squat
bar/65 x 5 x 1
85 x 3 x 1
105 x 3 x 1
125 x 5 x 5 - PR, 5 x 5RM. Hips felt tight tonight but I got it done!
bench
bar/55 x 5 x 1
75 x 5 x 1
80 x 5 x 1
90 x 5 x 1
95 x 5 x 1
100 x 5 x 1 - PR, 5RM
-HighEnergy also hit this PR, so we did a happy dance and got some looks and laughs from bystanders. lol (Note: Had been doing great with form tonight but lost tension on last rep and had to fight for it. I got it as I grunted āDONāT!ā at Missy when I thought she was going to grab the bar. heheheā¦)
Pendlay rows
55 x 5 x 1
75 x 5 x 1
80 x 5 x 1
90 x 5 x 1
95 x 5 x 1
100 x 5 x 1 - PR, 5RM
weighted hypers: 10# x 10 x 2
weighted situps - save for tomorrow
I was a bit worried coming in to lift after having been at work all day, but it went well.
Thanks, Rick, for the quick reminders on my bench āchecklistā before you had to take off.
[quote]jjackkrash wrote:
I think you would kill it at a PL meetāand have a great timeābut this is the last time Iāll chime in on that issue. Strong work in here.
[/quote]
haha, thanks for the vote of confidence, Jack! I think Iād like to go see a meet sometime, but thatās as much thought as Iāve given it for now.
7/25/12, Week 4, Day 2
squats
bar x 5 x 1
65 x 5 x 1
85 x 5 x 1
105 x 5 x 5
OHP - Worked hard to keep my head clear and not get disheartened. Hate and suck at these. Probably suck at them because I hate them. Gotta stop focusing on the negative when itās time to do theseā¦reminiscent of when I started benching. Have made good progress there, so I have to have faith that the same will happen here if I stick with it.
55 x 5 x 1
70 x 5 x 3
65 x 5 x 2 - Finally did some sets with good speed and felt more comfortable with setup.
DLs
115 x 5 x 1
135 x 3 x 1
155 x 5 x 1 - PR,5RM -Oops, loaded wrong and did more than I intended but did fine on this set.
145 x 5 x 5 - PR, 5 x 5RM
pullups
BW x 5 x 2
BW x 4 x 1
Boot camp tonightā¦maybe (seems gym we use is double-booked, so weāll see)ā¦
7/27/12, Week 4, Day 3
squats
bar/95 x 5 x 1
100 x 5 x 1
110 x 5 x 1
120 x 5 x 1
130 x 5 x 1
135 x 5 x 1 - First 2 reps were great; on 3rd rep, I dropped so low that I almost couldnāt get up again. Finished set but it shouldnāt have been as hard as it was. Iāve front squatted this weight no problem for high reps (21?), so I think I lost focus near the end here. Still, it was a great session.
bench
bar/65/85 x 5 x 1
95 x 5 x 5 - Really happy with how I handled this yesterday! (hahaā¦Rick, it wasnāt that long ago that I kept saying things like, āI REALLY suck at bench!ā right?! Still a work in progress, but wowā¦definitely moving in the right direction. Thanks for the coaching!)
Pendlay rows
65 x 5 x 1
95 x 5 x 5
No time for anything else before having to pick up kids. LOTS of positive energy with the gang in the gym yesterday!
Bodyweight slightly up @ 120-121 but body fat % staying about same.
7/28/12: Saturday morning KB session
Light work today, but enough to get the blood pumping and the heart rate up. Good stuff.
Good job this week Jean, I have had a great deal of fun and satisfaction this week in training. I have enjoyed watching you get stronger, we are all kicking butt if I do say so myself!
[quote]HIGHENERGY wrote:
Good job this week Jean, I have had a great deal of fun and satisfaction this week in training. I have enjoyed watching you get stronger, we are all kicking butt if I do say so myself! ;)[/quote]
Thanks, Missy! It was a great week for all of us last week. Week 5 now, so like I said, stay on target and when we test in Week 10, I think weāll all be quite pleased.
8/1/12, Week 5, Day 2
OHP
bar/65 x 5 x 1
70 x 3 x 3
Then we did a few extra sets to work on improving technique/form. Need to work on leaning back more, squeezing biceps, elbow placementā¦
Tried Klokov press with bar then light weight a few times. Those felt goodā¦made my left shoulder feel better (helped get rid of aches from a kbell session last night in which we were introduced to some challenging strength moves like double KB getups, double KB sots, squat swing snatch, squat snatchā¦)
DLs
115 x 3 x 1
145 x 3 x 3
pullups
BW x 7
BW x 5 - These first two sets were to just below parallel.
