So I just had a good workout… It was Squat Day and I was a bit worried as I haven’t slept much the last two nights and I haven’t eaten much either… BUT… It turned out well… I hit a new PR! =D
Wide Stance Barbell Back Squats (using 200 as my max)
3 reps/3 reps/AMRAP @ 80, 85, 90%
3 reps @ 160 lbs (80%)
3 reps @ 170 lbs (85%)
180 lbs (90%) I got 12 reps!!! WHOO HOO! Last week I was pumped b/c I got 12 reps with 170…and today I got it with 180 on minimal food and sleep! YAY! My best squat to date before this was 185 for 8… so I was PUMPED to get 180 for 12… I was only hoping for 10 or 11. =D
***At this point I was pretty smoked! So I decided to do a couple sets of pull-throughs and then go home!
Pull Throughs
2 sets of 16 reps @ 67.5 lbs
Then showed my best friend some Single Leg Hip Thrusts on the bench. I wanted to do a few… but my legs were so smoked I could only get 3 sets of 6… I did a few reps with both feet as well. =D
Does that guy spot you all the time? I thought I saw him in another video. You must have massive levels of confidence with him behind you - and that makes all the difference! Good job!
[quote]rcfromdb wrote:
Does that guy spot you all the time? I thought I saw him in another video. You must have massive levels of confidence with him behind you - and that makes all the difference! Good job![/quote]
thats squat1000whatever it was, aka Jim. he’s beastly, how dare you forget who he is
Nlmain - Thank you! I was so proud! It’s nice to be hitting PRs again!
rcfromdb - yeah he does! He has been coaching me for a LONG time! He is one of the ONLY ones I feel comfortable spotting me on squats (plus he and my bf are buddies… so my bf is cool with him being that close to my ass with his crotch… ;D) I really do trust him 100% to give me a perfect spot every time… it’s such a great feeling!
hi mmgalb - i’ve been following your log for a while now and am majorly impressed by your lifts. How did you get started powerlifting? And how did you find your coach/gym? I just graduated from college, like, last week, so I have to find my own gym for the first time ever!
also, would it be OK if I pm’d you about how you got involved in the fitness industry? i love that you were able to turn your passion into a career, and am hoping to do the same!
Sweatnotglisten - sorry… I have been MIA for a few days! You are welcome to PM me… but I have to be honest… I fell into everything that I am doing right now! I have been a member of my gym since I was 12… and I didn’t even know that it had all the cool powerlifting equipment until the last 4 or 5 years. My coach was a friend of my ex… and he and I became great friends and he has been helping me for several years now. I would definitely put some time/research into finding a good gym… and actually finding an “Athletic Club” is usually a better bet as they tend to be nicer and have a wider variety of equipment.
I also “lucked” into my online training business… I was training for a figure competition and getting my MBA when my (now boyfriend, then just a friend) showed me the plans he had for an online nutrition and training company… which we began to work on together and it eventualy became what you now know as Red Point Fitness.
The BEST thing you can do is READ, train/work with/listen to someone who is smarter than you, read some more, volunteer your time in the weight room with athletes or others who need help/guidance, read some more, and then volunteer some more =D
This will help you build the confidence to work with all types of people and give you the ability to improvise when necessary… which are both super important! You are welcome to ask more questions… but that’s basically what happened! =D
Barbell Military Press (using 80 lbs as my max even though it’s closer to 100…)
5 reps @ 75% (60 lbs)
3 reps @ 85% (70 lbs)
AMRAP @ 95% (75 lbs) I got 11…pleased with that… not thrilled… but pleased.
Standing DB Press
12 reps/10 reps/8 reps @ 30 lb DBs (added reps to all sets here =D)
T-Bar Row
12 reps/12 reps/12 reps @ 35 lbs (added 5 lbs AND some reps to all sets =D)
While not super exciting… this was an overall good day. =D
Had a bad feeling about deadlift day today… I am afraid I may have been mentally defeated before I even went in there! Grrr! I just felt like today was NOT the day to hit a PR… self fulfilling prophecy I guess… =(
Conventional BB Deadlift
5 reps @ 75% (200 lbs)
3 reps @ 85% (230 lbs)
AMRAP @ 95% (255 lbs) <---- umm… I got 3. Yeah, that’s right, 3. I could have done several more but my form was shit and my heart wasn’t in it. BLAH! My first few sets were awesome… but when it’s gets heavy I am trying to muscle it up. I am having a hard time bringing my hips, pulling my feet through the floor, and getting my ass to fire before I pull it off the ground… RAWR! I am mad! Oh well… I am glad I stopped after 3 instead of letting me ego get the best of me and continuing to pull with terrible form!
However, I kind of hit a Kroc Row PR with my right arm… =D
Kroc Row
30 reps @ 80 lbs <— with my right arm
***only got 24 on the left as I started to feel a weird crunchy, achy feeling min my left elbow… OOPS!
Face Pull w/ external rotation
2 sets of 20 reps @ 60 lbs
External Rotations
12 reps/15 reps @ 20 lbs
DONE!
Was kind of annoyed with this workout… but it’s OK. My coach recommended Zercher pin pulls for my next cycle. This will teach me to bring my hips more… we’ll see =D
If only my good workouts were as good as your shit workouts… Can’t knock a PR anyway. 80lb rows, tsk. D’you use straps for those? (Grip is definitely my limiting factor).
Was kind of annoyed with this workout… but it’s OK. My coach recommended Zercher pin pulls for my next cycle. This will teach me to bring my hips more… we’ll see =D[/quote]
Hey Molly, PRs are great, progress is even better.
Those Zercher pin pulls sound killer! Bring your hips…lower or…?
If you could take vids of them, that would be awesome…so we could what they look like.
Oh do I understand annoying workouts. But you bounced back awesomely from the disappointing deads, right into the kick-ass Krocs! That is the way to salvage a training!
I have similar deadlift issues: I’m OK with form when its light, then when I go heavier I can’t seem to execute what my mind knows needs to be done.
[quote]mmgalb727 wrote:
Was kind of annoyed with this workout… but it’s OK. My coach recommended Zercher pin pulls for my next cycle. This will teach me to bring my hips more… we’ll see =D[/quote]
You have a good coach, when I was reading above I thought Zerchers too.
Skye - when he says bringing the hips… it means that I am not thrusting powerfully =D Like I am just trying to pull the weight UP instead of pulling it back and using my weight as a counterweight by forcefully bringing my hips forward. Make sense? Yes I will try to get a video! =D
Kimba - frustrating eh? I feel like my coach gives me the exact same advice week in and week out… and I KNOW it in my brain… but it feels like my body canâ??t follow through… it’s weird.
Mascherano - thanks! Yes I will get a video! There is no telling what came up when you tried to look it up! =D
rcfromdb - Yeah he rocks! I am lucky to train with him/learn from him! =D
I don’t usually do those tests because for the last while (7 months) I have been lucky to get my ass IN the gym much less lift anything heavy or set any PRs… but it’s definitely a good idea now that I am hitting PRs again. Plus I get lazy… =P
Do you usually do them? Which ones? Vertical jump? Broad jump? Spacebar test? Pencil test?
