good luck with the new house 
and those squats look purty to me.
Incline Press Day - Week 2 of 5/3/1
Incline Press
Warm-ups: barx10, 50x5, 60x5, 75x5
Work Sets: 85x3, 95x3, 110x5
Pull-ups - Wide grip
BW x 6 x 4 sets (Rep PR!)
Dips
BW x 10 x 4 sets → Means I get to add weight next time! woot!
Seated Low Pulley Cable Rows
90x10, 110x10, 125x6 → more weight than last week, so good stuff
Meeting with Mortgage people tomorrow morning, then more paper work, more waiting, and soon we’ll have a home! And I think the first official project may have to be… Hot Tub installation! ohhhh yeah. Mmmmm…
[quote]kpsnap wrote:
[quote]Hallowed wrote:
I’m no powerlifter but that depth looks good to me.
[/quote]
So what does your coach help you with? And where’s your log, dammit.[/quote]
My coach helps me with my BODY. He’s really a figure coach (I am NOT a figure athlete he is helping me get my body how I want it not to compete I am losing weight with him). I can send him vids on form for him to correct. Training is all focused on aesthetics though I do lift as heavy as I can within his prescribed set and rep ranges and do get stronger every workout. I’m not allowed to have a log because of my uber confidentiality agreement with him. Which sucks because logging is so my type of thing. 
So I just stalk everyone else’s logs. Lame.
[quote]Frzn_Arctc wrote:
Incline Press
Warm-ups: barx10, 50x5, 60x5, 75x5
Work Sets: 85x3, 95x3, 110x5
[/quote]
DAMN!
hot tub for the win!
[quote]Hallowed wrote:
[quote]kpsnap wrote:
[quote]Hallowed wrote:
I’m no powerlifter but that depth looks good to me.
[/quote]
So what does your coach help you with? And where’s your log, dammit.[/quote]
My coach helps me with my BODY. He’s really a figure coach (I am NOT a figure athlete he is helping me get my body how I want it not to compete I am losing weight with him). I can send him vids on form for him to correct. Training is all focused on aesthetics though I do lift as heavy as I can within his prescribed set and rep ranges and do get stronger every workout. I’m not allowed to have a log because of my uber confidentiality agreement with him. Which sucks because logging is so my type of thing.
So I just stalk everyone else’s logs. Lame.
[/quote]
Wild that he has a confidentiality agreement. Is he tres famous or something? You could just log in generalities and express satisfactions/dissatisfactions. Just an idea.
Frzn, you are my inspiration to keep working on boring squat rehab. I so TOTALLY know what you mean with the super-wide squats. Someday for me, but not today.
[quote]kpsnap wrote:
[quote]Hallowed wrote:
[quote]kpsnap wrote:
[quote]Hallowed wrote:
I’m no powerlifter but that depth looks good to me.
[/quote]
So what does your coach help you with? And where’s your log, dammit.[/quote]
My coach helps me with my BODY. He’s really a figure coach (I am NOT a figure athlete he is helping me get my body how I want it not to compete I am losing weight with him). I can send him vids on form for him to correct. Training is all focused on aesthetics though I do lift as heavy as I can within his prescribed set and rep ranges and do get stronger every workout. I’m not allowed to have a log because of my uber confidentiality agreement with him. Which sucks because logging is so my type of thing.
So I just stalk everyone else’s logs. Lame.
[/quote]
Wild that he has a confidentiality agreement. Is he tres famous or something? You could just log in generalities and express satisfactions/dissatisfactions. Just an idea.[/quote]
yeah i think he is fitness world famous.
I will think about a log of some sort I’ve been told that its a no and dude don’t want to piss him off (He’s KIND OF A DICK)
N - Hot Tub is always a whole lotta win.
Kimba, MiM, and Nikki - Thanks! They felt great.
Squats tonight did not feel so great. Ugg… Tired girl. But I got in and got through my main exercise.
Squatz
Warm-ups: barx10x2 (took a lot of warming up today), 80x5, 100x5, 120x5
Work Sets: 140x3, 150x3, 160x3, 170x3, 180x3
Then steak… mmm… Sooooo much packing to do, but all I really want is sleep. And, as usual for me, that means I’m going to bed. I’ve found it’s easier for me to wake up early and do work than it is to force myself to stay awake and do anything productive once I’m really exhausted.
squats and steak is a good recipe.
sleep tight.
Yesterday was bench day. For some reason I felt like I’d been run over by a semi (which then backed over me for good measure). Right before the last set of bench my lifting partner (aka hubby) got a blazing headache. At that point we’d done the program sets & reps and we smartly called it a day. I say smartly because the volume increase is wearing my shoulders out big time. I’m already looking forward to deload week, which is still a full week away.
Anyways, bench -
Warm-ups: barx5, 55x5, 70x5, 80x5
Work sets: 95x3, 110x3, 120x4
Today was Deadlift day. Everything felt heavier than I know it should, but I wanted my damn workout. And then I kicked ass at volleyball, redeeming some of my bust pride from the lack of deadlift awesomeness.
