lobsteriffic Posted June 7, 2011 Share Posted June 7, 2011 Looking good! I have terrible lunge balance too. Right now I'm doing static lunges and I STILL almost fall over. WTF? Link to comment Share on other sites More sharing options...
Adena Posted June 8, 2011 Author Share Posted June 8, 2011 Squat Day Stretching for about ten minutes....I think someone has swiped both of the foam rollers from the power room. I can't find them anywhere else in the gym. Might have to spring for one of my own. Parallel Squat: 1x5x451x5x1351x5x1551x5x175 A2G Squat: 1x8x1351x7x1351x5x135 Front Squat: One weird, wobbly set where I almost fell over, then stood up with it, racked it, and took a moment to collect myself, then... 3x3x95 Not all of these were to parallel. I was having a lot of balance issues. I think that's the main difficulty with front squats, at least for me. Lunges with 45 lb plate held overhead: 3x8 steps, each side A longer than usual squat day for me, but it was fun. So I decided after last month I was getting way too exhausted. I'm not sure if it's from beginning four days of lifting again, or from trying to switch up the assistance. Since I really want to continue doing four days of lifting per week, I decided just to go back to doing all of the same body part during one session, instead of switching from one body part to another. Hopefully I'll just adjust to doing four days of strength training soon. Link to comment Share on other sites More sharing options...
Adena Posted June 8, 2011 Author Share Posted June 8, 2011 Looking good! I have terrible lunge balance too. Right now I'm doing static lunges and I STILL almost fall over. WTF? Oh, thanks! I'm glad I'm not the only one...I'm not exactly naturally graceful or athletic. I guess maybe that's why I have terrible balance. I mean, I've been working those lunges for about a year and still have problems. Seriously? Grr. Link to comment Share on other sites More sharing options...
Adena Posted June 13, 2011 Author Share Posted June 13, 2011 Deadlift Day Well, I ended up doing things a little out of order this week. I was intending to do the Bench Bash at my gym on Saturday but I missed weigh-ins. Sounds like there were some really strong girls. I would've lost, but it would have been fun. Oh well. Deadlift: 1x5x1351x5x1751x5x1951x5x220 Rack Pulls: 1x3x245 from knees2x1x245 from about mid-shin Assisted Wide Grip Pull-Ups: 1x10 with about 48 lb assistance1x6 with about 42 lb assistance1x4 with about 42 lb assistance Farmer's Walks: 3x90 or 95 each hand Plate Pinches: 3 sets to failure, each hand Link to comment Share on other sites More sharing options...
Adena Posted June 17, 2011 Author Share Posted June 17, 2011 Bench Day Bench Press: 1x5x451x5x801x5x901x8x100 Pyramid Down on Bench Press: 1x8x951x10x901x8x851x8x801x8x75 I think I just really was losing steam after that unexpected 1x8x100, and perhaps not resting enough between sets during the pyramid. BOR: 2x12x951x10x95 Push-Ups: 1x121x101x6 I think that was all I had time for. Overhead Press Day Military Press: 1x3x451x3x551x3x601x4x70 Also a good sign. Thanks for progressing slightly, upper body! Push Press: 1xfailx803x3x75 Overhead Shrugs: 3x10x75 Dips: 1x101x81x6 These frickin' hurt, after Tuesday's bench day. Well, normally I don't do things in that order, so my overhead press day is normally not so close to my bench day. Next week will be better. Assisted Chin-Ups (36 lb): 1x121x61x5 I plan to go in on Saturday and do my squat day. Things are all out of wack this month. Hopefully I'll really do four days of lifting per week pretty soon. It's not a soreness or recovery issue, it's more of a time management issue. Link to comment Share on other sites More sharing options...
lobsteriffic Posted June 17, 2011 Share Posted June 17, 2011 8x100!! Nice! Link to comment Share on other sites More sharing options...
Adena Posted June 20, 2011 Author Share Posted June 20, 2011 Thank you! Alas, I had trouble getting into the gym often enough last week. However, we did manage to harvest another round of collard greens and strawberries, our first round of snow peas, and began work on our large arbor for the kiwi vines. Oh well, today is the start of a new week! Link to comment Share on other sites More sharing options...
Adena Posted June 21, 2011 Author Share Posted June 21, 2011 Squat Day Foam rolling and stretching for about 10 minutes Parallel Squat: 1x3x451x3x1451x3x1651x3x185 Oly Squat (A2G): 3x8x135 Front Squat: 3x3x95 Lunges with 45 lg plate held overhead: 3x8 steps each side1x5 steps each side Foam rolling for about five minutes Link to comment Share on other sites More sharing options...
