10.19.12 BW 203.0
Squat
2x5 @ 125
2x5 @ 145
1x3 @ 170 *Didn’t feel deep enough, struggled a bit
1x8 @ 125
Bench
3x5 @ 105
1x3 @ 125
AMAP@ 90…Got 17
Row SS w/T-Swings
2x10 @ 95, 1x10 & 1x15 @ 65
Week 7, Day 1
10.22.12
Squat
3x5 @ 125
1x5 @ 145
1x4 @ 167 *GM’d the 4th rep and opted to wrack it.
Bench
1x5 @ 85
2x5 @ 95 *tried pin pressing 1st set. Gotta say I loved it but man does it suck the strength out of you!
1x5 @ 110
1x4 @ 110 *lost strength on last rep
0X0 @ 125 *couldn’t even get the bar up once. Guess it wasn’t my day to bench big.
Row SS w/T-Swings
4x5 @95, 4x10 @ 60
I was well rested & fueled up but felt like someone let the air out of my balloon on the big numbers. Could it possibly be that our powerful and energetic leader wasn’t near by or that Week 7 wanted to welcome me by burying me in my own numbers??? Can’t wait for Wednesday’s lift for some payback. Hoping for some KB tonight to help loosen up hips and legs.
10.24.12 BW 201.4
Band work
5-4-3 w/bw squat
Front Squat
1x5 @ 45
2x5 @ 85
1x5 @ 105
2x3 @ 115
OHP
1x5 @ 47.5
1x3 @ 57.5, 67.5, 77.5
D.L.
1x4 @ 135
1x5 @ 150, 180, 210
*My max pull was supposed to be 1x5 @ 240. As the weight came up it did not feel heavy, everything felt great until the point just before I reached a full stand. Something popped in my lower back and I was done for the morning. Left the gym very upset w/myself for getting hurt. I have had issues with my back years ago that made it impossible to stand straight for well over a year. So, my immediate fear was that this would set me back BAD. But, I took Rick’s advice for treatment, talked w/KBgal & HE and calmed down, and showed up for Bootcamp class that night. Managed to do some stretching, pushups, body weight squats, and even a little scooter action. Made my way home and again followed Rick’s advice again and was able to get through a field trip/bus ride/tracker ride/straw maze at a pumpkin farm w/26 kinderguardners w/absoluetly no issues! I still have trouble getting my socks and shoes on but I can handle that, it is only day two afterall. What gets me is that at 41 I can still function w/an injury that would have had me sitting on the couch for weeks in my twenties. That realisation puts a smile on my face. It’s Just Pain…
10.26.12
Squat
1x5 @ 45, 95, 110
1x3 @ 125
T-Handle Swings
4x15/20 @ 60
Bench
1x5 @ 80
3x5 @ 95
1x5 @ 110
Week 8
10.29.12
Squat
1x5 @ 65
3x3 @ 95
Bench
1x5 @ 85
3x5 @ 95
1x5 @ 112
1x3 @ 127.5 *supposed to be 5 but only squeaked 3 out. Leg drive is still weak from back pain.
Assisted Row SS w/T-Swings
4x5 @ 25 4x15 @ 50
Hypers
1x10 @ 15
10.31.12
D.L.
2x3 @ 135
11.02.12
Squat
3x5 @ 125
1x5 @ 150
1x3 @ 172.5
1x8 @ 130
Bench
1x5 @ 75
3x5 @ 95
1x5 @ 112
1x2 @ 130 *3rd rep would not go up
AMAP @ 95 *Got 18 up on this…BOOYA!!! Back is feeling better.
11.03.12
*SS’d for 4 rounds
Hypers w/22.5 lbs x 10
T-Swings w/85 lbs x 15
Incline Abs w/25lbs x 10
*SS’d for 3 rounds
T-Swings w/85 lbs x 15
Goblets w/25 lbs x 10
Asst’d Dips x 10
*SS’d for 3 rounds
Curls @ 60 x 5
Pull-Dwns @ 90 x 8
[quote]Megaloca wrote:
10.24.12 BW 201.4
Band work
5-4-3 w/bw squat
Front Squat
1x5 @ 45
2x5 @ 85
1x5 @ 105
2x3 @ 115
OHP
1x5 @ 47.5
1x3 @ 57.5, 67.5, 77.5
D.L.
1x4 @ 135
1x5 @ 150, 180, 210
*My max pull was supposed to be 1x5 @ 240. As the weight came up it did not feel heavy, everything felt great until the point just before I reached a full stand. Something popped in my lower back and I was done for the morning. Left the gym very upset w/myself for getting hurt. I have had issues with my back years ago that made it impossible to stand straight for well over a year. So, my immediate fear was that this would set me back BAD. But, I took Rick’s advice for treatment, talked w/KBgal & HE and calmed down, and showed up for Bootcamp class that night. Managed to do some stretching, pushups, body weight squats, and even a little scooter action. Made my way home and again followed Rick’s advice again and was able to get through a field trip/bus ride/tracker ride/straw maze at a pumpkin farm w/26 kinderguardners w/absoluetly no issues! I still have trouble getting my socks and shoes on but I can handle that, it is only day two afterall. What gets me is that at 41 I can still function w/an injury that would have had me sitting on the couch for weeks in my twenties. That realisation puts a smile on my face. It’s Just Pain… [/quote]
I’ve had a tweaky back my whole life–and I still tweak it now and again–but since I’ve been training and particularly deadlifting the tweaks now take days rather than months to heal. I think you will find that the risks associated with obtaining a strong back are far less than the risk in not having a strong back or working towards one. I firmly believe that sitting in a desk all day and not doing anything is way, way, way more risky than deadlifting.
