[quote]emskee wrote:
You people who squat and deadlift on the same day amaze me.
[/quote]
It may have just a little bit to do with loading!
[quote]LiftingStrumpet wrote:
[quote]emskee wrote:
You people who squat and deadlift on the same day amaze me.
[/quote]
It may have just a little bit to do with loading![/quote]
Hmmm, maybe…
Thursday, April 2, 2015
Metcon
3 rounds
10 second Samson Stretch L/R
10 Overhead Squats 15lbs
10 Situps
10 Supermen
10 Pushups on Bench
10 Rows
Strength
Squat
45x8
65x5
80x3
95x5x5
Bench
45x5
65x5x5
Row
45x5
65x5x5
Bodyweight 143.0
No S - 4 Drinks, 1 S day used on dinner out with my husband
Saturday, April 4, 2015
Another vanity workout
3 rounds
1 chinup 1 for the last round
8 reps Shoulder Shocker with 10lb plate and 5lb dumbbells
Sunday, April 6, 2015
2 mile walk in the morning
Metcon
3 rounds
200 yard run
21 KB Swings 30lbs
10 Bench Pushups
Strength
Squat
45x8
65x5
85x3
100x5x5
Press
45x5
65x5x5
Deadlift
45x5
65x5
85x5
105x3
120x2
135x5
Bodyweight 143
No S - another week of fail on the drink count, but food was pretty good. I had 1/2 chocolate bunny for Easter and a big dinner Wednesday.
Tuesday April 7, 2015
Metcon
TRX Circuit - 4 Rounds
6 Pushups
6 Rows
6 Fallouts
10 Stretcher Squats
Strength
Squat
45x8
65x5
85x3
105x5x5
Bench
45x5
55x3
70x5x5
Row
45x5
55x3
70x5x5
Bodyweight 144.4
No S - Drink count at 2
Friday April 10, 2015
Metcon
5 Dumbbell Snatches L/R 20lb
5 8-count bodybuilders
Strength
Squat
45x8
65x5
85x3
95x2
110x5x5
Press
45x5
55x5
70x5x5
Deadlift
65x5
85x5
105x3
125x2
145x5
Bodyweight 143.4
No S - 4 Drinks, 1 S Day
Notes: And so endeth my run of Starting Strength. I wanted to get my strength back to my levels from the end of November and I did. Now I want to do a little vanity work along with my strength progression. I’m going to try Chris Colucci’s Lift 3 Days program from this article. Lift 3 Days a Week and Grow
Edit: Wrong Date
[quote]LiftingStrumpet wrote:
Notes: And so endeth my run of Starting Strength. I wanted to get my strength back to my levels from the end of November and I did. Now I want to do a little vanity work along with my strength progression. I’m going to try Chris Colucci’s Lift 3 Days program. [/quote]
Wow. That is some ambitious stuff. You’re an animal.
Might that the force be with you!!!
[quote]emskee wrote:
[quote]LiftingStrumpet wrote:
Notes: And so endeth my run of Starting Strength. I wanted to get my strength back to my levels from the end of November and I did. Now I want to do a little vanity work along with my strength progression. I’m going to try Chris Colucci’s Lift 3 Days program. [/quote]
Wow. That is some ambitious stuff. You’re an animal.
Might that the force be with you!!![/quote]
Haha! It’s not like I’m going to do EMOM Deadlifts with the weight of SmartCar or anything.
Actually, the Lift 3 Days program looks a bit easier to me because I’m only squatting once per week. Squatting 3x per week was starting to wear me down.
Also, I like variety. Stronglifts works, but it’s VERY boring.
Sunday, April 12, 2015
Lift 3 Days Week 1, Day 1
Metcon
3 Rounds
5 Second Samson Stretch L/R
10 Overhead squats
10 TRX rows
10 Bench pushups
Strength
A - Lying leg raise - 3x10
B - Front Squat - 6x45, 6x55, 6x65, 6x75
C - Back Squat - 6x110, 6x115, 5x115, 5x115
D1 - Decline DB Press - 4x10 w/ 20lb
D2 - Stiff Arm Pulldown - 10x30, 10x25, 12x20, 12x20
E1 - Lateral Raise - 3x12 w/ 8lb
E2 - French Press - 3x10 w/ 15 lb
Bodyweight 144.4
No S - Last week had 7 drinks and 1 S day. Getting back on track here.
Notes: There are a lot of unfamiliar exercises in this program, so I’ll need to feel out weights on many of them. The Stiff Arm Pulldown was far more difficult than it looked, I haven’t done Front Squats in a long time. Decline presses are new. French Presses are new, etc.
