Well, if anyone bet against me you’da LOST MAYNNNn cause I successfully took this morning off from the gym !!
06/08/2016
Stretches/foam roll
…
BYE
3 Likes
K today went pretty well
low bar squats
135lbs x 6
155lbs x 5
175lbs x 2 sets of 5
belt
185lbs x 5
190lbs x 5
191lbs x 5
did some singles
200lbs x 1
202lbs x 1
206lbs x 1
tester set
190lbs x 6
low bar paused squats
*beltless
165lbs x 3 sets of 3
barbell hip thrusts SS straight leg cable ass kick backs
165lbs/10lbs
x 8/ x 12ass
x 8/ x 15ass
x 8/ x 20*ass
ropey cable pull through ss plié squats
35lbs/30lbs
x 15/ x 15
x 15/ x 15
x 15/ x 15
norest
lying leg curl SS seated leg curl
50lbs/70lbs
x 8/ x 8
x 8/ x 8
x 8/ x 8
norest
stepmill intervals x 20 minutes
I dunno sometimes I think my depth is pretty good on most reps sometimes I think it’s a mile high. I guess it depends on my mood and my level of crazy 
Yesterday was pretty good though, I went for a walk with my mom and had an Epsom salt bath and stretched for about 30 minutes
and in news t-nation didn’t need to know I got my period for the first time in 15 months. Started on my first off day from the gym in over two years…coincidence !!! IDUNNO
Glad to be back though, felt like I was gone for years…
BYE
k today went aiiiight
military press
75lbs x 6
85lbs x 6
86lbs x 2 sets of 6
close grip sling shot bench
95lbs x 2 sets of 8
105lbs x 2 sets of 8
one arm DB lateral raise while the other arm iso holds SS DB incline front raise
5lbs/5lbs
x 10arm + 10 both arm w/hold at top/ x 12
x 10arm + 10 both arm w/hold at top/ x 12
x 10*arm + 10 both arm w/hold at top/ x 12
did that without any rest and realized it’s amazing how painful almost no weight can feel when you get creative 
incline rear delt plate fly SS seated rear delt fly
5lbs/12.5lbs
x 20/ x 15
x 20/ x 15
x 20/ x 20
norest
reverse grip D handle tri ext. SS DB tri kick back
10lbs/12.5lbs
x 8arm/ x 8arm
x 8arm/ x 8arm
x 8arm/ x 8arm
db lateral raise
drop sets
20lbs x 8
12.5lbs x 10
10lbs x 12
7.5lbs x 15
stepmill intervals x 20 minutes
standing db rear delt fly palms facing inwards straight into palms facing each other
7.5lbs/7.5lbs
x 12/ x 12
x 12/ x 12
done
so last Thursday I went to the chiro and complained about my left arm for the millionth time , but this was a guy I had only seen once before and he was like oh god, ya, how long has your arm been like this? I was like um…like a year… LOl
so he adjusted me and it was super painful and relieving at the same time, and I don’t feel so much like a crooked ogre anymore, but DAMN IT’s still so SORe
It’s like sitting up from a lying down position that hurts the most
Also deep breaths
So breathing, lying, sitting…hurts
Had some high expectations for the sling shot with my close grip today, but it just hurt too damn much so I couldn’t really put much work into it today
That shit better sort itself out by wed. cause I gotta bench for realz that day… 
NEWAY nothing else new
Oh, actually…
For the past 5 or 6 days I have been sleeping from like 730-5:30
I mean HOURS, HOURRRRRS more than normal. It’s the most amazing feeling in the world. I feel like I’ve been catching up on 2 years worth of sleep deprivation . Do recommend indeed.
BYE
2 Likes
Really awesome today
deadlifts
205lbs x 4
215lbs x 4
belt
225lbs x 4
235lbs x 3 sets of 4
deficit deadlifts *beltless
215lbs x 4 sets of 2
bent over row (overhand grip) SS two arm DB row SS kayak row SS straight arm pull downs
75lbs/27.5lbs/30lbs/25lbs
x 10/ x 10/ x 10arm/ x 10
x 10/ x 10/ x 10arm/ x 10
x 10/ x 10/ x 10*arm/ x 10
wide grip barbell curl SS alternating DB curl SS close grip barbell curl
40lbs/15lbs/40lbs
x 10/ x 8arm/ x 8
x 8/ x 10arm/ x 8
x 10/ x 8*arm/ x 8
one arm lat pull down W/pause SS one arm lat pull down without pause…
27.5lbs/20lbs
x 8arm/ x 12
x 8arm/ x 12
stepmill intervals x 20 minutes
K I dunno if it’s cause I took an advil for my arm pain or cause I tennis balled my ass or what, but deadlifts felt super easy today. For realz my sets @ 235 were like speed pulls. twas amazing.
