checking in, looks like you’re getting under control. Time to get STRONG GIRL !
Ahh, love the cyber support! THanks peeps!
Okay quick bench update (I’m watching House, ha-ha)
Bench 3x3
85 x 3
95 x 3
100 x 6
then I was like hmm, try again
okay 100 x 6
then back down and I was like why does 95 feel so much easier than 100?
so i was all like, FUCK IT
105 x 3 <— all paused, ohhh the control
110 x 2
95 x 6
YES BENCHING volume/feeling soOo GOOD/liking my arch and my form. Yes indeedy.
Close grip bench ← New to this and liking the tricep burny
3 sets of 10 x 65lbs
dips 5, 4, 4, 4
Other boring tricep stuff yadda yadda
ALL DONE/HAPPY/oFF TOMORROW
ALSO i have some goals, YES REAL GOALS
WANT:
175 Squat
275 Dead
125 Bench
Giddy up!
Good goals!
Go get them!
Yup, you can do that. Absolutely. Nice benchin’ missy.
YAY post deadlifting excitment:
Deadlift 3 x 3 week
140 x 3
160 x 3
185 x 7
decided to work up to a heavy triple
205 x 3
220 x 3 <–YAYyy bravery at it’s finest. I knew I could do one, but I wanted THREE. DId not let the fear of missing a lift stop me!
back down to 160 x 8
ANDDD DEAD!
Few sets of RDL’s, some leg press, lying leg curl, good mornings. I lost my grip on one of my sets of RDL’s and it pissed me off so I wont post it, haha.
I really like good mornings, but I am uncertain on the perfection of my form. 65lbs felt heavy, but I really felt it lower back/hamstrings, and I think that’s where I am supposed to feel it?? I really want to work on these.
I kinda wanna change the introduction of my journal becuase it is now inaccurate of my goals and whatnot. Oh well.
Military press day tomorrow, horrah! Powerlifting makes me too excited to sleep sometimes. I was lying in bed last night and thought OMGGGG Don’t FORGET YOUR CHALK!!! I had to get out of bed and put it on my front shoe mat so I could stop myself from thinking about it, ha.
K BYE
Yes, GM lower back and/or hamstring exercise depending on stance…sounds like you did good.
Lol at the chalk by the shoe mat 
Damn nice work on those deads.
If strong is the new sexy, & you’re wearing it well.
I forgot to answer your question in my log about the rolling triceps. Here’s a clip of them (DEFRANCO EYE CANDY ALERT).
You can go back and edit your intro, I’ve done it, goals are dynamic sometimes.
220x3 woo! you’re going to hit your goals quickly.
nice work in here!
awesome on the bench and deads - you’ll reach those in no time.
and regarding the chalk: you know you’re a meathead when you can’t sleep over the details. 
sometimes I’ll be thinking of certain movements or the program.
PRINT WAS IN MY LOG! SO exciting! I love dogs…
Lula: That tricep thing looks awesome! I think i’ve done that incorrectly loaddds of times before!
Patch: YEP intro has been edited. Do not know how to change/remove pictures though 
nlmain: I ALWWWAYS picture myself doing the lift the night before. Kinda makes it hard to sleep. I think I need to have slightly less of a one track mind, heh.
Okay boring update because my OHP numbas aaaaaaaareeee indeed boring!
Also, is it called a military press or an overhead press, what da hell is the difference?
Anyway, it was on thursday so uh, let’s see what I remember
55x3
60x3
65x6
55x11
Other shoulder stuff db presses/plate raises/upright rows/uhh lat raises/facepulls etc.
Tried weight crunches also <–fun.
GODDAMN i thought my press would be higher than that. Especially since my bench isn’t anyway near that level of embarrassment? I guess we all gotta have one thing we suck at, Lol.
I watch this guy on these boards here, I think his user name is maundermeat or maudermeat, something.
I watch his pressing videos before I press cause I think he’s like super cool, and stuff, yeah.
Few prowler pushes today for recovery and tomorrow begins my 5/3/1 WEEK YAHH. Excited to work up to some heavy singles. Yep, Should be good times.
Okay, T-Nation makes it so much harder for me to do homework dammit. BYE ALL
Woo hoo! Awesome work in here, mama!
Goals look good too - you got them!!
And oh shoot…just realized I’ve been doing my rolling tri extensions wrong. Lol! Oops…
Heck yeah for 5/3/1 WEEK!! Looking forward to seeing what you got, girlie! Do it.
dude, 55x11 is a LOT.
I can vividly remember my OMG I HAVE GOALS moment too, it’s awesome–just puts training into a new perspective I think! And I like the new intro page, as a trekie by blood, the Picard comment made me laugh.
5/3/1 week! go get em!!!
THANKS ya’ll !
Today was a perfectly squatty day
sooo uhh
Squats 5/3/1
105 x 5
115 x 3
125 x 9 <–after I finished this my brain kept repeating I got 9 for my 1, I got 9 for my one!! (that’s how I remember so i can write it down at home, ha)
then worked up to a bit heavier
130 x 3
135 x 1
140 x 1
115 x 11
done squatting and happy with every DAMN REP YO!
Front squats
65 x 8
75 x 6
85 x 3
95 x 3
100 x 3
80 x hmm 8 or 9 i think
HONESTLY HOW DOES BRUTE FRONT SQUAT SO MUCH WITHOUT DYING??
other stuffs, leg press, leg extension, back extension, calf shit and DONE.
I can not remember a time in my life when I have had such quality squat form EVER. Very exciting stuff.
Mmkay, nothing else to report, over and out!
oh and this is totally the pic I wish i could have on the first page of my journal…
Solid squatting Spock.
Brute’s a genetic anomaly.
That’s some good squatting, either way. Nice work.
[quote]Spock81 wrote:
YAY post deadlifting excitment:
Deadlift 3 x 3 week
140 x 3
160 x 3
185 x 7
decided to work up to a heavy triple
205 x 3
220 x 3 <–YAYyy bravery at it’s finest. I knew I could do one, but I wanted THREE. DId not let the fear of missing a lift stop me!
back down to 160 x 8
ANDDD DEAD!
Few sets of RDL’s, some leg press, lying leg curl, good mornings. I lost my grip on one of my sets of RDL’s and it pissed me off so I wont post it, haha.
I really like good mornings, but I am uncertain on the perfection of my form. 65lbs felt heavy, but I really felt it lower back/hamstrings, and I think that’s where I am supposed to feel it?? I really want to work on these.
I kinda wanna change the introduction of my journal becuase it is now inaccurate of my goals and whatnot. Oh well.
Military press day tomorrow, horrah! Powerlifting makes me too excited to sleep sometimes. I was lying in bed last night and thought OMGGGG Don’t FORGET YOUR CHALK!!! I had to get out of bed and put it on my front shoe mat so I could stop myself from thinking about it, ha.
K BYE [/quote]
GOOOooOOoo Spockie! Get it get it! sheer awesomeness!
serious squat day - I like it. well done