Adena Posted June 23, 2011 Author Share Posted June 23, 2011 Bench Day Bench Press: 1x3x451x3x851x3x951x3x1101x6x1001x7x951x8x901x9x851x10x80 BOR: 2x10x951x7x95 Tricep Extensions: 2x12x301x10x30 Nothing too outstanding this week, and tonight we'll see how deadlifting goes. At least for the most part, this month is going pretty well. Hopefully I'll have some time for cardio tomorrow, and I'll get back in the gym on Saturday or Sunday, possibly both. My dogs woke me up at 3:20 in the morning tonight and barked pretty steadily until I was planning to get up, at 6:15. Thanks, dogs. So I'm pretty exhausted, but I'm trying to shovel food in and I'm hoping for the best tonight. Link to comment Share on other sites More sharing options...
chewybaws Posted June 23, 2011 Share Posted June 23, 2011 Things are looking good! Are you pretty much hitting PR's every cycle just now? Link to comment Share on other sites More sharing options...
Adena Posted June 23, 2011 Author Share Posted June 23, 2011 Mmm, not quite. Last month I ended up spending a lot of time dealing with some other situations and not getting in the gym enough, so I did the same assumed 1RM all over again for this month. That being said, I must've recovered pretty well to bench 8x100 last week. That is not usual for me and made me pretty happy. This week is a little lackluster so far, but we'll see what happens tonight. I think as long as I concentrate on my calories a little better next week I should do ok. I was also thinking of doing German Volume Training next month to switch things up. Link to comment Share on other sites More sharing options...
MaryStella Posted June 24, 2011 Share Posted June 24, 2011 impressive weights! whoo hoo! Link to comment Share on other sites More sharing options...
Adena Posted June 27, 2011 Author Share Posted June 27, 2011 Deadlift Day Sigh......ok. I've been kind of noticing this for the last couple of months but have been in denial. I'm getting a pudgy tummy and a pretty disgusting physique and my strength gains are really not all that impressive compared to how much weight I've put on. I have kind of lost my enthusiasm for powerlifting lately. That being said, I'm not giving up, at least not yet. I just need a month to cut and do something different. My body is screaming out for a change and demanding less calories. Yes, really. I have indigestion like all the time now. But since this weekend when I just tried to cool it, the indigestion went away. It's totally just because of the amount of calories, not a specific food. So anyway, my deadlift day started out pretty lackluster: Deadlift: 1x3x1351x3x1851x3x2101x3x235 Rack Pulls: failx245failx245 ......and then I just decided to make it into a cardio day, so I spent 20 or so minutes on the stationary bike. Good enough. I'm thinking I'll just spend this week cutting back on calories and doing cardio, then attempt to go into German Volume Training next week and stick to that for about a month, and see where I am at that point. Link to comment Share on other sites More sharing options...
Adena Posted June 28, 2011 Author Share Posted June 28, 2011 So far I've done some HIIT and lost three pounds...we'll see what the rest of the week brings. I just hope I don't lose too much of my strength. As far as the diet goes, so far I just gave up the protein shake and the almonds, and then cut back on sugar and carbs, but I didn't eliminate them entirely. Link to comment Share on other sites More sharing options...
chewybaws Posted June 28, 2011 Share Posted June 28, 2011 Get some barbell complexes on the go! Link to comment Share on other sites More sharing options...
Adena Posted June 29, 2011 Author Share Posted June 29, 2011 I just looked that up, and it sounds similar to GVT, which is a 10x10. Yep, something like that is around the corner for me...Do you have a suggestion? I was just going to do GVT since I've done it before. Link to comment Share on other sites More sharing options...
chewybaws Posted June 29, 2011 Share Posted June 29, 2011 It's just supersetting multiple barbell exercises without putting the bar down. For high intensity cardio mostly. Like do 5 of each - deadlifts, hang cleans, front squat, push press Link to comment Share on other sites More sharing options...
Adena Posted July 12, 2011 Author Share Posted July 12, 2011 Oh, without any rest between sets at all? Sounds challenging! I might have to give it a try. I think I might just make up my own training program using supersets, I guess. Does 40% of my 1RM sound reasonable for like, over 12 reps of each exercise? Well.....if I was going to start with deadlifts and eventually get to a push press without changing the weight, it would obviously have to be less, but I could do something a little different than that example. Maybe one minute rest between each set and an appropriate weight for each exercise so the deadlifts and hang cleans would still be as challenging as overhead pressing. Hm...I'm deciding whether to continue with my cardio outdoors after work tonight. It looks rainy, so I think I'm going to head back to the gym cardio with weights tonight! I'll let you all know how it goes. I'm going in without much of a plan. But I'm re-reading some articles on German Volume Training just in case I end up getting to the gym and not wanting to "wing it." Link to comment Share on other sites More sharing options...