Oh, maybe it’s cause I’ve been doing speed pulls
In not really exciting for anyone other than me news:
There was a campaign going on at work if you could get X number of visa sales in a certain amount of days you could get your name of some list of important crap and you’d get some rewards points (which is like money to buy stuff from out company website)
AND I GOT ON THERE!!!
My name was in an email sent out to hundreds of employees 
Just a fluke too, I am a horrible sales person.
The worst.
KBEY
BYE
2 Likes
k today went pretty well considering how much pain it causes me to be lying down on a non-bed surface
gah I dunno what is up with my left lat but it still hurts a lot to breath
NEWAY
bench press
115lbs x 4
125lbs x 4
130lbs x 5 sets of 4 (also, one set of three where I didn’t have my set up and tightness that I liked so I wasn’t super confident)
1 sling shot tester set
130lbs x 11
paused incline DB press SS plate squeeze
30lbs/10lbs
x 10/ x 15
x 10/ x 15
x 10/ x 15
hammer strength incline press (one arm at a time)
40lbs
x 8arm
x 8arm
20lbs
x 15 partials *arm
facepulls (all reps squeezed/held)
20lbs
x 20
x 20
x 20
ropey tri ext. w/pause SS DB tri overhead EXt.
25lbs/25lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
rear delt cable cross over fly thing I forget what I used to call this
*diff pin heights for each set
5lbs
x 20
x 20
x 20
stepmill intervals x 20 minutes
k overall pretty good except for that one set of 3 that might bug me if I cant forget about it…
oh and aside from the not being able to breath thing, kinda sucks
bench is the only thing that hurts , which is weird. And I had my massage yesterday and it felt a lot better but then went back to awful after a few hours
I can row all day and not feel any pain but lie down on a hard bench and I wanna die
oh also, my plan for bench is as follows
You’ll notice I took weight off my bench
Yes I finally did it
I took 5lbs off and I am going to build it back up slow as molasses with fractional plates and tons of volume
Tired of missing reps
Slingshot should help too, already feel a form improvement
uh
anyway
bYE
k squats felt pretty good today
high bar squats (all beltless)
145lbs x 8
155lbs x 8
170lbs x 8
176lbs x 8
high bar paused squats
145lbs x 6
165lbs x 3
170lbs x 2 sets of 3
front squats
135lbs x 3 sets of 2
leg spreader
leaning back SS leaning forward if that makes any sense works diff. parts of my side ass or whatever
85lbs/85lbs
x 12/ x 12
x 12/ x 12
x 12/ x 12
leg on bench cable kick back
5lbs x 10 1&1/2 reps ass w/pause at top
10lbs x 10 1&1/2 repsass
15lbs x 10 1 &1/2 reps*ass
20lbs x 10 *ass
leg ex. SS DB squat
85lbs/25lbs
x 8/ x 12
x 8/ x 12
x 8/ x 12
ass machine
150lbs x 3 sets of 6 *ass
stability ball hip thrusts SS back ext.
x 15/ x 15
x 15/ x 15
NE way went to the chiro again for my pain yesterday and it wasn’t my lat, it turned out to be my rip was fucked so that’s why it hurt to breath and exist and what not…
he fixed me up and I feel a lot less like killing eeveryone now 
BYE
1 Like
well okay here’s what happened today
I injured myself that’s what fucking happened
So today was horrible
My stupid painful lat shit was acting up, but deadlifting didn’t hurt before it was just benching that was awful, so I deadlifted and then something happened and the doctor told me I strained my lat and its going to be really uncomfortable for me for a couple weeks and its going to affect my breathing and sleeping. TWO THINGS I LOVE
Two days ago I couldn’t fall asleep because I caught a glimpse of myself in the mirror and was mortified by how much weight I had gained and I was re evaluating what I wanted to get out of my training and i was considering pursuing more bodybuilder type stuff so I could lose a few pounds and get back to being comfortable.
But when I woke up I felt better and my mindset changed and I planned my entire September around powerlifting and now it’s kinda been taken away from me and I feel absolutely devastated, and not really at all like I want to do bodybuilding again, but I don’t really feel like I have much of a choice.
Doctors always prescribe no heavy lifting, but I think he’s kinda right . I probably need a break from it anyway to be honest. Blessing in disguise I don’t know.
I am uncertain how I want to program my stuff right now, maybe something totally different or some kind of body part split that I haven’t done in forever .
