I ruined a perfectly good work out day once due to birthday cake the previous night. How does everyone do it, eat fast food every day?
I love your pull ups. Why did you split them up?
Do you have a video of your push press? Could you describe it?
Thanks
Michele
[quote]aeromom wrote:
I ruined a perfectly good work out day once due to birthday cake the previous night. How does everyone do it, eat fast food every day?
I love your pull ups. Why did you split them up?
Do you have a video of your push press? Could you describe it?
Thanks
Michele[/quote]
I don’t have video’s of the push press but the trainer just described them as a regular bench with a couple second pause at the bottom.
Regarding the pull ups. I just do 3-5 sets to failure. Usually the max I can do on the first set is 7. Today I did 9. The most for me ever. Yay.
I’m not sure how people can eat fast food everyday. Even outside of the fat etc, I just feel gross and hung over. Although it wasn’t all bad. I was having beer and nachos with an ex and it was nice to re-connect and remember how much I enjoyed his company.
Sunday Apr. 6 (Gym) M.E.
Deep Pulls:
135x1x5
155x1x3
175x1x2
185x1x1
195x1x1
200x1x1
205x1x0
Bench with chains (2 chains per side)
45x1x15 (warm up no chains)
with chains
45x1x5
65x1x3
85x1x1
75x3x3
Zercher Squats:
45x1x10
135x1x5
155x1x0
155x1x2
165x1x3
175x1x2
Pull ups:
1x9 (PR - Max on chin ups is 10)
1x6
1x5
I didn’t get to work out with my trainer because he has some kind of gross pink eye type infection. It was a drag because I’m always pretty stoked after working with him. However, I need to catch pink eye like I need to catch lice.
O
Hi:
What’s a Zercher squat? And bench with chains?
Thanks for your input.
[quote]aeromom wrote:
Hi:
What’s a Zercher squat? And bench with chains?
Thanks for your input.[/quote]
With a Zercher squat you hold the bar in front of you cradling it in the crooks of your elbows. Your body stays more upright than a back squat but you are limited by how much weight you can hold in your arms. My forearms kill me at the end and I usually have bruises.
Benching with chains just means that you attach chains to the bar. They hang down so that at the bottom, it is lighter because the chains rest on the floor and gets heavier as you push up and lift the chains from the floor.
Both are assistance lifts. I would really like to compete this year and am trying different things to make any kind of incremental increases that I can. My bench sucks but I was ecstatic when I hit 190 on squat. I’m interested to see what happens when I try knee wraps etc.
O
Wednesday April 9 (Gym) D.E.
Zercher Squats
45x1x10 warm up
135x12x3
Deep Pulls
135x1x5
155x12x3
Bench with chains (2/side)
65x12x3
Pull up
1x7
1x6
1x5
1x4
Friday April 11 (Gym)
Flat Bench
45x1x10
65x1x8
85x1x3
95x1x2
100x1x0
100x1x1
OH Press
65x2x5
70x1x2
70x1x3
75x1x0
BB Row:
75x1x10
85x1x7
90x1x6
95x2x5
OH Squats:
45x1x10
65x1x7
75x1x6
85x1x5
90x2x5
Pull ups:
1x7
2x5
I like to end every work out with pull ups/chin ups. I do it mostly because I find them hard and I don’t like them but them also make me feel pretty strong and powerful. On Wednesday when I came in to work out one of the trainers asked if I was back to do pull ups to make all the guys feel inadequate. That kind of bugged me like I was trying to show off but then he said it was good because some of them needed motivation to do it. I must have PMS because everything is getting on my tits this week 
Awesome bench and row. Thanks for your input. The Zercher squat sounds like a front squat, they are not easy! Nice 135 x 12 x 3.
