today
overhead squats 105x10x4 sets
95x23
squats 225x5x 3 sets, 245x4x3 sets 265x2 x2 sets 275
one legged squats with bb 95x7/leg 2sets, 105x6 then i fell and ate shit 
HA!! it was awesome. but at 3am no body spotted it.
misc crap hammer curls 27.5#'s alternating x20,30# x10
curls 25#'s alt x20, 27.5#x10 that’s it
That 105 OH squat isn’t a PR?
Veddy nice 
today
benching 115x4x 3 sets, 120x3x3 sets, 115x4
alternating incline db press 25’s x12 per arm, 4 sets
rows 60’s x8 x 2 sets
Deadlifts 255x7,x6x5 sets, 265x3x2 sets, 225x7,x5
Rev alt good am lunge combo 115x10 3 sets
Situps with 45x85
Some misc stuff. Was tired today…Iâ??m annoyed! It wasnâ??t until a few seconds ago looking at my last deadlift day did I realize I had used the same damm wt! Iâ??ve been trying to go up each week, I though I was! Ha! I was this close to trying everything with 265 but I had decided to only go up 10pounds each week…and I though I had…blah oh well. Save it for next time I guess.
Tues
push presses 95x22, x13, x8,x9
Cling and jerk to overhead press 95x8,x7,x7, x6,x5,x5,x5
One legged squats w bb 75x8x3 sets /leg,85x8/leg, 95x4
Back ext. with45# 3x8
Situps with a 45x29,x10
save it for nest time and blow it outta the water Brute.
wait, that’s a LOT of push presses. Wow.
Also: late to the party, but I have experience with running. Used to be an XC girl. I still like to do cardio, but I do fewer long runs; more often it’s sprints. The thing is, it was never that great for fat loss. Even one summer when I was running 10 miles a day it didn’t work so well; I just kept the flabby butt and got twig-thin arms.
I’m almost inclined to believe there’s such a thing as being “not built for running” and I’m it. I can build up my endurance – anyone can if they’re patient – but I’ve never been fast. And I’m also never going to have that lanky, marathoner’s build – even before I started lifting running made me gain muscle.
I would say lift, do sprints and complexes sometimes, and don’t even worry about what my friend calls “LSD” (long slow distance.)
hey alisa!! yep-- i am not build for running–at least not anymore. in my teens i ran 6 miles a day–but that all ended when i decided that i actually would like to enjoy my life:) no more running for me ever.
today
man. this should be extra credit Brute day. like take off a few days of hell – because its about that time for me to get frustrated at benching plateau death. I get to about this point historically and get turned off so horribly and avoid benching like the plague. I gotta pull through–at least once. maybe the other side is better–if i get there.
bench 115x5x3 sets, 120x3,x2.75 (not to chest), x2, then i got pissy. and had to talk myself into 115x3, then i think maybe 115 x1.
kroc type things 60’s x20, x12, x8,x5
db benching 35’s 12 x 4 sets
cling n jerk /kb type things with 35x11, 40’s x8x5 sets
chest supp rows --gross…hate them. just put a 35 on the thing and did about 2 sets of 8
bb rows with 70 --pitiful but i f in hate em! 70#x8x3
that’s it!
Where is your weakness with your bench?
Good on you for pushing through benching today, and knowing that you need to push it the next time you train it and the time after. Nice job.
P.S. My poor 17 year old kitty got a lymphoma diagnosis today. 
Both the doc and the vet tech seemed sad for me…must suck to see so many sick animals.
I’m sad to hear that Kimba but 17 years is a nice long life - a good one at that if spent in your lap.
and Hai Brute!
me thinks you might need a spot to push beyond your trouble spots. Non?
oh kimba! i’m so sorry 17 is a fantastic feat–i’m sure your love got em so far. i’m sorry though
PMPM–my weakness in bench? everything. technique, form, my will to live… just everything. I have no real arch, weak triceps, just basic absolute hatred for it. I have a severe deficit upper body strenght vs lower
I think Nlmain has a point though,a spot might help quite a bit…now just getting someone to meet me at 3am at 24 hour…
I’d meet you there!
I would also
[quote]brute_fury wrote:
oh kimba! i’m so sorry 17 is a fantastic feat–i’m sure your love got em so far. i’m sorry though
PMPM–my weakness in bench? everything. technique, form, my will to live… just everything. I have no real arch, weak triceps, just basic absolute hatred for it. I have a severe deficit upper body strenght vs lower
I think Nlmain has a point though,a spot might help quite a bit…now just getting someone to meet me at 3am at 24 hour…:)[/quote]
Half of your weak bench is your self-defeating attitude. I have the same problem with my deadlift. You aren’t believing you are able to do the lift, and so you can’t. And you don’t believe you can progress so you don’t.
I’d love to hook up some time for a bench session, if ever our schedules coincide.
I find spots definetely necessary for bench work. I need that extra push and the knowledge that I won’t pin myself.
Someone at the gym told me to warm up my triceps with some extensions or other tricep work before bench. I don’t know if you do that already and I haven’t tried it to see if it works, but that might help with your ‘weak triceps’.
I quote ‘weak’ because I don’t believe anything on you is weak. Maybe just needs to be activated.
thanks MIM and nlaimy:)! and PMPM and Nikki too!!
I know my bench is my weakest so it definitely is a self defeating task. and i don’tlike the fact that i have to workonit UGGGGH and i get so tired of it…i really do think I could benefit greatly from a lesson. Or several.
for now i’ll keep trucking along. it has got to improve–really no other way but up.
today
Overhead squats 110x8x4 sets, 95x23
Squats 245x5x3 sets,265x2x 2 sets,
I noticed my reps donâ??t look that great. Iâ??ve been legal depth just barely but I think Iâ??m going to change back doing low low reps or just singles ramping up to a max. I tend to go old school bad form-good morningsquat leaning -no no- when I rep out. I noticed I need to sit upright a bit more too, so I will do some restorative front squats
Front squats 115x8,125x8,135x7x4sets.
Its been a while since Iâ??ve done those…should be a long haul to get back in the groove. Iâ??m also trying to really squeeze the shit out of my abs on those guys–in the past when I was Turbo Front Squatalator, I think my lower back got a bit too much stress. So I have to relearn those guys again. WORD.
Situps with45#x29
Chinups sets of 2 ,total of 19…had a few that I got 3 reps.
If lifting weights ever got easy we would all have moved on to different things. The challenge keeps us focused and some days are better than others. I always tell myself in those moments
“I’ve done this atleast once before. The only thing keeping me from doing it again is my brain. shut up brain”.
your right! I have done a nice bench before–145! i’ll get it back.
i jsut have the biggest grin on my face,a huge burden has dropped off my shoulder. My stupid supervisor was “advised to resign” and she did !! NO more bullshit at work!!! OH ITS LIKE CHRISTMAS!!!
LMAO Congrats Brute
She was evil.
That’s fuckin HUGE Brute! good news. now go kill that bench:)
“advised to resign” love it.