BW x 3 x 2 - These were to a fuller extension/dead hang.
Here are a couple vids of the pullups. Yes, in the first one, thatās Fischer in the background telling me to āquit it with the half shit, go all the way down!ā So the second vid shows the second of two sets where I extended my arms more (I think there was a bit less swinging on first set, but Iāll take theseā¦)
Alrightyā¦off to meet the crew in a bit for bootcamp tonight. Weāve already been warned that weāll die from the volume of pushups he has planned for us. We think itās a trick: he never tells us ahead of time what weāre doing, so thereās gotta be some sort of twist to itā¦heheheā¦
EDIT - Sorry, last vid would be chinups but still an improvement for me.
Alrightyā¦off to meet the crew in a bit for bootcamp tonight. Weāve already been warned that weāll die from the volume of pushups he has planned for us. We think itās a trick: he never tells us ahead of time what weāre doing, so thereās gotta be some sort of twist to itā¦heheheā¦
EDIT - Sorry, last vid would be chinups but still an improvement for me. :)[/quote]
Ummmā¦well now we know what the ātrickā was. It wasnāt the volume of the push-ups (I think it totaled 60 in all), it was the method of madness. Three different styles 10 each 2x round: wall push-ups on finger tips w/pausing:), off the lowest bench of the stands deep w/pausing:), and finally on the floor push-upsā¦Grrrrr.
After all that I look up at you, from my puddle of sweat, and you are pushing out your last few push-ups as smooth as the first ones. When I grow up and get super strong like you, Iād like to do push-ups like that:) You rocked!
Alrightyā¦off to meet the crew in a bit for bootcamp tonight. Weāve already been warned that weāll die from the volume of pushups he has planned for us. We think itās a trick: he never tells us ahead of time what weāre doing, so thereās gotta be some sort of twist to itā¦heheheā¦
EDIT - Sorry, last vid would be chinups but still an improvement for me. :)[/quote]
Ummmā¦well now we know what the ātrickā was. It wasnāt the volume of the push-ups (I think it totaled 60 in all), it was the method of madness. Three different styles 10 each 2x round: wall push-ups on finger tips w/pausing:), off the lowest bench of the stands deep w/pausing:), and finally on the floor push-upsā¦Grrrrr.
After all that I look up at you, from my puddle of sweat, and you are pushing out your last few push-ups as smooth as the first ones. When I grow up and get super strong like you, Iād like to do push-ups like that:) You rocked![/quote]
Thanks, Lady - and one day when I grow up, Iāll do said pushups without saying a word and just smile like you always do!
8/3/12 - Week 5, Day 3 - Good light day during deload weekā¦
squats
bar/95 x 5 x 1
106 x 3 x 1
121 x 3 x 1
135 x 3 x 1
bench
bar/75 x 5 x 1
95 x 3 x 1
95 x 4 x 1
95 x 5 x 1 (Supposed to be 3x3 today, but Coach said it was ok to do a few more here and there to work on form.)
8/6/12 - Week 6, Day 1
squats
bar/95 x 5 x 1
105/115 x 3 x 1
130 x 3 x 2
130 x 2 x 1 (Was supposed to be 130 x 3 x 3 today, but I dumped the last rep of the last set. Was already starting to stand up, and I just lost it. Thatās what I get for coming in on just a couple hours of sleep and feeling like crap. Oh, well.)
bench
65 x 5 x 1
85/95/105 x 3 x 1
Pendlay rows
85/95/105 x 3 x 1
weighted hypers
22.5db x 8 x 2
situps
BW x 10 x 4
Not a bad day overall considering how I was feeling. I so want a nap right now, but duty callsā¦Iām on vacation from work this week and the last thing the kids want to see is me napping the day away. LOL
8/8/12 - Week 6, Day 2
DLs
135 x 3 x 1
150 x 3 x 3 - Felt good!
Klokov press
bar x 3 x 1
55 x 3 x 2
65 x 5 x 1
OHP
bar x 4 x 1
55/65 x 3 x 1
75 x 3 x 1 - Held breath too long, paused too longā¦this set was rough.
75 x 2 x 1 - Third rep just wasnāt going to happen, so Fischer suggested I do the following to finish up: Do the weights/reps listed below to concentrate on form/technique, only stopping long enough to load weights in between.
bar x 3 x 1
55 x 3 x 1
65 x 3 x 1
Result: Easy-peasy. Next time will remember to do OHPs BEFORE playing around with Klokov presses.
Did not do pullups or situps in anticipation of boot camp tonight.
