[quote]mmgalb727 wrote:
Yeah Skye… I walked for 30-60 minutes almost every day this week… very light walking! But I get to get back to the gym tomorrow! YIPPEE! =D[/quote]
Happy Monday!!!
[quote]sbmart2 wrote:
mmgalb727 wrote:
Yeah Skye… I walked for 30-60 minutes almost every day this week… very light walking! But I get to get back to the gym tomorrow! YIPPEE! =D
This is not completely true. On Saturday we were outside pulling the sleds with VERY light weight and pretty slowly. As we were walking it started to sprinkle, then within seconds it started raining. All of a sudden I hear a YELP and see Molly sprinting to the door with her sled in tow. She was screaming and running like she had a prom dress on and her hair done. I started laughing so hard that I could barely walk.
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It didn’t help matters much that you were laughing like some kind of drunk farm animal and making me crack up so that I couldn’t run very fast! Normally I have ninja-like reflexes… but I was slowed down immensely from laughing too hard…
Betty - happy Monday to you too! I am so excited that I get to lift again tonight! I have been dying! =D
Oh my gosh! Was super fun to get back into the gym tonight! Plus all of my hookerfaces were there!! We took up the inside and outside of both squat racks! hee hee! =D
Big Jim suggested I do medium stance cambered bar squats for a little while… GRR! I hate squatting with a closer stance… but it will probably be good for my hips and knees to have a break from super wide stance. We are still using the 5/3/1 program… but instead of doing our competition lifts (wide stance squat, conventional DL, we are using variations of the lifts where we tend to be weaker…) So I will be doing pin pulls from mid-shin on DL day, and medium stance squats on squat day, and 2 board press on BP day, etc…So today was supposed to be 3 sets of 5 using 75, 80, 85% of our 1RM… but you are actually supposed to go for as many reps as you can on the last set (the one where you use 85% of your max).
Also, Wendler suggests taking your max, and subtracting approx 10% from it, and using that as your max to ensure you get all sets and reps. He is a huge believer is erring on the light side… so that’s what we’re doing!
So I was using 250 as my squat max, and then took off 10%… so 225 is my max number I am using for squat. However, I underestimated how hard medium stance squatting would be… GRR! So I may have to make some adjustments in the future…
Without further ado, here was my workout:
Cambered Bar Squats
5 reps @ 75% (165)
5 reps @ 80% (175)
as many reps as possible @ 85% (190) **I only got 5 =(
Barbell Reverse Lunges
10 reps/10 reps/10 reps @ 120 lbs
Pallof Press w/ 2 sec pause
10 reps/10 reps @ 17.5 lbs
10 reps/10 reps @ 22.5
Drag the Sled
90 yds
70 lbs
4x
Umm… my butt started cramping up and I already feel the DOMS coming on… I am going to be hurting tomorrow! haha =D
yay, for getting back in the gym!
still strong as heck though…
your coach is a very wise man…training the weaknesses to get stronger! love it…
Hi Molly, nice to see you’re back training!!
Thanks Betty and Skye! I am SO SORE THOUGH! I am seriously having trouble sitting, standing, lying down, etc. Tonight is Bench night at the gym… so hopefully I don’t have too much trouble squeezing my butt and staying tight =D
Tonight was bench night… the hardest part was sitting on the bench, and then laying back on the bench because my butt was so sore when was getting set up. Anyway, I am doing a 2 board press on flat bench instead of regular flat bench b/c my sticking point is a couple inches off of my chest. (I was thinking 160 is my max b/c it’s a slightly shorter range of motion than a regular bench… so using 90% of that means that I am using 145 as my 1RM) here is how it went:
Flat Barbell 2 Board Press
5 reps @ 75% (110)
5 reps @ 80% (115)
as many reps as possible @ 85% (125) I got 9 or 10 reps… I am not sure. I think I blacked out around rep 6… so I am not sure =D
Pullups (unassisted)
6 reps
4 reps, rested 5 seconds, then 2 more
4 reps, rested 5 seconds then 1 more
3 reps, rested 5 seconds, then 1 more, rested 5 seconds, then 1 more
Incline DB Press
20 reps using 40 lb DBs
18 reps using 40 lb DBs
12 reps using 40 lb DBs <----- TOTALLY lost steam there!
Drag the Sled
70 lbs
90 yds
6x
DONE!
Looks productive!
