Great job on battling through yesteday!
[quote]UpScale wrote:
[quote]cavalier wrote:
Good work on the deadlifts. Clever idea to put the mirror right where we can see you from the other side.[/quote]
hmm on mirror, I like to practice my stance and then check it in side view. [/quote]
Well, that’s what I meant, of course.
If you can finish a workout even being intimidated, you’ve got enough drive to get through anything. I certainly know what that’s like.
KMC thanks to your mob.thread I got in some good stretching and all that good stuff last night and pre/post training. Im disappointed the mods stickied it so fast with all the speedo talk.
I really dialed it in today keeping my focus on myself. Im not saying Im still not distracted at times when someone brushes me as they go by…or that im not annoyed I have to wait for a bench, oor they all leave the weights on the bar, but i guess this is what everyone deals with, ill learn to suck it up.
warm up
Inc. Bench 45/8 55/3x8 but went 55/5 back to 45/2x8 (should have got the 2.5s)
DB bench 4x8 15,20,20,20 nice and smooth
Narrow grip bench → sneakyburning mfers 4x8 went 45, 55/5, 45,45
DB sh press 3x8 15s
Circuit 1-2 min rest in between rounds 3x8
tri ext 8s ->easy but 10s gone and 12s too much.
lat raise 8s → go up next time
DB curl up to 15s much better
had to brake out t-bar rows 3x8 35# kept a nice arch and squeezed, chest up, felt good.last set eeked the last couple out, grunting for this session, and i didnt care. No screaming like Alexus but i wouldnt put it past me in the future haha
I def. was neglecting a few body parts…they are now wide awake. I have to reset myself with doing circuits like that after the haha “big” lifts that accessory work feels heavier than normal.
EDIT: Forgot to mention while sitting on incline bench i was stretching pulled up on the seat and went flying down…didnt even rattle me, was fucking hilarious! Glad i can laugh at myself.
Nice job UP. Some days when you don’t even want to be at the gym end up being days that you do the best. Several times I’ve made deals with myself just to do a set of X lift and found myself pulling a PR out of no where. Keep up that mind set.
Looking forward to seeing this weeks training. Now you got the jitters out and a better idea of what wts to use ur gonna rock!
Ohhhh I am going to so sully up this thread.
Lookin good Up, & nice numbers.
UpScale! Hi 
I was just stalking print and I found your log.
Print you do what ya gotta do man 
Deb, thanks for reminding me, i havent been in your log in a bit. That Oly stuff is the nuts.
Thanks for stopping by.
Im so ready to hit it tomorrow. Yes German, i have a better idea where my weights should be.
I think Ill be a bit more comfortable and or at least be able to tune out distractions. My upper body got a much needed wake up call. Fuel in has been good, need to keep up my eating.
I’ve been remiss in welcoming you! Good to see more classy participation around these parts
Hey upscale! Nice training in here!
Front squats looked good!
First off, why are you squatting with plates under your heels? Is this what German recommended? (if so, then fine, lol!) This was recommended to me when I first started and frankly, I think unless you plan on squatting in heels (i.e. Oly shoes) learning to squat with plates under your heels is a detriment to form in the long run. If you can’t squat with proper form without the plates, you might want to lower the weight and really work on your mobility (which I reckon is why you’re using the plates?).
Also, on DLing with little plates. You have a couple choices, put a set of plates, a riser or something under your plates so that the bar is raised slighty (you’ll have to control your drop obviously) or pull from a deficit, or pull from the rack (like a rack pull). So you see, pussying out is not an option.
I also wouldn’t take days off due to soreness. I find that training, even lightly, helps with DOMs. “Motion is the lotion” as they say
Anyways, sorry, I’m being a nit-picky bitch, i can’t train right now since i blew out my knee and I’m bitter. But you’re doing great - “all show, no go” my ass! Like German said, once you get comfortable in the weight room, its really your playground. Have fun!
lovin your motivation…
Keep it up!!
First off, why are you squatting with plates under your heels? Is this what German recommended? (if so, then fine, lol!) This was recommended to me when I first started and frankly, I think unless you plan on squatting in heels (i.e. Oly shoes) learning to squat with plates under your heels is a detriment to form in the long run. If you can't squat with proper form without the plates, you might want to lower the weight and really work on your mobility (which I reckon is why you're using the plates?).
Also, on DLing with little plates. You have a couple choices, put a set of plates, a riser or something under your plates so that the bar is raised slighty (you'll have to control your drop obviously) or pull from a deficit, or pull from the rack (like a rack pull). So you see, pussying out is not an option.
I also wouldn't take days off due to soreness. I find that training, even lightly, helps with DOMs. "Motion is the lotion" as they say :)
Let me say I hope nobody holds back from saying things that make my ticker have to think...i am in the over 35 group after-all ;) but seriously ask away.
Heels/plate , Yes the mirror was pulling me forward (I missed the connection of the feel i had at home) so yea German was just seeing what if anything happened when he did that.(i think Id actually like the lifting shoes).
DL the set up at this gym isnt the best, but Im moving soon and will need to find another gym that fits my needs better (I hope to have it more figured out by then) Ive done the things under plates before, there isnt the room aroundfor that set up and im not quite ready to make a spectacle of myself...but hopefully its not that long before im repping with the bigger plates.
