that comment was Fuckin-A Deb 
and the circuit looks like it could kill a hummingbird.
Holy Jesus, Deb! You rock! The comment by the bagger is pretty cool! Congrats on losing the weight!
That comment from the checker was awesome. What a compliment! Strong and sexy.
Have you heard of this book “Never Gymless” by Ross Enamait (?) - if you like circuits I think this book will give you tons of ideas.
Great training!
Deb, you are kicking ass and taking names over here. Excellent work!
Thanks to you, my sumo squat holds are up to one minute. Peer pressure is a wonderful/terrible thing.
Nlmain – thanks and yeah it feels killer.
Greeny – thanks! Helps to motivate me to keep pushing forward.
Masch – researching the guy you suggested right now. Looks like some good stuff!
Kimba – thanks! If you are kicking it up a notch guess I will have to also 
Tonight’s work out. I’ve decided to add a third day of movements that I’ll switch up from week to week.
40 lb floor press 5x8
60 lb glute bridge 5x10
static lunges with 15 DBs 5x8
40 lb one legged romanian DL’s 5x8
40 lb hang cleans 3x5
I was crabby when I went over (long, boring, cold weekend) and had to make myself finish the routine. Was glad I did and I was pretty sweaty when I headed home. My head was clear too, which helped.
I’m doing a deload week so it’s been body weight stuff all week. Will test my strength this weekend!
Grats on the loss - it does tend to come in dribs and drabs.
A bodyweight deload sounds like a fine idea.
Thanks Cal! Okay question for all of you. I’m going to go for my DL PR this weekend. Last time I did it was with the trainer and he was loading up the plates as we went and frankly, I was so focused on just lifting the bar that I don’t recall the progression. I know I started with the bar and ended with 185.
One of the guys on TK saw the video and thought it looked like I left 20 pounds on the floor. I know when I hit 185 we moved up to 190 and I couldn’t budge the bar. I think that the trainer might have made the progressions too small so that by the time I got to 185 I was about toast. Just looking for a good recommendation on how to load the bar to prep for the PR. How does this look?
Bar 1x5
135 1x3
155 1x2
185 1
195 1
205 1 (goal)
215 1 (dream goal)
[quote]attydeb2005 wrote:
Thanks Cal! Okay question for all of you. I’m going to go for my DL PR this weekend. Last time I did it was with the trainer and he was loading up the plates as we went and frankly, I was so focused on just lifting the bar that I don’t recall the progression. I know I started with the bar and ended with 185.
One of the guys on TK saw the video and thought it looked like I left 20 pounds on the floor. I know when I hit 185 we moved up to 190 and I couldn’t budge the bar. I think that the trainer might have made the progressions too small so that by the time I got to 185 I was about toast. Just looking for a good recommendation on how to load the bar to prep for the PR. How does this look?
Bar 1x5
135 1x3
155 1x2
185 1
195 1
205 1 (goal)
215 1 (dream goal)
[/quote]
That looks kind of like what IH did to get me to one plate on my rack pulls. About 20-30 lb difference each set and then lowered it to about 10-20.
[quote]attydeb2005 wrote:
Thanks Cal! Okay question for all of you. I’m going to go for my DL PR this weekend. Last time I did it was with the trainer and he was loading up the plates as we went and frankly, I was so focused on just lifting the bar that I don’t recall the progression. I know I started with the bar and ended with 185.
One of the guys on TK saw the video and thought it looked like I left 20 pounds on the floor. I know when I hit 185 we moved up to 190 and I couldn’t budge the bar. I think that the trainer might have made the progressions too small so that by the time I got to 185 I was about toast. Just looking for a good recommendation on how to load the bar to prep for the PR. How does this look?
Bar 1x5
135 1x3
155 1x2
185 1
195 1
205 1 (goal)
215 1 (dream goal)
[/quote]
does lifting 135lbs really tax you Deb? I’m guessing you could probably skip the bar and warm up with 135 x 5. That might be the only switch up. Although you might be including the bar for the stretch?
[quote]nlmain wrote:
[quote]attydeb2005 wrote:
Thanks Cal! Okay question for all of you. I’m going to go for my DL PR this weekend. Last time I did it was with the trainer and he was loading up the plates as we went and frankly, I was so focused on just lifting the bar that I don’t recall the progression. I know I started with the bar and ended with 185.
One of the guys on TK saw the video and thought it looked like I left 20 pounds on the floor. I know when I hit 185 we moved up to 190 and I couldn’t budge the bar. I think that the trainer might have made the progressions too small so that by the time I got to 185 I was about toast. Just looking for a good recommendation on how to load the bar to prep for the PR. How does this look?
