Hmm, I think I bench like that too…
That’s my next lift to correct!
Time for an update…sorry for the delay!
Friday: Deadlift Day!
Dynamic warm-up with lots of rolling, stretching of the hip flexors, etc.
Sumo deadlift - warm-up 95x3, 115x3, working sets 135x5, 140x5, 145x8
Good mornings - 4x10 with 45, 65, 75, 75 respectively
Planks - 5 x 30 seconds with BW, BW, 25lb, 35lb, 35lb
Prowler sprints - 45 yrds x 4
Saturday (Accessory day)
One arm rows - 3x8 with 30lb
Split squats - 4x10
RDL - 1x10, 1x12, 1x15 all with 30lb dumbbells
20 min. walk
The results of this workout speak to the impact of your environment on your training. I trained outside at my family home in the country. While it was quiet and beautiful, everything felt ridiculously heavy compared to being in the gym with the crew. Something to think about.
Monday (Military press day)
We decided to do dumbbell push-press in order to spare our shoulders
warm-up sets: 17.5x5, 20x5, working sets: 25x5, 25x5, 22.5x12
Push-ups - 4x12…I’m working on getting my upper body caught up with my lower body.
set 1: 4 standard push-ups and 8 on knees
set 2: 5 standard push-ups and 7 on knees
set 3: " "
set 4: " "
Face pulls: 27.5x20, 27.5x20, 25x20, 25x20
Sled pulls: 75lbs, 90yrds, 3x
Just for fun, 30sec. with the power rope (1st time ever trying this, probably not the last =)
I also have to mention how much fun it was to get to train with CBear!
[quote]shandwill wrote:
Saturday (Accessory day)
One arm rows - 3x8 with 30lb
Split squats - 4x10
RDL - 1x10, 1x12, 1x15 all with 30lb dumbbells
20 min. walk
The results of this workout speak to the impact of your environment on your training. I trained outside at my family home in the country. While it was quiet and beautiful, everything felt ridiculously heavy compared to being in the gym with the crew. Something to think about.[/quote]
I was at the gym with Molly, Jim, and Cbear, and I felt like POOP. I think Friday’s deadlifting took it all out of me.
[quote]shandwill wrote:
Monday (Military press day)
We decided to do dumbbell push-press in order to spare our shoulders
warm-up sets: 17.5x5, 20x5, working sets: 25x5, 25x5, 22.5x12
Push-ups - 4x12…I’m working on getting my upper body caught up with my lower body.
set 1: 4 standard push-ups and 8 on knees
set 2: 5 standard push-ups and 7 on knees
set 3: " "
set 4: " "
Face pulls: 27.5x20, 27.5x20, 25x20, 25x20
Sled pulls: 75lbs, 90yrds, 3x
Just for fun, 30sec. with the power rope (1st time ever trying this, probably not the last =)
I also have to mention how much fun it was to get to train with CBear![/quote]
You’re so cute. “no I dont wanna do the power rope. No. No. No. Ok fine.”
[quote]
shandwill wrote:
Saturday (Accessory day)
One arm rows - 3x8 with 30lb
Split squats - 4x10
RDL - 1x10, 1x12, 1x15 all with 30lb dumbbells
20 min. walk
The results of this workout speak to the impact of your environment on your training. I trained outside at my family home in the country. While it was quiet and beautiful, everything felt ridiculously heavy compared to being in the gym with the crew. Something to think about.
sbmart2 wrote:
I was at the gym with Molly, Jim, and Cbear, and I felt like POOP. I think Friday’s deadlifting took it all out of me.[/quote]
Well yes, sb, it did take it all out of you. and im sure that the owner of the gym would appreciate it if you would stop deadlifting THE FACILITY ITSELF. or was it 255x17? i dunno. same thing to me.
you always sound like you have a lot of fun!
But good for you for motivating yourself to get a workout in at the family’s…thats always the hardest!
