Alexus, nerdy lifters, unite!
Brute, it’s a lot to hope that a hotel gym has a free bar. I’m happy to see a universal tower rather than a sad pair of treadmills in a tiny, damp room.
hkd, yep, that’s an M4. I quote the owner: “it’s an M4 A3 flat top with a collapsable six position tactical rear stock. It has front steel quad rails, A3 flat top, front vertical grip, magazine well grip, tactical sling mount, and a tactical illuminating scope with a high power laser.”
Now, wouldn’t it be hot if I knew what that meant? All I know is it’s fun to shoot.
Mim, I completely forgot how good those 1 legged deadlifts feel and work. Those are a breakthrough accessory lift for sure.
4/11/11 5/3/1 bench altered for lack of bar
Dumbbell double bench 1x5 10s, 15s, 20s, 25s, 30s. < by double I mean pushing both at the same time.
Dumbbell single bench 1x5 35s 1x2 40s < new 1RM. I knew I was ready for this. Yay!
Lat pulldowns 2x10 50, 2x10 70 2x10 50 <slow with lots of squeezing. Admired my back in the mirror shamelessly.
Db bench 1x10 30s < new 10 RM
I’m glad to be back from travel so I can do my squats with a bar tomorrow.
Way to go getting in your training using a hotel gym! I know how difficult it is to get up for that.
You and I have exactly the same approach to decrepitude. I spend alot of time and effort trying to intelligently use my body to maximum athletic effect. As do you.
main, I’m going to make it into a motivational poster. DISCIPLINE: Sexy librarian says “Quiet!”. You can download the template on the internetz.
Hi Kimba!
Friday I got back to my regular gym for squats.
4/15/11
Cycle 2, week 1 Squats.
Warmup 2x5 45, 1x3 65
Working 1x5 75, 1x5 90, 1x8 100
Good mornings 1x10 45, 2x10 60
ab cable crunches 1x10 90
Today started week 2 military press.
4/18/11
Cycle 2, week 2 Mpress
warm up hollow bar, steel bar, bar. I’d like to know when the naked bar will stop feeling so heavy for overhead presses. Hopefully before I die.
working 1x3 47.5, 1x3 55, 1x4 60
triceps pressdown 2x10 70 alternate version with a curl grip 1x10 50
dumbbell rows 2x10 35s
dumbbell military 1x10 20s
I notice I’m slacking on volume on the accessory lifts. In my defense I did have to catch a plane to Philadelphia. Still, I think I need to recommit to 5x10 on those. The gym at the hotel here is excellent, with a dumbbell rack and medicine balls.
Just too busy lately. I hit the last day of snowboarding at Copper.
Finished up deadlift, bench, and squat of cycle 2, week 2 with miserable performance on the deadlift and fair performance on the bench and squat. Week 2’s third set is at least 3 reps and my grip failed after 2 reps on the deadlift at 170 (I’m like wtf??) Rested and did the third rep. I should not be failing at this weight and I’m almost freaking out but then I read a bit about how it ALL has to come together on the deadlift. I was pretty tired that day from traveling.
I got 4 reps at 85 on the bench and 3 reps at 105 on the squat. That squat doesn’t sound like much to be proud of, but my form is soooo tremendously improved compared to last year, so I know I have room to move up.
Week 3 5/3/1 Military press training max 67.5 (59% bw)
warmups
working 1x5 50 1x3 55 1x3 62.5
dumbbell rows 3x10 35s
triceps pushdowns 3x10 70 (cable)
random front and side laterals with small weights.
wow you still have snow??? GREAT!!! how long did it take you to learn to snowboard? I tried for a day, and then just went back to skiing because I totally bit it on every run… Sounds like a blast!
Hi Bre,
Just up in the mountains. Down here, the bulbs are up.
Snowboarding sucks for the first three days, so you have to blindly stick with it through that pain. I distinctly remember praying out loud “Please don’t let me fall on my left butt cheek again” (I’m not even religious. I’m not sure who I was begging ) After that, it’s easier and more fun than skiing, imo.
Hey there Spidey! It’s been awhile. Glad you got home safe and sound and are enjoying the beautiful mountains. Glad your bench and squat form are coming along! Nice. Keep it up!
