Pandemic fueled change

It sure looks as if the US has decided that the pandemic is “over”; I see that as wishful thinking, though the omicron surge has come down quite a bit, and I feel safer doing things. I went to another basketball game with mask, though masks are not required anymore. I’ll stick with them for a while.

By the way, the women lost but they played a decent game against Illinois State, one of the conference’s better teams.

I think there will be another wave to come as this virus mutates quickly and we are so interconnected. We need to get the world vaccinated.

During the pandemic I started to work out at home; I was running at the time but that wound down a bit and a back/piriformis issue bit an end to my regular walking. That has gone on for some time, though, *finally*, I am starting to see some honest improvement. Yes, walking with Barbara (who is so slow) was a bit painful, but teaching is better, and my walk was better, for 10 minutes.

But as far as the body: 2013 vs 2022:

What is hidden: at the time of the top photo, I was running 5K races at less than 8 minutes per mile. Now…even if I were able to run train again…my 2019 5K races were, on my best days, 9:30’sh pace, and over 10 mpm on my worst days.

That is hidden in the photos.

The current definition is probably due to push ups. Now the number of pull ups I can do has regressed a bit (heavier body weight) and my bench press is down by 10 lb or so..but I haven’t had time to fully recover from the shoulder injury as yet. I am on my way back.

Workout notes:

Friday Pull ups: sets of 5 and 10; enough to get to 60. The wide grip felt extra good; it all was ok. I mixed in some of the PT here, and push ups: sets of 25, alternating sissy and feet elevated

Then even more PT..took me to 6:50.

Bench: a bit different as I wanted to practice going up evenly; I focused on my left arm. 10 x 145, 10 x 150, 1 x 189, 6 x 161

rows: usual 3 sets of 10 with each arm (60)

curls: 3 sets of 10

shoulder: lessened it here: 2 sets of 10 x 88 trying for better ROM

Then stretching

Today: warm up

Deadlifts 10 x 134, 10 x 184, 10 x 234

main set: 285: 3, 3, 3, 3, 4 best sets were 3-5 .


15 minute walk (14:40 pace); great up to 10-11 minutes.

Finish PT (leisurely pace) and yoga series.

Total: about 2:10 or so…doesn’t seem like it should have been that long, given my workout was 1:10..then again, that is 1 hour of PT and I gave myself rest.

Warm up

It was 3 F yesterday, 49 F as I type this.

Back: much better…I now know what to do. But the road back to walking will be a long one.

B and I went to a women’s game together! Yes, a strong Missouri State team overwhelmed the Braves 72-56, but midway through the 3’rd it was only a 4 point game…that quickly grew to a 22 point lead.

Last night, the men overcame a 11 point deficit (generated by 5-7 3 point shooting) to beat Illinois State 72-64.

Though this was the best crowd of the season, there were a LOT of empty seats; maybe half full (official: 690x but…)

Yes, I sat way up there for social distance…and wore my KN-95, as we did today.

Workout notes

rehab/stretch. Then 15 minutes on the treadmill (1.1 mile walk).
rehab/stretch: included clam shells, head stand (1:45), 3 minute plank.

30 minutes (10 fake miles) on the bike.

Then yoga; down dog, lunge, the the Warrior 2, triangle, pyramid pose, twisted triangle, reverse warrior on each side.

Felt GREAT when I finished.

Catching up..again

Thursday: snow day..caught up on backlog (sort of) and worked out (below)

Friday: went ok; back somewhat sore from shoveling. Ate at the office; went to the Women’s game (almost a 30 point loss)

Saturday: today; worked out ok; lots of back stuff; watched the men win 72-64 over Illinois State; latter team kept itself in the game with 50 percent 3 point shooting but the Braves made 12 more free throws.

Note: back felt ok today.

Workouts: Thursday: lots of back rehab exercises; in between: 15 minute walk on the treadmill and 30 minutes on the bike (1 mile and 10 fake miles)

Friday: weights; pull ups 4 sets of 10, 4 sets of 5 (went well)

push ups: 4 sets of 25 lots of rehab

bench: 3 sets of 5 x 167

rows: 3 sets of 10 each arm (60)

curls: 3 sets of 10

shoulder presses: with belt; 2 sets of 10 x 93, 10 x 98 (much better)

Saturday stretch, deadlifts (10 x 134, 10 x 184, 10 x 234, then 5 sets of 3 with 280), rehab, 15 min walk (1.1 miles), rehab, 30 min bike (10 fake miles)

Back feels reasonably good right now.

BU Women win!

In what has been a hard luck season with injuries and transfers, it was nice to see the team beat Evansville by 10.

I feel safe going to these; now where I feel safe enough to watch the men play at some point…maybe the game after next?

