11/30/09
Hi all of y’all. It’s Monday so it must be press/row day. My arms are getting seriously massive as I look in the mirror at the gym. I’ve also been doing a bunch of weighted chins and pushups at home since I dug up at 5 lb plate. I had to practice holding it between my knees. My goal for homework is 10 reps with 5 lbs.
DB incline bench 1x5 15 lb, 1x1 30 lb, 1x5 25 lb, 1x5 25 lb < 30 is a pr for the incline bench. I failed at it last week so yay. Hopefully this will help my press.
Renegade row 1x5 bw, 1x5 5 lb, 1x5 8lbs (with no pushups with the 8s)
DB bench 1x5 15 lb, 1x5 30 lb, 1x5 30 lb
DB press 1x5 15 lb, fail 30 lb, 1x5 25 lb (failed on the last rep left side) < Was kind of disappointed not to get the 30. Will try again next week.
DB row 1x5 15 lb, 1x5 30 lb, 1x5 45 lb < I’m still cheating a tiny bit on the rom at the top with the 45s. Will continue to work it.
DB decline bench 1x5 15 lb, 1x5 30 lb 1x5 25 lb
I also did a bunch of ab rolling because I got all fired up reading at beast skills again:
http://beastskills.com/AbWheel.htm. Started with full range on knees and graduated to half-range from my toes toward a wall as he suggests for a progression.
Today’s article on squats gave me some insight into why I can do pistols but can’t squat twice my weight. That was cool.
Tomorrow is deadlifts and squats. Happy lifting, everyone!
[quote]arachne12 wrote:
I also did a bunch of ab rolling because I got all fired up reading at beast skills again:
http://beastskills.com/AbWheel.htm. Started with full range on knees and graduated to half-range from my toes toward a wall as he suggests for a progression.
[/quote]
I have one of these ab rollers at home and use it occasionally. So far, I can rollout from my knees, but not from standing.
BB Squat
1x5 jumping
1x5 45 lb
1x5 65 lb
1x5 85 lb
1x4 95 lb
1x1 105 lb < 1 RM PR with good form. Well, kind of good form. I leaned forward a little at the very bottom but tightened up and corrected it quick. 25 lb more to go for my December goal.
Deadlift
1x5 45 lb
1x5 95 lb
1x5 115 lb
1x5 135 lb
1x1 145 lb
1x1 155 lb
1x1 165 lb
1x1 170 lb < equal to my PR. I don’t mind telling you women this was fucking hard and I pulled with a little too much back. But it is my December goal so if I can just get this on video I’m good.
Ab rolling
2x5 just past hands under shoulders.
1x5 on knees, full extension
1x5 on an incline. I put an aerobic step against a bench. Not sure how I feel about this.
Hipthrust
1x5 135 lb < Kimba these are hard for me. Kudos, you must have a strong butt.
BB Squat
1x5 jumping
1x5 45 lb
1x5 65 lb
1x5 85 lb
1x4 95 lb
1x1 105 lb < 1 RM PR with good form. Well, kind of good form. I leaned forward a little at the very bottom but tightened up and corrected it quick. 25 lb more to go for my December goal.
Deadlift
1x5 45 lb
1x5 95 lb
1x5 115 lb
1x5 135 lb
1x1 145 lb
1x1 155 lb
1x1 165 lb
1x1 170 lb < equal to my PR. I don’t mind telling you women this was fucking hard and I pulled with a little too much back. But it is my December goal so if I can just get this on video I’m good.
Ab rolling
2x5 just past hands under shoulders.
1x5 on knees, full extension
1x5 on an incline. I put an aerobic step against a bench. Not sure how I feel about this.
Hipthrust
1x5 135 lb < Kimba these are hard for me. Kudos, you must have a strong butt.
Have a great evening everyone!
[/quote]
progress, progress, progress excellent all 'round spiderlady!
if you got a PR with good form, you had more in you for that lift, just sayin’…
BB Squat
1x5 jumping
1x5 45 lb
1x5 65 lb
1x5 85 lb
1x4 95 lb
1x1 105 lb < 1 RM PR with good form. Well, kind of good form. I leaned forward a little at the very bottom but tightened up and corrected it quick. 25 lb more to go for my December goal.
Deadlift
1x5 45 lb
1x5 95 lb
1x5 115 lb
1x5 135 lb
1x1 145 lb
1x1 155 lb
1x1 165 lb
1x1 170 lb < equal to my PR. I don’t mind telling you women this was fucking hard and I pulled with a little too much back. But it is my December goal so if I can just get this on video I’m good.
Ab rolling
2x5 just past hands under shoulders.
1x5 on knees, full extension
1x5 on an incline. I put an aerobic step against a bench. Not sure how I feel about this.
Hipthrust
1x5 135 lb < Kimba these are hard for me. Kudos, you must have a strong butt.
1x1 105 lb < 1 RM PR with good form. Well, kind of good form. I leaned forward a little at the very bottom but tightened up and corrected it quick. 25 lb more to go for my December goal.[/quote]
Great job on the PR! Sometimes a little form break like that isn’t lack of strength but lack of concentration.
[quote]Deadlift
1x5 45 lb
1x5 95 lb
1x5 115 lb
1x5 135 lb
1x1 145 lb
1x1 155 lb
1x1 165 lb
1x1 170 lb < equal to my PR. I don’t mind telling you women this was fucking hard and I pulled with a little too much back. But it is my December goal so if I can just get this on video I’m good. [/quote]
I don’t doubt this was hard, given my own difficulties with 155# over the weekend. I’d love to see you pull on 170# on video too! Hop to it!
