Week 43

Did the home set 5x this week. Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4/-/5

Tues 10/22: c25k 1-2 @ 2.0/5.0
Press: 10 x 45 5 x 45 3 x 60 2 x 65 2 x 5 x 80 7 x 80	Squat: 10 x 85 5 x 100 3 x 125 2 x 140 2 x 5 x 170 8 x 170
Thur 10/24: After lifting, did C25k 1-3 @ 2.5mph/5.0mph
Bench: 10 x 55 5 x 65 3 x 85 2 x 95 2 x 5 x 115 10 x 115	Dead: 5 x 135 5 x 155 5 x 175 7 x 200

Week 42

Did the home set 5x this week. Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4-/5 Days where I allow more recovery time I can get the last set of 5, but I'm already in the gym a while and I'm trying to get the reset period down to 30 seconds on this ladder. Frankly, a true ladder would have even less time. I'm giving this two more weeks and if I don't nail the last 5 solid, I'll up the assistance weight again and try to get into the program.

Tues 10/15:
Press: 10 x 45 5 x 45 3 x 50 2 x 55 2 x 5 x 75 10 x 75	Squat: 10 x 90 5 x 110 3 x 135 2 x 155 2 x 5 x 165 7 x 165
Thur 10/17: After lifting, did C25k 1-1 for 30 minutes at 2mph/5.5mph
Bench: 10 x 55 5 x 65 3 x 75 2 x 85 2 x 5 x 110 8 x 110	Dead: 5 x 135 5 x 155 5 x 175 7 x 195

Week 41

Did the home set 4x this week.
Did Pullup ladders at 15 assistance: 5-4-3-2-2-2-2-3-4-5
Tues 10/8:

Press: 10 x 45 5 x 45 3 x 50 2 x 55 2 x 5 x 70 10 x 70

Squat: 10 x 90 5 x 110 3 x 135 2 x 155 5 x 185

Fri 10/11:

Bench: 10 x 50 5 x 60 3 x 75 2 x 85 2 x 5 x 105 10 x 105	Dead: 2 x 5 x 135 5 x 160 6 x 190
Curls: 3 x 30 x 25 Flybacks and Pivots: 3 x 12 x 5

Week 40

Fell off the wagon, dealing with the arm etc, but recently back from WMAW.  Pretty good progress with the impingement issues, trying to get back into things.

Currently trying to do nightly: 6 basic club actions + over the shoulder + americana.  Most exercise I do 30x, some are difficult and I do 20x, all with the 3 lbs clubs.  Recently added 3 serts of triceps flybacks I do with the bells and three sets of a exercise where the upper arm is held to the torso and the forearm is held parrallel to the ground and rotates fully out, then across the torso.

I've also been curling and OHP with kettlebell.  I keep flirting with KB sets, but have been relatively exhausted with work.

Hit the Y today, did some machine cardio and tried to get through the remaining three lifts.  Did warmups for the squats, but could tell the work sets weren't going to happen.

15 min on the Treadmill @ 105 HPM
Assisted Pullups- 10/7 @18
Bench - Up to 9 @ 100
Dead - Up to 6 @ 185
Squat - Warmup set up to 155
20 min on upright bike at 135 HPM

Week 31

Arm's been wreaking havoc on my physical ability.  Skipped pull-ups during this week.  Downgraded the curl weights.

Pullup: @18

Curls: 10 - 10 @ 25s

Bench:  8 @110

Dead: 6 @ 195

Press: 4 @ 90 too much pressure on damaged arm

Squat: 5 @ 195

	10x	5x	3x	2x	3x5x
Harness	10
Pullup		18
Curls	25s
Bench	55	65	80	90	110
Dead		135	135	165	195
Press	45	50	65	75	90
Squat	95	115	145	165	195

Week 29

Two spotty half weeks previous. Some of the work from last week was recorded on Week 27 and the rest got canceled.  The guy loading the bar is a schmuck, and not only did he screw up the bench load for the second time in a row, but he also loaded a fifty pound jump instead of a ten pound jump when I was singling my pulls.

Pullup: 5,5,6 @ 18 assistance

Curls: 6, 6 @ 30's

Bench: 6 @ 115

Dead: 8 @ 190 , 1@ 225 some left

Press: 6 @ 85

Squat: 5 @190

	10x	5x	3x	2x	3x5x
Harness	10
Pullup		18
Curls	30's
Bench	50	55	70	85	105
Dead		100	130	160	190
Press	45	45	55	70	85
Squat	95	100	130	160	190

Current Status

What interesting times.  Again off the wagon, sort of.  Back around March a couple things happen: First, I start up a local branch of the CSG, start swinging swords regularly, and begin developing a student base.  Second, I start have some significant dexterity and strength loss in my right hand.  Initial review by an ortho was... inconclusive.  Last time I was in I got told to take NSAIDs for six weeks and schedule an OR if there was no change, so I bounced.  Class is going well, four regular students and a couple floaters.

Recently I went in and had a massage from a licensed Massage Therapist that opened up a lot of tension in my arm and shoulders.  I've regained a bit of mobility from that.  I also started stretching more regularly (which I would have been doing since March if I wasn't a schmuck).  This week I began working out with light clubs, which has exposed new issues in the shoulders.  Hopefully these things help.

Started hitting the gym again and noticed significant losses.  Some of that has got to be flexibility/mobility related, but I'm still very disappointed.  Giving the Y a chance, instead of the basement.  It was hard to find a place to Dead, but no one yelled at me so I'll keep going.  They also have an assisted pull-up rig, so maybe I'll finally get that down.

Week 27 2013

Curls: 8-9 @ 30's

Bench: 4 @ 115

Dead: 6 @185

Press: 6 @80

Squat: 5 @185

Pull up: 5-4 @ level 18

Week 26 2013

Press 8x75 Dead 7x180

Tried Yoga for Regular Guys for the first time tonight.  Finished the 20-min cycle/warmup, but had to do most of the pushups and all of the planking stuff from my knees.  Considering how long (not long) it takes plus I can do it in my living room this will probably be a staple for a little while.