What Business is it of Yours Where I'm From, Friendo?

[Spock81]

K better day today

deadlifts

205lbs x 3
215lbs x 3
225lbs x 3
belt
235lbs x 3 sets of 3

paused deadlifts ~~beltless

215lbs x 3 sets of 3
220lbs x 2 sets of 2

t bar row SS ropey cable pull downs

bar ++ 75lbs/30lbs
x 10/ x 12
x 10/ x 12
x 10/ x 12

NOrest

D handle Bi curl SS hammer curls

10lbs/12.5lbs
x 12arm/ x 12
x 12arm/ x 12
x 12*arm/ x 12
norest

cable station lat pull down
drop sets
30lbs x 10 or 12 I cant remember
25lbs x 10 or 12 I cant remember it was the same amount as previous…
20lbs x 15
15lbs x 25 partials

stepmill intervals x 20 minutes

K yesterday was a really hard day mentally

Missing a rep made my head explode basically

And to make things worse I got the first text message that I’ve literally had in an entire month and it turned out to just be from my massage place reminding me of my appointment

So then I just felt sad
and dead inside

I know it can have it’s advantages, but dealing with mental issues can suck hard core sometimes .

Anyway, the good thing about pity party’s is that they eventually come to an end .

Also, I learned something about myself …

Missing a rep taught me the value in appreciating my strength.
It matter’s more to me than a few pounds up on the scale or the odd shirt that’s too tight

Lastly, my plan of attack to improve my paused bench is to once again take a bit of weight off and double the length of my pauses. It’s worked well in the past and can help me move forward

K BEY
BYE

[Spock81]

Oh my WHAT a dAy

High bar squats

135lbs x 4
155lbs x 4
165lbs x 4
175lbs x 4
belt
185lbs x 4 sets of 4
tester set
180lbs x 7 <–if you can recall back to maybe 6 Thursdays ago when I had that awful workout wanting to do 180 x 4 and almost dying on the 3rd rep then dropping down to 175 and chickening out doing 4 …
well, there you go shitty workout! I proved you didn’t matter !

low bar paused squats ~~ all beltless

165lbs x 4
175lbs x 2 sets of 2
185lbs x 2 sets of 1
165lbs x 5

ropey cable pull through SS barbell hip thrusts

30lbs/175lbs
x 20/ x 6
x 20/ x 6
x 20/ x 6
x 20/ x 6

notta rest

leg spreader w/slow neg SS bent leg cable ass kick back

100lbs/20lbs
x 15/ x 15ass
x 15/ x 15ass
x 15/ x 15*ass
NROESt

lying leg curl
65lbs x 8
65lbs x 8
40lbs x 12

single leg curl w/ pause at the top
25lbs
x 10leg
x 10leg

stepmill intervals x 20 minutes

back ext w/ ass squeeze
x 25

dying
of accomplishment

annoying grunty fuck was there grunting his fucking curls N’ shit
Almost made me have workout OCD until I realized my hatred for him caused me to produce excess cortisol and I wasn’t thinking clearly

NE WAY

I had the best massage ever yesterday
I’ve been going to this new place that’s super deep tissue I had the smartest, most amazingly strong lady

I mean it hurt something awful
But it was kinda funny listening to her take deep breaths and mumbling to herself about how tight I am while she tried to fix my shit, LOl

I am the tightest person in the world

I guess that could be taken sexually

But maybe I meant it that way …

I ain’t a liar
uhg

just tired

BEY
BYE

[Spock81]

K today didn’t go exactly according to plan , but it was pretty damn fine regardless

bench day
AKA judgement day
AKA day of redemption

115lbs x 5
125lbs x 3
130lbs x 3
135lbs x 3
140lbs x 2 ARG DAMN U 140 Y U HATE ME SO?!
alllllrighty then so back down to 135
135lbs x 3 sets of 3
GETTING BORED so…
140lbs x 1
145lbs x 1
drop sets
140lbs x 2
135lbs x 3
130lbs x 7

that turned into impromptu drop sets cause I really wanted 140 x 3 LOL
Just not today
BUT
I weight PR-ed
I volume PR-ed @135
and I rep pR-ed @130
so I guess I can say I accomplished something even if it wasn’t 140 x 3

then I was super rushed so

Incline DB press

42.5lbs
x 8
x 8
x 8
(some reps paused)
(Most reps paused)

hammer strength incline press machine *one arm at a time

30lbs
x 10 1&1/2 reps *arm
x 10 1&1/2 reps *arm

stepmill intervals x 20 minutes

reverse grip D handle tri ex. SS cable tri ext.

