Thanks Diana- appreciate the encouragement.
Friday A day
goblet squat
may alternate between these and back squats, still having trouble getting parallel or below.
30 x 2 x 5
65 x 3 x 5
Bench
55 x 5
62 1/2 x 5
75 x 4
75 x 5
75 x 2- I don’t know what happened. Last week was fine and this week I couldn’t get full ROM, my back arched a lot, got pinned on set 1.
BB row
60 x 5
62 1/2 x 5
70 x 3 x 5
pull up, neutral grip, hanging- 1/2 way.
pull up, supinated grip from the floor- full one. YAY!
Grip work to prepare for DL
95 x 20 sec.
115 x 20 sec.
145 x 17 sec.
155 x 13 sec. Never held that much weight in my hands before- I feel like Superman. (well, wimpy supergirl. :))
My B/F takes me back and suddenly I can’t bench anymore?
Sunday B day
unassisted pull up (really a chin up, supinated grip, from the floor)
back squat
bar x 5
65 x 5
80 x 3 x 5
really felt myself get to parallel- let my right heel come up a little and got the depth, (right ankle has decreased ROM due to 3 surgeries)
military press
DB 30 x 5
bar x 5
60 x 3- failed on the 4th
60 x 3-same deal
60 x 3-what’s the deal?
DL
75 x 5
120 x 5
145 x 3 x 5
cheated- bar was on pins, plates were 2 inches above the floor. didn’t release and reset grip on any reps. keeping the same weight next time and doing them right- from the floor, with grip reset. But boy was I proud.
Hey NH, ask the more experienced ladies about the goblet squat, but I hold a DB vertically at my chest, elbows in, squat with a very wide stance(that’s me) with my ankles 45 degrees out. I try to get below parallel.
Wednesday A day
Goblet squat- wow I don’t think I can go any further with this.
35 x 2 x 5
70 x 3 x 5
Bench
57 1/2 x 5
65 x 5
75 x 3 x 5
BB Row
62 1/2 x 5
65 x 5
72 1/2 x 3 x 5
supinated chin up
1/2 way
full x 1
grip work
95 x 20 sec
145 x 20 sec
155 x 15 sec, I think.
good day.
[quote]aeromom wrote:
Wednesday A day
Goblet squat- wow I don’t think I can go any further with this.
…
[/quote]
Your true limits rarely are where you think they are. When you think you can’t go any further, when you think you can’t do it, that’s your chance to progress.
Friday B day
chin up x 1
back squat
50 x 5
70 x 5
85 x 3 x 5
military press
DB 30 x 5
bar x 5
60 x 4
60 x 3
60 x 5- improvement
DL from floor
75 x 5
125 x 5
145 x 3 x 5
weight is 136
Hey all,
Spring break week, got the kids.
Missed Monday, and Wednesday was interesting. I was going to skip lifting because I had to teach 2 fitness classes back to back at a community center. With the kids this was all I had time for.
But the first class got canceled, and I was already there, so I “lifted” with their equipment. Don’t laugh, any port in a storm.
lat pull down MACHINE
5 x 5 with increasing weight until I felt I might actually be challenging myself, but who knows?
SMITH MACHINE- this was a new experience.
back squat 5 x 5 with increasing weight until I had “115” lbs, but who knows.
bench, in the smith,
5 x 5, increasing weight until I had “105” lbs, but again, who knows.
Hopefully I do not sound too sarcastic, it was very nice of the staff to let me use their facility, I guess I’m just used to free weights.
Friday will be regular lifting day followed by teaching yoga, IF the kid’s schedule works. It’s my son’s 14th birthday party- dropping 8 teenagers off at the mall, rushing to the gym and praying for no problems! Wish me luck>
I don’t think you sound too sarcastic. I’m pretty resistant to trying any machines too.
The birthday party sounds like fun. My oldest is 13 1/2 and we do the back and forth with parents as well. Everything works around that schedule so I can sympathise.
O
Hey O:
Good to hear from you.
Fri 3/21
Goblet squat- did much better, picked it up from the bench the way, I think, Ronda suggested.
35 x 2 x 5
70 x 3 x 5
Bench
55 x 5
65 x 5
75 x 5
75 x 4
75 x 5
no time for rows. I taught the yoga class, it was packed, a great group. Then ate all you can eat chinese with my son and his friends, good day overall.
Mon 3/24 B day
back squat, got deep enough to keep me doing them, but not parallel yet.
50 x 5
70 x 5
85 x 3 x 5
military press
BB x 5
55 x 5
60 x 5
60 x 1- WTF?