ID UNNO
I cant deadlift though or bench
or do stuff that involves lats
or breathing
so ill just go to the gym and not breath or lift
ya…
1 Like
Just do a bunch of machine leg work. Don’t even think of touching anything that’ll work your lats until it’s healed - you don’t want a strain to become a tear.
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To be honest, yesterday was just a disaster waiting to happen
My alarm went off at 5, and for the first time in the history of me getting up with the birds I turned it off and fell back asleep.
I didn’t know I did this, when I woke up I thought it was like 5;02 and it turned out to be like 5:45. So I was freaked out and confused and rushed all morning.
I rushed through my workout and worked up to my max Dl single @ 261lbs. But I had zero mindfulness the whole morning and I just wasn’t present
Gabe was waiting in emergency with me for hours and complained not once. Nothing but support and concern
and I was awful
I was bawling and snapping at everyone . All I could think about was how I was going to plan my workout shit and what I was going to do.
Continually trying to reassure myself that I was just going to go back to bodybuilding and not worry about powerlifting
Yesterday afternoon Gabe went walking with me for like 2 hours and I kept saying like, this is going to be fine, I am just going to go back to bodybuilding and i’ll be 100 % devoted to that. My all or none personality in full effect. Thinking about a new diet a new routine, super sets, drop sets etc…
I switch back and fourth all the time and end up pushing each thing to the max and then switch back
There is value in that
But problem is this time my heart wasn’t into the idea of not powerlifting
I was so close to two plates on my squat, I kept saying. So…so close.
Needless to say that before I fell asleep last night I decided that was no way in hell I was pulling out of powerlifting yet.
One thing I can do right now that causes me almost no pain is squatting
So today I got up and squatted, nothing crazy. Just whatever I can do to stop from going insane
Paused low bar squats
135lbs x 2 sets of 7
145lbs x 2 sets of 5
155lbs x 2 sets of 3
165lbs x 2 sets of 2
175lbs x 2 sets of 1
bent leg cable ass kick back SS ropy cable pull through
10lbs/30lbs
x 15ass/ x 15
x 15ass/ x 15
x 15*ass/ x 15
stepmill intervals x 20 minutes
That was all I did. Worked out for about an hour.
Had a horrible sleep and I feel really drained, but I was able to lift, so thankful for that.
Kinda nervous about work today. Sometimes random things cause me a lot of pain. Like today I sneezed and it was terrifying and I almost cried. Maybe they will let me go home, I dunno…
BYE
You need to rest. Properly, not halfway. Yes, it’ll be tough mentally but you need to play the long game. Injuries happen. If you’re lucky, they aren’t too bad and heal with just rest. If sneezing hurts and you aren’t a few weeks out from a meet, lay off your training until you’re fixed.
1 Like
Well, not keeping active is the very worst thing for me and for my injury. It just makes me cramp up and feel awful.
Chiro says This isn’t going to get better just sitting home on the couch all day!
Clearly he doesn’t know me very well as the last time I spent more than 2 minutes on my couch was when I was waiting for my dad to drop off some white out so I could re plan my workout calendar
Sunday I did some really light like 5lb-7.5lb DB shoulder work and some cardio to keep the blood flowing
Yesterday I went for a couple walks, went to the chiro, and got some cupping work done on my lat, lots of stretches, icing before bed, Epsom salt bath etc.
Today I felt really good. Slept for 9 solid hours and my cramping went away this morning after just a couple stretches. Did some deload squats
High bar squats
135lbs x 8
155lbs x 2 sets of 8
high bar paused squats
145lbs x 4 sets of 3
ass machine (each rep paused)
110lbs
x 10ass
x 10ass
x 10*ass
seated leg curl (all reps paused)
70lbs
x 12
x 12
x 12
leg spreader
70lbs
x 20
x 20
x 20
smith machine split squats SS plié squats
25lbs per side/32.5lbs
x 10leg/ x 12
x 10leg/ x 12
x 10*leg/ x 12
stepmill intervals x 20 minutes
lat stretches between every set of everything
REally just so appreciative of being able to be there and find stuff to do that doesn’t cause me any pain
a little bit of cramping when I did the ass machine for whatever reason but made sure to just keep stretching
Also appreciative that 155lbs for sets of 8 are my deload squats cause I remember back in march my top set was 155lbs x 8 belted and it felt like death . No reps taken for granted is my new mantra
More active rest tomorrow with a cupping massage after work
Not sure about Thursday yet, but chiro apt. for sure and he told me yesterday light benching on Saturday as per my workout calendar planning of awesomness should be fine 
oh and tons of fluids cause that just makes everything in life better
I dunno I guess it’s a blessing in disguise cause I wont be taking workouts for granted anymore. No more being jealous of people stronger than me, or skinnier than me. Or skinnier and stronger than me. or doing shit that’s just horribly uncomfortable when I could simply take 5 lbs off and make it flawless and stay sane. Just be happy to powerlift at any strength level on any day
New ideas: instead of having numbers I “have” to reach to improve just sets of 12 are sets of 12 if I feel awesome and it can be at X weight then great, if I feel terrible and its no where near a PR then so what .