10lbs/10lbs
x 10arm/ x 10arm
x 10arm/ x 10arm
x 10arm/ x 10arm
NORESt

DB tri ext. drop sets

20lbs x 8
12.5lbs x 10
10lbs x 12

done

Welp, I dunno
I could do 100 sets of 3 at 135 but for some reason 140 feels like 25lbs more…

Houston, we seem to have a plateau here
E MERGENCY EMERGENCY !!!

I am officially giving 140 a month to stop feeling heavy, them ima get angry !!

NBEY
BYE

[Spock81]

K HI

Deadlifts

205lbs x 5
215lbs x 5
belt
225lbs x 5
230lbs x 2 sets of 5 face explodey, fun times…

deficit deadlifts ~~beltless

220lbs x 2 sets of 3
225lbs x 2
235lbs x 2 sets of 1

I remember the first time I did a beltless 235 and it felt like I was gonna die/it most likely looked horrendous and today it was easy

bent over row (did them differently this time, ultra strict, palms overhand) SS two arm DB row

85lbs/25lbs
x 8/ x 12
x 8/ x 12
x 8/ x 12

EZ bar curl SS hammer curlz

55lbs/15lbs
x 8/ x 10
x 8/ x 10
x 8/ x 15
NOREST

stepmill intervals x 20 minutes

kayak row SS straight arm pull down drop sets
35lbs
x 8arm/ x 8
30lbs
x 10arm/ x 10
25lbs
x 12*arm/ x 12
NOREst

one arm lat pull down SS front pull down w/slow neg
35lbs/ 27.5lbs
x 8/ x 12
x 8/ x 12
x 8/ x 12

ropey curl
20lbs
x 12
x 15

k good

I get so much more done when I have less time, I dunno…

Also, some strategizing
I think to avoid plateauing in all my lifts I need to start progressing more slowly

For EX
Instead of on a 12’s day for squats one week I do 140 x 12, 150 x 12, 160 x 12
and the following week I aim to do
145 x 12, 155 x 12 , x 165 x 12
I should try to do like
145 x 12, 160 x 2 sets of 12
cause two sets is better than one
and one is all I got on the 12’s day previously

Or like today…

My last 5’s days for DL I got 225 x 5 sets of 5
instead of making myself do 5 sets of 5 at 230 I got two sets of 5 and called it a day cause I thought my head might explode
slow progression I prefer cause there ain’t no rush

Some guy came into work yesterday with a westside barbell shirt though, MUCH EXCITEEEEEeeeee

BEY
BYE

[The_Myth]

@Spock81

Some guy came into work yesterday with a westside barbell shirt though, MUCH EXCITEEEEEeeeee

You’re weird in a way that I can appreciate.

[Spock81]

K lazy Wednesday that I love to hate…

Military press

80lbs x 6
85lbs x 6
85lbs x 6
85lbs x 6

close grip bench

105lbs x 6
115lbs x 4
120lbs x 4
125lbs x 3 sets of 2

facepulls (this time I did them a bit differently cause of an article I read here. I retracted my scapula and then pulled it more upwards and paused it all smarty-pants like)

20lbs x 2 sets of 15
25lbs x 2 sets of 12

DB lateral raise SS DB lateral raise w/pause at the top SS DB front raise
15lbs/7.5lbs/15lbs
x 10/ x 10/ x 10arm
x 10/ x 10/ x 10arm
x 10/ x 10/ x 10*arm

rear delt DB fly palms facing each other SS rear delt Db fly palms facing inwards

25lbs/10lbs
x 12/ x 15
x 12/ x 15
x 12 + 12 partials / x 20

ropey tri ext. SS Db tri kick back

30lbs I think / 10lbs
x 10/ x 10arm
x 12/ x 10arm
x 15/ x 10*arm

stepmill intervals x 20 minutes

Well that’s all the boring shit she wrote for today…

BYE

[Spock81]