[quote]CBear84 wrote:
shandwill wrote:
Saturday (Accessory day)
One arm rows - 3x8 with 30lb
Split squats - 4x10
RDL - 1x10, 1x12, 1x15 all with 30lb dumbbells
20 min. walk
The results of this workout speak to the impact of your environment on your training. I trained outside at my family home in the country. While it was quiet and beautiful, everything felt ridiculously heavy compared to being in the gym with the crew. Something to think about.
sbmart2 wrote:
I was at the gym with Molly, Jim, and Cbear, and I felt like POOP. I think Friday’s deadlifting took it all out of me.
Well yes, sb, it did take it all out of you. and im sure that the owner of the gym would appreciate it if you would stop deadlifting THE FACILITY ITSELF. or was it 255x17? i dunno. same thing to me.
[/quote]
CBear, I think it will be a few years before the gym needs to take out extra insurance on their building. At this point point they need to worry more about my clutstasticness falling over my own gigantor feet and knocking myself out on a squat rack.
[quote]sbmart2 wrote:
CBear, I think it will be a few years before the gym needs to take out extra insurance on their building. At this point point they need to worry more about my clutstasticness falling over my own gigantor feet and knocking myself out on a squat rack.
[/quote]
we’ll just start hanging 45lb plates off your belt, to make sure that you’re lifting heavy enough, since that happens only when you use light weight.
Wednesday:
Front squat with Safety Bar - warmed up with a couple sets of body weight squats, 1x5 with safety bar (60lbs?), and 1x3 with safety bar. Working sets included 70lbs x 3, 80lbs x 3, and 80lbs x 7. Last set was more like six and a half…I lost focus and crumpled a bit coming up from the bottom. So thankful for our friendly neighborhood spotter =)
Overall, I was pleased with my second time ever squatting without a box. Working on consistently getting depth, keeping my spine neutral, and basically not falling down, lol.
Didn’t get to do any accessory work this day due to family obligations. Not to mention, between Mmgalb coughing and my sore throat/headache complaints, we were probably a pretty sad sight!
Friday - Bench, how I loathe thee!
Actually, I think our relationship may be improving…
So, during the second week of the 5-3-1 program, the plan is to do 2 sets of 3 reps and a 3rd set of as many reps as possible. As you will read, my trainer had a different plan…
Warmed up with 45lbs x 5, 55lbs x 3, and 65lbs x 3.
Working sets included 75lbs x 3, 85lbs x 3, and 80lbs x 6.
I thought I was finished, but after resting ten seconds, he had me do 70lbs x 4, rest 10 more seconds and then 65lbs x 6. He called it an “extended set”…I used a more colorful name.
Pull ups (assisted) - 4x6
DB Incline press - 25lbs x 15, 25lbs x 13, 22.5lbs x 15
Everything felt like it had improved some from last week, so I won’t complain.
[quote]shandwill wrote:
He called it an “extended set”…I used a more colorful name.
[/quote]
He DOES have a sense of humor, doesn’t he? Hell yeah for your progress!! Rawr!!
Saturday (Accessory work)
One arm rows:
17.5x10, 20x10, 22.5x10, 25x10
RDL:
55x12, 55x12, 65x12, 65x12
Split squat:
3x10 BW, 1x10 w/ 10lb
Foam rolled 20 minutes
(I’m also including my hour or so of yard work as part of this workout!)
Just to update for her, Shannon has not been feeling well. As far as I know she has continued working out until just a couple of days ago… bad dizzy spells and what not… Lifting weights + dizziness = disaster! haha
I know she will get right back on track though! =D I will make sure of it!
[quote]mmgalb727 wrote:
Just to update for her, Shannon has not been feeling well. As far as I know she has continued working out until just a couple of days ago… bad dizzy spells and what not… Lifting weights + dizziness = disaster! haha
I know she will get right back on track though! =D I will make sure of it! [/quote]
Yes, it’s true. Although I wasn’t planning to discuss it, I feel like dirt. No more dizziness (THANK GOD!), but I haven’t been feeling well for quite some time. I am exhausted all day, everyday despite sleeping at least eight hours a night, little appetite, decreased libido, the list goes on and on. I am also not seeing any results from my increased training and cleaned up diet. I should, in my opinion, have increased energy and some change in weight/measurements, but I do not. Very discouraging to say the least.
I plan to visit my doctor in the next week or so, so we shall see.
