Even Breathing Feels All Right

Training
421

cholulalua, mim, I’m enjoying it very much so far, because several of the accessory exercises are not typical for me. My butt is sore as hell today so I know I haven’t done pullthroughs or ball curls in awhile.

Bench day Week 1, month 1 (RPE 8)
5x45, 65, 75 < I’m pretty sure I could have done two more, but I’m not very good at estimating this yet.

Barbell row 5x10 45
Face Pulls 10x30, 40, 50, 60
Close grip bench 3x10 45
Windmills 3x8 10 dumbbell < this was fun. It felt like a Taekwondo drill.

Kickboxing tomorrow if I can get my lazy butt out of bed at 5.

Happy lifting to each and every one.

422

I’m sorry to read that 5-3-1 didn’t work for you. I’m glad you found a new program that you’re excited about. Are you off the treadmill too?

423

Nadia, I am still your little cardio princess in training. I just got back from my 1 mile on the treadmill. Especially since I am traveling on business the next few weeks, you can expect I will be on the hotel treadmills daily.

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OH! I thought you were doing the show n GO. I may treat myself to that soon.

I hope this program works for you!

425

Betty, which one is the show and Go? Link, please?

I checked into my hotel in Kansas City to find the usual array of treadmill, stair stepper, and elliptical. sigh. Then, I noticed a set of medicine balls. Yay! I can do wood choppers at least. Sadly, these were not medicine balls but bouncy balls and they topped out at 8 lbs. double sigh

I gummed together deadlift accessory day like this:
Kettlebell swings with an 8 lb ball, jackknifes on the swiss ball, step ups with the 8 lb ball onto the treadmill and a mile run on the treadmill, and some negative chinups with a towel over the bathroom door. It was lame and the door latch almost gave me a hysterectomy.

So as soon as I got home tonight I hauled my butt over to 24 hr and did the actual deadlift workout.

Deadlift 5x45, 5x65, 5x95, 5x115 < I know this seems really light but with keeping my hips STRICTLY down and trying to widen my stance, it was enough. I’m not sure I have this right because it seems like my knees and elbows were fighting each other for space. But again: NO hip pop-up.

RDLs 8x45, 8x65, 65, 65 < I started super light but these were surprisingly easy. I suspect this is because I’ve been lifting with my back a lot lately, what with the hip pop-up and all.

Kettlebell swings 10x15, 25, 25 < love these. Always. Surprised to feel these in my core.

Stepups to the lowest steps they have (1 ft? 18 inches? idk.) 0, 10, 20 lbs. This was good because I actually have a big problem with my left hip-al region because of a childhood car accident and I’m missing some tendons or something, so any time I don’t assist with the other leg on a stepup I’m doing great at strengthening it.

Jackknifes on the swiss ball to my feet this time just 1x10. Hard. Also awesome. I’ll be doing a lot more of these.

All in all I am loving this program, and I am fully pleased I went to the gym tonight. I can finish out the first week of this program tomorrow and get half the second week done before I travel again.

Heavy Lifting all you!!

426

P.S. I see I have to do a lot of research for tomorrow’s workout because I don’t know how to set these up:

Reverse band bench, board press or pin presses, Pallof press variations

What I like about this program is it seems like a gateway drug to Westside, which has always intimidated me with all the weird partial variations and bands.

427

[quote]arachne12 wrote:
P.S. I see I have to do a lot of research for tomorrow’s workout because I don’t know how to set these up:

Reverse band bench, board press or pin presses, Pallof press variations

What I like about this program is it seems like a gateway drug to Westside, which has always intimidated me with all the weird partial variations and bands.

[/quote]

next thing you know - you’ll not only be borrowing snapper’s singlet but her squat suit and bench shirt as well!!!

gateway drug indeed!

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Do you think I can borrow her total? Just for one day?? :slight_smile:

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[quote]arachne12 wrote:
Do you think I can borrow her total? Just for one day?? :slight_smile:
[/quote]

in time, you won’t need too

430

sorry to hear the bouncy balls were so light. i’ve asked for some at our gym (though i was hoping for a bit heavier). apparently they are good for SLAMMING into walls and ceilings. i tried with the regular ones but got told off since apparently the outer coating splits over time.

will be interested to hear the stuff you get up to next…

431

…

432

[quote]arachne12 wrote:

Reverse band bench, board press or pin presses, Pallof press variations

[/quote]

sounds like fun :slight_smile:

433

[quote]arachne12 wrote:
P.S. I see I have to do a lot of research for tomorrow’s workout because I don’t know how to set these up:

Reverse band bench, board press or pin presses, Pallof press variations

What I like about this program is it seems like a gateway drug to Westside, which has always intimidated me with all the weird partial variations and bands.

[/quote]
My coach thinks you need to be on teh roidz to do Westside with its volume and intensity. Obviously, our own Lil Power is evidence against that!

You can do pin presses easily in the cage. Reverse band presses require a partner/spotter unless you have experience with them. I’m always a little thrown getting the liftoff with reverse bands.

You already have a better bench than I. Must you have it all?

434

Alexus, slamming those med balls on to the ground is one of the best core workouts for me.
Main, I am definitely enjoying this so far. I think I needed to get out of a rut.

Snap, MWAH HA I will have it all. Oh, yes, I WILL have it all…

435

Lockout day was Sunday

Pin presses (first time) 45, 65, 95, 100 < I liked them but I’m not sure why this program emphasizes the bench so much. Maybe I could substitute rack pulls on lockout day. This program is probably designed for men who are all about arms and chest.

chinups 7, 3 < I’m going to have to lay off the chinups for a bit. They are making my elbow sore.

skullcrushers 2x8 50 < preloaded bars at 24 hr seem silly.

pallof press (first time) 2x8 20 < at first I thought these were a stupid exercise but something made my lats and torso sore this week. I found them interesting.

436

Squat day, week 2 Monday
5x 45, 55, 75, 85, 90, 95 <still understanding what an rpe of 8 feels like, and enjoying that exploration

Good mornings 3x8 60
Ball leg curls 3x8 < these got easy and I don’t have a GHR apparatus.
Pull throughs 3x8 110
Lunges 3x8 50
Ab wheels 3x8

437

Bench day today and I’m in a hotel with a dedicated weight room. Dumbbells and machines only, unfortunately. I did my best.

Bench 5x5s, 10s, 15s, 20s 25s 30s < I was pretty sure this was rpe of 8 but I tried 35s and got 4 reps. My 5 rmax is 35 proving to me once again that I am not getting any stronger than I was six months ago.

Windmills 3x8 15

DB row 2x8 35s

No way to do facepulls or barbell rows. I should be able to get into my regular hovel for deadlifting tomorrow.

Have a beautiful day!

438

[quote]arachne12 wrote:

Bench 5x5s, 10s, 15s, 20s 25s 30s < I was pretty sure this was rpe of 8 but I tried 35s and got 4 reps. My 5 rmax is 35 proving to me once again that I am not getting any stronger than I was six months ago.
[/quote]

I don’t like reading that! Hopefully this new program does the trick for you and gets you off this plateau. Hang tough and eat.

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Oh and I got on the treadmill last night even though I had two glasses of wine at the networking reception. I put the incline up high and walked fast to compromise.

440

Thanks Nadia, not eating enough is on my list of possible culprits for this slump. We’ll see how this goes.