K put in some work today folks…

High bar squats

135lbs x 12
155lbs x 12
170lbs x 12

die x’s 6 minutes

low bar paused squats

155lbs x 6
175lbs x 2 sets of 3
belt
185lbs x 5 sets of 2

front squats

135lbs x 3 sets of 2
125lbs x 2 sets of 3

stepmill intervals x 20 minutes

ass machine
110lbs
x 15ass
x 15ass

single leg ext. SS leg press machine
40lbs (w/iso hold)/ 210lbs
x 8leg/ x 12
x 8leg/ x 12
x 8*leg/ x 12

K good …

I remember a couple Thursday’s ago when I chickened out doing 1 set of 2 @ 185 and today I did 5 sets of 2 without any doubt

Second rep was always made me damn near explode but W/E

Some guy came up to me during squaTs and was like

Excuse me, how do you like your gear?

My gear being my awesome metal powerlifting shoes and my SBD knee sleeves

How do I like my gear?
Id marry it if I could
it’s mah best friend

What kinda stupid ass question N E WAy
I AHTE MY GEAR
I HATE IT
that’s why I use it!!!

Everytime someone talks to me when I don’t expect it my cortisol goes all out of whack and I go full out Jenn-go-crazy mode for like 2hrs afterwards

Well, only dudes though
.

Off today
Recovery time!

BYE

[2busy]

@Spock81

Excuse me, how do you like your gear?

I think he was implying you’re on steroids. You probably scared him.

Urban Dictionary: Gear

Think of it ths way, Spockie.

You’d never be allowed into a Planet Fitness.

Good work as always.

[Spock81]

LMAO!!!

Must be the trap muscles I be packin’

[Spock81]

K happy with today’s bench seesh

bench press

120lbs x 10
125lbs x 2 sets of 10

paused bench (carried out my plan and took a bit of weight off and essentially doubled the length of my pauses)

115lbs x 6
130lbs x 2 sets of 3
135lbs x 4 sets of 1

Seated DB press SS Arnold press SS seated DB lateral raises w/slow neg

35lbs/ 17.5lbs/5lbs
x 8/ x 10/ x 20
x 8/ x 10/ x 20
x 8/ x 10/ x 20

rear delt DB fly SS rear delt Db fly w/pause at the top (palms facing inwards)

25lbs/10lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
nOrest

EZ bar tri ext.

42.5lbs
x 12
x 12
x 12
1 drop
25lbs
x 12 w/pause

cable one arm bent over tri ext.
5lbs
x 8arm
x 8arm

stepmill intervals x 20 minutes

Well…
Better than last Friday

talked to my massage lady yesterday and I was like I DONT UNDERSTAND IT

I stretch 3 x’s a day, I get massages once a week, I foam roll, I take Epsom salt baths, WHY AM I SO TIGHT!?

She says

Hmm, do you get anxious

…

Oh…

I am anxious cause I’m tight and I get tight cause I’m anxious

Ain’t even Dr. Dre can fix my shit!!!

BYE!

[lonewolf91]

it’s the lack of sex
your hormones are all out of whack

[Spock81]

well it best sort itself out soon cause I don’t really seem myself getting action again until 40-ish…

[Spock81]

k today was meh-ish

deadlifts

205lbs x 2
215lbs x 2
225lbs x 2
235lbs x 2
belt
245lbs x 3 sets of 2

tester set ~~beltless

220lbs x 5 ← this set was an asshole and felt like shit, so much for 220 being my bitch I got less than last time…

so then I was pissed for the rest of the workout, classic Jenn
I didn’t even want to do a tester set
I didn’t even plan for it
and I told myself not to do it until my next singles day because then I work up to something heavier and 220 feels lighter against 260lbs than 245
but I did it
and it sucked
then I was mad that I did it at all
then I was mad I didn’t do it better
then I wanted to do it again
but then I didn’t cause that’s fuckin nutsooooooooooooo

N E WAY

paused deadlifts

205lbs x 4 sets of 4

ONE arm DB row
(tried to do this in more of an “L” kind of motion )

