99 Problems and a Bench Ain't One

Training Training Logs
41

[quote]Beebopalooa wrote:

[quote]krummdiddy wrote:

[quote]MightyMouse17 wrote:
You’re pretty much between a couple of places they have meets. They have some meets in Amarillo, Dallas, and Gilmer. They also have a few south in the Houston area. Heres a link showing upcoming meets. http://www.nasa-sports.com/Events_Powerlifting.html

I’m very familiar with Abilene. Lots of family and friends have gone to ACU. I’ve been out there a number of times because of that and my grandparents lived in Big Spring. [/quote]
Yea I had a couple of friends go to ACU as well, and my football team plays a team from that area, we played them once in Abilene and once in San Angelo… I know there is going to be a raw meet in Austin in July… My gym is hosting it at the palmer event center in Austin…[/quote]

Awesome, thanks! I was hoping to not have to drive two or three hours to a meet because I’m broke and I drive a gas hog of an SUV lol but if that’s what I’ve gotta do, that’s what I’ve gotta do. It seems like most of the nearest ones are in the DFW area.

But that’s cool! I haven’t been near Abilene long but it’s a cool place. I’ve heard Austin is amazing too, and what little I’ve seen of Fort Worth (only had a chance to drive through when we flew in to Dallas) was badass. At least the plus side of having to drive to different cities for meets is that I’ll get to see some cool places.[/quote]
I totally understand the gas thing man, I had to downsize the last time I bought a car… Now I am more than happy with my little Jeep Cpmpass… Its like a super powered 4 wheeler!! LOL Austin is like no other city you’ll go to in Texas. There is constantly something going on here which sometimes can be irritating with traffic…

42

[quote]krummdiddy wrote:

[quote]Beebopalooa wrote:

[quote]krummdiddy wrote:

[quote]MightyMouse17 wrote:
You’re pretty much between a couple of places they have meets. They have some meets in Amarillo, Dallas, and Gilmer. They also have a few south in the Houston area. Heres a link showing upcoming meets. http://www.nasa-sports.com/Events_Powerlifting.html

I’m very familiar with Abilene. Lots of family and friends have gone to ACU. I’ve been out there a number of times because of that and my grandparents lived in Big Spring. [/quote]
Yea I had a couple of friends go to ACU as well, and my football team plays a team from that area, we played them once in Abilene and once in San Angelo… I know there is going to be a raw meet in Austin in July… My gym is hosting it at the palmer event center in Austin…[/quote]

Awesome, thanks! I was hoping to not have to drive two or three hours to a meet because I’m broke and I drive a gas hog of an SUV lol but if that’s what I’ve gotta do, that’s what I’ve gotta do. It seems like most of the nearest ones are in the DFW area.

But that’s cool! I haven’t been near Abilene long but it’s a cool place. I’ve heard Austin is amazing too, and what little I’ve seen of Fort Worth (only had a chance to drive through when we flew in to Dallas) was badass. At least the plus side of having to drive to different cities for meets is that I’ll get to see some cool places.[/quote]
I totally understand the gas thing man, I had to downsize the last time I bought a car… Now I am more than happy with my little Jeep Cpmpass… Its like a super powered 4 wheeler!! LOL Austin is like no other city you’ll go to in Texas. There is constantly something going on here which sometimes can be irritating with traffic…[/quote]

Lol I bet! That’s the one positive to living in BFE, there’s only one or two times a year where there’s something going on that brings in people from out of town.

