155 lbs Zerchers, Damn. Good work!
[quote]RBlue wrote:
GLEE is back!! Anyone else love this show? Or am I the only nerd here?[/quote]
I <3 GLEE.
Thanks Push! Z girl - I like that. 
Nlmain - Thanks! I was feeling a bit sulky about having to reset my back squat max, so it feels good to do a squat that feels so heavy/bad-ass.
Skye - Excellent taste! More and more reasons to like you. Did you catch last night’s episode?
Today’s training: This makes it 3 lifting days in a row. Rules were made to be broken. 
Off day tomorrow.
(1) Bench Press 3x3
70% = 100 lbs x3
80% = 115 lbs x3
90% = 130 lbs x7
=> I made a point of actually pausing with the bar on my chest prior to each rep (although the ‘pauses’ may have gotten a teensy bit quicker on my money set). It definitely made it a little harder, but I liked the feel of exploding the bar off my chest from a dead stop.
(2) 1-arm DB row 4x6: 65 lbs => Managed to stick with this weight for all 4 sets this week.
(3) 1-arm DB floor press 4x6: 50 lbs
(4) Bent-over BB row 5x10: 105 lbs
(5a) DB “W” Press 4x10: 17.5 lbs
(5b) Face pulls 4x10: 5 plates
I was wiped after this… and very cranky until I got some food in me. Now, my tummy and I are happy: Pork chops, sweet potato ‘fries’ (oven-baked), rapini, a bunch of raw veggies.
I LOVE SWEET POTATO FRIES!!! with chili powder and cinnamon. damn. nom.
oh and nice lifting, too
[quote]mmgalb727 wrote:
RBlue - make sure you read the discussion thread about the Valeria… there were a LOT of clarifications made in that thread… for example… you only have to do 5 pullups when doing the “good” workout… also… you are supposed to bench, then do pullups, then do deadlift and THEN curl I believe… not bench, dead, pullup, curl like it was outlined in the article… either way… read a couple pages of it so it’s more clear about exactly what to do. You might even decide to try the “very good” workout instead =D
And actually, I don’t really curl either… I don’t want my arms ANY bigger muscularly. They are not even that big… but for my taste… I want them to stay the same size that they are right now. =D[/quote]
I like that rule for pull ups. Im fairly new to pulls ups. I can do almost 3 chinups unassisted. I use the jump stretch band (1 inch slung over the bar around my knee to get out 3 to 5 wide grip pull ups. Progress is slow. but the band makes it much easier on your shoulders.
Really nice lifting!!
How did that 160 squat feel?
Yup, awesome lifting. And uh, yeah, those zerchers are fucking badass. Well done mama!
[quote]CBear84 wrote:
I LOVE SWEET POTATO FRIES!!! with chili powder and cinnamon. damn. nom.
oh and nice lifting, too :-)[/quote]
I’m all about the cayenne, lots of black pepper, and random herbs.
I’ll have to try chili powder and cinnamon. That sounds deeeeelicious.
Hi WhiteK. You’re new around these parts, right? I love band-assisted pull-ups as well.
MiM - The 160 squat felt pretty good. I still think I may be having issues with losing a bit of my arch in the hole of my back squat. I’m gonna video them again next week to see, and go from there.
Masch - Thanks!! I’m really liking the zerchers a lot. Except for the bicep and forearm bruising. I bruise ridiculously easily as it is (I’ve got TONS of random little bruises all over my legs from work & training right now). Oh, and I haven’t had much time to say hi in the other logs, but I did see yours recently, and I’m happy to hear you’re still liking the box jumps! I still have to give snapper’s method a try. How’d you like doing them that way?
No training today. Had some appointments this morning, then work in the afternoon. Going out to the bar with some friends from the gym tonight. May try for a hungover workout before work tomorrow afternoon. We’ll see.
Hungover workout did not happen (surprise, surprise!).
I’ve got the day off tomorrow. Gonna do my taxes, and some training.
