I endorse wave loading… 
Mini-rant: I think one of the lead guys on the PL team is a bit condescending to me. He was leaving early today and he said “Will you be okay?” “Yeah, sure.” “I mean, will you be okay working out on your own?”
Well, yes. Most of the time I do work out on my own. The weights aren’t going to jump up and bite me the minute he’s gone.
I’m a newb/weak so I know I haven’t earned anybody’s respect yet, but he can be a little ridiculous.
Upper body fun day.
chest machine: 8@147, 5@187
bench: tried the wave thing, didn’t quite make it.
5@45, 5@85, 5@95
4@105, 2@110, fail/fail/1@115 (PR!), 3@105, fail/1@110
preacher curls: 10@25, 10@35, 10@45
shoulder complex: 10 lat raises/10 bent raises/10 overhead press @17.5, 3 times through.
weighted situps: 3x10@30
barbell rows: 5@45, 5@65, 5@75, 5@85
iso-lateral row: 5@98, 3x5@118
yesterday’s food: 1659 kcal, p/f/c 124.2/86.8/55.5
Quite clean, carbs from oatmeal at breakfast.
If you choose to do wave loading again(which can be FUN!) It could look something like this
*Set 1 - 8 reps at warm up (submaximal effort) *Set 2 - 6 reps at (submaximal effort) *Set 3 - 4 reps at (submaximal effort) **Set 4 - 8 reps at (maximal effort) **Set 5 - 6 reps at (maximal effort) **Set 6 - 4 reps at (maximal effort)
Your first set of the wave is like warming up to go all out on the next set!!
okay, I’ll give that a shot … will have to drop the weights, though. (8 @115 not happening.)
Hey Alisa, just drop the weights for the wave loading to start out with. It’s like the 531- the lower you start the longer you can make progress with it.
[quote]AlisaV wrote:
Mini-rant: I think one of the lead guys on the PL team is a bit condescending to me. He was leaving early today and he said “Will you be okay?” “Yeah, sure.” “I mean, will you be okay working out on your own?”
Well, yes. Most of the time I do work out on my own. The weights aren’t going to jump up and bite me the minute he’s gone.
I’m a newb/weak so I know I haven’t earned anybody’s respect yet, but he can be a little ridiculous.
[/quote]
It pays not to be too sensitive to boy-comments like the above. He may indeed have been condescending on purpose, but there are so many other possible male-mind reasons for such a comment. If it were me, I’d just treat this like it was funny. Stupid boy.
[quote]kimbakimba wrote:
AlisaV wrote:
Mini-rant: I think one of the lead guys on the PL team is a bit condescending to me. He was leaving early today and he said “Will you be okay?” “Yeah, sure.” “I mean, will you be okay working out on your own?”
Well, yes. Most of the time I do work out on my own. The weights aren’t going to jump up and bite me the minute he’s gone.
I’m a newb/weak so I know I haven’t earned anybody’s respect yet, but he can be a little ridiculous.
It pays not to be too sensitive to boy-comments like the above. He may indeed have been condescending on purpose, but there are so many other possible male-mind reasons for such a comment. If it were me, I’d just treat this like it was funny. Stupid boy.[/quote]
hallmark moment ahead…
your first mistake is to verbalize (or put down via keyboard) that you are weak. i’m a big believer in the idea that what we send out to the universe through our thoughts and actions can materialize, both for positive and negative results. i can completely understand feeling weak in a room full of PL men, but don’t ever think for a second you don’t deserve to be in there.
you’ve got us PW biatches respect…and that’s all you really need now, isn’t it? (ok, i’m sure you need more but i was trying to be funny) keep at it girl.
Oh, I’m cool, I know it’s not a big deal.
still sore from last time so wasn’t ambitious with squats.
5@45, 5@85, 5@95, 5@115, 5@135.
good mornings:
12@45, 12@65, 12@75, 12@85, 12@95 (PR!)
push press:
5@65, 5@70, 5@75, 5@80, 5@85 (PR!)
85 was surprisingly doable; I probably have 90 or 95 in the bag.
deadlifts:
5@65, 5@115, 5@135, 5@155, 5@175, fail/fail/fail@195. (got it up, but round as a pillbug.)
[quote]AlisaV wrote:
still sore from last time so wasn’t ambitious with squats.
5@45, 5@85, 5@95, 5@115, 5@135.
good mornings:
12@45, 12@65, 12@75, 12@85, 12@95 (PR!)
push press:
5@65, 5@70, 5@75, 5@80, 5@85 (PR!)
85 was surprisingly doable; I probably have 90 or 95 in the bag.
deadlifts:
5@65, 5@115, 5@135, 5@155, 5@175, fail/fail/fail@195. (got it up, but round as a pillbug.)[/quote]
Nice work on the GMs! I tried this with just the bar a few days ago to check out the movement. Very challenging to do it with a nice back arch.
So frustrating on the deadlifts having to always be backing down the weight for form issues. Must be done, however.
[quote]AlisaV wrote:
still sore from last time so wasn’t ambitious with squats.
5@45, 5@85, 5@95, 5@115, 5@135.
good mornings:
12@45, 12@65, 12@75, 12@85, 12@95 (PR!)
push press:
5@65, 5@70, 5@75, 5@80, 5@85 (PR!)
85 was surprisingly doable; I probably have 90 or 95 in the bag.
deadlifts:
5@65, 5@115, 5@135, 5@155, 5@175, fail/fail/fail@195. (got it up, but round as a pillbug.)[/quote]
You weak? I don’t think so, I’m jealous of your numbers! Great workout!
Thanks!
gym closed for Thanksgiving, so:
3 miles
9 90-second intervals (about 1/4 mile each), with 1 min rest.
These were hard; I meant to do twelve, but I was getting slower and slower by the end.
95x12 is allot of goodmornings…
nice run today too.
reduced gym hours: mini-day.
squats: 5@45, 5@85, 5@95, 5@115, 2@135
overhead squats (first time trying these) 10@45, 8@55, 3@65, 4@65
these are fun but I’m in actual danger of dropping the weight. I’m not sure I’ll want to go heavy.
clean@press: 5@65
Oh, I’ve always wanted to try overhead squats. Being that my overhead press is weak, I’d be happy with just overhead squatting the bar.
You’re not pressing it, you’re holding it, which is easier.
I saw a guy doing them in the rack next to me; he did a push press to get the bar over his head. They are fun.
[quote]AlisaV wrote:
You’re not pressing it, you’re holding it, which is easier.
I saw a guy doing them in the rack next to me; he did a push press to get the bar over his head. They are fun.[/quote]
Oh, good point. Perhaps I’ll try this tomorrow just for fun.
Kick ass Alisa…overhead squats are definitely the hardest squat IMO. I have not even attempted because I am too intimidated. So right on girlfriend:)
Well, I did try overhead squats yesterday. Got the bar up, but could do no more than a lame quarter-squat with it. Maybe with a curl bar or a body bar, but not with the Oly bar.