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the 3-week difference

After 3 weeks of lifting again, there are some noticeable changes and results.

— Approximate increase of 18% with deadlifting strength, based upon using a one-rep max calculator on the AMRAP (as many reps as possible) sets of the 5-3-1 template I’m using.

— my body had taken on a kind of slack look to it from the lack of strength training. That slack look is gone. I’m on the skinny side again though. I lost weight during the year and now touch the scale at around 150 pounds.

— the left arm and shoulder looks to be regaining some muscle. That was one of the worst parts with the frozen shoulder, the arm and shoulder couldn’t do too much work and there was muscle loss.


It’s still important to be patient. I see the improvements coming in and they tempt me — do more work! Hurry it along! But that might not be true. You need rest and recovery, so the body can rebuild, so the nervous system can recharge.


I finally figured out a good way to do back squats without a rack, but with 2 sawhorses, along with the fact that my left shoulder won’t let me put my hand on the bar if it’s laying on my traps. I put the bar up on the sawhorses, and then I loop the lifting straps I have onto the bar. I squat down underneath the bar, then use my right hand to pull a strap into reach of my left hand, then grab the other strap with my right hand. With those straps I can hold the bar in position. Then I start the squat from the bottom. It works really nice and gives me a way to back squat instead of zercher squat. And thanks to the practice with goblet squats, I’m being very conscious of making sure I squat, rather than leaning forward and then doing a good morning. I also get to squat much deeper than I could with the zercher squats. And you know what? For the first time I think I’m getting a real good bit of work with the glutes.

I had tried the strap idea with front squats before, but I could never get comfortable with how for me the front squat bar position seems to sit very tight against my throat. Seriously hard to breathe. Maybe I’m just being wimpy about it, but maybe it’s also possible that my physical form does put the bar tighter on my throat than for others.

Anyhow, I feel good having found a way to do deep back squats in spite of not having a rack and a left shoulder that still has to thaw out. It’s pretty safe too, since if I can’t squat a weight back up, I just drop down until the sawhorses catch the bar.


We’re approaching the bottom of darkness here in the northern hemisphere. Something I didn’t realize until a few years ago is that the loss or gain of time for sunrises and sunsets is not symmetrical. In fact, right about now, where I am, there is no more loss of daylight at sunset. By this weekend, the sunset time will start growing later. That’s the most important one for me. I hate, hate, getting home from work and it’s almost dark. I like to have some light left to me at the end of the day.

Of course that means it won’t be until some point in early January when the sunrises will reverse course, but that’s not as hard on me.

Still, today is going to be tough. Foggy, gray, dismal, dreary. It’s going to be one of those days where I will feel so thirsty for light it’s almost like the thirst I felt when I became diabetic almost 28 years ago. A desperate thirst for light, like my body might start wasting away


Just got back my bloodwork results. A1c of 6.2%, first one I had over 6 in a while, but I don’t mind it. I’ve tried to be a bit more relaxed on things and also have fewer hypos. Lipids were good, total cholesterol of 183, HDL 75, LDL 97, and triglycerides of 54. So my doctor ought to be happy with those.

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