Today’s workout…

5/26/13

Leg/Ab Day

3x3 squats 155 lbs - I’m getting to a weight now with both squats and deadlifting where I’m really noticing it if my form isn’t perfect, so I’m dropping weight next time so I can really focus on my form being flawless.
2x12 hanging leg raises - I can actually do straight-legged ones now while hanging instead of in the Roman chair!
2x10 rotating hanging leg raises - I don’t know what these are actually called, but I can still only do them in the Roman chair.
2x10 GHR negatives
2 sets of 30 second handstands
3x10 box jumps - added in some variation to make them more difficult cause I’m running out of shit to stack

43

Ugh… pretty miserable workout today, which sucks cause I was so pumped when I went into the gym! For whatever reason I was weak as shit today and I’m also having really bad pains in the tops of my traps on both shoulders. Happened last night on the left side and then again today on both sides… it’s like if I tense my traps at all they just cramp up and I lose all ROM. Anyone ever have something like this happen or know what causes it?

So, today’s workout…

5/29/13 - Accessory/Bodyweight Day

Pull-ups
7 reps
5 reps
5 reps

Assisted Pistol Squats
10 reps per leg
10 reps per leg

Upside-Down Crunches
5 reps
5 reps
5 reps

Handstand Push-ups
5 reps

Couldn’t do any more than that, my shoulders were killing me and I was breathing like I’d just pulled a 1RM after doing practically nothing. Just one of those days, ugh.

44

[quote]Beebopalooa wrote:
Ugh… pretty miserable workout today, which sucks cause I was so pumped when I went into the gym! For whatever reason I was weak as shit today and I’m also having really bad pains in the tops of my traps on both shoulders. Happened last night on the left side and then again today on both sides… it’s like if I tense my traps at all they just cramp up and I lose all ROM. Anyone ever have something like this happen or know what causes it?

So, today’s workout…

5/29/13 - Accessory/Bodyweight Day

Pull-ups
7 reps
5 reps
5 reps

Assisted Pistol Squats
10 reps per leg
10 reps per leg

Upside-Down Crunches
5 reps
5 reps
5 reps

Handstand Push-ups
5 reps

Couldn’t do any more than that, my shoulders were killing me and I was breathing like I’d just pulled a 1RM after doing practically nothing. Just one of those days, ugh.[/quote]
Those days happen, I have been feeling weak the last week or two… For me I think it is because my protein is down so I am not recovering quite as well as I was…

45

[quote]krummdiddy wrote:

[quote]Beebopalooa wrote:
Ugh… pretty miserable workout today, which sucks cause I was so pumped when I went into the gym! For whatever reason I was weak as shit today and I’m also having really bad pains in the tops of my traps on both shoulders. Happened last night on the left side and then again today on both sides… it’s like if I tense my traps at all they just cramp up and I lose all ROM. Anyone ever have something like this happen or know what causes it?

So, today’s workout…

5/29/13 - Accessory/Bodyweight Day

Pull-ups
7 reps
5 reps
5 reps

Assisted Pistol Squats
10 reps per leg
10 reps per leg

Upside-Down Crunches
5 reps
5 reps
5 reps

Handstand Push-ups
5 reps

Couldn’t do any more than that, my shoulders were killing me and I was breathing like I’d just pulled a 1RM after doing practically nothing. Just one of those days, ugh.[/quote]
Those days happen, I have been feeling weak the last week or two… For me I think it is because my protein is down so I am not recovering quite as well as I was…[/quote]

Oh yeah, that would do it. Those weak moments suck, but ugh, they happen. Unfortunately.

46

I had my first lesson with my posing coach this morning and thank GOD this chick really knew her shit. She encouraged me to enter the figure contest in November so I’m going to start training for that. Hence, my program has had some minor changes.

5/31/13 - Heavy Compound Day

Deadlifts
5 reps 165
8 reps 135
8 reps 135

I’ve been really trying to fix my form and drop my butt more so as a result my weights have plummeted (and I totally overestimated my strength on the first set) but given what I’m trying to do right now, some lower weight/slightly higher rep stuff isn’t the end of the world, much as I hate anything over five reps lol.

Bench
5 reps 115
5 reps 115
5 reps 115

I honestly don’t know how that shit happened because I almost failed the first set. And then the other two were easy. I THINK I should be able to do a plate for my 1RM now so I’m pretty excited to test it out at some point.

