Caged tiger progresses like a turtle

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Aug 26, 2016 12:52 pm

August 26, 2016

0440 wake up with a Hypertension Cocktail

Three minute warmup on the rowing machine.

Safety Squat: Barx3; 95 for six sets of three repetitions.

Trap Bar: Barx3; 135 for three repetitions; 185 for six sets of here repetitions

Notes: Add 10lbs to each next week. Legs are DOMS like crazy and IT band is a bit sore. I expected this after spending the whole summer training for a 20k and running six days per week with zero strength training. You reap what you sow. :-)

After my PT ends in October I should be able to military press and squat and conventional DL again. For now it is these two exercises three days per week to pattern.

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Re: Caged tiger progresses like a turtle

Post by DikTracy6000 » Fri Aug 26, 2016 5:09 pm

Welcome back. I've quit caffeine more times than most smokers quit tobacco. Since I'm no longer working I have it down to "about" three a day, and have recently started having an IPA or dark ale for after dinner, and my sleep has never been better. I decided in my case that caffeine is one the few things I'm willing to give up, but sleep has never been an issue for me.

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Re: Caged tiger progresses like a turtle

Post by Shafpocalypse Now » Fri Aug 26, 2016 5:32 pm

SSB is often around 65# FWIW. At least mine is, and probably the EliteFTS and Rogue as well. Not sure about the other types.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Aug 29, 2016 10:29 pm

DikTracy6000 wrote:Welcome back. I've quit caffeine more times than most smokers quit tobacco. Since I'm no longer working I have it down to "about" three a day, and have recently started having an IPA or dark ale for after dinner, and my sleep has never been better. I decided in my case that caffeine is one the few things I'm willing to give up, but sleep has never been an issue for me.
I had headaches for about 72 hours then I was fine. Strangely my Hypertension Cocktail wakes me up more than coffee ever did.

https://sustainableevolution.wordpress. ... -cocktail/
Shafpocalypse Now wrote:SSB is often around 65# FWIW. At least mine is, and probably the EliteFTS and Rogue as well. Not sure about the other types.
Thank you Shaf!

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Aug 29, 2016 10:33 pm

August 29, 2016

Wake at 0440.

Hypertension Cocktail.

3 minutes rowing machine warm-up

SSB: Bar x 3; 95 for seven sets of three repetitions

TBDL: Bar x 3; 135x3; 185 for seven sets of three repetitions

Notes: Easing back into things very slowly. I am going to work a volume-based progression from 5x3 to 8x3 before I increase the weight. My PT cleared me today to begin military pressing again, so that is nice. Based upon the bicep tendonitis I suspect I will be cleared for conventional and sumo DL next and back squats and zercher squats and pull-ups last.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed Aug 31, 2016 11:10 pm

August 31, 2016

Wake at 0440 and drink a Hypertension Cocktail

3 minutes warm-up on the rowing machine

Military Press: 45x3; 65x3; 65x3; 85x3; 85x3; 85x3; 85x3; 85x3; 95x3; 95x3

SSB: 45x3; 95x3; 95x3; 95x3; 95x3; 95x3; 95x3; 95x3; 95x3

Notes:

The military press felt wonderful. I am an idiot for ever giving that up. Next I will do 95lbs for six sets of three repetitions working towards eight sets.

SSB: Add 10lbs, begin at 105 for six sets of three repetitions working towards eight sets.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Sep 02, 2016 11:45 pm

September 2, 2016

3 minutes warmup on the rows machine

MPress: 45x3; 95 six sets for three repetitions

DL: 45x3; 135x3; 185 six sets of three repetitions

Notes: Add one set to both exercises

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Sep 02, 2016 11:46 pm

Took my BP today and it is still high.

I guess it has only been a week so it should be.

I am seeing a doctor about it later this month.

Anyone reading my log should assume I am having my Hypertension Cocktail daily. From here forward I will not note it.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sat Sep 03, 2016 12:00 am

I reviewed all of my logs since the beginning tonight and discovered the following:

My best progress on the military press was made when I was doing it three times per week with each session consisting of three ladders of 1-2-3 and micro loading.

My best progress with the deadlift and squat was made when I was doing it once per week with each session consisting of five ladders of 1-2-3.

It remains to be seen what doing barbell rows does for me. I suspect they are good for strength and health whether they transfer to the other lifts or not.

The sweet spot for me for weekly schedules-wise seems to be three days per week.

During these thrice-per-week sessions I can best fit in two lifts with a maximum of 15 sets each.

The sweet spot for me for volume seems to be a 4-5 week cycle.

The sweet spot for intensity for me seems to be a 1-2 week cycle.

I seemed to make my best progress during the intensity cycle ramping up to a one or three rep max at RPE 10 then dropping 10% and working the same rep scheme again until I once again hit RPE 10.

I think pursuing three rep maxes is likely best / safest as an intensity goal for a non-competitor.

I need to start doing deload weeks.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Sep 05, 2016 1:50 pm

I started using 12mg of fish oil daily today.

More to follow once I see some effects.

