Oh not to worry, lady, I’m not hard on myself. I always try to keep a healthy perspective. 
Today, 10/7/15
DB overhead press, 5x25#, 5x30#, 5x35#, 5x40#
Shoulder mobility work, 2x10x2.5#
Superset:
Alternating hands front/lateral raises 3x10x15#
Bent over lateral raises, arm hanging straight, small movement to target rear delt only, 3x8x30#
Standing Military DB Press, 3x10x15#
Tabata battle ropes, 4 min, 8x20sec rounds
10/8/15
Tabata:
Elliptical w/shadow boxing (straight punches), 1min warmup, 4x40sec
Stationary bike, 8x20sec
10/9/15
Squats:
Warmup 10xbar, 5x80#, 5x100#, 5x120#
Superset:
RDL, 4x5x135#
Hip Thrust, 4x8x135#
Superset:
DB farmers walks (slow), 4x100ftx60#/hand
*Vertical bar lift, 4x8/handx60#
Gi BJJ class
*edit
10/10/15
3 mile mountain hike.
Today, 10/12/15
Bench:
Warmup shoulder mobility, 1x10xbar, 5x55#, 5x70#, 5x85#
Superset:
JM Press, 3x5x65#
Tricep dips negatives, 3x5
Superset:
Incline DB press, 3x8x30#
Cable flys, 3x10x10#
Cable crossover press, 3x10x10#
Wasn’t feeling too hot today, but went in anyways. Glad I did. It was a Deload day anyways, so I just went in, did what I had to do and got the hell out. And lucky me, getting one of two benches in the gym. I usually don’t even try, since as we all know, Mondays are international bench day.
**Caveat: I have totally been calling a lift the wrong name. What I have been absentmindedly calling “Pin Pulls,” I should have been calling “Vertical Bar Lifts.” Grip strength exercise which is totally different from Rack/pin Pulls. Sorry, friends. At least now the low weights might make more sense. 
Today, 10/13/15
Deadlift:
Warmup 1x10xbar, 5x135#, 5x195#, 5x225#, 5x255# (after 2nd rep, had to get belt)
Superset:
Axle deadlift, 3x5x135#
Hand over hand sled pull w/rope, 3x80ftx90#
Pretty rough day today, felt dizzy, light headed. Had to call it a day after the superset. Whew.
Today, 10/15/15
DB Overhead Press:
8x20#, 5x30#, 5x45#, 5x55#, 8x60#
Shoulder mobility work, 2x10x2.5#
Superset:
Alternating hands front/lateral raises, 2x8x15#
Upright row, 2x10x50#
Handstand, 1x20 seconds, pathetic but wanted to try it out against a wall, had to have some poor guy help my legs up. Haha, I suck. 
Bridge pushups, ('cus Babypowerlifter is doing things which I want to work in for funsies now) 3x5
Hanging toe-to-bar/crunches, 3x10
Elbow planks, 2x1minx25#(plate on back)
[quote]Cherrybomb wrote
Bridge pushups, ('cus Babypowerlifter is doing things which I want to work in for funsies now) 3x5
[/quote]
Haha, glad I could inspire you! I need to do those bridge walks you were talking about. Soon… 
Today, 10/20/15
Squats:
Warmup 8xbar, 5x135#, 5x160#, 5x180#
Didn’t put a belt on for the last set, 'cus I know I’m not supposed to, but felt I should have. Form sucked balls today. 
Superset:
Hip Thrusts, 3x8x165#
RDLs, 3x6x165#
Vertical Bar Lifts (stopped concentric phase just before locking out which totally gassed my legs way more than normal), 3x8/handx40#
DB Farmers Walks, slow controlled walk (pick/40ft/drop/pick/40ft/drop/pick/40ft/drop/pick/40ft/drop) 3 rounds of this madness 70#/hand
Superset:
Hyperextensions, hugging plate, 3x10x25#
2 Bench Hip Thrust + Leg Curl (from Nick Tumminello’s article “Build glutes that melt the internet” which are seemingly easy but it’s totally a trick! They’re really tough.) 3x6xbw
Tabata exercise bike, 8x20sec
5min cool down pulling pedals only w/hamstrings/calves @ highest tension setting, aieeeee my hammies!
