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  • 7/2/22

    Cycle Three / Week Four - reps/sets

    Squat -
    Singles at 140/145kg; down sets at 120kg 3*3. 2 Count Paused Bench at 85kg 1*4. Belt Squats at 110lbs 10*3. Regular single leg work, plus Sissy Squats.

    Bench -
    Paused singles at 90/95kg *1; down sets at 82.5kg 4*3; Spoto sets at 72.5kg 5*3; 3 Board singles with 10kg jumps / missed 105kg. Lot's of Bi and Tri work.

    Deadlift -
    Singles at 195/205kg; down sets at 177.5kg 3*2; Paused singles at 167.5kg 1*4. Tempo Down / 3 Count Paused Bench at 85kg 1*4. Rows and single leg work to round out the day.

    Conditioning Friday -
    Skipped...tired.

    Saturday -
    Paused SSB at 110kg 4*3. Spoto Bench at 82.5kg 4*4; 4 Board Singles 80/5/90/5/100/105 *1. Cable Mid Row 170lbs 8*3; IYT 20lbs 10*3; Cable Fly 40lbs 8*3. Regular single leg work. Hammer Curls 70lbs 10*3; Dips bw 10*3

    Had one last blood draw to confirm the diagnosis of Hypothyroidism...and yes, it came back showing sub-clinical Hypothyroidism. Started the process of dialing in the dosage on Wednesday. It will take a few months to get it "right". It appears that I may have to be a bit insistent that we get to an optimal dosage, and not just one that gets me to "normal".

    Anyway, I'm committed to getting this dialed in appropriately. I'm not competing anywhere /anytime until maybe early 2023, so there's no "rush"...other than I'm not getting any younger.

    It will be interesting to see what symptom disappears / gets better first. I'd like my energy levels to come back first, followed by this flippy heart beat. The cold hands / dry skin / constipation / brain fog can improve as they will.

    I'm very interested to see how my cholesterol numbers and blood pressure react as well. Ever since I first started experiencing problems, these markers have gone rogue (not horrible, but all are up except Triglycerides).

    Anyway, that's the state of the Union at present.

    Comment


    • mjwurtz
      mjwurtz commented
      Editing a comment
      Hoping for a quick dial in!

  • Nice solid deadlifts, as usual, Chas. Not a bad state of the union report, all in all!

    Comment


    • 7//9/22

      1st Cycle - Week One reps/sets

      Squat -
      Coming in light with Singles at 110/125kg; down sets at 90kg 8*3; Belt Squats at 110lbs 10*3. Some shoulder work and single leg work, along with Palof Holds and Copenhagen Planks. The sets of eight killed me, the next day I was wiped out

      Bench -
      Singels at 80 / 85kg; 3 board singles at 85/90/95/100kg; T&G Bench at 70kg 8*2; Larsen Bench at 65kg 4*4. Three lovely sets of Tempo to Tempo Dumbbell Incline Bench 40lbs 12*3. Tri's and Bi's supersetted...oh and weighted planks...WHY? Bench is not an issue at the moment: shoulders feel good, and I feel confident under the bar.

      Deadlift -
      Light singles at 145 / 165kg; down sets at 145kg 7*2; Biig Wheel Pulls at 138kg 4*4. Some dumbbell Bench, face Pulls and the regular single leg work. I handled the volume much better than the Squats from Monday.

      Conditioning Friday -
      Not at the moment. Once we get dialed in on the medication, I'll be back on the Assault Runner

      Saturday -
      Oooh, back to a traditional SBD Saturday. Tempo Pause SSB: 80kg 7*3...and that was plenty of weight; 5 Count Spoto Bench: 60kg 7*3...tempo "Largo" almost killed me, sped it up to "Adagio" and I was able to survive the 5 count. Deficit Deadlifts...WHAAAAATTTT. Haven't been able to do these without a lot of pain, and so they haven't been in the rotation for over a year: 140kg 3*3. Color me very surprised, and quite happy that they moved really well, and PAIN FREE.

      This new block of training features a good deal more volume than I've been doing for the past year. Coach and I hoping that we can get back to a more normal training load as the medication kicks in. Certainly would be nice...

      I'm a week into the medication regimen, and I suppose I'm in the "Placebo Effect" window, but who cares...I'm feeling "better: no heart flutter to speak of, I can walk up stairs / small "hills" and not feel incapacitated. Can't speak to any of the other symptoms, as they will take a lot longer to resolve. Though I expect the strength / energy issue to clear up next.