Conventional Deadlifts
Warm-ups: 135x5x2 sets, 160x5
Work Sets: 185x3, 200x3, 210x3, 225x3, 240x3
Super Wide Squats (hip and booty work) - I got ten reps on all five sets last week, so I moved my starting weight up ten pounds this week.
85x10, 95x10, 105x10, 115x10, 125x10
up ten pounds is great!
Wednesday, Incline Bench Day
Incline Bench Press
Warm-ups: barx10, 50x5, 60x5, 75x5
Work Sets: 90x5, 105x3, 115x4
Wide grip pullups: Body weight x 6 x 4 sets
Dips: BW+10 x 8, BW+25 x 6 x 2 sets → hellz yeah! And other than being tired, the shoulders feel good.
Super wide grip pull downs (grip with palms facing each other): 75x12, 90x10, 105x7
Thursday, Squat Day – nothin’ but…
Warm-ups: Barx8, 80x5, 100x5, 120x5
Work Sets: 150x5, 170x3, 190x1 → was just not feelin’ it today.
Called it quits and am going to go pack some more and clean for the upcoming showings (worst part of moving).
grrr… I hate it when my posts don’t show.
Must. resist. urge. to. repost.
Arrg!
Nice dips FR.
Hope this moving thing goes smoothly.
So… I did not disappear off the face of the planet. I took a week off for deload week (light weight workouts and cardio in the mornings) and then traveled for work for a week (workouts for the past week then ended up being ~30 to 40 min’s of cardio in the mornings followed by pull-ups and dips).
I also spent the last two weeks, and probably a little time before that, in a state of indecision and … well, just being a little lost in terms of goals. I’ve lifted just for the pleasure of lifting for about 5 years now. About 10 months ago I decided powerlifting, as a sport, would be fun to try and I trained for two months and competed in my first powerlifting meet. I had a blast and decided this could easily be my new fixation for a while. And then the meet I spent 5 months training for (supposed to be at the end of October) was canceled due to lack of entries (a whole fucked up story in itself) and now the organization is screwing everything five ways from Sunday with their fast track rule changes that make it more about judging and knowing every little rule than about people picking up heavy shit. So, after all this, I lost a little of my drive to lift weights for a while. You might say I was a little lost.
I had been so focused on lifting with competition for powerlifting in mind that I’d forgotten a little why I really lift. After two weeks of thought, reflection, and pulling my head out my ass I’ve recalled that lifting is my own private thing. I love it, in so many ways and for multiple reasons. Although powerlifting was fun, and I had a blast at the competition, and I really love picking up heavy weight, I’m going to detour for a while, put the majority of the powerlifting style training on hold, and do some of the types of workouts I used to love years ago. Training for a while will be based on the theory behind escalating density, with my own version of “fun” legs thrown in. The basic structure of each of my workouts will be a push, a pull, and a leg excersice. Each one for a set time limit and with the goal to get the most volume in that time (i.e. the most rep’s possible with a weight that’s approximately my ten rep max). In a month or two I’ll look at where I’m at and consider going back to powerlifting style training for a while, but for now I’m going to have some fun of a different sort… 
Yesterday was the first of these workouts I have planned, and if it is any example of what’s to come… I’m sceered…
Saturday’s workout:
warm up with 5 minutes of cardio, body weight squats and light stretching
10 minutes of Swings with a 25 lb DB, 10 reps on the left and ten reps on the right equals one “set”. 6 sets of 10/arm and 1 set of 4/arm in 10 minutes. (128 reps total w/ 25 lbs)
→ Note to self - was not puking after this. I can go faster next time.
10 minutes of one arm overhead DB press with 25 lb DB - 8 sets of 5/arm, 4 sets of 4/arm, and 1 set of 3/arm (118 reps w/ 25 lbs)
10 minutes of Goblet squats with 30 lb DB - set of 10 every minute on the minute. (10 sets of 10 reps, total of 100 reps)
10 minutes of Kroc rows with 30 lb DB - 12 sets of 5 reps/arm (120 reps total, 60 per arm)
→ Note #2 - Increase weight or reps next time. I should not be using a weight I can hold reps with
And now I’m wondering if anyone got the license number for the truck that must have ran me over. Either a truck… or one of those large pavement rollers…
switching it around is part of the game.
it wasn’t a truck darlin, you got hit by a grizzly 
And on the moving thing… Grr… fuckin’ retarded appraiser did not turn in the appraisal for our home on time (he did the walk-through on the 4th, but as of the 21st he still hasn’t submitted the report), so we were not able to close on time. So, after shifting all my work around to be able to move this weekend it’s a no-go and now I’ll be moving during Thanksgiving (hopefully, assuming the appraisal comes in or we arrange an early move in with the sellers in which we’ll pay them rent for the days until closing). I swear, if I ever get my hands on that son-of-a-bitch I will publicly flog him, in the freezing ass cold Alaska weather.
[quote]nlmain wrote:
switching it around is part of the game.
it wasn’t a truck darlin, you got hit by a grizzly :P[/quote]
lol! Awww… that would explain the claw marks on my back…