[quote]shandwill wrote:
mmgalb727 wrote:
Just to update for her, Shannon has not been feeling well. As far as I know she has continued working out until just a couple of days ago… bad dizzy spells and what not… Lifting weights + dizziness = disaster! haha
I know she will get right back on track though! =D I will make sure of it!
Yes, it’s true. Although I wasn’t planning to discuss it, I feel like dirt. No more dizziness (THANK GOD!), but I haven’t been feeling well for quite some time. I am exhausted all day, everyday despite sleeping at least eight hours a night, little appetite, decreased libido, the list goes on and on. I am also not seeing any results from my increased training and cleaned up diet. I should, in my opinion, have increased energy and some change in weight/measurements, but I do not. Very discouraging to say the least.
I plan to visit my doctor in the next week or so, so we shall see. [/quote]
Hope you feel better! This happened to me quite a few times last year and it turns out the exhaustion was due to a medical problem so get it checked out. And this time around, I didn’t see any outward changes until 8 weeks. Keep trying and you will find your groove.
[quote]shandwill wrote:
mmgalb727 wrote:
Just to update for her, Shannon has not been feeling well. As far as I know she has continued working out until just a couple of days ago… bad dizzy spells and what not… Lifting weights + dizziness = disaster! haha
I know she will get right back on track though! =D I will make sure of it!
Yes, it’s true. Although I wasn’t planning to discuss it, I feel like dirt. No more dizziness (THANK GOD!), but I haven’t been feeling well for quite some time. I am exhausted all day, everyday despite sleeping at least eight hours a night, little appetite, decreased libido, the list goes on and on. I am also not seeing any results from my increased training and cleaned up diet. I should, in my opinion, have increased energy and some change in weight/measurements, but I do not. Very discouraging to say the least.
I plan to visit my doctor in the next week or so, so we shall see. [/quote]
ruh-row!!
let us know what the doc says!
hugs
[quote]shandwill wrote:
mmgalb727 wrote:
Just to update for her, Shannon has not been feeling well. As far as I know she has continued working out until just a couple of days ago… bad dizzy spells and what not… Lifting weights + dizziness = disaster! haha
I know she will get right back on track though! =D I will make sure of it!
Yes, it’s true. Although I wasn’t planning to discuss it, I feel like dirt. No more dizziness (THANK GOD!), but I haven’t been feeling well for quite some time. I am exhausted all day, everyday despite sleeping at least eight hours a night, little appetite, decreased libido, the list goes on and on. I am also not seeing any results from my increased training and cleaned up diet. I should, in my opinion, have increased energy and some change in weight/measurements, but I do not. Very discouraging to say the least.
I plan to visit my doctor in the next week or so, so we shall see. [/quote]
WHOOPS! Wasn’t trying to let the cat out of the bag =P
We will talk soon and figure out exactly what you need to be asking your Doc about… =D
Update of recent training:
Thursday - Deadlift
Switched to trap bar deads for awhile until I get stronger in my legs and learn to initiate the lift more with my hips. This is the closet to a conventional stance that I have used in quite some time. Needless to say, everything felt heavy, and I was sore for days! haha
warm-up sets: 100lb x 3, 120x3
working sets: 130x5, 145x3, 165x2…rested a second and then 165x3
Good mornings: 45x10, 65x10, 75x10, 75x10
Planks: 5x30 seconds with a 25lb plate on my back
Saturday - accessory day
Pull-ups: 4x6 assisted
Barbell rows: 4x10 with 35lbs.
Push-ups: 4x10
Pallof press: 4x10 with 17.5lb, 12.5lb, 15lb, and 15lb respectively
Sled: 100lb., 45 yards forward x 5, 45 yards backward x 5
Monday - Overhead press
Push-press:
warm-up sets - 15lb dumbbells x 5, 17.5x5, 20x5
working sets - 22.5x5, 25x3, 25x6
Push-ups: 4x12
Face pulls: 4x20 with 22.5lb, 25lb, 25lb, and 25lb respectively
Sled: 75lb, 90 yards x 2…it then started thundering. I figured dragging a metal sled was the last thing I should be doing if there was a chance of lightning, so I came inside and jumped on a treadmill for 15min.