Solid work in here, as always.
[quote]jjackkrash wrote:
I’ve had a tweaky back my whole life–and I still tweak it now and again–but since I’ve been training and particularly deadlifting the tweaks now take days rather than months to heal. I think you will find that the risks associated with obtaining a strong back are far less than the risk in not having a strong back or working towards one. I firmly believe that sitting in a desk all day and not doing anything is way, way, way more risky than deadlifting.
Solid work in here, as always.
[/quote]
Thank you! I did heal much faster than I would have thought. I’ve had a few issues lately with tight muscles and/or pinching in my back and neck but I have found it best to just keep going and work around the issue. I totally agree. I’d much rather tweak my back here and there lifting than bend over to pick up a dirty sock and be down for weeks due to inactivity. Life is good, just keep moving.
01.29.13 BW 208.2 Week 5, Day 1
A.M. 35lb KB Swing ladder 20-1
15lb KB Leg Raises/Crunches 20-19-18-17
P.M. Bench
1x3 @ 75
1x3 @ 95
5x5 @ 115
Squat
1x4 @ 115
1x2 @ 115
1x2 @ 135
6x2 @ 160
I may not have been logging (shame on me), but I have been putting in time in the gym. Been doing a 9 Week Russian 3 Lift Program, same as KBGal & HighEnergy. Needed to repeat Wk 2 several times over due to shoulder and back issues. But the repeating has given me time to get my stuff together and gain the strength. Still have numbness in my thumb from the shoulder knots but the pain is gone. Really looking forward to the rest of the lifts in this program!
01.30.13 Week 5, Day 1
A.M. Warm-Ups: Jumps 3x3
Dead Lifts
2x3 @ 135
1x3 @ 165
2x2 @ 195
5x5 @ 210
P.M. Heading back for BootCamp
02.01.13 Week 5, Day 3
Warm Up: Jumps 3x3
Squats
1x3 @ 95
1x3 @ 115
1x3 @ 135
5x5 @ 175 *Hard time finding groove, chest caving, ass leading
R.O.H.
3x5 @ 7.5
Straight Rack Presses (Scrapes)
3x3 +5 shrugs @ 65 *loved these, really made my shoulders feel good.
T-Swings
3x10 @ 60
02.02.13
EARLY morning bootcamp
02.04.13 Week 6, Day 1
R.O.H.
3x5 @ 7.5
Bench
1x3 @ 75
1x3 @ 95
1x3 @ 110
2x4 @ 125
1x3 @ 125 *Failed 4th rep, tried immediately for a 2nd attempt and failed…grrr.
1x4 @ 125 *Fourth set good. Fischer said to do a 5th set.
1x4 @ 125 *Fifth set good! Mind just checked out on the 3rd set.
Jumps 3x3
Squat
1x3 @ 45
1x3 @ 95
1x2 @ 115
1x2 @ 135
6x2 @ 160
02.05.13
Single Arm Kettlebell Swings
5x10 @ 35
T-Swings
6x10 @ 60
Kettlebell Cleans & Swing Peaks
2x10 @ 35
02.06.13 Week 6, Day 2
Jumps 3x3
Deadlift
1x4 @ 135
1x3 @ 185
1x3 @ 205
4x4 @ 225 *These felt great! No real issues, just need to work at getting under the bar.
Snatch Grip DLs
2x5 @ 135
T-Swings
2x12 @ 65
02.08.13 Week 6, Day 3
Squat
1x4 @ 95
1x3 @ 115
1x3 @ 135
4x4 @ 185 *Better than last week. Didn’t dive forward as much this week but also felt like I didn’t go as low on some squats
Bench
1x3 @ 85
6x2 @ 110 *New elbow position is starting to feel really good…powerful.
02.09.13
Nice bootcamp class to end the week! I haven’t gotten up that early for a workout since swim team in 9th & 10th grades. Must be damn good!
02.11.13 Week 7, Day 1
Bench
1x4 @ 85
1x3 @ 115
3x3 @ 130
Squat
1x4 @ 95
1x3 @ 115
1x2 @ 135
6x2 @ 160
02.13.13 Week 7, Day 2
Dead Lifts
1x4 @ 135
1x3 @ 185
1x2 @ 205
3x3 @ 235 *Felt good, I think these came up nice and clean. Had a lot of time and energy left so…
4x10 @ 135
1x30 @ 135 *I am fairly certian I could have gotten a good 10 more reps out but I knew bootcamp would be harsh to push so much. Plus I need to recover for heavy squats on Friday. Bootcamp was crazy good, and as of this morning I have no soreness but will roll out later today just in case.
Really good work these past couple of weeks, Meg! Those deads the other day were solid and came up easy! See you bright and early for bootcamp.