OHP
5 reps at 70
5 reps at 70
5 reps at 70

HIIT
10 minutes, 10 incline during breaks and 6-7 incline during sprints

I hate cardio. I hate cardio so much. I’ve never done HIIT on an incline but my coach recommended it to work my glutes and oh lord. I literally thought my lungs would explode. I am such a little bitch.

47

6/1/13 - I Hate My Life Day

HIIT
Ten minutes, 6 incline for sprints and 9 incline for walking.

HIIT doesn’t seem to stress out my muscles much, but when it’s on an incline I’m struggling to breathe about five minutes in because I suck. So hopefully if I start doing a little bit every day, my respiratory system will become more accustomed to it, because right now that’s what’s holding me back the most.

48

[quote]Beebopalooa wrote:
6/1/13 - I Hate My Life Day

HIIT
Ten minutes, 6 incline for sprints and 9 incline for walking.

HIIT doesn’t seem to stress out my muscles much, but when it’s on an incline I’m struggling to breathe about five minutes in because I suck. So hopefully if I start doing a little bit every day, my respiratory system will become more accustomed to it, because right now that’s what’s holding me back the most.[/quote]
Yea that incline makes it a lot more difficult… I slowly ramp it up to 15 and then slowly down… If I go straight to it I can’t do it… but I keep it slow, I was at 2.5 but last time I bumped it up to 3.0

49

[quote]krummdiddy wrote:

[quote]Beebopalooa wrote:
6/1/13 - I Hate My Life Day

HIIT
Ten minutes, 6 incline for sprints and 9 incline for walking.

HIIT doesn’t seem to stress out my muscles much, but when it’s on an incline I’m struggling to breathe about five minutes in because I suck. So hopefully if I start doing a little bit every day, my respiratory system will become more accustomed to it, because right now that’s what’s holding me back the most.[/quote]
Yea that incline makes it a lot more difficult… I slowly ramp it up to 15 and then slowly down… If I go straight to it I can’t do it… but I keep it slow, I was at 2.5 but last time I bumped it up to 3.0[/quote]

Adding any incline is just like… death. Instant death. I was breathing like I should have been on my way to the ER when I ran this morning, which is hilariously embarrassing.

6/2/13 - Leg Day

Squats
8 reps at 95
8 reps at 95
8 reps at 95

Only squatting 95 is also super embarrassing, but I want my form to be perfect and I need to be doing more high-rep stuff anyway (groan) so that requires taking a few steps back. Like good form always does, it’ll pay off in the end.

Upside-down Crunches
5 reps
5 reps
5 reps

At some point I will fall and land on my head and it will be hysterical.

Hip Thrusts
8 reps at 45
8 reps at 65

I quit there because I wasn’t sure that I was doing it right and my hip was feeling weird.

Hanging Leg Raises
12 reps
12 reps

Handstands
30 seconds
30 seconds

GHR negatives
10 reps
10 reps

HIIT

10 minutes, 6 incline for sprints and 9 incline for breaks

As mentioned before, still a total wuss when it comes to cardio

50

[quote]Beebopalooa wrote:

[quote]krummdiddy wrote:

[quote]Beebopalooa wrote:
6/1/13 - I Hate My Life Day

HIIT
Ten minutes, 6 incline for sprints and 9 incline for walking.

HIIT doesn’t seem to stress out my muscles much, but when it’s on an incline I’m struggling to breathe about five minutes in because I suck. So hopefully if I start doing a little bit every day, my respiratory system will become more accustomed to it, because right now that’s what’s holding me back the most.[/quote]
Yea that incline makes it a lot more difficult… I slowly ramp it up to 15 and then slowly down… If I go straight to it I can’t do it… but I keep it slow, I was at 2.5 but last time I bumped it up to 3.0[/quote]

Adding any incline is just like… death. Instant death. I was breathing like I should have been on my way to the ER when I ran this morning, which is hilariously embarrassing.

