Hey Oleena-
what about just doing static lunges, or walking lunges even?
Or maybe step ups?
Yesterday:
Deadlift:
5x5@165 (new PR!)
Bar dip:
5x5@5lbs (new PR!)
Seated Cable row:
8x1@70lbs
8x1@80lbs (next week I’m going all out and upping it to 90! Last week on this part of the program!)
Hanging leg raises (as in I was folding all the way in half and touching the bar above my head with my toes):
7x2
[quote]Oleena wrote:
Yesterday:
Deadlift:
5x5@165 (new PR!)
Bar dip:
5x5@5lbs (new PR!)
Seated Cable row:
8x1@70lbs
8x1@80lbs (next week I’m going all out and upping it to 90! Last week on this part of the program!)
Hanging leg raises (as in I was folding all the way in half and touching the bar above my head with my toes):
7x2[/quote]
Great job on the PR’s!! but I have a feeling they are not done yet, I bet you just keep moving up on these…
And man I am digging the new avatar! I knew you weren’t a parrot…or hamster…or …mountain!
Awesome job! keep it up
How goes it? 
[quote]Oleena wrote:
Yesterday:
Deadlift:
5x5@165 (new PR!)
Bar dip:
5x5@5lbs (new PR!)
Seated Cable row:
8x1@70lbs
8x1@80lbs (next week I’m going all out and upping it to 90! Last week on this part of the program!)
Hanging leg raises (as in I was folding all the way in half and touching the bar above my head with my toes):
7x2[/quote]
I think you are a lot closer to 200 than you may realize. Have you tried something like this?
If not, you might be surprised!
[quote]Alpha wrote:
Oleena wrote:
And man I am digging the new avatar! I knew you weren’t a parrot…or hamster…or …mountain!
Awesome job! keep it up[/quote]
You sir are a very perceptive man! 
Thank you!
Yesterday:
Front Squat:
5x5@120 (yeah baby, I did them all this week)
Upright bench:
5x5@ 85lbs (got them all up without assistance!)
Single arm row (elbow out):
8x2@ 35lbs
Split squat (not bulgarian due to previously explained reasons):
8x2@40lb DBs (I had to take a break between each leg)
Today’s workout:
Okay, first of all I should explain that I got very little sleep last night and went on a hike earlier today. I knew from the moment I walked in the gym that all odds were against this workout. I chugged three cups of green tea, emptied one of the packets of tea leaves into a protein shake, and had a fourth of an endorush beforehand. It turned out to be a medium day in terms of accomplishment, and afterwards I felt like I was going to hurl for a good 15 minutes. Not sure if that was all the energy suppliments or what.
Hang clean and press:
4x2@95lbs
3x3@95lbs
2x1@95lbs (I added 10 lbs to last week because this is the last time I’m doing this exercise for the next two months. I wasn’t even sure I’d be able to press it, but it felt great going up. The first three of each set were almost easy, and then fourth would absolutely kill me)
Weighted Chin-ups:
5x3@5 lbs
4x2@5 lbs
Cable Pull-through:
6x1@60lbs
7x1@60lbs
Weight situps:
8x2@45lbs (seriously should have added more weight)
Thanks for all the encouragement!
[quote]debraD wrote:
Oleena wrote:
I think you are a lot closer to 200 than you may realize. Have you tried something like this?
If not, you might be surprised![/quote]
Thanks for the info! Next week I’m starting the second phase of this program I’m trying out and will need to determine my 1rm for 6 different lifts (I’ll probably do that on Tuesday) so this should be helpful.
hey, you keep getting buried!
ever consider moving your log to the “dark side?”(PW)
What program is it that you are doing again? It always feel’s like x-mas when starting something new!
Have FUN!
I’ve been totally distracted by the PWI forum, but if I don’t record this program every day I do it, I sure as hell am going to forget by the next time around.
With this program, I’m required to workout every third day.
Today:
Bench press:
4reps@90lbs
3reps@95lbs
2reps@100lbs
4reps@95lbs
3reps@100lbs
1 and a half reps@105lbs lol. Talk about fail. But wait, it gets better!
Deadlift:
4reps@170lbs
3reps@175lbs
2reps@180lbs
4reps@175lbs
3reps@180lbs
0reps@185lbs (that was an EPIC FAIL!!!)
Ab wheel rollouts:
8x2
Cable external rotation:
11x2@10 lbs (Jesus fucking Christ I felt like a wuss doing these!)
Okay, so I need some advice. Today was the first day I did the “ride the wave” method of weight training (see the rep scheme on the first two exercises I did above to see what I mean.) and I don’t feel like I was able to pull it off very well. You’re supposed to add about 5lbs to your two rep max on the last “wave”. I wasn’t able to do this. By the time I got to the last two reps at the end of the second wave for the deadlifts, my hamstrings and gluts were completely fried. It took me forever just to get the 135lbs back onto the rack after I deloaded the bar to that point. My ass still hurts.
Is this the way it’s supposed to go? Is it alright to fail at the last set when doing waves like this? For the record, I started at weights that I felt were pretty easy to manage four reps at. Suggestions?
I don’t have any solid advice for you, however, I think the principle behind wave loading is that the first couple sets should be submaximal, and the last should be an all out guteral match as close to your max effort that you can get(without hurting yourself ;)…if you happen to fail, then maybe have to back down on the weight a bit?
Yesterday:
Hang and snatch:
4@45lbs
3@50lbs
2@60lbs
4@50lbs
3@60lbs
2@70lbs
Military press:
(same numbers as above)
Prone Row:
8x2@17.5lbs
Russian Twists:
10x2@5lbs DBS
A nice andipose layer has begun accumulating on my midsection. My abs are now completely faded. It’s time to get serious about actually doing cardio on a regular basis. Ew.