Taking days off...I will learn to suffer through the DOMS ...
All show and no go ~~ German said this to me, he says he was joking about my glutes not being as strong as they look ;) Yea yea it was the blue moon talking.humph.
MIM Girl I am on it!!
Sold Dog :)[quote]UpScale wrote:
First off, why are you squatting with plates under your heels? Is this what German recommended? (if so, then fine, lol!) This was recommended to me when I first started and frankly, I think unless you plan on squatting in heels (i.e. Oly shoes) learning to squat with plates under your heels is a detriment to form in the long run. If you can’t squat with proper form without the plates, you might want to lower the weight and really work on your mobility (which I reckon is why you’re using the plates?).
Also, on DLing with little plates. You have a couple choices, put a set of plates, a riser or something under your plates so that the bar is raised slighty (you’ll have to control your drop obviously) or pull from a deficit, or pull from the rack (like a rack pull). So you see, pussying out is not an option.
I also wouldn’t take days off due to soreness. I find that training, even lightly, helps with DOMs. “Motion is the lotion” as they say
Let me say I hope nobody holds back from saying things that make my ticker have to think…i am in the over 35 group after-all 
but seriously ask away.
Heels/plate , Yes the mirror was pulling me forward (I missed the connection of the feel i had at home) so yea German was just seeing what if anything happened when he did that.(i think Id actually like the lifting shoes).
DL the set up at this gym isnt the best, but Im moving soon and will need to find another gym that fits my needs better (I hope to have it more figured out by then) Ive done the things under plates before, there isnt the room aroundfor that set up and im not quite ready to make a spectacle of myself…but hopefully its not that long before im repping with the bigger plates.
Taking days off…I will learn to suffer through the DOMS …
All show and no go ~~ German said this to me, he says he was joking about my glutes not being as strong as they look Yea yea it was the blue moon talking.humph.
MIM Girl I am on it!!
Sold Dog :)[/quote]
EDIT I will learn how to use the quote buttons too…
Here are my thoughts on the training when sore and why. Based off the fit/fatigue model by Zatiorsky for 24 hours of fatigue (soreness) there are 3 days of positive traces from the workout. So if legs are sore for 2-3 days, in theory the positive traces will be there for 6-9 days. There is the training day, then days of decreased performance, then a recovery/positive traces of workout window.
If you train too much in that fatigued, decreased performance state you’ll stall in progress, become over trained (lack of motivation etc) and finally you’ll get injured. If you take the time to recover but still stay within the window of positive traces you’ll progress. This is why i like the 10 day micro cycle at times, and also why taking an extra day of rest is a positive if needed.
You program right now is high stress on your body. If you look at rep/wt schemes and the stress they have on a body it goes like this (in theory)
High intensity/low volume = medium stress
Low int/high volume = medium/low stress
Med int/high volume = high stress
So your in a high stress state, the most breakdown that can occur.
Recovery/rest is as much of the equation as the lifting and stress and i think you are handling it perfectly.
Now there is definitely merit to move when you are sore, like you did on the plate push day, PERFECT!!!
So just my 2 cents FWIW. Now go kill those squats.
Good stuff German, tks for that.
Upscale, you are very lucky to have German as your coach -he’s definitely going to put a lot of Go in your Show!
[quote]punnyguy wrote:
Good stuff German, tks for that.
Upscale, you are very lucky to have German as your coach -he’s definitely going to put a lot of Go in your Show![/quote]
I am lucky, he is a patient man !!
Todays Training
warm up ~ Im taking this way more serious than i used to…
Squat 45/8 55/8 70/3x8
RDL 65/8 85/8 95 3x8
single leg bulg.squat 15lbs 3x12 each leg
cicuit 1-2 min rest between rounds
walking lunge (no touch) 3x8 15s
back ext- machine broke and a line of ladies on the one in row…
leg curls 3x8 40,50,50
I obviously cant count either as you see 9 squats and 10 RDLs…oh well.
Well I recorded one set of squats, then didnt get the next set that I hope i corrected some of the fups… grrr I was not under bar for lift off, i felt it, then saw it. I wasnt as tight as I should have been either.Ummm what else (the list was long) yea my little step back blah blah that was off too. I am glad i taped it even though it was very nerve wracking…the adrenaline and nerves was definitely working. I knew it was more important to see what i was doing then worry about a bunch of people i dont know watching me set up a camera. i also taped the RDLs which were supposed to be stiff leg…must look at vids and see that difference again. Plus i had my hands like I was gonna deadlift, I never do that…guess i am not in my groove yet.
Im not just gonna post the good …the bad and the ugly will be in here too
hope it doesnt post twice…
[quote]UpScale wrote:
...
Sold Dog :)[/quote]
sol-dog lol,
as in sol = sun - the name of the black puppy in my avatarSoldog haha or should i say George, Im not very good at names…Im lurking and trying to see what the group is up to, but it takes some time. Seeing everyones personality is such a charge.
Seeing the foot stomping, grunting and everything else is a riot.(and impressive)
This didn’t start too good, but hey my next taping will be full of win, just un-racking Ill be in the plus, as this one sucked.
Repping the squats is hard work!