6/2/13 - Leg Day

Squats
8 reps at 95
8 reps at 95
8 reps at 95

Only squatting 95 is also super embarrassing, but I want my form to be perfect and I need to be doing more high-rep stuff anyway (groan) so that requires taking a few steps back. Like good form always does, it’ll pay off in the end.

Upside-down Crunches
5 reps
5 reps
5 reps

At some point I will fall and land on my head and it will be hysterical.

Hip Thrusts
8 reps at 45
8 reps at 65

I quit there because I wasn’t sure that I was doing it right and my hip was feeling weird.

Hanging Leg Raises
12 reps
12 reps

Handstands
30 seconds
30 seconds

GHR negatives
10 reps
10 reps

HIIT

10 minutes, 6 incline for sprints and 9 incline for breaks

As mentioned before, still a total wuss when it comes to cardio[/quote]
LOL yea my HR hits 175 from time to time

51

[quote]krummdiddy wrote:
LOL yea my HR hits 175 from time to time [/quote]

Lol same here! More often than I would like it to, actually. At least I’m not the only one haha.

6/3/13 - I Hate My Life Slightly Less Day

HIIT
12 minutes, 6 incline for sprints and 9 incline for breaks

This was the first time I didn’t feel like I was about to die after only a few minutes! So at least I’m progressing even if it’s still hysterically bad.

Also spent a good twenty minutes practicing my figure posing today… oh my lord. I apologize to figure athletes everywhere for ever thinking that all they do is stand on a stage and look pretty. Everything on my body hurts. Heels together, toes apart, quads turned out, butt and legs flexed but knees unlocked, butt out, stomach in, chest up, lats spread, butt out, shoulders back, hands loose, chin up, butt out, and oh yeah, SMILE LIKE YOU’RE NOT A FUCKING LUNATIC FOR DOING THIS WILLINGLY, all while wearing five-inch heels. I think powerlifting would have been the easier of the two options.

52

[quote]Beebopalooa wrote:

[quote]krummdiddy wrote:
LOL yea my HR hits 175 from time to time [/quote]

SMILE LIKE YOU’RE NOT A FUCKING LUNATIC FOR DOING THIS WILLINGLY, all while wearing five-inch heels. I think powerlifting would have been the easier of the two options.
[/quote]
LOL

53

[quote]krummdiddy wrote:

[quote]Beebopalooa wrote:

[quote]krummdiddy wrote:
LOL yea my HR hits 175 from time to time [/quote]

SMILE LIKE YOU’RE NOT A FUCKING LUNATIC FOR DOING THIS WILLINGLY, all while wearing five-inch heels. I think powerlifting would have been the easier of the two options.
[/quote]
LOL [/quote]

It really is ridiculous. I’m so sore from posing practice yesterday that it’s just stupid. Totally worth it for the WTF looks I’m getting for wearing high heels at the gym though. And the worst part? I’m actually starting to really have fun with it. Obviously I’m in need of some hardcore medication.

6/4/13 - Bodyweight/Accessory Day

Pull-ups
7 reps
6 reps
6 reps

Pistol Squats (Assisted)
10 reps per leg
10 reps per leg

Handstand Push-Ups
5 reps
5 reps
5 reps
5 reps
5 reps

Hyperextensions
12 reps at 45 lbs
12 reps at 45 lbs

Tricep Pushdowns
12 reps at 30 lbs
11 reps at 30 lbs

Seated Cable Rows
10 reps at 110 lbs
6 reps at 110 lbs

By the time I got to rows I was just destroyed… definitely taking a much-needed day off from the gym tomorrow. I felt like I was gonna puke the whole time and I only got about five minutes of posing practice in.

54

Took a very much needed day off yesterday… oh god it felt good. Cardio is doing wonders for me as far as leaning out goes, so at least the torture is worth it.

6/5/13 - Heavy Compound Day

Deadlift
8 reps at 135 lbs
8 reps at 135 lbs
8 reps at 135 lbs

Weak as shiiiit but at least my form is getting better. I really hate doing more than five reps for deadlifts though.