More back work . I stopped doing heavy DB rows cause I hated them and clearly that didn’t do my deadlift any favours .
Rest days every week and cardio only 4 times a week
k
BYE
3 Likes
That whole post was one of the best ones you’ve written (from where I’m sitting). Sounds like you’ve turned a corner and learned a ton. Your training should really take off now. Good work, and hope your recovery is quick.
3 Likes
K wasn’t going to go to the gym today , but I woke up at 2:30 and my arm felt stiff as a board.
Or like the terminator arm or something.
Could barely move it, and it was horribly uncomfortable just lying there so I got up and did 30 minutes of step mill intervals and stretched the shit outta my lat
now it feels movable again
Always feels worse in the evening and overnight
Massage and some more stretching later
BYE
Hey. So sorry to hear about your injury.
I know there’s all kind of things wrapped up in your motivation for training, but I think you’re on the right track in terms of seeing this as an opportunity to step back a little and reassess.
2 Likes
K omgomgogm
Today was good
My cupping massage yesterday changed my whole world.
After my massage on Monday and being plastered to a bed for 1hr I couldn’t psychically get myself up. I couldn’t roll over and the massage lady had to help me get out of the fucking bed.
So yesterday after being plastered to the bed for another hour I assumed the same thing. So I just lied there like, uhg, how much is this going to hurt. Waiting…waiting
Moved
NO PAIn
I was like 
More stretches and icing before bed last night and I slept solid all night and I got out of bed like a normal, not-in-pain person.
So I planned to so some light back/bi work today cause I figured it would be good to get blood flowing in the muscles again, but I was like, jenn… I feel good. I feel real good. Plz let me bench. Just a lil…
if it hurts do as planned, but if it’s fine…
So I benched
I warmed up with the bar and wondered if the sitting up would bother me cause that always seems to be the worst part, but I was like HmMMM, this is fine…
So I did sling shot paused bench today
115lbs x 4
125lbs x 2
130lbs x 2
135lbs x 2
140lbs x 3 sets of 2
Paused Incline DB press SS incline pec DB fly
27.5lbs/10lbs
x 12/ x 10
x 12/ x 10
x 12/ x 10
facepulls (paused)
25lbs
x 20
x 20
x 20
ropey tri ext.
25lbs
x 10
x 10
x 10
reverse grip D handle tri ext.
5lbs
x 15arm
x 15arm
DB incline trap raises straight into incline rear delt DB fly
5lbs/5lbs
x 10/ x 10
x 10/ x 10
stepmill intervals x 20 minutes
PEOPLE! It FeeLS SoOoo gOOd To BE BACcccckkkkk
I guess part of listening to your body is also believing yourself when you think you feel good
Chiro later, so hopefully that will help stop me from cramping up, but either way tons of stretches and should keep it good!!
Oh and lastly, I am posted at a weird ass branch out in some strange town this week and some guy came in to check the fire alarms and I looked at him and my gut told me this guy powerlifts.
He had this Mark bell thing going on.
So i told the girl beside me, go up to him and be like, psst, yo you powerlift. Just go do that, just say that. Yo, you powerlift, that’s all.
She prob didn’t even know what that was LOL
So she goes up to him , uhh, the girl beside me wants to know if you…powerlift?
He says yes, obvs. cause I have a gift.
So i start talking to him and he told me about his bench PR yesterday of like 440lbs LOL
KBYE
4 Likes
K today was a little rough
Chiro said yesterday that I was healing at warp speed basically. I was going through the stages of my injury 3 times faster than most people. I guess that’s what happens when you get just as OCD about recovery as you do about working out
But anyway, he said after my adjustment I was going to feel really stiff, and G-damn was he ever right
But he told me to do back stuff today, so back stuff I did.