Bar 1x5
135 1x3
155 1x2
185 1
195 1
205 1 (goal)
215 1 (dream goal)
[/quote]
does lifting 135lbs really tax you Deb? I’m guessing you could probably skip the bar and warm up with 135 x 5. That might be the only switch up. Although you might be including the bar for the stretch?
[/quote]
Using the bar is just to fire up the nervous system. I’m currently doing 145s so 135s to warm up with sounds like a good idea. Thanks!
Thanks also Greeny for your input!
[quote]attydeb2005 wrote:
Thanks Cal! Okay question for all of you. I’m going to go for my DL PR this weekend. Last time I did it was with the trainer and he was loading up the plates as we went and frankly, I was so focused on just lifting the bar that I don’t recall the progression. I know I started with the bar and ended with 185.
One of the guys on TK saw the video and thought it looked like I left 20 pounds on the floor. I know when I hit 185 we moved up to 190 and I couldn’t budge the bar. I think that the trainer might have made the progressions too small so that by the time I got to 185 I was about toast. Just looking for a good recommendation on how to load the bar to prep for the PR. How does this look?
Bar 1x5
135 1x3
155 1x2
185 1
195 1
205 1 (goal)
215 1 (dream goal)
[/quote]
Something like this would be more logical:
2x5 80lbs
1x3 135lbs
1x2 170lbs
PR! 205lbs
PR! 215lba
This way you’re doing a progression up to your PR but only pulling 1545lbs till then instead of 1865lbs. You’re also pulling it in a way where 800lbs of that weight is very light so it will be less taxing on the CNS. The warm-up sets will then prepare you for your PR instead of fatiguing you.
Hope you hit it!
[quote]qirard wrote:
[quote]attydeb2005 wrote:
Thanks Cal! Okay question for all of you. I’m going to go for my DL PR this weekend. Last time I did it was with the trainer and he was loading up the plates as we went and frankly, I was so focused on just lifting the bar that I don’t recall the progression. I know I started with the bar and ended with 185.
One of the guys on TK saw the video and thought it looked like I left 20 pounds on the floor. I know when I hit 185 we moved up to 190 and I couldn’t budge the bar. I think that the trainer might have made the progressions too small so that by the time I got to 185 I was about toast. Just looking for a good recommendation on how to load the bar to prep for the PR. How does this look?
Bar 1x5
135 1x3
155 1x2
185 1
195 1
205 1 (goal)
215 1 (dream goal)
[/quote]
Something like this would be more logical:
2x5 80lbs
1x3 135lbs
1x2 170lbs
PR! 205lbs
PR! 215lba
This way you’re doing a progression up to your PR but only pulling 1545lbs till then instead of 1865lbs. You’re also pulling it in a way where 800lbs of that weight is very light so it will be less taxing on the CNS. The warm-up sets will then prepare you for your PR instead of fatiguing you.
Hope you hit it![/quote]
You are awesome!! Thanks – that makes perfect sense.
Whatever you decide I hope you get it!
I always warm up with 135 for a set of 10, then skip ahead Then again, I’m not going for maxes, just adding increments every week or getting more reps, etc…
Thanks MiM! I’m just doing a strength test for the PR. I’ve been doing 145s and before I add another 10 I want to see what the PR is currently.
What qirard did looks good!
I’m want to test my 1PM and I think its somewhere around 215 too. Stealing this as well.
Let us know how it goes!!
Well I didn’t even hit my 185 from my last PR 
I went this morning to avoid the former trainer (blah) and mornings are never my best. I was unable to add the plates in my head (after several pulls) and ended up going from 175 to 205 and didn’t even come close to pulling the 205. Must have been too great of a difference. As you’ll see from the video, the 175 was tough. Should have just hit my 185 again and called it a day or shot for the 190 after that. Ah well, on to the next training cycle!
95 DL 1x5
115 DL 1x3
135 DL 1x3
155 DL 1
165 DL 1
175 DL 1
205 FAIL
For reference here’s the 115 I pulled in November, 2009. You can see how much weight/inches I’ve lost!
holy crap Deb - you are way inspiring. The difference is really obvious. You’re one hot strong momma. Don’t fret the fail. Next time go to the gym when it suits you best - go in there like you own the mother fuckin place and lift 190 just to prove to that idiot trainer you don’t need the likes of him.
[quote]nlmain wrote:
holy crap Deb - you are way inspiring. The difference is really obvious. You’re one hot strong momma. Don’t fret the fail. Next time go to the gym when it suits you best - go in there like you own the mother fuckin place and lift 190 just to prove to that idiot trainer you don’t need the likes of him. [/quote]
x2!