Note -- when shopping for fish oil supplements make sure you check the label as you want EPA and DHA. Many that I saw on the shelf claimed "one gazillion MG of fish oil" only to have low levels of EPA and DHA and high levels of lessor fish oils in them.

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Sep 05, 2016 1:51 pm

Beginning of 4 weeks of volume through Shaf's Ladders, 2 weeks of intensity per RPE Fatigue Drop, and 1 week deload.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Sep 05, 2016 1:53 pm

September 5, 2016

3 minutes warmup on rowing machine

MPress: 45x3; 105x123x3

DL: 45x3; 135x3; 205x123x5

Notes:

Last set of MPress was an RPE of 8. Add 5lbs.

Last set of DL was RPE 7. Add 20lbs.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Tue Sep 06, 2016 9:54 pm

My PT cleared me to squat with a bar on my back.

Yay!

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed Sep 07, 2016 12:16 pm

September 7, 2016

3 minutes warmup on rowing machine

Military Press: 45x3; 95x3; 110x1-3-2x3

Squat: 45x3; 95x3; 135x1-2-3x5

Notes:

I like military press ladders 1-3-2 vice 1-2-3 for some reason. RPE on military press was 8 but bar speed was a bit slow. Sustain.

Squats were spent finding my positioning today. Ring fingers on rings on bar, positioning on back etc. RPE was 7. Add 20lbs.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu Sep 08, 2016 11:49 am

A review of my workout log tells me that this seven week cycle is the best thing for me for awhile.

-Stan

Seven Week Cycle.png
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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Sep 09, 2016 3:50 pm

September 9, 2016

3 minutes warmup on rowing machine

Military Press: 45x3; 95x3; 110x1-3-2x3

DL: 45x3; 135x3; 225x123x5

Notes:

Last set of MPress was an RPE of 8. Sustain and work on bar path.

Last set of DL was RPE 7.5. Add 20lbs.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Sep 12, 2016 10:12 pm

September 12, 2016

3 minutes warmup on rowing machine

Military Press: 45x3 95x3; 110x1-3-2x3

Squat: 45x3; 135x3; 155x1-2-3x3

Notes:

MPress RPE 8, good bar speed and bar path, add 5lbs.

Squar RPE 7.5, add 20lbs.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu Sep 15, 2016 12:07 am

9-14-2016

3 minutes warmup on the rowing machine

Military Press: 45x3; 95x3; 115x1-3-2x3

Deadlift: 45x3; 135x3; 245x1-2-3x5

Notes:

Military press & deadlift both RPE 7.5, slow bar speed, sustain.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sat Sep 17, 2016 10:38 pm

9-16-2016

3 minutes warm-up on the rowing machine

Military press: 45x3; 95x3; 115x1-3-2x3

Squat: 45x3; 135x3; 175x1-2-3x5

Notes:

Military press RPE 8.5 sustain 115.

Squat RPE 8 add 10lbs.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Sep 19, 2016 9:45 pm

September 19, 2016

3 minutes warm-up on the rowing machine

Military Press: 45x3; 95x3; 115x1-3-2x3

Deadlift: 45x3; 135x3; 245x1-2-3x5

Notes:

Military press RPE 7.5 -- add 5lbs.

Deadlift RPE 8 -- add 10lbs.

Everything felt very good today.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu Sep 22, 2016 12:02 am

9-21-2016

3 minutes warm-up on the rowing machine

Military press: 45x3; 95x3; 120x1-3-2x3

Squat: 45x3; 135x3; 185x1-2-3x5

Notes:

Military press RPE 8 add 5lbs.

Squat RPE 8 add 10lbs.

Everything felt great today. Form and bar speed were good and uniform throughout.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun Oct 02, 2016 10:05 pm

9-23-2016

Military Press: 45x3; 95x3; 125x1-3-2x3

Deadlift: 45x3; 135x3; 255x1-2-3x5

Notes:

Military press RPE 8.5 sustain.

Deadlift RPE 7.5 -- add 20lbs.

Everything felt very good today.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun Oct 02, 2016 10:06 pm

I missed one week due to a cold and then a cough.

My right shoulder is sore a bit. It's weird. It isn't a long-head bicep tendon. My PT is working with me on it.

I am going to repeat last week to be safe moving forward.

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Re: Caged tiger progresses like a turtle

Post by Shafpocalypse Now » Sun Oct 02, 2016 10:09 pm

Consistency is thy middle name. BP coming down?

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun Oct 02, 2016 10:12 pm

Shafpocalypse Now wrote:Consistency is thy middle name. BP coming down?
Oh yes. Thank you for reminding me to mention that.

August 23: 163/95

September 28: 138/78

Since August 23ish:

No cardio.

3x a week lifting.

DASH diet six days per week. One day per week I go nuts and eat and drink whatever I want.

Cut back on caffeine from a single 28oz daily coffee to single 16oz.

8 oz of beet juice daily.

8 oz of hibiscus tea daily.

12mg of fish oil daily.

1 cup of oatmeal for breakfast daily.

Correlation? Causation? I have no clue. What I do know is that I did a combination of things and the numbers came down.

Thank you for the advice Shaf!

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