He said to make sure everything was like super full range of motion and squeezes and whatnot just to work the muscle and to improve the ROM so here’s today:
DB Row
20lbs x 20arm
30lbs x 20arm
35lbs x 20arm
40lbs x 20arm
seated row cable SS ropey pull down
55lbs/20lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
one arm lat pull down SS front pull down
27.5lbs/20lbs
x 8arm/ x 12
x 8arm/ x 12
x 8*arm/ x 12
seated DB curl SS hammer curl
15lbs/15lbs
x 10arm/ x 8
x 10arm/ x 8
x 10*arm/ x 8
Kayak row SS Wide D handle lat pull down
20lbs/ 55lbs
x 10arm/ x 8
x 10arm/ x 8
x 10*arm/ x 10
K that’s all
Out of everything it was kayak rows that felt most uncomfortable, so I don’t think I am going to do those again for a while. Everyone else felt bearable
Had a really awful sleep last night with the pain too, and some really bad dreams. Like shitty marshall dreams where he’s screwing other people in front of me and shit while I bawled, like gah, just awful feelings all night. Sleeping in pain = painful dreams mayhaps.
It’s hard to know if I am doing the right things when sometimes things hurt. But I guess if I am doing things controlled and carefully it’s for the best even if it doesn’t feel so great cause the muscle needs to get built up again one way or another. Doc says back stuff pretty much every second day.
WEird yesterday I felt 100% fine and today I was almost in tears just from stretching.
Hopefully stiffness goes away soon.
BYE
K back on the no pain, gain train
Low bar squats
135lbs x 5
155lbs x 3
165lbs x 3
belt
175lbs x 3
180lbs x 3
185lbs x 3 sets of 3
kept everything light-ish and made sure to squat deep and carefully
Did barbell hip thrusts a bit differently than my norm
I got a hip circle so I did banded hip thrust w/full reset between each rep and a 2 count pause at the top, felt really good once I got the hang of em.
So ropey cable pull through SS banded paused hip thrusts
30lbs/135lbs
x 20/ x 6
30lbs/155lbs
x 20/ x 6
x 20/ x 6
30lbs/165lbs
x 20/ x 6
single leg ext.
40lbs x 10leg paused
50lbs x 10leg paused
60lbs x 10*leg
leg spreader
70lbs x 15
100lbs x 10
70lbs x 15
//
70lbs x 15
100lbs x 10
70lbs x 15
Those were done as two sets all mushed together-ish
stepmill intervals x 20 minutes
back ext. (all reps paused)
x 15
x 15
I decided that having super strong glutes and a super strong back will be the key to my training at the moment
So not really planning shit right now too far in advance, just gonna take it one day at a time.
Thank G one more shift left at this crazy far away branch, gah. Pretty sure the manager hates me here.
LBEY
BYE
1 Like
Nice to see you lifting again 
1 Like
K today was bleh x’s 10000 sets of 50
it was weird and un expected though cause I sprung out of bed this am. Like sprung, and then I smiled when I realized I got out of bed without any pain. I was like, holy shit, I haven’t been able to get out of bed like a normal person in over a week. It’s typically this very long rolly, awkward process and I did it today without even thinking about it. So I thought I’d be in good spirits so I planned to slowly ease back into deadlifting. Which was a bad idea. Nothing hurt me (physically), but I was horribly weak and felt like I had no idea how to deadlift or doubted that I ever knew how to properly deadlift in the first place.
So anyway, I deadlifted in one place for like 40 minutes then went to a different place and deadlifted some more for like 25 minutes and got really upset because like no weight felt like 300lbs. Then I did the stair master to calm down and finished the rest of my workout so
Stepmill intervals x 20 minutes
one arm DB row SS ropey pull down
45lbs/15lbs
x 12arm/ x 12
50lbs/15lbs
x 10arm/ x 12
x 10*arm/ x 12
bent over row (overhand grip) SS two D handle lat pull down w/slow neg
65lbs/55lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
Medium D handle seated row cable SS narrow handle seated row cable
55lbs/55lbs
x 8/ x 8
x 8/ x 8
x 8/ x 8
incline DB curl SS close grip BB curl
15lbs/40lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
front pull down hammer strength machine
drop sets
60lbs x 6
50lbs x 6
40lbs x 6
30lbs x 10
Done and there forever/not enjoying myself at all
I dunno, it was just too emotional for me to be deadlifting again, I wasn’t ready
and I was beside the same guy I was beside when I hurt myself, bleh.
Made me feel upset
I’m lame
and I don’t know how to pull
Everything felt heavy and crooked and off.
I just got too in my own head and started over thinking eevvvvvverything
I’ma wait another 5-6 days before deadlifting again and just pull like how I used to pull before I made myself analyze everything to death
KBYE
Damn girl! You awful hard on yourself. You injured yourself, these things happen. Beating yourself up is not going to make it go away. You are going to be fine.
1 Like