I got a “revise and resbumit” that was not what I feared it would be.
Time to get to work.
Sunday: 4.12 mile (West Peoria course with out and backs) in 1:00:35 after deadlifts.
The lifts: 10 x 134, 10 x 184, 10 x 204 low
Wagonwheel: 10 x 255
6 inch: 10 x 280
I have to remember that I am 20 lb lighter now.
Weight: 180.0 after walking.
Today: kind of fatigued; napping a lot. but PT and a 7.1 mile in 1:45:15 (1:13 at mile 5) Slightly warmer than what I was used to. Still: pleasant weather.
I have to remember that while my miles are the same, these are mostly “all at once” walks rather than 3-5 mile plus commuter walks.
I had time to make a baseball game: Bradley lost of Evansville 7-2, thereby getting swept. It has been a tough season.
The day, while chilly, was nicer than the day before.
Before that, I made time to do PT, do some deadlifts, and stroll 4.2 miles in 1:00:18 (14:20 pace; West Peoria plus campus loop); walk felt great.
The deadlifts went ok too; I was back to the “quivering legs.” Warm up: 10 x 94, 10 x 134, 10 x 190 low
Work sets: 3 sets of 5 x 225 low (a bit disappointed that these were not easier)
Wagonwheel (4.25 inch advantage) 5 x 250, 5 x 250, 10 x 250 (felt it); idea was to not cheat by bouncing reps. These felt fine.
Other: the back had started to act a bit differently: more numbness in the left leg, less ache in the back, and the walking is going very well. I found that scoliosis stretches work well.
The Rogue Wagonwheel: it does not eat up a lot a sleeve length on the trap bar, and will leave room for 6 more 45’s on each side. In theory, you can fit 724 lb on the bar.
I watched my 5’th Chiefs game of the season..and saw my first loss: 9-4. The Chiefs started off on fire: first at bat was a triple, home run and a single. But eventually Beloit rallied and had a 5 run and 3 run inning to win 9-4. The Chiefs committed 3 errors and lost a key fly ball in the sun (with bases loaded, no less).
The upside is that, while the crowd was not large, it was the largest of the young season (save the education day game), and it was “Bark in the Park” Sunday.
Last night, the Chiefs won convincingly, 3-0 behind outstanding pitching.
Workout notes PT, deadlifts, flat 4 mile walk (4.3 in 1:02:08; 14:27 pace). I started off slowly; 30:15 after the brick street neighborhood in West Peoria.
Warm: in the upper 70’s at that time, to reach 80’s during the game.
Before the walk:
low: 10 x 134, 10 x 184, 5 x 225 (easy), 5 x 240 (hard, sloppy) Wagon wheel: 5 x 250, 5 x 260 (I think the wagon wheels discourage bouncing making these more honest)
6 inch (big trap bar) 5 x 280 (easy), 4 x 300 (hard).
I just realized I have not posted from Tuesday (Chiefs home opener), Wednesday (Bradley game vs. Lindenwood) and Thursday (today)
Baseball: The Chiefs won their hope opener 5-3; they were cruising along until Beloit got a towering home run to left field to cut the 4-0 lead to 4-2.
Wednesday: Bradley lost to Lindenwood 11-9 and committed 3 errors in the process. It was 11-6 going into the bottom of the 9’th but Bradley’s 2n’d home run (or was it 3?) started off a rally.
Note that a key play came on a Lindenwood squeeze bunt that was effective..and the throw to first base was botched.
The slot at Dozer was open because the Chiefs played a day game.
Workouts I know…sports, workout. But I’ve been obsessed with work stuff.
Tuesday: weights at a 4.1 mile commuter walk, dodging the construction trucks. Time was 56:58 (West Peoria plus campus) for 13:54. This came after the weights: pull ups were 10 sets of 6. The downstairs: high incline: 5 x 94, 5 x 105, 1 x 115, 1 x 134 (struggle), 2 sets of 5 x 120, 2 sets of 4 x 120
Bench: 2 sets of 7 x 134 with the Swiss bar, 1 x 134 straight bar, and 3 sets of 10 curls.
Wednesday: did the 5 mile hill course (the 5 hill out and back in Bradley park) 1:12:34 (back felt ok) then a 2 mile commuter walk.
Thursday: tired from the games and some tingling/numbness in the left glute/hip. Not sure, but the lifting:
pull ups: 10 single pull ups, 10 single chin ups, 4 sets of 6 (chins, pulls), 8 pull ups, 6 chin ups, then a 45 second hold.
Superset dead lifts and presses: bench: 1 set of 10 with 134, 3 sets of 8 with 145. high incline: 3 sets of 10 x 94. The deads:
low: 10 x 134, 10 x 184 Wagon wheel 4 inch: 5 x 234, 5 x 250 (more challenging than I had hoped.
Yesterday: I decided on a 2 loop Cornstalk course: Cornstalk loop then lower loop; this was about 5.4 miles total (1:19:08, 14:39 pace). It was stiff..just a bit, but my later commuter walk (2.23 miles at 17:00) was unremarkable.