[quote]Oleena wrote:
Yesterday:
Hang and snatch:
4@45lbs
3@50lbs
2@60lbs
4@50lbs
3@60lbs
2@70lbs
Military press:
(same numbers as above)
Prone Row:
8x2@17.5lbs
Russian Twists:
10x2@5lbs DBS
A nice andipose layer has begun accumulating on my midsection. My abs are now completely faded. It’s time to get serious about actually doing cardio on a regular basis. Ew.[/quote]
Nice numbers though! I have been gaining a little bit also due to cookouts and birthday…the worst time of the year for it, but it is what it is…Mine is slowly coming back though…you better get your butt in gear!
[quote]Alpha wrote:
Oleena wrote:
Yesterday:
Hang and snatch:
4@45lbs
3@50lbs
2@60lbs
4@50lbs
3@60lbs
2@70lbs
Military press:
(same numbers as above)
Prone Row:
8x2@17.5lbs
Russian Twists:
10x2@5lbs DBS
A nice andipose layer has begun accumulating on my midsection. My abs are now completely faded. It’s time to get serious about actually doing cardio on a regular basis. Ew.
Nice numbers though! I have been gaining a little bit also due to cookouts and birthday…the worst time of the year for it, but it is what it is…Mine is slowly coming back though…you better get your butt in gear![/quote]
Thanks. I’ve had a minor bump in the road because of some patellar tendonitis in my left knee. It would be really hard to say exactly what caused it because I started walking home, running hiit on a treadmill, and going on long hikes all at the same time after three months of nothing but weight lifting, all at the same time.
I’ve been reading up on it, and the hardest thing (for me) about this is that all sensation of patellar tendonitis disappears when you start exercising and then it returns the moment you stop. But if you don’t stop impacting the knee, it will eventually form a chronic condition.
Thus, I’m switching to low impact cardio. I’ll also be incorporating more yoga, as it’s about the only way I’ll “sit still” long enough to stretch out my legs properly. I have been foam rolling throughout this process, and that does nothing for it. Although, it has loosened up other things so I’ll continue that.
The condition has improved over the last couple days (it was really painful after I went hiking right after lifting and then did cardio the next day). I’ve been out of the gym and not doing anything but walking for the last four days. Tomorrow I’ll probably bike and then thursday I’ll go back to lifting.
Also, I started taking MSM and glucosamine in addition to icing it.
Knee that doesn’t have it. Moral of story-I’m not a young thing that can jump around between training modes while overloading herself anymore.
I’ve decided that HIIT or sprinting on a treadmill is generally just a bad idea. It seems to me it’s too easy to set the speed to high and let your legs ‘ride’ the treadmill, or get pulled rather than having your legs propel yourself forward and I think at high speeds it’s a recipe for injuries. Whereas walking and hiking are quite natural and ergonomic activities that would seem to me more likely to aggravate a strain rather than cause one (though I have hurt my knees and ankles hiking but only when very fatigued) Anyhow, just my two cents! Hope you get better soon. I had this same condition years ago from mountain biking uphill.
[quote]debraD wrote:
I’ve decided that HIIT or sprinting on a treadmill is generally just a bad idea. It seems to me it’s too easy to set the speed to high and let your legs ‘ride’ the treadmill, or get pulled rather than having your legs propel yourself forward and I think at high speeds it’s a recipe for injuries. Whereas walking and hiking are quite natural and ergonomic activities that would seem to me more likely to aggravate a strain rather than cause one (though I have hurt my knees and ankles hiking but only when very fatigued) Anyhow, just my two cents! Hope you get better soon. I had this same condition years ago from mountain biking uphill.[/quote]
I normally put the treadmill on an incline when I do anything fast on it, for the reason that you just mentioned. I’m one of those weird people who really likes treadmills (more than running outside!) so I will go back eventually. For now yoga and low impact cardio are going to be my thing.
Knee that does have it
Oh yeah, one last thing.
In the process of cutting down my calorie count on days when I’m not working out, I made the discovery that the MAIN thing that makes my moods fluctuate is food. This is a pretty huge thing for me, considering that at times I wonder if I’m bi-polar, I’ve made some hugely stupid decisions in the past based on mood, and always had times when I feel “high” (as in so happy I could burst, silly, euphoric, etc for NO REASON) followed by extreme lows.
Basically, I hadn’t had a low in about a month. I’ve felt confident and stable. Then, the other day I cut TOO FAR back on calories. When I woke up the next morning I was in an extreme low. I stayed there until I ate a complete meal and then my mood went right back to normal. I realize this sounds like the most common sense revelation since determining that re-electing Bush into office was a bad idea, but it’s pretty great to know that whenever I can avoid extreme depression and feel confident all the time by eating a balanced meal 5 times a day.
I got bored with this journal, and a couple weeks passed during which I made some progress, which didn’t get recorded.
The biggest deal is that today I benched the following:
105lbsx4reps
110lbsx3reps
115lbsx2reps
then
110x4reps
115x3reps
120lbsx2reps
I’ve been hitting a new bench press PR for the last four weeks. When I started this phase of the program I was stuck at a 95lb bench and didn’t think my chest was capable of growing. I’m still not sure that any visible growth took place, but 25lbs in a month isn’t bad!
Yesterday I completed a 185lb deadlift. This 4,3,2,4,3,2 wave rep scheme did nothing for my deadlift while increasing my bench by 25lbs. I’m finishing out this phase of the program this week, and next week I’ll start recording the next phase. Asside from the bench press increase, I was bored and unimpressed by this phase. The 5x5 rep scheme worked much better for squat and deadlift.