      Comment


      • 7/17/22

        1st Cycle / Week Two - reps/sets

        Squat -
        Singles at 125/135kg; down sets at 100kg 8*3; Belt Squats at 130lbs 10*3. Some upper body accessory work, along with single leg sets. Handled the volume a bit better this week.

        Bench -
        Paused Singles at 85/90kg *1; T&G down sets at 72.5kg 8*3; 3 Board Singles at 72.5/82.5/92.5/97.5kg; Larsen Bench sets at 67.5kg 4*4. Lots of Bi's and Tri's work.
        Tired shoulders for the first time in a long time. The volume Low Bar work is to blame #conjecture

        Deadlift -
        Singles at 165/177.5kg; down sets at 155kg 8*3; Deficit Deads at 150kg 3*3. Finished with single leg work, and reverse hypers to get a little blood pumping into my low back.

        No Conditioning

        SBD SUNDAY -
        Tempt Pause SSSB, sets at 85kg 7*3; 5 Count Spoto, sets at 62.5kg 7*3,; Big Wheel Pulls, sets at 153kg 4*4

        The gym hosted a USAPL event, so no training Saturday. Lots of strong lifters, both men and women. Very motivating to say the least. I felt like hammered shit though...

        Into the second week of the Thyroid medication, and the placebo effect has worn off. I am having "better" days, but the "bad" days are just soul crushingly tiring...yesterday was one of those days.

        The kidney ultrasound came back clean, no evidence of any kidney damage AT ALL. I'm still off creatine and and any NSAIDS until my next blood test. Speaking of which, I'm going to attempt to goose the doctor, so as to move up the next draw from end of August, to the end of July. I'm on a really low dose at the moment, and I want to get things on track for a therapeutic dosage - NOW!

        Comment


        • 7/21/22

          1st Cycle - Week Three reps/sets

          Squat -
          Singles at 137.5/145kg (a tad high); down sets at 107.5kg 8*3; Belt Squats at 1445lbs 10*3. Some upper body assistance work, and regular single leg work. Not a bad session for having done my SBD work the day before. I'm handling the volume just a bit better...

          Bench -
          Singles at 87/92kg (yes 87 and 92kg); 3 Board Singles at 72/82/92/97/102kg; T&G Bench sets at72kg 8*2; Larsen Bench sets at 67kg 4*4. Bi's and Tri's super setted with Hammer Curls...blow that shit up!

          Deadlift -
          Singles at 180/190kg (slow, but easy); down sets at 150kg 8*3; Big Wheel Pulls at 173kg 4*4. Dumbbell Bench, Face Pulls, and single leg work. Today was the first day where I felt strong and not crushed from beginning to end...almost like the "before times". I must be feeling better, as this kinda volume, with this much weight would have crushed me in recent cycles.

          I'm off this weekend, so no SBD Saturday. Heading down to where I grew up for a 50th reunion. Am I really that old??? Thank god I don't feel 67 y/o (at the moment).

          See y'all next week. Week Four under the new medication: should be interesting!

          Comment


          • 7/30/22

            1st Cycle / Week Four reps/sets

            Squat -
            Singles at 140/150kg; down sets at 110kg 8*3; Belt Squats 150lbs 10*3. Normal single leg reps and some shoulder work. A little tired from a long weekend, and a little more driving than I've done in a while. Actually, I'm surprised I could Squat at all...

            Bench -
            Singles at 89/94kg; 2 Board singles at 74/84/89kg; T&G Bench at 74kg *8,*7; Larsen Bench 70kg 4*4. Lot's of Tri's and Bi's as usual. Really tired today, everything was a struggle. Couldn't complete sets, had to drop the weight on a number of exercises. The days where I feel good are not as rare as they used to be, but the bad days are butt kicking at the moment.

            Deadlift -
            Singles at 185/195kg; down sets at 145kg 8*2, Big Wheel Pulls at 163kg 4*3. Some Dumbbell work and single leg reps. Ugly singles, dropped a set on the down sets and the BWP. I started to feel better by the time I got into the assistance work. It was like someone threw a light switch...crazy feeling.

            Saturday -
            SBD Saturday: Tempo Pause SSB at 90kg 7*3, 5 Count Spoto at 65kg 7*3; Deficit Deads at 150kg 3*3. Lot's of successories: Dumbbell Bench, Pulldowns; single leg sets; Straight Bar Curls...bro it out. Felt much better today. Really surprised at how well the Deficit Deads felt and moved. My knee was extremely cooperative...praise Jesus.

