Good Start :)

First day on wendlers 5/3/1 and I'm using 85% of my 1RM for squats and deads just because.

bw up to 116.4

warm up: run 12 minutes fast

1) Squats
bar x 12
95 x 8
115 x 5 (65%)
130 x 5 (75%)
150 x 8 (85%) :) 8!!!
I had good people around me. John didn't believe I got 8 but just ask jimgo and johnnyO, they will tell ya.
95 x 3 x 10

2) Leg press
1 plate x 5 x 12

3) Ham glute raise
bw x 3 x 8

4) Leg curls
40 x 5 x 10

5) Weighted decline abs
+15 behind head x 3 x 6

6) 25 pushups

c.

Bench Day (minus the bench part)

This was my last willy nilly training day. I'll start my new schedule on friday which will be coordinated with my school schedule. Looks like friday, sunday, tuesday.

I went over to the bench room but long and behold, every stinkin bench was being used, by (blank) and his cloney's he trains with. (no name will be mentioned to protect the guilty)
 "Hey Christine, you can lift in with me"
 "No thank you" she politely said.

1) DB Bench neutral grip
20's x 15
25's x 15,15,15,12,5 (when I'm done, I'm done)
20's x 8
15's x 14

Walked over to the new Hammer Strength machines. Asked J-dirt which one was like a bench press.

2) Seated Bench Press hammer strength type thing
+50 x 3 x 5
mucho stupid

3) Cable tri extensions
50 x 4 x 12

4) Cable upright rows
50 x 4 x 12

5) Dips
bw x 5,5,3,3

6) Pushups wide
bw x 4 x 12

7) Decline abs weighted
+15 behind head x 3 x 6

Bench room was empty

8) Bench
bar x 12
65 x 8
75 x holy batman thats heavy x 3

wow.

well friday I will start training more seriously. Might try wendlers 531 again for lack of a better program, and being clueless and lost in my new gym.

Inspiration.

c.

Squattin in John Cena's Rack

My day started with driving right into a snow bank behind Albany Strength. I just left it there. But Warren (XXXL certified maintenance/contractor) shoveled it out. The work day started slow until John Cena stopped in to train before his big match in Albany tonight. He squatted. Heavy. and Deep. 5 plates + a 25 and 10. I squatted the same. minus the 5 plates. and the 10's.

Superset
1a) Squats
95 x 8 x 10

1b) Straight leg GM's
95 x 8 x 10

Superset
2a) Leg Extensions
40 x 3 x 10

2b) Leg Curls
40 x 3 x 10

3a) Decline weighted abs
+25 behind head x 3 x 8
3b) Pushups
50, 23, 25

My squats were just a little lighter weight than his.....

c.

Twenty Days Off and,

starting over....
..... at the new gym.

bw=114.2

Wasnt' sure what to expect after so long away. So I expected to be strong :) silly me. weak as a puppy but it was fun. Thought I would squat today but Sean and his crew had the squat racks. So I deadlifted. Just wanted to get the work in.


Warm up:
 Kettlebell swings 50lb x 3 x 50

1) Deadlift
135 x 3 x 10
185 x 2 x 5
205 x 12 sets of 3
Last rep was like pulling 295 so I called it there.

2) one arm DB rows
55lb x 4 x 8

3) Lat pulldown
90 x 4 x 8

4) Horizontal cable rows
95 x 4 x 8

5) Tbar Row
+35 x 4 x 8

6) HGR
bw x 8,8,6,3

7) 50 pushups

Ran 12 minutes

not sure what all the new machines are for. just kinda looked at them some. I guess I will like the new gym.

c.

Change

"There is nothing wrong with change, if it is in the right direction."   -Winston Churchill

I miss my friends from my old job.
I miss my changed friends at my new job.
I miss being on top of my game.
I miss my old gym.
I miss deadlifting, squatting and benching.

c.

Interview With A Muscle (Myology)

c. Good evening Biceps Brachii. Thank you for taking time out of your busy flexing schedule to talk with me.

BB: My pleasure, c. My pleasure.

c. First I wanted to get your take on the rumors out there that your rival (who should be your friend), Brachialis, is indeed, the strongest flexor of the elbow.