Tuesday, April 14, 2015
Lift 3 Days Week 1, Day 2
Metcon
400 yard jog
10 OH Squats 15lbs
10 TRX Rows
200 yard jog
10 OH Squats 15lbs
10 TRX Rows
200 yard jog
10 OH Squats 15lbs
10 TRX Rows
Strength
A - Pallof Press Hold - 4, 5 count holds L/R with Light Band
B - Pause Bench 2 seconds - 45x5 (oops), 55x6, 65x6, 65x6
C - Bench - 75x6x4 (weight, reps, sets)
D1 - Supinated Barbell Row - 75x8x4
D2 - Walking Lunges - 4x20 w/ bodyweight
E1 - DB Curls - 4x6 w/ 15lb
E2 - Rear Delt Fly - 4x20 w/ Light Band
Bodyweight - 143.8
No S - 2 Drinks
Notes: More new exercises. I’ve never done a Pallof Press or Paused Bench before. It’s kind of embarrassing how light my weights are for some of the exercises. Doing 80 walking lunges with just my bodyweight was pretty taxing!
I’ve got quite a bit of room to keep progressing in a linear fashion on Bench and Row, so I’m just going to add weight every session until I can’t hit the reps.
Friday, April 17, 2015
Lift 3 Days, Week 1, Day 3
Metcon
400 yard jog
21 Swings 30lbs
10 Bench Pushups
200 yard jog
21 Swings 30 lbs
10 Bench Pushups
200 yard jog
21 Swings 30 lbs
10 Bench Pushups
Strength
A - 1-arm plank 5 second hold. 4 rounds L/R
B - Snatch Grip Deadlift - 65x6, 85x6, 95x6, 105x6
C - Deadlift - 105x5 (oops again), 125x6, 135x6, 155x6
D1 - Pulldown - 50x10x3, 60x10
D2 - Clean & Press - 65x8, 65x7, 65x6x2
E1 - Leg Curl - 30x12, 35x12, 35x11
E2 - DB Hammer Curl - 8x12x3
F1 - DB Flies - 10x12, 10x14, 10x12
F2 - Standing Calf Raise - BWx10x3 L/R
Bodyweight 145
No S - Used 1 S Day, 5 drinks
Notes: I’m going to use the Snatch Grip to Deadlift progression to work up to 1 top set of deads. What I did during this day worked pretty well.
Realizing how weak all my muscles really are during the isolation movements. Flies with 10lb dumbbells and bodyweight calf raises are pretty humbling. I have a lot of room to get stronger on this program.
This was a long workout - about 90 minutes from start to finish. I’m used to 45-60 minutes, so that was a tough day.
Tuesday, April 21, 2015
Lift 3 Days, Week 2, Day 1
Metcon
400 yard jog
10 Overhead Squats 15lbs
10 TRX Rows
10 Bench Pushups
200 yard jog
10 Overhead Squats 15lbs
10 TRX Rows
10 Bench Pushups
200 yard jog
10 Overhead Squats 15lbs
10 TRX Rows
10 Bench Pushups
Strength
A - Lying leg raise - 3x11
B - Front Squat - 6x45, 6x65, 6x75, 6x80
C - Back Squat - 6x110, 6x115, 6x115, 5x120
D1 - Decline DB Press - 4x10 w/ 25lb
D2 - Stiff Arm Pulldown - 12x20, 15x20, 12x20, 12x20
E1 - Lateral Raise - 8x10, 12x8, 12x8
E2 - French Press - 3x10 w/ 20 lb
Bodyweight 144.4
No S - Was sick Sunday and ate 2 slices of toast and an apple all day, followed by Monday where I ate the whole world. Does that even out? Anyway, back to it.
Notes: Moved up in weight on everything but Pulldowns, where I went for reps. My knee did some weird popping thing on set 3 of back squats, but it seems to be okay today. Will watch.
Nice lifting going on here. You’re really close to your squat goal! 
Have you noticed any physique changes since you started this log? I’m sure you’ve put on a fair amount of muscle. Anyway, keep up the good work!
[quote]Babypowerlifter wrote:
Nice lifting going on here. You’re really close to your squat goal! Have you noticed any physique changes since you started this log? I’m sure you’ve put on a fair amount of muscle. Anyway, keep up the good work! :)[/quote]
Thanks! I’m going to be very cautious with moving up in weight on the squats from this point on. The last time I got to 125 I tweaked my back by adding weight when I wasn’t solid at 120 yet. Want to avoid doing that again.