So, is it a good idea or a bad idea to do deadlift day AND hill sprints?..
it would be impressive… if you can actually go through with it, props.
I say you can do it! Fuel up. Do sprints post training and eat something in between. You’ll be like super woman!
[quote]RBlue wrote:
Hi WhiteK. You’re new around these parts, right? I love band-assisted pull-ups as well.
MiM - The 160 squat felt pretty good. I still think I may be having issues with losing a bit of my arch in the hole of my back squat. I’m gonna video them again next week to see, and go from there.
Masch - Thanks!! I’m really liking the zerchers a lot. Except for the bicep and forearm bruising. I bruise ridiculously easily as it is (I’ve got TONS of random little bruises all over my legs from work & training right now).
Oh, and I haven’t had much time to say hi in the other logs, but I did see yours recently, and I’m happy to hear you’re still liking the box jumps! I still have to give snapper’s method a try. How’d you like doing them that way?
No training today. Had some appointments this morning, then work in the afternoon. Going out to the bar with some friends from the gym tonight. May try for a hungover workout before work tomorrow afternoon. We’ll see.[/quote]
Hi Rblue. Ive been a stalker for almost a year now. lol. I started lifting for the first time last January. Started 5/3/1 (a slightly diff version with more circuits) last year. Im on month 9 right now. and loving the changes! Best shape of my life and im 25, almost back to my freshman year of college pants size
Keep up the good work!!
[quote]RBlue wrote:
Hungover workout did not happen (surprise, surprise!).
I’ve got the day off tomorrow. Gonna do my taxes, and some training.
So, is it a good idea or a bad idea to do deadlift day AND hill sprints?..[/quote]
good in the pukey sense of the word. want for me to come rub ur sore spots tomorrow?
[quote]CBear84 wrote:
[quote]RBlue wrote:
Hungover workout did not happen (surprise, surprise!).
I’ve got the day off tomorrow. Gonna do my taxes, and some training.
So, is it a good idea or a bad idea to do deadlift day AND hill sprints?..[/quote]
good in the pukey sense of the word. want for me to come rub ur sore spots tomorrow?[/quote]
Yes, please!
Alisa, prepare to be impressed.
Masch, I think super woman might be stretching it a bit, lol. Good advice, which I promptly put into action today, thanks!
WhiteK - by stalker, I hope you mean lurker. Glad to hear your training is going well for you.
Today’s training: Deadlifts, hill sprints, squatting & deadlifting my friends, and slacklining! All in all a great, full day, that was great for distracting me from some personal drama & general feelings of shittiness.
Started off at the gym:
(1) Deadlift 3x3:
70% = 170 lbs x3
80% = 195 lbs x3
90% = 220 lbs x6
=> I’m really happy with my deads today. Doing all my reps from a dead stop and resetting between them has been really beneficial so far.
(2) Front Squat 5x5: 95/135/140/145 lbs x2 sets
(3) BB Hip Thruster 3x5: 225 lbs
(4) Roman chair leg raises 3x20
=> Did these as an experiment. So far, a negative result. I will try again, though. If I can get these to count as cardio I will definitely increase my direct ab training.
Next up, hill sprints:
Met up with three girlfriends from my gym to do these. We had a riot during the warm-up. The sprints killed the hilarity, but only very briefly. They were fucking hard after my training, but it was a good hard!
Next up, shenanigans:
Zercher squatted and deadlifted my friends, just for the hell of it. Got vids.
Finally, slacklining:
I SUCK at this. But it was really fun even just trying to stand up on the damn line. My friends did better than me. Gonna have to try this again when I’m not post-deadlifts & sprints.
Also played around with some headstands and felt like a kid again. It was a great distraction of a day!
I’ll upload vids of my front squats and the shenanigans later on. I also need to catch up on the other logs.
Hope everyone’s weekend was good!
Wow Rachelle! All in one day – that’s crazy, but in a good way.
great day!
Front Squats - 140 lbs x5
I do seem to lose my arch in these, but there’s no full-blown rounding of my lower back - so I think they’re ok, right?