BB: Hey, just because he lies deeper than me and flexes the dang elbow in all positions, does not make him stronger. Ok, stronger. But not as important. Afterall, I am the one with 2, count them, 2, heads. And pass over 3 joints. And don't forget, I not only flex the elbow, but the arm too, due to where my long head originates.

c. ok, ok, don't get so defensive. Speaking of origins, can you tell me a bit about your roots, where your from, etc?

BB: Well, starting with my short head, I originate at the Caracoid Process of the Scapula. Most people can't pronounce that place. My long head originates just over in the next town at the Supraglenoid Tubricle of the Scapula. We both however, insert at the Radial Tuberosity which is how we cover 3 joints. Brachialis by the way, can not participate in supination or pronation of the forearm because it does NOT insert on the Radius. Or for that matter, wrap around the medial ulna, allowing me to supinate the forearm.

c. Ok, I'm bored with all that technical talk. Lets go back to another rumor I heard. Is it true your love for body builders is greater than powerlifters?

BB: Of course. I won't hide that fact. BodyBuilders are obsessed with elbow flexing and piling on the weight with insane amounts of reps. When I am fully ripped, you can see the split between my heads. Powerlifters never bother to work their Biceps Brachii or, as you call them, my other friends, Brachialis and even that little guy Brachioradialis which lies on the lateral Supracondylar Ridge of the Humerus, and inserts at the Styloid Process of the Radius.

c. Going out a limb here, but maybe powerlifters don't bother much with their Bicep Brachii because their main concern is squatting, benching and deadlifting. Neither of those lifts require any real Brachii strength or elbow flexion.

BB: Point taken, but.....you powerlifters spend so much time training my opposing muscle, Tricep Brachii and Alconeus, for a strong bench, that the muscle tends to get shortened and can cause problems.

c. No comment.

BB: Your not allowed "no comment". Your interviewing ME.

c. Sorry. Sore subject with me right now. What then is your advice for our readers?

BB: You seem to be wrapping this up awfully fast. You must have reached your "1 page" mark. I would ask everyone to think of me as their strongest, I'm sorry...most important, elbow flexor. And to not neglect strengthening me. Whether you are lifting up a small baby, raising a cup of coffee to your lips, flexing on stage, or deadlifting 300lbs, I am there, and helping, to some degree.

c. Thank you Biceps Brachii for taking the time to educate us.

c.

Perspective.

“I haven't a clue as to how my story will end. But that's all right.

When you set out on a journey and night covers the road,

you don't conclude the road has vanished.

How else could we discover the stars?”

c.

F#CK

stupid day.

squats 95x8, 135x3, 155x1ish

sprints for 6.5 minutes.

ripped up my application.

c.

Re-Organizing Life

If its Sunday, I should be overhead pressin. And making sauce. But I think I am taking today to get caught up on life. (a day you say?) (yep, I'm simple, so a day is all it will take) With a change in jobs, and my commute and hours being longer, and with school, I need to be on a Marine schedule.

So................................

-House is already clean because I have amazing kids. But it won't stay that way, so I need to set up a cleaning schedule.

-Dinners, I will have to start planning ahead. That's hard because I'm a last-minute-what-do-I-feel-like-cooking-and-what-the-heck-is-in-the-frig, type a person. So any ideas are welcome. I have a crock pot but dont really like mushy food.

-Studying, I think will be crammed in on Sundays for the week, even if I have to work ahead. And just review when I can.

-Training: Well my sundays will have to be out. So maybe back to 3 days/week? Or maybe add Tuesdays in.

So far my workout schedule looks like this:

• Mondays- Leg Accessories, Back, and Push Presses (ie. lunges, pull throughs, HGR, trap bar, leg press, front squats maybe, etc) plus running. 
• Wednesdays-  Bench (+DB bench), Rows, Tris, bis, shoulders and chest. Run.
• Fridays- Heavy deads and speed squats or Heavy squats and speed deads + Rack pulls. shrugs.

Well thats a rough draft anyway. February 26th I will compete. This time I am competing only against the demons that are still in me. My goal is to beat them and lift the best I can on that day, leaving nothing on the platform. It will be my best meet ever.

c.