Thanks Puff, I feel very good about the squat and mpress. Deadlift is kicking my ass though. I always thought my deadlift would just keep increasing steadily forever. haha
I’m starting to feel the effects of slacking at TKD. Mood: poor. Numbness is back. Skin: fair. Joints, excellent. Weight: 113.5. Arms, legs, and back are strong, but midsection is showing the neglect of no kickboxing or tkd. MUST do the running, jumping, cardio-ish classes. I don’t know why but lifting is just not enough. I’ll try to get to bed early on Sunday night and hit the 6 am kickboxing to recommit.
Yesterday was 5/3/1 deadlift day. I didn’t get through week 3 during this week. I’ll just extend it out through next week before the week 4 deload.
Deadlift 5/3/1 Training max 189 = 167% bw
warmup with bar, 115, 115
working
1x5 140
1x3 160
1x1 180 < this was a grinder, but as Kimba says, if you’re making your reps, your fine, right? This was the first time I’ve ever felt shaking on only one side of my body and the right was clearly weaker from top to bottom. I suspect a set up problem. I’ll work on that during deload week. Maybe it’s time for a form check video? I know you all would like to see me rocking the pirate cartoon kneesox I got after the meet.
accessories
one-leg hamstring curls and leg extensions.
good girls/bad girls, and kickbacks on the cables.
ab wheels on my knees, but only one set.
Do you use a mixed grip for your DLs’? I like to have my right (weak) hand up, but someone just told me that it can cause you to start pulling to one side if you do that all the time. I don’t know if that would account for shaking on one side, but it might contribute to an imbalance? I’ve decided to sometimes mix it up with my grip.
Yep, you got your reps so I’m calling it good. Lets see what the next cycle brings.
Just lifting would not be enough to keep me at my present weight or keep my body comp where I want it. Maybe no cardio was workable before, but not at forty-something. Plus, its important to keep up your ability to kick ass, right??
And, I totally agree with your view on snowboarding sucking for the first three days. I remember being reduced to tears when I fell on my ass for the millionth time. Ouch! I did like boarding, but I LOVE skiing, so that is what I do now.
Puff, yes I use a mixed grip with my left hand up. I never mix it up, but I’ve heard that it can cause imbalances. Maybe I’ll switch it up on deload week and warmups. I’d be worried to switch on the heavy ones… I just don’t feel comfortable the other way yet.
Kimba, I know you’re right. It appears cardio is necessary to keep me bouncy, to keep decrepitude at bay, and to stay smokin’ hot (as you are well aware. )
i heard that about deadlifts, too. i use a hook grip - but i certainly can’t deadlift very much. i’ve heard something about using a hook grip until you feel that your grip is giving up then switching to your preferred grip. maybe that works. glad you are still around looking forward to vids of you in your knee socks.
I think I use a hook grip for my warmups. I don’t spend that much time on set up at the low weights, which I’m sure is a mistake!
Well, rather than continue to whine about my mood and health on a site for powerful women, I got my ass up at 5 this morning to hit the 6 am kickboxing. The dawn was breaking and I was singing in my car, thinking about how I was getting control of my body health again. The dojang was dark at 5:50… 6:05 and I’m sitting in my car… no instructor. 5 cars waiting… no instructor. We called and texted, but no answer. So, “cardio fitness part II: the revenge” will have to wait.
Well, at least I can get my 5/3/1 bench training done before work today.
5/3/1 bench week 3 cycle 2. Training max 95, actual max 100 = 87% bw
warmup bar, 55, 60
working 5x70 3x80 1x90 < this felt so easy I checked the weights and got all confused about how to add. I may not be mentally competent for 6:30 workouts. I would have done more reps but no spotter. I stuck with the minimum.
accessories
bar skullcrushers 3x10 45
cable lat pulldowns 2x10 130 < I get chills on the last couple of reps from these when they are hard and I’m really squeezing. It’s no match for roman chairs but I was curious if this happens to anyone else. It’s actually kind of pleasant.
BBB bench 3x10 45 < I might think this is useless because the weight is so light, but I’m learning a lot about how to stabilize the imbalances I have. There’s something weak in my right shoulder or trap or something and I have to consciously push evenly. So, it’s all good.
oh…boy…if i changed my mix grip to the opposite i’d be completely confused! I think you’re probably ok, maybe it was just a wonky lift?
and mad props to you getting up way the hell early and getting stuff done! don’t ever feel bad about complaining–geez…i do that quite alot! my goodness we all can relate :{
oh and hey… you should post a vid of your MA stuff I don’t really know what to call them, i guess a series of bomb ass archane moves! GARH!
