk: 15:56 for the mostly grass/gravel/footpath portion, then a much slower mile on single track (lots of elevation gain for a short trail) 42:03 for 2.2 miles.

Note: I saw 2 deer driving there, and 3 while on the trail. The trail portion was 22:30. Minor tugs on the trail part.

Sort of fatigued

Started PT at 5:30 AM, finished at about 7:45. What made this long is that mixed in 10 sets of 10 flat push ups with the PT before making it to the pull up bar.

8 sets 0f 5 partial to a few complete pull ups, then 2 negatives (with rest between)

Walk: 2.1 at 12:31 per mile

downstairs at 7:10 for:

deadlifts: 10 x 134, 10 x 184 low, 10 x 250 4 inch

bench: 10 x 134,3 sets of 5 x 154 (legs up)

curls: 3 sets of 10

high incline 3 sets of 10 x 94

Later: lunch walk of 1.02 (I vary the course every time)


Now to master downhill walking and get better at pull ups.

Hills still give me trouble

2000 meter swim (two more to go this year) followed by a hilly 2.4 mile walk.
And those hills; the downhill sections set me off…a little…basically the downhills are to me now the way 2+ miles were to me in May or June; tolerable but there are definite symptoms.

I can’t seem to attain a posture that helps.

The swim: very drill heavy, and I actually had a couple of decent 100 meter back stroke reps (stayed straight enough to not hit the lane lines on my second rep.)

500 of 100 side, 100 back

300 drill/swim (fins)

200 in 4:05 (LMAO…good Lord, I didn’t think I was THAT slow, but..I was loafing)

300 drill/swim (fins)

200 in 3:57 (more like it..but it was an effort)

100 drill/swim

100 in 1:57

100 drill/swim

4 x 50 on short rest, trying to streamline and not go too hard. 1:01, 1:02, 1:01, 58 (last rep felt really good)

Then came my walk and the first 1.2-1.3 (uphill) sections felt ok.

Possible: I was slow because the swim, as wimpy as it was, took something out of me.