[quote]Hipthrust
1x5 135 lb < Kimba these are hard for me. Kudos, you must have a strong butt.
[/quote]
If you mean shoulders up on the bench, yup these ARE hard. Do you feel that doing these helps your deadlift? For myself, I haven’t done them long enough to decide.
I don’t doubt this was hard, given my own difficulties with 155# over the weekend. I’d love to see you pull on 170# on video too! Hop to it!
Hipthrust
1x5 135 lb < Kimba these are hard for me. Kudos, you must have a strong butt.
If you mean shoulders up on the bench, yup these ARE hard. Do you feel that doing these helps your deadlift? For myself, I haven’t done them long enough to decide.[/quote]
I hear you Kimba. I’ll get some video up soon cuz I’ve got two goals met and I want them documented for your brutal criticism!
Shoulders up, yes. I’m not sure what good these are doing, but I feel like I need to do more for my buttal region. I’ll take it on faith for a few weeks and see what happens.
12/2/09
BB Bench
1x5 45, 65 lb
1x3 85 lb
1x1 90, 92.5, 95 lb < my December goal which means I am back up to three out of five goals met… except for the video proof of course!
DB lateral raise
3x5 5 lb < rehabish and feeling these out.
DB bent over lateral raise
2x5 5 lb < much too easy. Just feeling these out too.
Weighted chinups
2x3 15 lb
1x1 20 lb < I was all excited that I only have five lbs to go to meet my goal and then I reviewed my goals and %#$# I said 5 reps of 25!? What was I thinking?
So, squats and chinups and video still need improvement.
Goals remain: 170 lb deadlift, 130 lb squat, 5x25 lb db weighted chinups, 95 lb bench, and 65 lb military press.
I swear Kimba, I’m not jerking you around. I had the video camera on the kitchen counter today and forgot it. I promise video so you can see folding and knee cave on the squats, pulling with the bar too far from my shins on the dead, and god knows what all on the bench and press.
[quote]arachne12 wrote: I swear Kimba, I’m not jerking you around. I had the video camera on the kitchen counter today and forgot it. I promise video so you can see folding and knee cave on the squats, pulling with the bar too far from my shins on the dead, and god knows what all on the bench and press.
Ok, back from the gym and I will download vids tonight.
For your viewing pleasure I will have: a successful press at 65 lb (goal!) a successful 105 lb squat, a FAIL at 115, a successful 155 DL, and a FAIL at 165. Not sure why I failed at 165 when I hit 170 on Tuesday.
Battery died before I could see if I could document the 95 bench.
[quote]arachne12 wrote:
Ok, back from the gym and I will download vids tonight.
For your viewing pleasure I will have: a successful press at 65 lb (goal!) a successful 105 lb squat, a FAIL at 115, a successful 155 DL, and a FAIL at 165. Not sure why I failed at 165 when I hit 170 on Tuesday.
Battery died before I could see if I could document the 95 bench.
So, that’s one of five goals.
Heavy lifting, everyone.
[/quote]
Could be too soon between deadlifting sessions, esp. when you do all three big lifts in one session.
Congrats on the goal vid! - lookin’ forward to seeing it.
[quote]arachne12 wrote:
Ok, back from the gym and I will download vids tonight.
For your viewing pleasure I will have: a successful press at 65 lb (goal!) a successful 105 lb squat, a FAIL at 115, a successful 155 DL, and a FAIL at 165. Not sure why I failed at 165 when I hit 170 on Tuesday.
Battery died before I could see if I could document the 95 bench.
So, that’s one of five goals.
Heavy lifting, everyone.
[/quote]
I agree with the Dog. I think you might be squatting and deadlifting at a rate where you can’t get good recovery. Trust me, I could never do a Tues-Thurs squat/deadlift session. I can only get it up to do a good (well, sometimes good) deadlift session 1x per week.
I’m sure someone here can analyze the fails.
Oh, and I always bring an extra camera battery in my gym bag. OK, I acknowledge I might be a bit obsessive about the video.
dog, kimba,
I have wondered about that, but I have assumed up til now that I am basically a beginner, and I have read it’s hard to over train a beginner. I will think about backing off but it’s soo hard to do!
[quote]arachne12 wrote:
dog, kimba,
I have wondered about that, but I have assumed up til now that I am basically a beginner, and I have read it’s hard to over train a beginner. I will think about backing off but it’s soo hard to do!
[/quote]
I’m still a beginner too. But I believe that it is about recovery not really overtraining. Also, doing all three big lifts in one session really takes away from them all. It’s why I like the 531 template, you focus on 1 big lift a day and cycle through them over time.
George
[quote]arachne12 wrote:
dog, kimba,
I have wondered about that, but I have assumed up til now that I am basically a beginner, and I have read it’s hard to over train a beginner. I will think about backing off but it’s soo hard to do!
[/quote]
I’m still a beginner too. But I believe that it is about recovery not really overtraining. Also, doing all three big lifts in one session really takes away from them all. It’s why I like the 531 template, you focus on 1 big lift a day and cycle through them over time.
George[/quote]
I agree with George: the issue is recovery. Recovery is different for everyone. The only way to know what works best for you is trial and error! If you think your deadlift suffered from not enough recovery, change things up for a few weeks and see if its better or worse.
On the other hand, you may have just had a bad training, and there is nothing wrong with the schedule you’ve set up. That’s why training logs are so important, cause it helps you figure out patterns over the longer-term.
I swear Kimba, I’m not jerking you around. I had the video camera on the kitchen counter today and forgot it. I promise video so you can see folding and knee cave on the squats, pulling with the bar too far from my shins on the dead, and god knows what all on the bench and press.