Sunday Apr. 13 Gym M.E. with trainer
Deep pulls with trap bar:
135x1x10
185x1x4
205x1x1
Trap bar normal:
235x1x1
255x1x0
Weird combination deadlift/rackpull from about 18" - about 4" below the knees:
135x1x6
225x1x1
275x1x1
295x1x1
305x1x0
Hack squats on machine:
70x1x4
90x1x2
50x1x13
Chest Press machine:
80x1x4
90x1x4
110x1x0
9x1x6
Everything is moving up but my bench. It is pretty frustrating.
I love working with my trainer. I seem to be able to pull out more with him because he is so matter of fact about expecting more. When I did 295 another man came up and asked Derek if I lifted that and he looked at him and said, “No, its for fucking show. Of course she did.”
Tuesday Apr. 13 Gym D.E.
Hack squats on machine:
70x12x3
Flat bench:
85x12x3
Deep pulls with trap bar:
175x12x3
Pull ups:
1x7
1x5
2x4
How do you decide how many pullups to do each time? I see your numbers vary from workout to workout. I’ve been increasing the frequency of my pullups and I’m just curious how it’s working for you.
[quote]Saan wrote:
How do you decide how many pullups to do each time? I see your numbers vary from workout to workout. I’ve been increasing the frequency of my pullups and I’m just curious how it’s working for you. [/quote]
HI there. I’ve been meaning to contact you. I love your avatar. I’m jealous of your back
Regarding pullups, I just do as many as I can for each set. The most I’ve done is 9 in one set. I do them at the end of each workout so the number depends on how tired I am. I try to accumulate 20 or more over however many sets it takes. I could only do 2 at Christmas. Chins I’ve made it to a max of 11.
O
[quote]ouroboro_s wrote:
HI there. I’ve been meaning to contact you. I love your avatar. I’m jealous of your back :)[/quote]
Thanks. If you can do so many pullups I’m sure your back looks pretty great too.
Well it sounds like you are making faster progress than me. I think I used the assisted machine for way too long; I’ve been doing only bodyweight pullups for the last month though. I have been trying to increase my total reps every time but I’m sure that won’t be possible forever (though I wonder–when I’m doing singles it sometimes seems like I could keep banging them out forever but I still have yet to do a set of more than 4). 9 in a set is awesome. A set of ten is my current goal. I don’t think I could handle them at the end of my workout though, I’d be way too tired. You’re pretty badass.
Friday April 18: (home)
Front squats:
70x1x10
80x1x8
90x1x7
95x1x6
100x1x5
For the first time my hips felt very tight. Normally I have no problem going deep but for some reason tonight I did.
OH Press:
65x1x5
65x1x6
70x2x3
75x1x1
Floor Press:
60x1x15
70x1x12
80x1x8
90x1x0
85x2x5
Upright BB Row:
60x5x6
Weighted chins:
15x3x3
First time I got this many weighted
Unweighted chins
1x8
Sunday April 20: Gym with trainer
Deadlift variation off the rack with the green band. I started standing on the floor with sets of 10. Each set we put a plate on the floor. As the pull became deeper, the sets decreased to 4s. I ended up standing on 9 plates so I was pulling from normal deadlift height. On the last one, as I was lockiing out, the band snapped. I went arse over teakettle off the plates. But I killed it
Back squat with 2 second pause on box at the bottom. This was really hard.
95x1x4
115x1x4
135x1x4
Back squat:
175x4x1
195x1x0 (Almost there)
Chest press:
50x1x11
60x1x8
70x1x6
75x6x1
I started using chalk on deadlifts and what a difference it makes. I focus less on gripping the bar and more on pulling it up. I tried to find some of my own today but no luck.
Wednesday April 23 M.E.
Deadlift:
135x1x10
185x1x2
195x1x1
215x1x1
225x1x1 (PR)
230x1x0
Back Squat:
135x1x5
165x1x2
175x1x1
185x1x1
195x1x1 )PR)
205x1x0
Chest Press:
50x1x12
60x1x10
70x1x6
70x1x5
Pull Ups:
1x8
1x7
1x6
1x4
I’m pretty excited about the PRs tonight. Especially since I’m not at my physical peak at the moment. I normally hit PRs mid cycle when everything seems to work right for me. Hopefully I can pull out even more in about 10 days
Friday April 25 (Home) D.E.
