Arien's weightlifting log

[Arien Malec]

Long break, with travel, lower calories, etc. Dropped 2# -- too much too fast. I'm wondering if old guys need to drop much slower.

Today was a mess:
sn: up to 125#, failed twice at 130#
cl: up to 175#, hard recovery
fs: 195#x2, bs: 185#x8
chins.

[Arien Malec]

Did rowing yesterday, big mistake. Also hiking today.

Shoulders a bit tender so skipped the snatches.
c&j: up to 145#, failed at 155.
press + pullup ladder, press at 95#. Didn't hit all rounds.
push sled: 8x25m. First two rounds were upper handles out, lower handles back, but legs were dead so last two were high handles all the way.

Nasty pumpkin + 0% greek yogurt + protein powder afterwards, then a much nicer bowl of farmer's market blueberries.

My birthday today. Time for reflection. Basically, I missed all my goals this year:

1) Oly comp: wimped out + shoulder injury. There was a comp yesterday that I might have made but was listed late, so grr.
2) Increasing total: Worked best ever sn from 130# to 140#, but then lost weight. Increased best clean to 195# at 185# bw. Last 4# weightloss have made a huge cut into progress.

OK, so I'm making decent progress on my fat loss goals, but slow slow slow. Wanted to be down to 180# and lean by now, looks more like 4 more # to 178# to get to 10%.

By age 42:

1) Hit bf% goal
2) Increase weight while staying lean to get back towards 187# (I figure 9-10# of muscle gain are going to take more than a year for me....)
3) Increase total
4) Do a comp or two.

[Derek Weaver]

Happy birthday buddy. The whole Wendler idea of push and pull makes more and more sense to me.

Want to get lean (something on the in side), then maybe strength falls off a touch (out side). Good stuff and nice progress whichever way you slice it.

You'll get there in that competition, be in the right weight class (read: as lean as you want to be), and healthy.

[Arien Malec]

Wednesday:
sn: up to 125#, no uumph to go higher
c&j: up to 155#, cl up to 165#
fs: 195#x1, bs 195x4, bs ladder 1, 2, 3x195#x2 ladders: Move up next time.
press ladder: 95#x1,2,3, 1, 2, 3, 1, 2
chins

[Derek Simonds]

Happy Belated Birthday. I understand completely what you wrote. Best of luck moving on all your goals this year.

[Arien Malec]

Thanks!

Saturday:
Mucho fatigue from ladders.
sn: up to 115 couldn't catch. Down, then back up -- much better, tried a few times at 125#, nothing. Pulling it fine, just wobbly on the catch; fatigue from press ladders, I guess.
cl: up to 175#, hard recovery.
fs: 175#x1, 2, 2
chin: bwx1,2,3,1,2,2

Fatigue for sure.

[Arien Malec]

Two days of lower cals. BF down, so that's good, but....
sn: failed twice at 125#
j: no snap
bs ladders 205#x(1,2,3,1,2,3) -- went inside to eat
superset with
press ladders 95#x(1,2,3,1,1) -- arghhg.

[Derek Weaver]

How low was the food intake?

[Arien Malec]

One day was crazy low -- maybe 1200, all protein. Next day was more like 2000.

But I just calculated my postwork eating -- very insufficient. Eating that bigger high-carb meal just takes all the eating wind out of my sails. Makes sense why I'm dropping strength, but I should be dropping weight like crazy as well.

[Derek Weaver]

1200 cals will definitely mess things up.