(I think I may have ended up with less volume on this than my last workout because I accidentally started at 55 kg rather than 50 since my brain was befuddled and simple math eluded me. I just walked up to the bar and set up as quickly as possible, no wasted time preparing and 80, 85 and 90 all felt a lot easier this way. I took too long getting the weights on the bar for 95, though; since 90 kg takes up all the little weight plates at the gym I had to strip some off and replace them with bigger ones…and try to do more math with my sluggish brain. This cost me a bit of momentum. And hell, I am sick, so I’m not going to feel too bad about missing 95. Next week I’m switching my ME lift to squats, though, so it will be a while before I get to try that 95 again. I’m trying to be ok with that. I wish WS4SB3 included both squats and deadlifts at the same time but I’m sure that it doesn’t for a good reason.)
Bulgarian split squat: 55lbs (30lbs in my left hand and 25 in my right)/6 55/6 55/6
Romanian deadlift: 57.5kg/8 57.5/8 57.5/8
(Again something felt a bit off on these. I reviewed the form via this article-- http://www.T-Nation.com/readArticle.do?id=459241 --before I went to the gym so I think I had it right. It’s just not as difficult for my hamstrings as it should be, I think. Yet it is plenty challenging for my grip. I was rushing a bit at the end of the last set, especially to get the bar back on the hooks before I dropped it. I don’t have straps and I don’t really want to use them so I’m thinking to exchange this for another assistance exercise next week.)
Ab circuit: bicycle crunches, toe touches, hip thrusts, v-ups, 13x each, 2 circuits
(I can’t keep adding a rep to each movement forever…how do I keep progressing with this? Man I really hate these).
Stretching/yoga
Overall I’m pleased but I started feeling pretty woozy and headachy at the end of the workout. Those ab circuits are killer. Can’t wait to finally squat next time! My husband was squatting tonight and I was kind of jealous. I haven’t done back squats since last summer because my gym didn’t have a squat rack. I did one-legged squats instead. Now that we have a power rack I’m raring to go!
Right, the program helps you increase both your dl and squat max, just not at the same time. If you tried to go all out on both big lifts, you may end up hampering your progress by not allowing enough CNS and muscular recovery.
I did a westside template last summer and it cycled bench, dead, and squat. Some times I felt like I wasn’t progressing at all with one lift (due to focusing on another) only to find out that I was even stronger on that first lift when I finally got back to it.
Chinups: bw-27/5 -23/5 -18/3 -14/3 -9/2 bw/1 (tapped my foot on a bench halfway up for a little help though)
DB bench press: 25lbs/20 25/18
BB rows: 35kg/10 35/10 35/9
supersetted with
Rear delt flyes: 8lbs/10 8/9 8/9
Overhead shrugs: 20kg/10 25/10 30/10
(New exercise, replacing the DB shrugs because my gym doesn’t have DBs heavier than 50 lbs. I really liked these! I started them from the hang position so I could practice getting the bar over my head but next week I’ll set them up on the rack so I can go higher on the weight. I just wanted to get the form down this week. I could really feel them in my traps anyway, even with the lighter weight. There’s just something exhilirating about having the bar over my head; I guess I kind of like that latent fear that I’ll drop it on myself).
Hammer curls: 15lbs/15 (someone was using the 20 lb DBs) 20lbs/7 20/7 (for my left arm, barely)
(The difference between the 15s and 20s is just too much it seems…not sure if I will stick with these next week or if I’ll try the new EZ curl bar…since I have curls twice a week I’m thinking to switch them for EZ curls one day and regular barbell curls the other? I’m not sure what’s best).
Stretching/yoga
Sorry I haven’t been commenting in you guys’ logs; I’ve been reading but I guess it takes a while to get used to not being a lurker.
I missed going to the gym yesterday because of scheduling difficulties. I was not pleased.
22 Jan.
RE Upper
Mobility warmups
Pushups 15 12 10 10
Wide-grip pullups: bw-41 kg/8 -41/8 -41/8
supersetted with
Band pull-aparts: 8 8 8
BB military press: 20 kg/8 20/8 20/8
(a completely new exercise for me)
BB shrugs: 65 kg/8 65/8 65/8
supersetted with
EZ bar curls: 14 kg/8 16.5/8 16.5/8
Plate pinches, 2 5kg plates: 30sec 30s 30s
Workout went smoothly; I’m finally getting used to the RE rep ranges. Switching to the EZ bar curls and the BB military press was a good idea–much easier to find an appropriate weight. Also I’m happy that I’m closing in on 50 pushups.
Last week was busy and scheduling was difficult and annoying so I missed two gym days. I’m pretty sure I wouldn’t have had the problem if I’d just gone to the gym earlier in the day, as I knew I was going to be busy in the late afternoon and evening. However, having three days off did feel pretty good and I did some yoga and foam rolling and took a couple of long walks so it’s only a small misstep. Also, I got to rest up for my first try doing squats with the power rack. I’m hoping I’ll make progress quickly with this lift since I’m behind on it! I can already do one-legged squats so I think that’s a reasonable hope.
