nimain - A lot of people on my YT account also tell me that I counted wrong all the time. They’re just really large bumper plates I guess. I’ve never used anything other than me so I’ve never thought about it.
11/14/2011
Bench
bar x 10
bar x 10
65 x 5
70 x 5
80 x 5
90 x 9 rep PR
105 x 1
115 x 1 with a little help from my BF
BBB
75 x 10
75 x 10
75 x 10
Chins
5,4
Rope tricep pushdowns
20 x 35
Abs
ART Session #4
The doctor seemed a bit tired and stressed. I think I was his last appointment and it was cut short a little. He gave me an intense back massage and at one point he was using a lever to move around the lower part of the table. He cracked my back in the most unusual but wonderful way. Unfortunately, I was really tense and my stomach hurt, still recovering from this little bug I got. He showed me some exercises I should be doing at home and also reprimanded me for not doing the ones he prescribed me to do weeks ago. Woops.
Silly girl! Once you get a rehab move to do, it’s for life! If the move makes you feel better, don’t stop doing it once you’re better. Throw it into the maintenance pile and do it every couple days.
I learned this lesson the hard way with my neck. Did the rehab for a couple weeks, felt great, stopped doing it. A week and a bit later, the pain was back. Started doing the rehab again, poof! I get tsked at a lot for not doing my rehab.
And super bench 115 (even with help) is a number I’d be happy with. Once I get 225 in the DL I’m going to start working on my bench again
I know, I’m an idiot about rehab. I am so lazy. I did it tonight though!
Thanks for the compliment on the bench. I seem to do really well with it. It’s funny because ALL I’ve ever cared about in my short time of lifting has been the deadlift. I put the most energy into it and think about it all the time, however I seem to make the most progress with bench despite my lack of enthusiasm for it. Guess that’s just what my body is good at.
Took off from work today, my cold is reaching its peak and I didn’t sleep at all last night. Also, won’t be deadlifting today.
Following the doctors ‘lumbosacral stretching routine’
Warm up:
Planks
Glute bridges
BW squats
Followed by 15 stretches; half are done while using a chair and the rest are while I’m on my back. They felt good and it’s nice to have some direction as to what will alleviate my pain. I noticed a lot of tension/soreness when stretching the iliopsoas and quads.
haha I’ve been watching King of the Hill on netflix every single night. However, I just started watching Lost to see what the hype is about and that’s kind of pushed Hank to the side.
Warm up
Glute bridges x 30
Single legged glute bridges x 10 x each leg
Deadlift
95 x 5
95 x 5
115 x 5
130 x 5
150 x 10 rep PR
115 x 10
Romanian deadlift
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
Planks
Full x 0:15
Side x 0:15
Side x 0:15
Ab machine (lame I know, but it’s the only ab exercise that won’t bug my hip flexor)
50 x 20
50 x 20
50 x 20
50 x 20
Notes: I had a lot of energy today which was surprising since I have a cold. I ate really well which I usually don’t due to my work schedule and had some caffeine preworkout.
Sometimes loosening new areas up results in new aches and pains, which is disappointing, but from my experience, not always permanent. Are you giving your body proper healing time after these treatments? I listened to a speaker about this, even treatments like foam rolling provide the same trauma to the muscle as a workout, so they require proper rest time too.
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OMG! I totally didn’t know this! Maybe that’s why my hip keeps hurting even though I’ve been working the shit out of flexor…hmm…interesting!
And I’m sorry I’ve missed so much! The debit card fiasco, mixed feelings on the meet, and the hip woes (which are getting better, hooray!) - everything will get sorted, I’m sure. What’s the status on the meet? Any decisions? (sorry if you mentioned and I missed it…)
And yeah, that 190 looked good!! Don’t be too hard on yourself, I’d kill for that! But I feel ya, you gotta keep pushing.
And nice work on those push presses! That’s a lot of weight and volume. Awesome! Nothing like getting clipped with the bar on those. Lol! I’ve done it one too many times myself. HAH!
115 on bench. I’m jealous! Bench gains are so few and far between for me.
Great work in here, girlie! And do you’re rehab exercises, you!
I’m a 22 year old female and have been lifting for almost a year now and training MMA for about two months. My focus is mainly Brazilian jiu jitsu, but I also box, wrestle and do some judo occasionally.