Not Just Any Friday.

but squat and deadlift friday. I am winging my program until I get in a groove. Dave is MIA so I don't know what he did for his deads.

Getting used to working out later. John asked if I liked it. I think maybe I do. But I also like knowing I can workout at any moment of the day. If its 4:35 am and I need to go train, then I want to be prepared to train then. LIke being in the Reserves maybe.

My meals have been in shake form. I'm good with liquid. So my big meal today was a shake with milk, protein powder, blueberries, oats, olive oil and some yogurt. all blended up like I'm 182 years old. Stayed down.

BW up to 124.8. (was down to 122.2 two days ago)

Warm up: kettlebell swings + lat pull downs

1) Deadlift
135 x 2 x 8
185 x 2 x 5
205 x 3 x 3

2) Rack Pulls 4th pin, under knee
205 x 5
225 x 5
275 x 2
295 x 4 x 1

3) Squats (reversed stance and now squat in front of mirror to check depth)
95 x 8
135 x 8 sets of 3
Took my belt off after first set. The way I squat, it gets in my way when I reach depth. And these were all low. Saw them myself. Muy low.

3) ham glute raise (on new upholstered HGR) (still felt the board stickin out though)
bw x 3 x 8

J-Dirt will bring his big ass organ to the gym in his back room. He will play baseball music when we lift. You think I"m kidding?

c.

0 Minute Gym Commute :)

Day 1 at my new XXXL job! Its fun being part of a winning team :) And, when I was done working I just did my workout :)

which was...kinda fast because I started it at 2 and had class tonight.

1) Bench
bar x 2 x 12
55 x 12
65 x 8
75 x 5
80 x 5 x 5
65 x 17
Paused every stinkin rep up to the 3rd set of 80. didn't have the energy.

2) DB bench
25's x 5 x 8

3) Dips
bw x 10 :) , 6,5,5,5

4) cable horizontal rows
105 x 5 x 10

ran outa steam fast. haven't really been able to eat since yesterday at noon. some protein shake and chocolate is all I can stomach. all food looks like dead people parts. Hope it passes soon.

c.

A Trip To The Cadaver Lab

It was a stormy rainy night. (no really, it was) and I met my classmates at the school parking lot. We carpooled. Not much was said. Except TURN HERE. Nerves maybe. We were ushered up to the top floor of the Neil Hellman School of Albany Med, given vicks, scrubs, and gloves. Once all in line in front of the big doors, we all waited with... anticipation? And then they opened the doors. I'm pretty sure it was in slow motion. That's what I remember. And then, there they were.

Not sure what happened to me, but I was violently prevented from heading through those doors. But alas, (always wanted to use that word) (shakespear I think) I went through. Head down. Convincing myself they're not real people, laying on those tables, in a state that I can't even discribe.

But thinking that, got me through the 2 hour hands on learning experience. And when I forgot to think that, bad things happened to me. Because in reality, they are people. Someone's mom, dad, sister, loved one. I think its an amazing thing what those people did, donating their bodies to science. And an even greater sacrifice for those who love them.

Yes, I did feel the Extensor Carpi Radialis Longus. I even touched a brain. And for this, I am grateful. But really, my only thoughts are "All you holy men and women, Rest in Peace."

Thanks,
c.

This and That

Deload I guess.

treadmill fast 25:14 minutes (ran outa good music)

Deadlifts 135 x 8, 185 x 3 x 5

Front squats 95 x 5 x 5

GoodMornings 95 x 5 x 10

Pull Throughs 80 x 5 x 10

Decline abs BW x 27, 16, 12, 6

I dont need a program to get me ready for a stinkin meet in february. But Dave H says I can copy his. John is training him for the meet and another person. So I will secretly do what he does.

If this were a personal private diary, I would say ohhhhh so much more.

c.

Good Bie Wendler

Cycle 3 week 3 Squats. And I am done. Will try something different. I don't recover fast enough to continue.

And who squats with a low cut tank top with boobs hanging out, wearing Ugg boots??? not me.

I was going to adjust the weights some because my back is still wicked sore from Monday's deads. But I left it the same.