15 minutes stretching whole body, 'cus I’ve really let my flexibility go.
[quote]Cherrybomb wrote:
Today, 10/20/15
Vertical Bar Lifts (stopped concentric phase just before locking out which totally gassed my legs way more than normal), 3x8/handx40#
[/quote]
Vertical Bar Lifts? I’m not sure I’m familiar with this exercise. Is this what it is?
Yes, that’s it! Grip strength event. Hopefully I will begin training again with the grip strength guru in my city. It’s fun stuff, and humbling. The difference between even a few ounces in competition can mean a lift or a failure.
Interesting. I’ve never heard of that event. I don’t even think I have that implement at my home gym. I’ll have to check. I usually just pick up a bumper plate for grip training or bar hangs from a chin-up bar work pretty well. Rock climbing works too. I would be curious to know what I could do with that exercise. Neat. Thanks for the info.
To be honest, I’m just using the end of a barbell that feel off from someone abusing the wrong kind of bar with powercleans.
10/21/15
Barbell Bench:
Shoulder mobility warm up
Warmup 1x8xbar, 5x90#, 5x105#, 6x120#
Superset:
JM Press, 3x8x65#
Triceps Dips, negatives, 3x5
Superset:
Cable press, 3x10x12.5#
Cable decline press, 3x10x12.5#
Cable crossover press, 3x10x12.5#
Gi BJJ class
Rant:
Today I tried our the co-ed class and it went alright until the end. I rolled with another girl from the women’s class who is much stronger and more experienced. Then another girl I hadn’t met before. Then a man with a blue belt whom I’ve rolled with before, he is nice and gave me a chance as he knows I’m new. Thank you for not murdering me, Mister.
Last, I rolled with a guy whom nobody else chose for the last round. Couldn’t see a belt on him. I usually don’t like to roll with white belt guys, since they generally have not learned to go easy on beginners and are all gung ho about doing as many submissions as they can when they have the chance to with someone less experienced and weaker.
Well, needless to say this guy was twice as strong as me and just grabbed me and muscled me into submission after submission. The whole 5 minutes he just pulled me around like a rag doll into submissions as I thought “Oh! We’re going into arm bar now. Oh, another armbar. Oh, chokehold. Oh, armbar. Oh, another armbar. Oh, a kimura. Oh, chokehold. Okay, dude, I get it, you’re way stronger than me.” I seriously couldn’t even give a proper fight, he was so strong. I left with a hurt neck from him accidentally cranking my neck when he couldn’t sink one of his chokes and busted grip from him tearing his arm away from my pocket grip so hard it made me gasp. At least he told me “thank you” afterwards, what he left out was “thank you for being way weaker and less experienced so I could try all my moves on you for 5 minutes.” Last time I roll with that motherfucker. >:[
I wanted to jump in real quickly and mention that I do grip work with bumper plates and it works great. I have very small hands, even for a female, so I really struggle with grip when I get over 200 pounds in the DL. I still have to use straps for super heavy weights, but doing lunges and walks with plates in each hand has really helped. Hopefully soon I can stop using the straps. This is a great log, keep it up!
Hi, Careym13. Thanks for stopping by the log! Yes, grip is huge. The bumper plates are helpful. You can also pinch two metal 10# plates together (smooth side out) for time. I use double overhand grip for Deadlifts until it gets too heavy, then I switch to an opposing grip. This way I never need to bust out the straps for the deadlift. I am training for a raw powerlifting division, so I can’t use straps during comps. Romanian Deadlifts are great for training double overhand grip. Plus hanging from the pullup bar for toe-to-bar or hanging crunches. Chalk is a girl’s best friend. Also, I like your Morissey picture a lot.
*edit: upon lurking your other thread, if you cannot find a pullup bar, try hanging from a door frame by your fingers. Finger strength, baby!