Adena Posted July 13, 2011 Author Share Posted July 13, 2011 Well, for the last two weeks I have focused on cardio. I missed it. I did some interval training, and also some distance just because it's a stress reliever for me. I also went on a few long bike rides with the husband, and long hilly hikes with the dogs. Fun "vacation." Anyway, so far I have only lost 5 pounds, but it's better than nothing. It would be really nice to get under 132 for the meet at the Iowa State Fair I'm hoping to enter. I can't seem to get a solid answer from anyone about how to register for it, so it may not happen. But anyway, it's been nice to try to slim down and give my digestive system a bit of a break. It's kind of funny how good it feels just to allow myself to be hungry some of the time. My stomach is much happier with me right now. We picked our first zuchinni and round of cucumbers, as well as probably the last round of green beans, snow peas, and sugar snap peas. Our cauliflower is finally looking like cauliflower, and we have a wee little baby watermelon forming. So the garden is becoming a pretty fun hobby, and helping me stay healthy. Plus, it's really nice to have almost free organic produce all the time. Link to comment Share on other sites More sharing options...
Adena Posted September 28, 2011 Author Share Posted September 28, 2011 Ok, I'm back! The garden got pretty out of control so I ended up spending the summer doing cardio and lots of time was spent in the garden. We got a lot of use out of it, it just takes time to weed, water, harvest, and preserve everything. Aaaaaanyway...I really missed lifting heavy so I went straight back to the 5/3/1. Strict Overhead Press: 1x5x451x5x551x5x601x5x65 Push Press: 3x5x65 Overhead Shrugs: 3x10x65 Dips: 3x5 Assisted Chin-Ups (48 lb assistance): 1x121x81x5 Not too bad on the main lift, but I definitely lost steam throughout the training session. I'm way sore, so I'm not sure when I'm going to get to squat day. Oh, and I turned 31 yesterday, happy birthday to me. Link to comment Share on other sites More sharing options...
SeaSiren Posted September 28, 2011 Share Posted September 28, 2011 Great to see you back. Happy Birthday! Link to comment Share on other sites More sharing options...
Adena Posted September 29, 2011 Author Share Posted September 29, 2011 Squat Day Parallel Squats: 1x5x451x5x951x5x1151x5x1351x5x1451x5x155 That last one was kind of a grinder, so I figured I better not try 165 right away on my first week back. I didn't lose tooooo much strength, though... A2G Squats: 2x5x1351x4x135 Lunges with 45 lb plate held overhead: 3x10 steps (5 each foot) We just got a GHR machine in the power room but I forgot to use it! Oh well, there's always deadlift day. Link to comment Share on other sites More sharing options...
Adena Posted October 3, 2011 Author Share Posted October 3, 2011 Bench Day Bench Press: 1x5x451x5x651x5x751x6x85 1x6x801x8x751x10x701x10x651x12x60 Hm. Way to go. Didn't see that coming. BOR: 1x10x851x8x851x7x85 This was about the point when I decided to lighten the weight on most of my assistance exercises in general so I can do higher rep work. Push-Ups: 1x81x51x4 I figured I about had it at this point, and went home. I intended to do some more tricep work, but there's always next week. Deadlift Day Deadlift: 1x5x1351x5x1551x5x1851x3x195 Thought I'd be able to do a little more than this, but my hands just can't hold onto the bar since I took so long off. My back felt pretty fresh still at this point, though. Rack Pulls: 1x2x2052x1x205 Farmer's Walks with a 45 lb plate in each hand: 3 sets GHR 3x5 Plate Pinches with two 5lb plates: 3 sets each hand Ol' lefty sure is wimpy these days. But still, after looking over my journal it doesn't seem as though I went backwards too far from taking the summer off, so that's a nice surprise. This week is going to be a little tough since they're asking us for overtime, which means I'll get into the gym even later than usual and it'll throw my night off, but I'm going to do my best to get four solid training sessions in this week anyhow. If I do it like last week and make Saturday and Sunday two of the four training days, it shouldn't be too difficult. Link to comment Share on other sites More sharing options...
Adena Posted October 20, 2011 Author Share Posted October 20, 2011 Wow, I'm terrible at updating my training log sometimes. I'll just give you the highlights of my Week 3: My best strict overhead press was 1x1x70. My best parallel squat was 1x2x165. My best bench was 1x5x90. My best deadlift was 1x2x215. It'll come back. This week I'm deloading, which has been fun so far. Last night I got to see one of my favorite bands, Bane, so that was pretty sweet. I'll be rockin' this really goofy Bane muscle-T at the gym tonight. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted October 21, 2011 Share Posted October 21, 2011 Haha ok you definitely just answered my question about Edge Day. I didn't realize you were into hardcore. I love Bane, they're so good live. Link to comment Share on other sites More sharing options...
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