26 Jan.
ME Lower
Mobility warmups
Overhead squat: 25lbs/6 20kg/5
Back squat: 20kg/6 25/5 30/5 35/5 40/4 45/4 50/3 55/3
Bulgarian split squat: 55lbs/7 55/7 55/7
Manual reverse hyperextensions: bw/8 10lbs/8 15/7 (the DB between my feet fell out after the 7th rep and I just decided to leave it at that rather than set up again for one more rep)
Ab circuit: sprinter situps, v-ups, toe touches, hip thrusts, 14ea. 2 circuits
This is the first time I’ve been able to go for a heavier weight in the bench press too, same reason as the squat. Same hopes for quick progress! I had a good time in the gym today. I went earlier and got to watch the sun set through the many large windows. This was a rare blue sky day for Beijing so it was restorative to lift while the late afternoon light poured in. To top it off I had the weight room completely to myself.
29 Jan.
ME Upper
Mobility warmups
BB bench press: 20kg/6 25/5 30/5 35/4 40/3 42.5/3
Incline DB bench press: 25lbs/15 20/20
DB rows: 35lbs/10 35/10 35/10
supersetted with
Rear delt flyes: 8lbs/10 8/10 8/10
I tried the split squats using the new rack since it has a platform on one side but it didn’t work well–I had to shorten the ROM to avoid smashing the barbell into the back of the rack. I couldn’t do them on the other side (outside of the rack) because it’s too close to the wall. Too bad, because the platform is sturdy and covered with a grippy substance, way better than stacked up aerobics platforms or a wobbly bench. I guess I’ll go back to using the wobbly bench next week.
Blasted ab circuit–sprinter situps, v-ups, toe touches, hip thrusts: 15 ea. 2 circuits
Stretching/yoga
Well 65 kg was my bodyweight just a week ago so that was kind of like a bodyweight squat. But on the second two reps my knees caved in when I was about halfway up. I tried to control this as much as possible but obviously it still happened. I’ll do a search to see what it means and what I can do about it before I squat again next week but if anyone has any advise about that I’d appreciate it.
Next week I need to remember to bring ankle weights for the hyperextensions–I think I can do better with them if I’m not worrying about dropping the db that I’m holding between my feet.
Thanks Diana, I already found some tips re: my squat but I will definitely keep in mind asking someone directly next time.
This is yesterday’s workout:
6 Feb.
ME Upper
Mobility warmups
BB bench press: 20kg/9 30/5 40/3 45/3 45/3
Incline DB bench press: 25lbs/15 25/15
One-arm DB rows: 45lbs/10 45/10 45/10
supersetted with
Seated DB power cleans: 10lbs/10 15/10 15/10
Reverse EZ bar curls: 16.5kg/10 19/10 19/9
Overhead shrugs: 40kg/10 40/10 40/10
Yoga/stretching
I had a goal in mind of 50kg for the bench press but I needed a little help from my spotter to get the third rep of 45. So I decided to do 45 again and got three solid reps with no help. I switched the order of curls and shrugs because I had to wait to use the rack for the first time ever.
I started chatting with the guy who was using it and he really enjoyed talking about Chinese sports. I told him how interested I was in Olympic lifting and after talking about the Chinese Olympic lifters for a while I mentioned wanting to learn and he offered to call his friend at Beijing Sports University and see if he can find out if they do short courses in Olympic lifting. I wasn’t planning on starting so soon but if I so serendipitously get the chance I will jump on it. I should get a phone call from him this week.
I was feeling kind of tired today but I really pushed myself anyway. I figured out how to do the split squats with the rack so I’ll stick to that for now. They’re really difficult! One of the alternative exercises I can switch for this one is step ups to a height above the knee…but I have yet to figure out a way to do that at my gym.
[quote]Saan wrote:
But on the second two reps my knees caved in when I was about halfway up. I tried to control this as much as possible but obviously it still happened. I’ll do a search to see what it means and what I can do about it before I squat again next week but if anyone has any advise about that I’d appreciate it.
[/quote]
I think that’s every squatter’s problem. Just something you have to concentrate on. That, and keeping your elbows tucked and down.
On the ascent, keep thinking knees out, elbows forward, and chest up. Those are the usual things spotters yell at you when squatting.
Gripping the bar hard before you lift it out of the racks will help keep your body tight too.
just some things I have been taught. I don’t listen well though.
congrats on getting started on the OL training! Hope that works out for ya.
Wide grip pullups: bw-35kg/8 -41/9 -46/10
supersetted with
Face pulls: 90lbs/10 90/10 90/10
BB military press: 25kg/10 25/9 25/7 25/8
BB shrugs: 67.5/10 67.5/10 67.5/10
supersetted with
EZ bar curls: 19kg/8 19/8 19/8
Plate pinches, 2 5kg plates: 31s 35s 33s
Yoga/stretching
I was surprised I needed so much assistance to get to 12 reps for dips since I can do 5+ at bodyweight. Meh. Not a great day in the gym, good enough though.