OH Squats:
70x12x3
Deadlift:
170x12x3
Push Press:
75x12x3
BB Row:
85x12x3
Weighted chins
15x1x4
15x2x3
Unweighted chins
1x8
Sunday April 27 (Gym) M.E.
Trap bar
155x1x1
165x1x3
185x1x3
205x1x2
225x1x1
235x1x1
245x1x1 PR
255x1x1 PR
Back Squat:
This wasn’t good. First I whack the crap out of my head on the bar. Got a big goose egg and saw stars.
45x1x12
135x1x5
165x2x1
175x1x1
185x1x0 (crappy)
Chest press:
50x1x14
60x1x9
70x1x5
80x1x3
PUll ups:
1x8
2x6
1x5
Tuesday Apr. 29 D.E. (Gym)
Back squat:
145x12x3
Trap Bar:
195x12x3
Flat Bench:
85x12x3
Pull ups:
1x8
1x6
1x5
1x4
Friday May 2 (Gym)
OH Press:
45x1x10
65x3x6
70x2x3
75x1x1
BB row:
75x1x10
85x1x8
95x3x6
Pull ups:
1x8
1x6
1x5
1x4
Chest Press:
50x1x15
60x1x8
70x1x4
80x1x2
Incline Chest Press:
50x1x15
60x1x10
70x1x10
80x1x6
90x1x3
My bench still sucks ass. Squat and deadlift are moving up but bench is stuck. I’m trying a few different things to see if I can get it to nudge up. At this point, even a little bit would be nice.
Sunday May 4 (Gym with Trainer)
We spent most of the time in the parking lot today. I would like to try a local strongman competition this summer so we were trying out the farmers walk. My thighs have bruises on them from doing it and my traps are still on fire two days later but it was fun as hell. I can’t wait to get out and do more.
65 lbs/side x 2 sets of 150’ each (at a slow jog)
115 lbs/side x 2 sets of 75’ each (at a very slow walk)
I started a third run with 115 but my left shoulder felt like it was going to dislocate.
Bottom start zerchers:
45x1x10
110x1x10
130x1x10
150x1x8
170x1x5
190x1x2
He says hes going to bring the lighter log press in for me to work with.
I can’t believe how much Sunday’s workout totally killed me. I fell asleep that night like a little kid.
Hi, mostly I read through some of the powerful women logs to get ideas for helping female friends of mine with their lifting but I felt compelled to stop and make a comment.
The farmers walk and the zerchers in particular are impressive as hell.
I take it you are doing a modified Westside?
[quote]JoeGood wrote:
Hi, mostly I read through some of the powerful women logs to get ideas for helping female friends of mine with their lifting but I felt compelled to stop and make a comment.
The farmers walk and the zerchers in particular are impressive as hell.
I take it you are doing a modified Westside?[/quote]
Thanks for the compliment.
I keep reading about Westside but haven’t gotten around to researching exactly what it is.
I work with a trainer that is a competitive strongman so these are all his recommendations in order to increase my numbers. I’d like to compete in powerlifting this year. A strongman competition would be cool too.
Tuesday May 6 D.E. (Gym)
Bottom start zerchers
45x1x10
145x12x3
Rack pulls (below the knee)
135x1x3
205x12x3
Flat Bench
85x12x3
Pull ups
1x8
1x6
2x5
1x4
Friday May 9 (Home)
Push Press:
60x1x5
70x1x5
80x1x4
85x1x3
90x1x1
BB Curls:
50x1x8
50x1x7
55x1x3
55x1x4
60x2x1
Dips:
3x10
Floor Press:
70x1x12
75x1x8
80x1x8
80x2x6
BB Rows:
80x2x9
85x1x8
90x1x7
95x1x5
Sunday M.E. (Gym)
Log Press (Clean and press using a training bar weighing 45lbs to get the feel of the movement)
45x1x5
55x1x5
65x1x3
75x1x2
85x1x1
This was very hard to do since you can’t get the bar close into your chest. Your holding it out from your body. This made it really hard to press up.