            End of the cycle. I'm interested to see what's in store for the next one....most likely more volume. 30 days on Thyroid replacement medicine and I can feel a difference, but I'm still not back to normal energy levels. I "goosed" the Doctor (aka emailed), and told him to bump up the Blood Tests. He wasn't thrilled with my request, but put in the order with Quest Diagnostics (I'm scheduled for this coming Friday).

            He stated that he liked to be conservative with the increase in dosage...take his time as it were. DUDE!!! I'm a cancer survivor, who knows how long I remain in that category. Besides, I've been feeling like crap for over two years...I'd like to feel better ASAP. Honestly, DA FUQ!

            Great reunion, a fun weekend was had by all in attendance...even the spouses had fun. Drove home through some of the most hellacious rain storms I've ever experienced. I picked a hell of a time to "see America first". I got caught in the Allegheny Mountains. 2 hours of rain so heavy, the windshield wipers couldn't keep up. Trees were downed, roads were filled with running water, and eventually the route I was on was closed due to the downfall blocking a long section along the Allegheny River. Ended up having to backtrack, find a crossing to the other side of the river, and re-route the trip. what should have been 4 hours ended up being 6 hours behind the wheel. Did I stop for a break when possible...I DID NOT. My hips and knees were not happy, let me tell you...

            Comment


            • 8/6/22

              2nd Cycle / Week One - reps/sets

              Squat -
              Singles at 80/90kg; down sets at 70kg 6*3; Sissy Squats for reps. Upper Body successories, and the regular single leg sets. Coming in really light to start this cycle, so I took the opportunity to re-introduce myself to proper depth by squatting to a box. I find that I need to get a bit more ankle dorsiflexion...we'll work on this throughout this cycle.

              Bench -
              Paused Larsen single at 77.5kg; T&G at 60kg 6*3; 3 Count sets at 62.5kg 5*3; 1 Board singles at 60/70/80/90kg. Blew up the arms for successories. Again, we start this cycle light, light, light.

              Deadlift -
              Paused singles at 140/160kg; Paused down sets at 140kg 6*2; Tempo RDLs at 120 7*2. Close Grip Tempo Bench sets at 60kg 7*3; Revs Fly; Mid Rows; and single leg sets. Did this work on Friday, as I wanted Thursday off before Friday's blood tests.

              SBD Saturday -
              Paused SSB 100/95kg *5; 2 Count Paused Larsen sets at 65kg 6*2; Big Wheel Pulls sets at 153kg 2*2; Belt Squats sets at 100lbs 12*2. Flys, Revs Flys, Cable Rows, Dumbbell Press for successories, as well as paused single leg sets.

              Light start to the cycle worked in my favor as I wouldn't be too beat up going into the next round of blood tests.. While the doctor is testing my thyroid numbers, he's also testing my kidney function as well. So I've been off creatine, and stopped any use of NSAIDS for the past five weeks. By taking things easy, as well as having a day off before the tests, I shouldn't be dumping any "extra" protein into the system from muscle breakdown.

              I should hear more on Monday, and I fully expect that the thyroid dosage will be bumped up...to where, probably 50mcg. The dosage should be higher, but he's gonna go slowly by the look of things.

              I also expect the creatinine numbers to be markedly lower, not low enough to suit him, but low enough to blame the results on my years of weight training, and not that my kidneys are "shot".

              Comment



              • I also expect the creatinine numbers to be markedly lower, not low enough to suit him, but low enough to blame the results on my years of weight training, and not that my kidneys are "shot".
                I've gone through that same thing with two different GPs. A few years ago one GP insisted that I get a full battery of kidney tests, which I did. After cutting out creatine and whey protein for two weeks and drinking plenty of water all my blood work came back normal. Now my current GP is concerned about my kidney function, despite all my explanations. So I've been off creatine for a few months now. I think I'll start it again after my next blood test.

                Comment


                • The urinalysis came back "normal", and my creatinine is 1.27; that's a drop from 1.47/1.48. The BUN ratio is on the high side, but that dropped as well. So I think we put to bed any kidney related issues, and can concentrate on the thyroid going forward.