60 x 5
60 x 4
DL
75 x 5
120 x 5
145 x 3 x 5
Basically maintained the same weights due to slacking spring break. I’ll bet I weigh 140, that’s how I feel at least. Blech!
weight is 138. yuck.
Wed A day
Goblet squat
35 x 2 x 5
70 x 3 x 5- I am chicken to go to 75.
Bench
60 x 5
65 x 5
75 x 3 x 5- made them.
Row
65 x 5
70 x 5
75 x 3 x 5
did not make the pull up.
[quote]aeromom wrote:
weight is 138. yuck.
Wed A day
Goblet squat
35 x 2 x 5
70 x 3 x 5- I am chicken to go to 75.
Bench
60 x 5
65 x 5
75 x 3 x 5- made them.
Row
65 x 5
70 x 5
75 x 3 x 5
did not make the pull up. [/quote]
If you can do 3x5x70 you can certainly push out a few at 75 
Thanks, Ronda! Yes I’ll do it.
Skipped Friday due to sickness.
Mon B day
body shaping class and one good chin up.
back squat
55 x 5
75 x 5
95 x 3 x 5
military press
BB x 5
55 x 5
60 x 3 x 5 finally made them!
DL from the floor, reset every rep!!!
95 x 5
125 x 5
145 x 3 x 5
Yay!!! weight is 135.
Yeah, that was my post- didn’t realize he was signed in.
Michele
[quote]aeromom wrote:
Yeah, that was my post- didn’t realize he was signed in.
Michele[/quote]
I’m glad you clarified that. I sat looking for a while going huh? I’m a bit slow.
Good job on the military press. I find them very difficult.
O
Skipped Wednesday- sick
Fri A day
pull up x 1
back squat
bar x 5- extra warm up set- B/F wanted to see. He made me nervous for some reason and I asked him to stop watching.
70 x 5
80 x 5
100 x 3 x 5
heels on 5 lb plates to see if I could improve my depth- jury’s still out.
bench
57 1/2 x 5
62 1/2 x 5
77 1/2 x 3
77 1/1 x 4
77 1/2 x 4- I’ll get them all next time. Used to get pinned under 80.
row
bar x 5
67 1/2 x 5
77 1/2 x 3 x 5
Resetting my warm up weights back down.
grip work (prepare for DL)
145 x 10 sec
150 x 20 sec- this will be my DL next time.
155 x 15 sec
didn’t feel well, was a little worried about the kids even though dad had them. Distracted.
Good job with the pull up. Do you ever try negatives? When I started doing those my numbers went up pretty fast.
I can relate to the kid destraction. It’s like this low level back of the brain anxiety. For a long time I was paranoid to even go out when they were with their dad. Crazy.
Hi O:
hoping you’re getting good weather… thanks for the advice. Yes, I’m going to try negatives. What do you suggest for reps?
Mon B day
pull up x 1
back squat
bar x 5
70 x 5
100 x 3 x 5- again, asked B/F to look elsewhere.
I love working out with him. what’s up with this?
military press
bar x 5
50 x 5
62 1/2 x 4
62 1/2 x 2
62 1/2 x 3
pull up x 1
DL
75 x 5
120 x 5
150 x 3 x 5
weight is 136, I feel good about it.
[quote]aeromom wrote:
Hi O:
hoping you’re getting good weather… thanks for the advice. Yes, I’m going to try negatives. What do you suggest for reps?
[/quote]
For negatives I tried to do four as slowly as I could. The first lasted long but by the fourth it was more dropping like a stone.
I hope it helps
[quote]ouroboro_s wrote:
aeromom wrote:
Hi O:
hoping you’re getting good weather… thanks for the advice. Yes, I’m going to try negatives. What do you suggest for reps?
For negatives I tried to do four as slowly as I could. The first lasted long but by the fourth it was more dropping like a stone.
I hope it helps
[/quote]
Do you jump up, hold, and come back down slow? Thanks.
I did three, pulled up, held, and came down slow.
Very exciting day- A day.
I didn’t even keep getting below parallel on my squat as a goal, I just figured I was incapable, but Yay!!!
I was half squatting 105, and suddenly racked it and thought “what’s the worst that can happen? I sit on the floor.” so I just DID IT, and it was beautiful. I can do a full squat now, ASS TO GRASS!!! Got pinned under the empty bar, so I did 2 x 5 with 10 lb DBs on my shoulders. I feel like a millionare.
Bench
bar x 5
55 x 5
77 1/2 x 3 x 5- made them, knew I would.
BB row
bar x 5
55 x 5
77 1/2 x 3
77 1/2 x 4
77 1/2 x 3- next time.
Forgot to do grip work- I was so excited about the squat.
B/F Deadlifted 390 last night. He is just a leeetle pleased.