Bench
8 reps at 100 lbs
8 reps at 100 lbs
8 reps at 100 lbs

I hurt my shoulder when I first started lifting because I had no clue what I was doing so I’ve always used a more narrow grip when benching, but at the manager of our gym’s suggestion I tried a bit wider grip today and OH LORD it was awesome. No shoulder pain and I felt way more stabilized.

OHP
6 reps at 70 lbs
6 reps at 70 lbs
5 reps at 70 lbs

Miiiight have been able to get six on that last set but my form would’ve been crap, so oh well.

HIIT
10 minutes, 6 incline for sprints and 9 incline for breaks

Back to not being able to breathe. Ugh. Frustrating.

55

6/7/13 - At Least I Have Abs Day

HIIT
12 minutes, 9 incline for breaks and 6 incline for sprints

Also had a good posing lesson this morning, my coach gave me some good tips and even pointed out a major flaw in my training. I have embarrassingly little to show in the lats department and it wasn’t until this morning that I realized why - that shoulder injury I think I mentioned in my previous post has forced me to use a narrow grip on pretty much everything, so my lats are just… not there. So hopefully with that little change I can get a better V going.

56

Made a few changes at the suggestion of RDS…

6/8/13 - Leg/Ab Day

Front Squats
15 reps at 45 lbs
15 reps at 45 lbs
15 reps at 45 lbs
15 reps at 45 lbs
15 reps at 45 lbs

Still working on not vomiting up everything I’ve ever eaten. Oh dear god my quads. Was originally going to do some back squats too but there was no way in hell that was happening.

Hip Thrusts
12 reps at 95 lbs
12 reps at 95 lbs

I still don’t think I’m doing these right because they hurt my calves like a BITCH but I don’t feel it in my glutes or hammies at all.

Hanging Leg Raises
12 reps
12 reps

GHRs
10 reps
10 reps

I can ALMOST do full ones now. I can’t go all the way down so I have to catch myself a bit before bringing my upper boy back up, but it’s progress.

Chin-Ups
8 reps
6 reps

Definitely going to be adding in leg press next time, my ankles were bugging me so I stopped there (too much posing practice in five inch heels).

57

6/10/13 - Bodyweight/Accessory Day

Pull-ups
5 reps
5 reps
5 reps

Tried a wider grip and my shoulders were not having any of that, so switched to my normal grip for the last set.

Leg Press
10 reps at 155 lbs
10 reps at 155 lbs

Handstand Push-Ups
5 reps
5 reps

Wrists were bugging me today, but at least I got better depth on the reps I did get in.

Hyperextensions
10 reps at 10 lbs
10 reps at 10 lbs

Holding on to a 45 lb plate is really friggin hard for me because it’s wider than I am, so I decided to drop weight and just hold it straight out over my head to make it more difficult.

Tricep Pushdowns
12 reps at 30 lbs
12 reps at 30 lbs

Lat Pulldowns
10 reps at 80 lbs
10 reps at 80 lbs

My posing coach was telling me about how I need to work on being looser in my hips when I transition poses, so in order to help with that as well as crush any dignity and self-consciousness I might have left, I tried Zumba for the first time. I have no idea what the fuck I just did for an hour besides shake my butt at a bunch of middle-aged ladies and skinny fat high school girls, but I can say that both goals were achieved. Doing HIIT has definitely helped my cardio endurance though because even after an hour I was still breathing totally normally and in fact went on to do HIIT for about ten minutes. Suck it, Zumba.

58

6/13/13 - Heavy Compound Day

Except they’re really not heavy compounds anymore. Just compounds. Sad.

Deadlifts
8 reps at 145 lbs
8 reps at 145 lbs
8 reps at 145

Dumbbell OHP

10 reps with 25 lb dumbbells

The power cage was being used and I hate dumbbells, so I just switched to push-ups after the first rep. I didn’t get all of them in the other anyway.