                  As I suspected, my TSH is holding around 6.80 ( T3, T3 total, T4 are within norms, some to the higher side, some to the lower), and the doctor is recommending that we bump things up to .50mcg. I'm fucking clairvoyant I am...

                  I just need to hear back as to whether there is a new script, or I just double off my current supply.

                  I also read the Kidney Ultrasound report for myself, and was happy to see that they measured the prostate as part of the program, and that my prostate hasn't changed in size since my cancer treatments. Now that makes me really happy...

                  Carry on!

                  Comment


                  • Good to hear. Just keep going.

                    Comment


                    • Great to hear all that!

                      Comment


                      • 8/13/22

                        Cycle Two / Week Two reps/sets

                        Squat -
                        Paused Singles at 110/115kg; Down Sets at 97.5kg 6*3; Sissy Squats orange band 20*3. Some upper body sets and regular single leg work. Beastly hot and humid...made the session no fun at all. That said, the Squats were good, and I handled the conditions pretty well.

                        Bench -
                        Larsen Singles at 77.5/82.5kg; T&G at 75/72.5/70kg *6; 1 Board singles at 60/70/80/90kg; 3 Count sets at 65kg 5*3. Tempo Down Dumbbell sets at 40lbs 8*3; blew up the arms...it is Bench day after all. Better weather, shitty session...I'm back in the Bench doldrums.

                        Deadlift -
                        Paused Singles at 160/172.5kg; Down Set Deads at 150kg 6*3; Tempo Down RDL at 125kg 7*2. Some upper back work, and regular single leg sets, along with Copenhagen Planks. Much better session, better energy levels. Probably the best I've felt in a long time.

                        So, a week at 50mcg of Synthroid, and I'm feeling more of a difference now. Aerobically I'm still sucking wind, but I can do more "work" without feeling crushed.

                        My weight, after topping out at 213lbs back in April, is down to 203lbs +/- 2lbs. The medication is definitely at play here.

                        Progress is progress, and I'm pleased with the trend of things at the moment.

                        Comment


                        • 8/20/22

                          2nd Cycle / Week Three rep/sets

                          Squat -
                          Paused singles at 120/125kg; down sets at 102.5kg 6*3; sissy squats. Some upper back successories, along with normal single leg work. I can see some progress here, it's not showing up with weight on the bar, more in the amount of work I can do.

                          Bench -
                          Larsen singles at 80/84kg; T&G 72.5/73.5/74kg *6; 1 Board singles 65/75/85/90/92.5kg; 3 Count sets at 66kg 5*3. As always, blowing up the arms with lots of Bi and Tri sets. Better Bench session than last week.

                          Deadlift -
                          Paused singles at 172.5/182.5kg; down sets at 152.5kg 6*3; Tempo Down RDLs at 130kg 7*2. Close Grip Bench Tempo Down sets at 67.5kg 7*3, some upper back successories, along with...(all together now) normal single leg sets and Copenhagen Planks. Pretty solid session of pick 'em ups. Close Grip work got a little dicey on the last reps of the last set...I went with out spotters, and almost got pinned on the last rep...oops.

                          SBD Saturday -
                          Paused SSB at 105kg 5*2; 2 Count Bench at 70kg 5*2; Big Wheel Pulls at 173kg 2*2. Lot's of upper body successories: Flys (back and front) Hi Rows and Dumbbell Presses...and yes, regular single leg work. Good session: felt in control on the Squats; forgot my rep scheme on the Bench...should have been 6 reps, not 5; BWPs are progressing nicely.

                          I seem to be making progress under this latest iteration of Synthroid. I can handle more work load, more intensity without paying for it immediately and later in the day. I'm particularly please with the way my knee is responding to the deep squats, and driving with my legs as opposed to pulling with my back on Deadlifts. These past two + years, my knee would blow up like a balloon and stay that way for a few days, but now I can get into positions that I haven't been able to due to pain and swelling. The change in the arthritic condition is the most noticeable improvement with this new medication.

                          Additionally, the problem with my finger on my left hand has improved as well. Again, what ever arthritic condition that had settle into my hand seems to be gone. I'm glad this has resolved itself, as it was making Deadlifting a real pain.

                          And that's the state of the Union at the end of week three...