Wow, great workout! I’ve been searching the forums, and asking questions about different training regimens to see what works best. I know everyone is different, but we’re going to start implementing some of your training into ours. My wife is trying to gain size and strength, and she has pulled a 205 lb deadlift after training for a little over 2 months. Hopefully that will increase with time.
Thanks again for the inspiration. Great numbers for you!
rcfromdb - thanks! More productive than I thought I would be with such a sore lower body! =D
Parker - wow… what a compliment! Thanks! A 205 lb deadlift for a female training for 2 months is IMPRESSIVE! She should have no problem gaining strength and size with a natural base like that! Good Luck! =D
Today was Deadlift day… I was still really sore when I woke up this morning… but by the time I warmed up I was able to power through it no problem! I was pulling from mid-shin today, as that is my sticking point (the point where I tend to round my back when pulling conventional)… I assumed my max was around 335 (even though it’s a shorter range of motion, my max is prob similar to my DL 1RM since it’s hard for me to pull from that point) So I used 335 as my 1RM, then subtracted 10% to use a max of 300)
Rack Deadlifts
5 reps @ 75% (225)
5 reps @ 80% (240)
as many reps as possible @ 85% (255) I got 9 reps… was really disappointed with this. I used straps since I didn’t want my grip to hinder my reps… well I secured my hands a bit too close together, which forced my feet to be too close together… but I was too stubborn to change my grip at this point… thinking it wouldn’t affect me… but it really did. I felt like a teeter totter, and just wasn’t comfortable pulling. I think I would have been good for at least 3-4 more had I been set up correctly.
Barbell Good Mornings
10 reps @ 95 lbs
10 reps/10 reps/10 reps @ 105 lbs
Plank Exercise (30 seconds each)
30 seconds no weight
30 seconds w/ 25 lb plate on the back
30 seconds with a 45 lb plate on the back
30 seconds with 45 lb plate and 20 lb chain on the back
Sprints (knew we would be too sore to do them tomorrow =D)
40-50 yds each
6x
(These were so fun! We started 10 yds apart and chased each other! =D)
SO TIRED! =D
Today was an accessory day… but it was hard b/c the main areas I want to focus on are my upper back (I have decided I need a MUCH thicker back!) and my hamstrings… but both got hammered with yesterday’s workout (see above =D) But I pushed through and finished the workout (albeit with wimpier numbers than I had hoped… but it got done)
Here it was:
Kroc Rows
18 reps @ 100 lbs! YIPPEE!!! +3 reps from last time!
***wanted to do another set, but not an all-out set… so I did:
10 reps @ 100 lbs
Barbell Romanian Deadlifts
6 reps @ 185
6 reps @ 185
8 reps # 135
Floor Press (paused at the bottom)
16 reps/14 reps/15 reps @ 40 lb DBs
Kroc Rows (18 reps @ 100 lbs)
This was super hard because my back was so smoked from yesterday… but I managed. =D
Kroc Rows (18 reps @ 100 lbs)
This was super hard because my back was so smoked from yesterday… but I managed. =D
Nice Krocs! How much does it take off if you do them un-strapped?
[quote]mmgalb727 wrote:
Kroc Rows (18 reps @ 100 lbs)
This was super hard because my back was so smoked from yesterday… but I managed. =D[/quote]
I am continually seriously impressed with the hard work and heavy lifting in this forum.
Excellent work!!!
Awesome job on the kroc rows 
rcfromdb - not totally sure because I started using my grip slipped when I was using the 70’s. I could only get like 15 or 16 with no straps with the 70’s, and with straps I got 26. That was several weeks ago, of course. I think the most I could get with no straps would be 4-8 reps with the 80’s, maybe? It’s SO different than just holding onto the DB’s (obviously =D) b/c of the force of the DB on your hand during the eccentric portion of the lift. I can hold 80 lb DB’s statically for at least 40 seconds… but it’s a whole different ballgame when you are rowing it =D
SteelyD - thanks! Yes I am consistently impressed by the other women on here too! One of the many reasons I love it here… I am competitive and they push me!
Claire - Thank you! But my biceps, back and elbows are cursing me today! =D
[quote]mmgalb727 wrote:
Today was an accessory day… but it was hard b/c the main areas I want to focus on are my upper back (I have decided I need a MUCH thicker back!) and my hamstrings… but both got hammered with yesterday’s workout (see above =D)
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Molly, have you see this thread? =D
What are you trying…to get into menswear(lol)?