Band benches, purple band wrapped double around the bar. Explosion off the chest.
5xbar, 5x65, 9x5x75
Lat pulldowns
13x100, 12x100, 10x100
front & bent DB raises - Ron, please talk to Paula because we aren’t sure I’m doing the bent ones right.
10x15, 10x10, 10x15
bent over rows
3x10x115
I had been pulling these much higher than necessary. Phew!
Lock-out dips w/ 45lb plate attached to belt
5, 6, 7
Dip machine 7x180 on machine
Curls
3x6x55
Crunches at home. Light on the abs, deadlifting tomorrow.
Next Friday we plan to deadlift at the PL gym together. Chatted with the owners tonight and got a lot of good DL tips - plan to implement them tomorrow.
5x135 straps down, 2x225 straps down, 1x275 straps up (bad grip, just had it by the fingertips), 1x295, 1x315 (17 lbs PR!), but I don’t know if it counts because I fell over backwards and hit my head on the bench behind me. HIGH-larious.
Squats
5x135 straps down, 3x225 straps down, 5x1x255 straps and wraps (attempts to get depth in the suit…probably still a wee bit high).
Good mornings
3x10x115 (light weight, baby!)
hanging leg raises (hanging from the chin bar) 3x10, hang from bar (thumbless grip).
After hitting my head, I called the coach to ask if I should still complete the workout. I think he thinks I’m a little bit crazy.
I should note, that his instructions told me to “be careful.”
I thought I was seeing fuzzy blurry after hitting my head…turns out my glasses just flew off.
Looks like you need another session to break in that suit, the depth is so close!
OK, that DL is NOT funny, I hope you are OK (actually, I laughed but I do that when people hurt themselves and then feel badly about it).
WTF was that guy doing on the Smith LOL, now that was funny.
With your glasses and hair up, you look a lot like my sister.
Yeah, it is a pretty loose suit - I can put it on and shoulders up myself - and this is the closest I’ve gotten to depth with 255. It’s easier with 275, but then I mess up. I will definitely keep making videos of the squats from the side, it is a big help.
The DL - man, I’m starting to get a bit of a headache. Hehe. I think it happened because my gym has pads for the plates, and I wanted to pull with the weights level, and my board that I have there is too narrow for the stance I was taking, so I was pulling from the pads and they compressed a bit and threw off my balance. Next time, it is just the floor and screw the gym…get me a platform!
Thanks for posting the videos. I watched the squat ones a few times. I haven’t used my suit since the first time I tried it out but I’m starting again on Wednesday. Yours looks very tough to crack.
The DL video would have been funnier if it didn’t look like you hurt yourself. Did you hit your head? If you’re okay I’ll totally laugh at you…and point.
WTF is with the guy squatting in the Smith machine. He didn’t even have his hands on the bar. I don’t think I watched you for looking at that idiot.
I hit my head on the bench behind me. I felt really loved when everyone looked at me with concern. But I’m okay, and I’m showing the video to everyone I know so that I can convince myself they’re laughing with me.
[quote]pushmepullme wrote:
I hit my head on the bench behind me. I felt really loved when everyone looked at me with concern. But I’m okay, and I’m showing the video to everyone I know so that I can convince myself they’re laughing with me.[/quote]
We’re not laughing ‘at’ you. We’re laughing ‘near’ you.
Yeah, I am just learning how to wrap my knees myself, and I am definitely not as good as my coach. It is really tough for me to do a full tuck, so I waste some material and tie them off. Hopefully I’ll be able to get the hubby into the gym more, now that he’s mostly recovered from his most recent surgery.
[quote]pushmepullme wrote:
Looks like the pic didn’t load…[/quote]
Umm… you’re lucky that you hit the bench! Lots of other dangerous things nearby that you could have hit your head on. I know my gym has really only one decent place to DL and if that’s where you picked to DL, yours is probably the same - Why would you ‘waste’ floor space to have a safe area for people to do lifts like this when you can slap another bench in the empty space for everyone that does their beach routines?
Sigh - to be in the minority and actually train hard…
Benching last night. Not very good. Couldn’t get the husband to go to the gym so I had to bench in the basement on our ghetto, hard to set up on bench.
5x120 raw
1x135 shirted
1x175
0x185
0x185
2x3x155
I’m missing the 185s right at the transition between shirt and triceps. I didn’t feel like I got to warm up enough, but the hubby was pressuring me a bit to not tire myself out so much. Argh.
Then, after benching at home, I went to the gym.
Band chins, double red mini bands, 4x6 (missed last chin)
Seated DB presses 8x35, 6x35 (35 is pretty easy, once I get the weight up into place).
Bilateral row machine
10x100, 10x110, 10x120
Decline skull crushers
10x40, 10x45, 10x50
Hammer curls - coach wrote 40’s? HARRRR!!!
10x22.5/hand, 10x 25, 4x30 (with body English!)
3x10 sllloooooowww crunches
8 minutes rower
10 minutes 15 degree walk on treadmill
Stretch. Hams are still really tight and I don’t know why.
Last night was light squats in the suit, working on popping out the butt and chest and getting deep. Left the workout log and the videos at home, so I’ll have to update that later.
Jackass “rack pulling” 265 but really just kinda sitting around took up the rack, so I was happy that I didn’t need it for the squats last night!
Planning to try heavy bench again tomorrow, with better helpers. If I can get away on Saturday, I’ll be heavy squatting with the coach, yay.
Squat, belt and suit, just the bar. Practiced isometric holds at the bottom of the squat, somewhere around eight sets of 2-3 10-15 second holds. I really was concentrating on getting as deep as I could with the suit on and no weight - wearing the suit rather than it wearing me. Extra emphasis on popping the butt and chest out and arching the back. For the first time, I really noticed the pressure on my tailbone as I got deeper. I had been feeling all the pressure in my shoulders and legs, and I think this is a good way to feel proper form. I never made deep enough for white lights, but I got pretty close on some reps.
Calves - 5x10/leg single leg calf press on a slant board
Back hypers
4x10x25 lb plate
Adductor - 3x15x150
Instead of the abductor, I took a band and tied it around my legs above my knees and did side steps. It didn’t make my hips ache like the abductor did last time, but they are now sore like I actually worked the muscle. Good! 3x20 steps/side
Deadlifts
5x135 straps down
5x185
3x205
3x225
2x265 straps, belt
1x295
1x315 <= old PR
1x330
1x350 <= new PR
I could’ve done more, it felt awesome! I will post videos when I get them uploaded.
Bench (to make up for crappy bench earlier in the week). I was a bit worried about this, as my tris are still sore from the skullcrushers.
3x95
3x135 shirted
1x145
1x165
1x175
1x180 <= new PR
The 180 went up pretty easily, but I left it at that because I was tired. Paula and I DL’d first.
Finished with 10x95, 8x95 close grip bench, explosive off chest. Skipped additional tricep work because, well, I was tired and I am squatting tomorrow.