Warm up: Kettlebell swings

1) Squats
bar x 2 x 12
95 x 8
115 x 5
145 x 5 (75%)
160 x 3 (85%)
180 x 1 (95%)

none were deep enough.


2) Boring But Big Squats
105 x 5 x 10

thats it. Deload next week. and just play around. Plus its a scarey week. Last 2 days at old job :( Myo test Monday night, Cadaver lab Tuesday night (yikes) and new job at xxxl starting wednesday. Crazy I tell ya.

Oh, and an old black guy came into the store and asked if we sold......mistletoe? LOLOLOL. No sir, we do not.
c.

"Set Your Goals"

Those were J-Dirts words to me after missing the second stinkin set of my bench and stripping the bar and throwing crap. and other stuff.

Cycle 3 week 3 Bench

1) Bench
bar x 12
60 x 8
70 x 5
80 x 5 (75%)
90 x 2 (85%) missed the 3rd rep (even though last week's 95 x 3 was easy?)
so I didn't bother with the 100 x 1+ (95%)

J always wanted to play the organ for a rolleramma type place since he was little. So he set his goal, and would practice everywhere he could, from malls (when no one was looking) to people's houses, until years later he landed a gig at Guptles.

ok, his story didn't help at all, and had nothing to do with powerlifting and not progressing. but it made me smile. I'm quitting Wendler's 5-3-1 after Friday. I really cant handle 3 heavy days in one week. I need to mix and match more. So I will give it some thought.

The rest:
DB bench
DB curls
KB swings
Cable rows
etc, etc, etc.

c.

Mighta learned somethin Today...

Cycle 3 Week 3 Deads

Jump rope with broken jump rope. Its about 20 feet long now so I tied it. Tripped too many times. So I threw it.

1) Lat Pull downs
95 x 5 x 8

2) Deadlift
135 x 8
185 x 5
215 x 5 (75%)
240 x 3 (85%)
270 x 1 and 1/3 (95%)

Skipped the high rep sets due to recovery issues. And I want my squats to go good on friday. And what I learned? Well on my last set with 270, I could feel where I am weak. Not my back, not my glutes, but my hams. That's where my mind at least, was focusing on, trying to move the bar from the floor. Once I get it going, I feel my back take over. and that is feeling strong lately. so more hamstring exercises for me. Got any? jk. no really, got any? besides Ham Glute Raises?

3) 1 arm DB rows
60 x 5 x 10

4) Leg press (deadlift stance) (and I felt it in my hams)
1 plate x 5 x 10

Numerous doubles of chin ups scattered here and there.

c.

A Pot Pourie Workout. Or Casserole.

Cycle 1 week 1 (push presses) (since I switched from military) (but tomorrow I start cycle 3 Week 3 on the other lifts.) (this is going to be confusing)

Our sign is up at the new building and looks GREAT!!!!! John says no pictures until it is open. He gets alota retards asking too many stupid questions.

1) Push presses (each set cleaned)
45 x 2 x 8
60 x 5 (65%) and my left shoulder started hurting. Left over from the log pressin last week. So I modified my percentages
65 x 5 (<75%) wicked hurt. but I wanted to at least finish
70 x 5 (<85%) screamin pain in left delt. so I stopped.
and it only hurts when I overhead press and turn my steering wheel to the right.

2) Dips
bw x 7! (finally gettin there) 5,5,5

3) Pull ups assisted but not much
little band x 4 x 8

Pot Pourie/Casserole starts here. It happens when you dont have a plan.

4) Push ups
bw x 10
pressin, turning my steering wheel...... and pushups

5) Planks
bw x 2 x 1 minutes (I get bored at non moving activities)

6) DB snatches. Because the guys last week were doing those with those big dumbbells and it looked fun.
20 x a couple
25 x a couple
30 x 1 each side
35 x 4 x 1 right side. fun :)
25 x 4 x 1 left side.

7) KB swings
50lb x 50

miss my tires.

c.