I’m sloooowly starting to see some physique changes. It’s nothing that would really show in pictures, but my arms, delts and quads have all grown a bit. I’m just starting to see some forearm veins and my face is just a bit more angular, which means I’ve lost a tiny bit of fat.
Thursday, April 23, 2015
Lift 3 Days, Week 2, Day 2
Metcon
30 Jump ropes
6 TRX Rows
6 TRX Pushups
10 Stretcher Squats
4 Rounds
Strength
A - Pallof Press Hold - 4, 5 count holds L/R with Light Band
B - Pause Bench 2 seconds - 45x6, 65x6, 65x6, 70x6
C - Bench - 80x6x4 (weight, reps, sets)
D1 - Supinated Barbell Row - 80x8x4
D2 - Walking Lunges - 4x22 w/ bodyweight
E1 - DB Curls - 3x7, 1x6 w/ 15lb
E2 - Rear Delt Fly - 4x22 w/ Light Band
Bodyweight - 144
No S - 0 Drinks
Sunday, April 26, 2015
Lift 3 Days, Week 2, Day 3
Metcon
400 yard jog
21 Swings 30lbs
10 Bench Pushups
400 yard jog
21 Swings 30 lbs
10 Bench Pushups
200 yard jog
21 Swings 30 lbs
10 Bench Pushups
Strength
A - 1-arm plank 5 second hold. 4 rounds L/R
B - Snatch Grip Deadlift - 65x6, 85x6, 95x6, 105x6
C - Deadlift - 105x6, 125x6, 145x6, 165x5 - just couldn’t get that 6th rep. Will still go up 5lbs next week.
D1 - Pulldown - 50x10x2, 60x10x2
D2 - Clean & Press - 65x8, 65x7x2, 65x6 - 1 whole rep more than last week. LOL!
E1 - Leg Curl - 25x12x3 - these really destroyed my hammies last week, so I used them to get blood flowing rather than add weight today.
E2 - DB Hammer Curl - 10x10x3
F1 - Band Flies - 3x15 w/ Light Band - liked these a lot better. Dumbbell flies didn’t feel right.
F2 - Standing Calf Raise - BWx10x3 L/R
Bodyweight 141.5 - WOW! Can’t recall the last time I weighed in this low.
No S - Used 1 S Day this week on dinner and ice cream. 3 drinks for the week. Also, I’ve added a scoop of whey to my last cup of coffee for the day, at least 5 days per week.
[quote]LiftingStrumpet wrote:
[quote]Babypowerlifter wrote:
Nice lifting going on here. You’re really close to your squat goal! Have you noticed any physique changes since you started this log? I’m sure you’ve put on a fair amount of muscle. Anyway, keep up the good work! :)[/quote]
Thanks! I’m going to be very cautious with moving up in weight on the squats from this point on. The last time I got to 125 I tweaked my back by adding weight when I wasn’t solid at 120 yet. Want to avoid doing that again.
I’m sloooowly starting to see some physique changes. It’s nothing that would really show in pictures, but my arms, delts and quads have all grown a bit. I’m just starting to see some forearm veins and my face is just a bit more angular, which means I’ve lost a tiny bit of fat.[/quote]
Nice! That’s exciting. Yeah, as far as adding weight on lifts goes, I’ve discovered in my own training that I usually make a lot more progress by using less weight and doing more volume (to a certain point). 5-10 reps per set with a challenging weight seems to work well, aiming for 20-40 total reps. I like adding in down sets with a lighter weight after I’ve hit my heavy sets just to ingrain good motor patterns and pump my muscles a bit. You’re probably doing the right thing by being conservative and adding weight to your lifts slowly.
Tuesday, April 28, 2015
Lift 3 Days, Week 3, Day 1
Metcon
400 yard jog
10 Overhead Squats 15lbs
10 TRX Rows
10 Bench Pushups
400 yard jog
10 Overhead Squats 15lbs
10 TRX Rows
10 Bench Pushups
200 yard jog
10 Overhead Squats 15lbs
10 TRX Rows
10 Bench Pushups
Strength
A - Lying leg raise - 3x12
B - Front Squat - 6x45, 6x65, 6x75, 6x85
C - Back Squat - 6x105, 5x120, 5x120, 4x120
D1 - Decline DB Press - 8x30, 8x30, 10x25, 10x25
D2 - Stiff Arm Pulldown - 15x20x4
E1 - Lateral Raise - 12x8, 12x8, 12x8
E2 - French Press - 3x10 w/ 25 lb
Bodyweight 143.4
No S - 5 drinks already.
Things look good in here girl