                          Comment


                          • 8/27/22

                            2nd Cycle - Week Four reps/sets

                            Squat -
                            Paused Single at 125kg (got pinned at 132.5kg; down sets at 100kg 6*3; Sissy Squats with a grey band 20*3. Some upper body assistance work and the normal single leg routine. Wow...I haven't missed at 1322.5kg in...hell, I don't know...forever. Today was one of the no energy / no "pop" days. I really want to put these type of days behind me, but I can see it's gonna be a long slog back to some semblance of my old self.

                            Bench -
                            Paused Larsen singles at 81/84kg; T&G at 76kg 6*3; 1 Board singles at 66/76/81/86/91kg; 3 Count at 68kg 5*3. Single arm dumbbell Benchwork, and the normal "blow up the arms" bi's and tri's extravaganza. Hard to believe that just last cycle I was able to handle mid 90kgs with no problem.
                            Well, at least we're still showing up...

                            Deadlift -
                            Paused Singles at 182.5/192.5kg; down sets at 160kg 6*2; tempo Down RDLs at 140kg 7*2. Assistance work featuring Tempo Down Close Grip Bench at 67.5kg 7*3; some shoulder/back work, and single leg sets. A better day energy wise, but 192.5kg was hard enough that another rep would have been all I had left in me...***shakes head sadly***.

                            SBD Saturday -
                            Paused SSB at 95kg 5*3; 2 Count Larsen at 70kg 6*3; Big Wheel Pulls at 183kg 2*3. Assistance work was Belt Squats, Flys and Rev Flys, Hi Rows and Dumbbell Press...no single leg work today. I was a little tired so I dialed back the weight on everything but the BWPs. To make up for that, i added an extra set to each exercise. And that's the end of this cycle...

                            Amazingly enough, I went out and spent two hours on the range, going through a large bucket of balls...in the same day where I spent 2-3 hours in the gym. I must be feeling somewhat better. I couldn't have done that earlier in the summer. My knee, while it's sore (rotational movements are no bueno), handled the Squats and Pulls and a large bucket of balls pretty well.

                            I've had some input from other folks who have had thyroid issues, and it seems that until you get to the proper dosage, one will have as many bad days as good days. Color me excited...

                            Still, I'm gonna keep showing up: in the gym and on the range. All troubles aside, I still enjoy the process.

                            Comment


                            • 9/3/22

                              Cycle Three / Week One reps/sets

                              Squat -
                              Paused Low Bar singles at 102.5kg; down sets at 97.5kg 4*3; Tempo Down Belt Squats at 100lbs 10*3. Successories consisted of 1 Arm sets and Single Leg sets.
                              This cycle is something new, we're starting at RPE 4 and working our way up to an RPE of 9 in week four. Additionally, I'm playing around with my stance, mainly for shits and giggles, but it actually feels pretty good at the moment...much more fluid.

                              Bench -
                              Tempo Down Larsen singles at 70/75kg; T&G at 67.5kg 7*2; 5 Count Spoto at 57.5kg 7*2. Successories Dumbbell Bench, and blowing up the arms.
                              Again, this weeks sets are at RPE 4, and I think I'm pretty on point as far as that goes. Once again, I'm playing around with my grip width (Shits & Giggles), so all Bench sets are being done with a close grip. Normally close grip makes my right shoulder cranky, but I had no issues during or after the session.

                              Deadlift -
                              Paused Deadlift singles at 150/160kg; down sets at 150kg 4*3. Temp Down, 3 Count Paused Bench at 70kg 1*4. Successories consisted of Flys and Cable Mid Rows, as well as single leg sets featuring 30 second holds. Not fooling around with anything here. just focusing on putting my knees in the right position, and getting a better back extension.

                              SBD Saturday -
                              Tempo Pause SSB 92.5kg 6*2; Larsen Bench at 62.5 8*3; Big Wheel Pulls at 168kg 1*3. Lots of successories: Flys, Revs Flys; Cable Hi Rows; Shoulder Cluster; single leg holds.
                              I hit some golf balls yesterday and my knee was cranky then, today was uncomfortable as well...grrrr.
                              Session RPE was 5, and again I think I was spot on.

                              This week was actually a lot of fun, got to work on some technique issues, and do a little hypertrophy work as well.

                              We're four weeks into the new prescription, and I'll run out in two more. In that sixth week I'm gonna push for the next set of blood work to be done. I'm better, but still not "right". I can handle more volume and more "movement", but intensity is still an issue.
                              I'm waking up earlier and not feeling like the walking dead, but I still run out of gas at some point in the day. So we're still a work in progress...

                              Have a happy Labor Day weekend all y'all.

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