[quote]Cherrybomb wrote:
Hi, Careym13. Thanks for stopping by the log! Yes, grip is huge. The bumper plates are helpful. You can also pinch two metal 10# plates together (smooth side out) for time. I use double overhand grip for Deadlifts until it gets too heavy, then I switch to an opposing grip. This way I never need to bust out the straps for the deadlift. I am training for a raw powerlifting division, so I can’t use straps during comps. Romanian Deadlifts are great for training double overhand grip. Plus hanging from the pullup bar for toe-to-bar or hanging crunches. Chalk is a girl’s best friend. Also, I like your Morissey picture a lot.
*edit: upon lurking your other thread, if you cannot find a pullup bar, try
hanging from a door frame by your fingers. Finger strength, baby![/quote]
The door frame is a great idea, thanks! Yeah…I love me some Morrissey!!!
Knuckles closest to the fingernails on all four fingers are sore and stiff from yesterday. So I ground up some dried Comfrey leaves (for healing) and put a few pinches of dried Arnica flower (for anti-inflammation) Boiled some water, made a sludge and put it in a vinyl glove. Going to leave the glove on for at least 5 hours. Go go gadget Allantoin!
10/26/15
Deadlift:
10xbar, 8x135#, 5x185#, 3x210#, 3x240#, 3x270#
Superset:
Axle deadlift, 3x5x135#
Tire hand-over-hand rope pull (apparently someone broke the sled and its off being welded, so used a small tire instead), 3x80ftx115#(including tire weight and 45# loaded inside)
Superset:
Hyperextensions, hugging plate, 3x10x25#
Hanging crunches/toe-to-bar, 3x10
Superset:
Pulldowns, 3x8x90#
The Blob, w/hex DB, 3xfailurex12.5#, each hand
Stretching 15 min
Tried hook grip today. Oh my Gods, it hurt. Felt like my thumb was going to explode on my heavy set, so much so that it really messed with my head and thus my form. Found I could not really lock out like normal. Also tried switching back to alternating grip due to the searing pain in my thumb nail, couldn’t get the bar off the ground! Switched back to painful hook grip, was able to complete the set. Useless, neurologically fried thumb from the crushing it had experienced just moments prior. Not going to try this again, as alternating grip has never hurt me and I switch sides each time. Oh well…I tried. If hook grip is just as good or better than alternating grip, I’d like to see someone deadlift 800# with it, then be able to use their thumbs afterwards.
Don’t give up on hook grip. Do it for a while and you won’t notice the pain anymore… or at least you’ll be numb to it.
I started pulling exclusively with a hook 3 or 4 years ago because mixed was making me start to windmill. Once I got the hang of it, I found I could pull more hook grip. The set up of double overhand allows me to roll my shoulders forward shortening my overall stroke. Best contest pull done like this is 145kg at 56kg. Once I trusted my grip, I started training with straps for rep work which saved my hands. I only pull singles without straps now.
It’s not everyone’s cup of tea but it’s worth trying.
Alright, ouroboro, you’ve convinced me. Thank you for the morale support.
Straps is a good idea, I think I’ll dust off the good ole straps and give it a go for a few months. My lifting straps are kinda like the Ironmind Sew-Easy ones, only they’re made to my measurements from wide cotton military strap and only wrap around just enough, so they actually don’t subtract from the work my hands are doing too much. I’ll only bust out the hook grip when I’m going to hit something closer to maxing out. I think the following article describes the hook grip for me a little better than Thibaudeau’s: Monster Garage Gym: Hook Grip 101...It's a Love-Hate Relationship - Elite FTS | EliteFTS
Yesterday, 10/27/15
DB OHP:
Shoulder mobility warmup, 10x25#, 5x40#,
3x50#, 3x55#, 3x65# (wrist wraps for this one, may have been too tight, hands felt tingly after)
Axle clean and press, 8x35#(bar), 6x55#, 5x75#, 3x6x85#
Shoulder mobility work, 2x10x2.5#
DB bent over lateral raises, small movement to target rear delt, 3x10x30#
Alternating hands front/lateral raises, 2x8x15#
Tabata elliptical w/shadow boxing, 4 mins, 8 rounds (20 sec work, 10 sec rest per round)
15 min full body stretching