40lbs x 15arm
45lbs x 12arm
50lbs x 2 sets of 12*arm

stepmill intervals x 20 minutes

sitting sideways lat pull down SS seated row cable

25lbs/85lbs
x 12arm/ x 10
x 15arm/ x 10
x 20*arm/ x 10 + 1 drop 55lbs x 20 partials

D handle cable bi curl
drop sets
20lbs x 8arm
15lbs x 8arm
10lbs x 15*arm

cable station lat pull down SS straight arm wide grip pull down
25lbs/25lbs
x 15/ x 15
x 15/ x 15
x 15/ x 15
norest

incline DB curl
17.5lbs
x 10
x 10

done

Got outta there real fast cause Mr. Do you like your gear was closing in on me and I could tell he was going to try to talk to me again

Also he was squatting in the smith machine so I am curious as to why he needed powerlifting gear advice for such stupidary …

W/E
grumpy cause 220 won

This battle ain’t ovaaaaaaaa

BYE

[Spock81]

K today was a little bit awful, a little bit wonderful, and a whole lotttttta work

Well first off, woke up after a pretty good sleep ready to have an awesome workout and when I got to the gym I wondered why my bag felt so might lighter than normal and I realized I forgot my chucks to put on after squatting
so I had to drive back home and get them and the whole time I was just thinking about how this is the entire length of my stairmaster hell
I was so mad
Really really, unjustifiably mad
and I couldn’t calm down
because I’m an anxious mess of a person as you all know
by the time I started squatting I had already wasted a piss pot full of energy being angry
W/E

low bar squats

135lbs x 6
155lbs x 6
175lbs x 6
belt
185lbs x 6 ← this was shitty because reps kept clanking on the stupid safety’s and it made it feel awful so then I lowered the safety’s and carried on…
185lbs x 4 sets of 6

Started finally gettin’ in the groove of it all and wanted to man up a bit

195lbs x 1
200lbs x 1
205lbs x 1 <–felt perfect!!!
tester set since today 185lbs made me angry
185lbs x 7

paused high bar squats ~beltless

155lbs x 5
165lbs x 2 sets of 3
175lbs x 2 sets of 2

ropey cable pull throughs SS barbell hip thrusts

30lbs/145lbs
x 20/ x 12
x 20/ x 12
x 25/ x 12

leg spreader
drop sets

175lbs x 8
145lbs x 8
115lbs x 8
85lbs x 10
75lbs x 10
55lbs x 30 partials or some shit

lying leg curl

50lbs x 10 *slow neg
55lbs x 10 *slow neg
65lbs x 10

leg on bench cable ass kick backs

15lbs
x 12ass
x 15ass

standing leg curl
20lbs
x 8 1&1/2 reps *ass
x 8 1&1/2 reps *ass

stepmill intervals x 20 minutes

Honestly, just so done.
I wanted to come home and cry after my first wonky set of 185, but I stayed for 2.5 hrs and pr-ed in every way that I could instead…

le sigh…

Just been feelin’ so down on myself lately…

and yesterday’s upset for no-reasonness didn’t help
Also, to add to it here’s a random story:

I’ve talked to a client a couple times who does massage therapy, nothing major, just chit chatted about a mutual interest is all.
So yesterday she comes in and my co worker helps her and says I need to talk to jenn , so after I’m finished with my client I go talk to her and she has this diagram
Apparently it was a diagram of my spine…
First off, she says, jenn you look tired
I’m thinking uh… wow, where is this going
THis is your spine, you’re back is tight, you see this, I didn’t notice this before, but you’re stomach sticks out and you need to stretch your back and you look really tired.
I was like well I did get pretty severe abdominal separation after I had my son, and it’s never gone away. My stomach is going to stick out for the rest of my life…

I mean probably the thing in this world that I am most insecure about and something that I berate myself about more so than anything else is this single issue that I cannot change.
It’s made me sad in some way almost daily for the past 9.5 years. It makes me terrified to let any guy see me naked, it makes me continually dissatisfied with my body and it breaks my heart. So here it is on a diagram drawn by some random person who also has to keep telling me I look tired, which is a semi–polite way of saying you look like shit.