Weight: 125-130lbs
Height: 5’7"
I’m on a strength routine that consists of squatting, deadlifting, benching and overhead pressing. Here are my current maxes:
My concentration right now is doing all of these lifts with good form while also increasing weight. I have a plethora of injuries (sciatica, back pain, shoulder pain, etc.) and am currently in the process of correcting them.
I am excited to hear advice from other strong women (and men) that can help me become better, stronger and more powerful!
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How the fakk did I miss this entire journal?
Your first post strengths are almost exactly the same as mine… Higher on DL lower on squat AND we’re the same height BUT I’m fatter than you. YAY! LOL.
anyways gonna read and catch up I think we’re racing for a 225DL. I predict I don’t win but get the 225 at some point anyways. YAY!
Your bench is moving! YAY. I’m chasing you. I’ve got 85x8x4 now which made me really happy since I started my old log with 90 as my 1RM. Then I see that you’ve got 115! That would be BW for me right now which would be soo exciting. I haven’t tried again for a while, but you’re making me want to. Congrats Dani. That’s a huge gain for a chick! I don’t think the guys realize how hard it is for us to move the upper body lifts.
About deadlifts, I tried my old PR of 185 last week and couldn’t get it off the floor…but I will…eventually. Congratulations, you!
Thanks ladies. I appreciate all the kind comments.
Masch - Thanks, and I am always hard on myself!
Hallowed - I’ve been chasing 225 forevvvveerrr. I don’t see myself pulling it for a while.
Ppuff - You’re catching up to me! I am iffy on 185. Sometimes I pull it fast, sometimes I miss it (as you can see in today’s training)
11/21/2011
Deadlift
95 x 5
95 x 5
115 x 3
135 x 3
145 x 3
160 x 5
185 x 0
185 x 1
Notes: Rushed this workout. Had my ART appointment right after. Disappointed in my performance, I don’t think I was rested from last deadlifting session. I felt rushed to get in there because my college gym will be closed starting tomorrow.
[quote]DiscoDani wrote:
Thanks ladies. I appreciate all the kind comments.
Masch - Thanks, and I am always hard on myself!
Hallowed - I’ve been chasing 225 forevvvveerrr. I don’t see myself pulling it for a while.
Ppuff - You’re catching up to me! I am iffy on 185. Sometimes I pull it fast, sometimes I miss it (as you can see in today’s training)
11/21/2011
Deadlift
95 x 5
95 x 5
115 x 3
135 x 3
145 x 3
160 x 5
185 x 0
185 x 1
Notes: Rushed this workout. Had my ART appointment right after. Disappointed in my performance, I don’t think I was rested from last deadlifting session. I felt rushed to get in there because my college gym will be closed starting tomorrow.
In good news, I bought my first singlet today!
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POIDH! POIDH! POIDH!POIDH!
EDIT: Uh… I wanna oogle pics of u in ur singlet plz.
lol you ladies are hilarious. I am going to look soooooo awkward in a singlet. As soon as I get it, I’ll take some embarrassing photos.
Yeah, I started using 5/3/1 again for my deadlift because I couldn’t finish the deadlift program that I was doing. I must have just set my max too high…even though I really thought it would be appropriate.
lol nimain, you’re so funny. I’ve heard a lot of woman complain that they look like sausages in a singlet. I am the complete opposite. A singlet will probably be baggy on me hahaha
Squat!!!
BW x 10
bar x 5
65 x 5
75 x 3
85 x 1
95 x 1
105 x 1
115 x 1
125 x 1
135 x 1
Bench
bar x 10
65 x 5
75 x 3
85 x 3
95 x 1
105 x 0
105 x 0 WTFFFF
Ab wheel rollout
x 10
x 10
x 10
Hip rehab
glute bridges, clam shells, side leg raises
Notes: Excited about my squats. Baffled about my bench. I tested my 1RM for the squats so that I could plan my attempts for the meet. 135 seemed close which I’m fine with considering I haven’t squatted in months.
If the move makes you feel better, don’t stop doing it once you’re better. Throw it into the maintenance pile and do it every couple days.
I’ve been watching King of the Hill on netflix every single night. However, I just started watching Lost to see what the hype is about and that’s kind of pushed Hank to the side.