High box squats:
135x1x10
185x1x5
205x1x4
245x1x3
265x1x2
280x1x1 (assisted)
Weighted decline situps:
35x1x25
25x1x30
10x1x25
unweighted 1x25
A few of us are talking about competing in a strongman competetion in August in Woodstock. The women’s events are:
Tire flip 400lbs for 75’
Log press 96 lbs for reps
Duck walk 181 lbs
Sled drag: 235lbs
Farmers walk 121lbs/hand 150’
I have alot of work to do
Wednesday May 14 (Gym D.E.)
Log Press
45x1x5
65x2x5
70x1x3
75x1x3
80x1x1
80x1x2
The log press in the strongman competition will be 96 lbs so I better get the lead out
Back squat
135x1x5
High box squat
185x1x3
205x9x3
Flat bench
90x12x3
Pull ups
1x8
1x6
1x5
1x4
Friday May 16 (Home):
Push Press
65x1x5
85x1x3
90x1x1
95x1x0
Cleans:
65x1x1
85x1x1
90x1x1
95x1x1
100x1x1
105x1x1 PR
BB curls
50x2x8
55x2x4
50x1x2
Floor Press
75x1x8
80x1x8
85x1x5
90x1x3
90x1x2
Dips
3x10
BB Rows
90x1x6
95x1x5
100x2x5
105x1x4
Weighted chins
15x3x3
Unweighted chins
1x7
Sunday May 18 (Gym M.E.)
Low Box Squat
45x1x12
135x1x5
155x1x3
165x1x2
175x1x1
185x1x0 I hung halfway up for about 15 seconds on this one before I let it go.
Deep pulls
135x1x5
155x1x3
175x1x2
185x1x1
205x1x0
Conventional DL
205x1x1
225x1x0
Chest Press
60x1x12
70x1x6
70x1x5
80x1x2
Incline Chest Press
60x1x12
70x1x10
80x1x6
70x1x4
Very weak week. I tend to go through cycles so hopefully this is the bottom of this weak cycle and in a couple of weeks I’ll surpass my current pr’s.
Tuesday May 20 Gym D.E.
Low box squats
45x1x12
135x12x3
Deep pulls
155x12x3
Good Mornings
45x1x5
95x5x5
Flat Bench
95x8x3
This work out killed me. I think it was the low box squat/deep pull/good morning combination. Even by Friday my ass and hamstrings were still screaming. On Thursday, it was so bad that if I dropped any thing on the floor, I just kicked it under the furniture. There was no way I was bending over.
Friday May 23 Gym
OH Press
45x1x10
65x1x8
65x1x5
70x2x3
75x1x1
Push Press
75x1x2
85x1x2
95x1x1
Flat Bench
45x1x10
85x1x4
95x1x2
100x1x2
105x1x0
105x1x1
Chest Press
60x1x11
70x2x4
80x1x2
Incline Chest Press
60x1x15
70x1x7
80x1x4
90x1x2
BB rows
1x6
1x5
2x3
This entire workout was upper body so by the time I got to pullups, I wasn’t pulling them up as well as I normally do.
Saturday May 24 Gym M.E.
Back squat
45x1x12
135x1x5
155x1x2
155x1x3
165x1x2
175x1x1
185x2x0 - for some reason I can’t push this out lately.
Deadlift
135x1x5
185x1x2
205x1x1
215x1x1
225x1x1
235x1x0
Rack Pulls just below the knee
225x1x1
245x1x1
275x1x0
Rack pulls just above the knee
275x1x1
295x1x1
305x1x1
315x1x1
325x1x1
Wide grip pull ups
1x6
1x4
Weighted decline situps
35x1x30
25x1x26
10x1x25
One of the trainers at my gym told me that Marius Pudzianowski will be in Toronto June 7 doing some sort of show in the area I used to live in. Hopefully I can get there. That would be very cool.