Handstand Push-Ups
8 reps
8 reps

Bench Press
8 reps at 105 lbs
10 reps at 105 lbs
12 reps at 105 lbs

Yeah I didn’t think that shit was gonna happen. Just the slight change in my grip and some better breath control is improving my bench so much it’s stupid.

HIIT
5 minutes, 6 incline on sprints and 9 on break

This much running is murdering my calves and not in a good way, so I’m gonna cut it back to running maybe every other day or every two days.

59

Wow I am so bad at updating this. Okay, here’s the last week or so…

I’ve significantly cut out cardio because the pain in my calves is crippling now. Gonna be trying a few things to help relieve it cause if I even do a light jog for a step or two, I end up limping for the rest of the day.

6/16/13 - Leg/Ab Day

Front Squats
15 reps at 50 lbs
15 reps at 50 lbs
15 reps at 50 lbs
15 reps at 50 lbs
15 reps at 50 lbs

High volume front squats make me hate my life.

Chin Ups
7 reps
6 reps

GHR negatives
10 reps

Hanging Leg Raise
12 reps
12 reps

Ran out of time before I had to go to work, but at least I got the meat of my workout in.

–

6/18/13 - Bodyweight/Accessory Day

Pull-ups
8 reps
7 reps
6 reps

Leg Press
10 reps at 185 lbs
10 reps at 185 lbs

Handstand Push-Ups
5 reps
5 reps
5 reps
5 reps
5 reps

FINALLY got to the point where I can do full depth for reps. Only took me six months to get there…

Lat Pulldowns
10 reps at 90 lbs
10 reps at 90 lbs

This lift was sort of the highlight of my workout because the guy using the lat pulldown before me was a total skinny bro lifter who was just checking himself out in the mirror the whole time and was walking around like he was a badass… I asked to work in and had to up weight from what he was doing and it was cake. He didn’t look happy. I lol’d.

Tricep Pushdowns
6 reps at 40 lbs
15 reps at 30 lbs

Fuck my triceps though for real.

Hyperextensions
10 reps at 10 lbs (held out above head)
10 reps at 10 lbs (held out above head)

HIIT
15 minutes, no incline, only did 7 mph for the “sprints” cause my calves were gonna explode.

–

6/20/13 - Hitting up compounds like a bitch Day

Deadlift
8 reps at 155 lbs
8 reps at 155 lbs
8 reps at 155 lbs

Thank god my body has finally gotten over its temper tantrum at doing higher rep stuff, because now the weight feels as easy as it should.

OHP
6 reps at 70 lbs
6 reps at 70 lbs
6 reps at 70 lbs

Bench Press
5 reps at 110 lbs
5 reps at 110 lbs
5 reps at 110 lbs

60

6/22/13 - Leg/Ab Day

Front Squats
15 reps at 55 lbs
15 reps at 55 lbs
15 reps at 55 lbs
15 reps at 55 lbs
15 reps at 55 lbs

I hate front squats. I hate them so very very much.

Chin-Ups
9 reps
7 reps

Straight-Legged Hanging Leg Raises
12 reps
12 reps

Cable Leg Curls
10 reps per leg at 40 lbs
10 reps per leg at 40 lbs

I’ve never been able to adjust the leg curl machine so that it’s comfortable for whatever reason, but using the foot attachment for the cables worked awesomely. I’m glad it worked out, because I’d rather use a cable than a machine any time.

GHR
7 reps

My hamstrings were done at this point. Still can’t do a full one but getting much closer.

Also, a few people in the gym have now commented on how much I’ve been leaning out, which feels awesome. It’s one thing for me to notice a difference, but it’s another to have other people commenting on it. What’s even better is that I’m weighing in at about 142 lbs, which means I’m still hanging on to plenty of muscle. The last time I had abs was when I cut down to under 130, so to be over 10 lbs heavier but be just as lean feels absolutely amazing.