Yes, I look tired I got up at 3:30 in the morning so I could deadlift for an hour
Yes my back is tight because I GOT UP AT 3:30 IN THE MORNING SO I COULD DEADLIFT FOR AN HOUR

And you do Not know the circumstances behind why my body looks the way it looks so kindly stfu plz

Anyway, made me feel awful and kinda dead inside
Then I watched a movie before bed and it started out with people fucking so then I felt awful and dead inside
so I turned it off and went to bed
Then I woke up and yadda yadda, you know the rest …

KBYE

[The_Myth]

I feel you bro. This too shall pass and you will make that massage therapist your bitch!

[DBasler]

I know this won’t make a difference coming from someone you don’t know but you are extremely strong Jenn. I realize you skipped a planned powerlifting meet but your numbers would stack up very well at any level meet.

Your work capacity is exceptional The ability to do set after set at 80% of your max is something that few people have.

And there is nothing wrong with your stomach based on the pictures you have posted. Massage therapist was soliciting business which likely means she isn’t that good as the good ones have people lined up waiting to get to them.

As you know you are your own toughest critic which I think is the case for most of us. You have a ton of lifting talent. Don’t sweat the small details ( I know that is easier said than done).

I won’t bother you by posting frequently in here just wanted to give you some words of encouragement because I’ve always been impressed with your dedication to powerlifting and the hard work you consistently put in.

[Spock81]

This is honestly the nicest, most wonderfullest post I could have possibly read today!! Thank you!

[Spock81]

Okay friends

Epic awfulness again (according to me)

That is 3 mind-fucking workouts in a row, and I have decided to take a deload for the rest of the week…

Bench press

115lbs x 6
125lbs x 6
130lbs x 3 sets of 6
That’s pretty much all I had intended to accomplish but I wanted to do a tester set of some kind so…
135lbs x 5 <–this is where I lost my marbles because the spotter chick started hovering her hands and it really threw me off cause I always request they do nothing until I’m totally stuck. I wanted to get 6, and I probably could have, but I lost my focus and then I lost my mind
so
140lbs x 2 + 1 fail, obvs cause the world never wants me to get 140 x 3
145 x 1 <—felt like an empty bar
another tester set @135 cause im mental
135 x 4 <–re upset myself cause it was less than 5

decided to move on

incline DB press (all reps paused)
40lbs
x 10
x 10
x 10

one arm DB press SS lying DB squeeze press
30lbs/12.5lbs
x 12arm/ x 12
x 12arm/ x 15

hammer strength chest press (one arm at a time)
40lbs
x 8arm
x 8arm
20lbs
x 20 partials *arm

stepmill intervals x 20 minutes

Then I thought id try benching again and twas a bad idea
115lbs x 6
125lbs x 5
oh…
weak and tired now apparently

ropey tri ext.
25lbs
x 12
x 12
x 12
20lbs
x 12
15lbs
x 12

Just couldn’t stomach the thought of berating myself over another working so I decided on the drive home it’s officially recovery week

My mind feels outta whack
I get depressed after all my workouts
My anxiety is far worse than normal
I’m irritable
ANd I basically just feel like a big ol’ blob of death

So from now until next Monday I’m stayin’ light
Nothin’ that needs a belt
nothn’ that needs a spot
nothin’ where I think my head my explode

Less volume
more sleep
longer stretches
an extra massage
w/e
It’s been a long time coming, me thinks
I should do this once every 2-3 months anyway like clock work to avoid shit like this anyway

I don’t know exactly how I am going to plan it or what i’ll do the following week but i’ll sort it out, hopfully that’s all it takes to put my mind at ease

KBYE

[lonewolf91]

Cut yourself some slack Spock.

Everyday is not going to be a PR. You gonna have days where you just aint in the groove and it will take all you can muster to stay focused and get through the workout. I had one of those yesterday. At least you got up, got out of bed and did something positive for yourself. It wasnt fantastic or your best but keep it in perspective. I am sure you have other days(which you have had because I have read the notes) where you are blowing it up and killing it; full of energy, focus and throwing the iron around. Stop beating yourself up; those great days more than makeup for the days where it just aint happening.

KISS = keep it simple stupid

[MarkKO]

@lonewolf91

Everyday is not going to be a PR. You gonna have days where you just aint in the groove and it will take all you can muster to stay focused and get through the workout.

This. Chances are that over time MOST of your training days will be less than stellar. Get used to it and focus on the results you’re looking to get rather than the individual session.