Today: I decided to start by walking 4 miles (lower loop) and ended up dodging a 5K race in progress: almost all women. 58:48 or 14:35; slowish but was pain free. Finished the rest of PT while I did pull ups (less rest); 2 sets of 10 singles (pull ups, chins), then 5 pull ups, 5 chins, 7 + 4 pull ups, 5+5 chins.
This, plus the compressed pull ups, lead to fatigue in the high incline: 10 x 94, then 4 sets of 4 x 120..followed by 2 misses with 134. Did NOT have the endurance to grind.
Then superset with 3 sets of curls and 7 x 134, 7 x 134, 9 x 134 with the Swiss bar (sore right shoulder earlier..ok now?)
Yesterday I had one of those days where the knees, lumbar and shoulder took turns irritating me.
I got some trap bar data.
Silver bar: (thinner handle): 9.25 inches to the top, low. 13.25 inches to the top, high. 4 inch difference.
Black bar (thicker handle) 9.5 inches to the top, low, 15.5 inches to the top, high. 6 inch difference.
Wagon wheel: raises the bar by 4.25 inches from the regular.
Silver with wagon wheel: 13.5 inches to the top low, 17.5 inches high. So, the wagon wheel gives 4.25 inches at the low position, 8.25 at the high position.
Baseball: finally, I made a game, the first game of a double header (Sunday’s game moved to today). It ended 14-0 Missouri State, though I was happy to be at a game.
Yes, this workout excited me. Really. First, PT then pull ups: 6 sets of 6, then 8 plus 4, then 6 chins. First 6 sets were 2 of pull ups, 2 of chin ups, 2 of mixed grip
Downstairs and I super-setted deadlifts with the presses.
Bench press: 10 x 134, 7 x 145, 8 x 145, 8 x 145
High incline: 3 sets of 10 x 94.
The deads (supersetted with the above): 10 x 134 low, 10 x 184 low.
Now with the wagon wheels: 10 x 234 (low handle..total is about 4 inches)
1 x 274 (surprisingly hard), 1 x 274 (again puzzled ..not mentally ready?)
wagon wheel: high handle: about an 8 inch advantage: 10 x 274: easy.
Analysis: it appears that the following is true:
silver trap bar :high handle is 4 inches higher. Black trap bar: high handle is 5.5-6 inches higher, NOT 8.
Wagon wheel: about 3.5 inches higher.
I now have lots of options.
Later: 17 minute a mile commuter walk for 3 miles.
Yes, I actually have something to say that isn’t “I did this for my workout”, though what follows is the workout:
PT Deadlifts: 10 x 134 4 inch, 10 x 134 low, 10 x 190 low Low: 5 x 225, 5 x 235 4 inch: 5 x 264, 5 x 275
8 inch: 5 x 280, 5 x 300 (went ok; no video)
Then 5.2 miles of walking (lower Bradley Park plus campus loop) in 1:15:55 (14:36) I was not fast during the Bradley Park stuff; 58:xx at the 4 mile mark. It was one of those walks were cars showed up at *every* intersection, despite there being little traffic. There are walks like that.
As far as the deadlifts: these probably went better than they have in a long while.
On one hand, today’s workout appeared to go well. But my left glute (the problem one) feels, well, sort of “full”; the wall it feels after a good set of monster walks. No pain though.
Yep: I replaced my loop for my “monster” walk sets and OMG.
You can see how stretched out my used ones are. No wonder the walks felt easier.
As far as the workout:
downstairs: I focused on “no bounce”; complete reset.
10 x 134 4 inch.
10 x 134, 10 x 190 low
5 x 225 low (felt easy). 10 x 225 low (not so easy)
10 x 255 4 inch (again, reset ..not a touch and go)
2 x 280 lb 8 inch; bailed.
10 x 280 8 inch; wonder about my last couple of reps: too much lumbar?
Anyhow, this was a challenging workout and left my legs quivering.
Then I had a nice 4 mile (lower Bradley Park) 58:27 for 4.03 (57:50 for 4). Nice weather and while it was painless, I did feel the “full glute.” I have to pay attention to that.
Full PT. I made this modification to my banded walks:
This made a HUGE difference.
Afterward, downstairs and this time I only did deadlifts. I tried to focus on a more narrow stance and dropping the hips just before lifting.
10 x 134 4 inch 10 x 134 low 10 x 190 low (bigger trap bar)
10 x 225 low
10 x 255 4 inch (felt harder than I thought they should be)
10 x 280 8 inch (tough at the end)
My legs were quivering.
Then upstairs and a nice “Barbara plus an up and down to lower Bradley Park) to get 4.15 miles in 59:06. Though it was warm, it was very, very windy.
Note: my strength isn’t going to impress anyone. But the goal is to strengthen the lumbar, the glutes, hamstrings and quads. And the session itself felt good today.
Life of an old goat 