Workout: slacked..though I did some academic work this morning. 15 minutes, 30 minutes of rehab (clam shell, banded walks, some one legged forward bends) then 1 hour for 25 total fake miles (ok, perhaps 27?), all at medium intensity

Wed-Th-F catch up

This is just a workout catch up post: busy being reasonably productive:

Wednesday: very cold, pull ups (60 reps), push ups (mixed the grip a bit), then repetition deadlifts: 10 x 134, 10 x 184, 10 x 224, and 10 x 270 high (8 inches)

Thursday: half hearted PT, 22 fake miles on the bike in 1:02

Friday: pull ups: 4 sets of 10 singles, set of 10, 2 sets of 5 chins,

push ups: 30 sissy, 30 feet elevated, 15 deficit, 25 floor (inside); some PT

bench: 3 sets of 5 x 161: hips got off of the bench; have to work on my arch.

single arm rows (3 sets of 10) curls 3 sets of 10

shoulder presses: 3 sets of 10 x 99

Basketball note: saw the women’s team get beat 70-58; it was 41-16 4 minutes to go in the first half, and the team did pull to within 11. Drake was too much.

Covid: well, just look: (sorry, but the editor is acting up; I know there is a triple post: 3 deaths are in my age group)

Life sans Naproxen

My shoulder no longer needs Naproxen. But that “overall stiffness” has come back; wonder if I have an arthritic body. Possible.

Today: deadlifts: 10 x 134, 10 x 184, 10 x 224 (all ok)

sets on the 3: 3, 3, 3, 3, 5 with 265 (I did mind my back; no problem)

Then after stretching, 1:04 on the bike (22 fake miles); 4-15-3 was the break down (4 easy, 15 medium, 3 hard)

Some glue tingles.
I did watch a Bradley Women’s game: They lost 68-61 though Bradley did rally to take a brief lead in the second, half, fell down by 14 and rallied to cut it to 3 with 3 minutes to go.

Without the Naproxen

I decided to try to workout sans the Naproxen. Some ache..but my worry about last week’s deadlifts being a fluke were unfounded.

Low: 10 x 134, 10 x 184, 3 x 224

Work sets: 3 x 260, 3 x 260, 3 x 260, 3 x 265, 3 x 265 (low)

Work sets: 3 x 284, 3 x 301 high (last set wasn’t that bad.)

The progression continues; did some extra rotator cuff.

Kind of a sore walk with dull ache toward the end:

Last mile was kind of slow.

3 x 260 (first working set)

3 x 265, 5’th working set (last “low” set)

3 x 301 high…not really that difficult.

My deadlift progression. I am getting stronger; I do not want to take that for granted.

And…yes, the Bradley Women’s team won the MVC tournament and advances to the NCAA.

Heartbreak 2: next verse, same as the first

Bradley had gotten blown out at ranked Missouri State in the first game 90-56 and hoped to gain a split at home.
Well…the fist half seemed like it was going to be a replay of the first game. The Mo. State Bigs dominated inside (the Bears owned a 19-8 edge in offensive rebounds for the whole game) and it was 40-25 at the half.

Second half saw the lead balloon to 47-27 and I thought “ok, here we go again.”

But Bradley decided to run up and down the court, and that seemed to tire out the big Mo. State post players. BU eventually chipped into the lead and it was 54-46 going into the 4’th. Mo State would open up a 10 point lead and BU would fight back…eventually it was 67-64 late in the game. But with time running down and BU with the ball; BU didn’t set up a 3 point shot (tried) and instead drove it to the basket and drew contact with 3.4 seconds left. The BU coach later said that they didn’t risk an intentional miss on a free throw due to the large front line.

BU hit both to cut the lead to 67-66 and fouled quickly. Mo. St. calmly sunk both free throws and a desperation long shot missed, ending the game.

This was the first home loss of the season for the Women’s team and this was the only conference team that BU didn’t at least gain a split with.

Going forward: BU has two very winnable road games (at Indiana State and Evansville) and is guaranteed 3’rd seed; current MVC record is 11-5 and overall 20-7. But these games are far from meaningless as they remain in the hunt for post season play.

Benchmarks and benches

I mixed it up a bit. I was bit sleepy eyed after last night exciting Bradley 61-57 victory over Southern Illinois. SIU blew us out there and, for a time, it appeared that BU would return the favor. Bradley lead 54-38 and appeared to be in control. Oops.

SIU went into a withering press defense and Bradley struggled …badly. Turn overs, rushed shots, 5 second calls…before you knew it…it was 57-57. But BU made 4 of 6 free throws toward the end of the game to pull it out.

This morning
Mostly upper body, though I did a few sets of weightless squats practicing the motion.

pull ups: 5 sets of 10, 1 of 5: went VERY well.
rotator cuff.

Clean and press: I decided to get a baseline here:
5 x 65
1 x 95
1 x 105
1 x 110 (had to work for this one)
1 x 115 (I missed my first clean attempt, got the second and made the lift…all the way, legal, but it was tough..this is my max)
6 x 85 and my deltoids were toast.

Note: my recent best was 110 from the rack, and that was much harder than the 115 I got.

incline press: 10 x 135 (very slow..almost 10 singles)
decline press: 5 x 175, 10 x 165 (funny how much easier 165 is than 175..only 10 lb.)
Hammer rows: 3 sets of 10 x 200.
plank and McKenzie

Then 3 mile run on the track with .25 mile walk. (lane 2) 10:41, 10:14, 8:48 (29:44). That final mile HURT. Ugh…got the old lung burn.

Lung burn…at an 8:44 pace. OMG…aging isn’t for sissies.