Brioschi

Brioschi...Italian or Polish. I say Italian since it was always in the middle of the table during our Big Sunday Dinners. When I was 'big enough' to sit at the big people table, and got to be next to my grandpa with the jug of wine between us, on the floor. The briosci was passed around after the lasagna and before the ham or turkey. Well today I needed it. All this talk about a meet on Feb. 26th. Bad stomach.

Cycle 3 Week 2 Squats
1) Squats
bar x 12
95 x 8
115 x 5
135 x 3 (70%)
150 x 3 (80%)
170 x 3 (90%)

not happy though. weight felt heavy. even though I never done 3 before, it doesn't seem like a rep pr. People my size are squatting over 200 like its nothing. I'm just a complainer today.

BBB squats
100 x 3 x 10

2) BB Lunges
85 x 3 x 12

3) HGR
bw x 3 x 12

CORE
4) Cable abs standing
70lbs x 3 x 12

asked john for a oblique one. Turkish Get ups. ok. forgot how to do them though.

5) TGU's
15lb KB x maybe 4 each side. they were a bit discobobulated.

Brioschi time...Or start being a serious lifter.

c.



Paper Clip Colundrum and Good Benchin

Cycle 3 week 2 continued. with Bench.

so I was planning on finishing the week with a deload after my sad performance monday. Realizing I dont recover well from strongman type events. But when I got to the gym, BAM. something made me crazy mad. so I walked right back without passing go and started warming up. After my second bench warmup I said some bad words in a good positive way, and decided to stay the course. I am well enough recovered. (will get to the paper clip scenerio later.

1) Bench
bar x 12
65 x 8
75 x 3 (70%)
85 x 3 (80%)
95 x 3 90%) and rep PR :)
did not have 4 in me. I know when my left arm is going to give out. and 4 woulda been ugly.
http://www.youtube.com/watch?v=6wYMEpIgPmI

Got unmad quickly.

2a) BBB Bench
65 x 5 x 10

2b) Bentover BB rows
75 x 5 x 10

3a) BB curls
25lbs x 3 x 25

3b) Decline abs weighted
25plate over head x 3 x 8

3c) Decline obliques weighted side to side
25plate over head x 3 x 6 each side

desperately needed a bobby pin but settled for a paper clip. Got stuck. So J-Dirt meticulously removed it without ripping any of my hair out. Brilliant. He's ok when he's not talking.

c.

Crash and Burn and who needs friends

Maybe I demoted my only friend too soon. Maybe not. but I am discovering I am more of an aquaintance type person. Or maybe my definition of friend is just a bit unrealistic. whatever. today sucked. Never should have attempted a workout. especially continuing with the 2nd week of my 5-3-1.

I decided to fit my push presses in first, since I missed them yesterday.

1) Push presses
45 x 3 x 5
65 x 5
crash.
my whole upper body hurt.

2) Deadlifts
135 x 5
185 x 3, 1
burn

So I just decided to do some weighted decline abs. My new goal is to make my core rock steel. I stole some of my football kid's ab exercises.

3) Decline abs
+10lbs held up over head x 3 x 8
then same set up, for obliques, side to side.
then I was muy done.

studied for test.

c.

A Rooster Named Rocky :)

Only at The Barn :)

I will admit, I was a bit afraid. First, running outa gas. Second, finding the place. Third, finding the door to get in. And fourth.....walking in to find a no nonsense strongman 'gym' with 7 strongmen. (yikes, she says to herself)

So the implements were pretty much a bit too heavy for me. dang. But man I still had a blast, and Curtis and the other guys were super nice and helpful.




1) So first, the log...The women's log was arriving later that day so I practice with the 70lb one. I had about 20 misses but finally locked one out. Then another. Then another. followed by maybe 10 more misses. but I think I got the hang of it now.

2) Then, the guys were practicing with the shoot I forgot what its called oh YEA! The Frame? It was a big MFer square built outa barn beams with 2 handles. It was huge and weighed unloaded, 600lbs.
So I loaded up the farmers :) 145 each and made maybe 4 trips. The barn is long.

3) Watched them toss the kegs over an 8 foot beam outside. 8 kegs, and super fast. That's when I met Rocky. Curtis' Rooster. Anyway after they were done I tried them out. Muy hard. I told them not to bother lowering the beam, I would just go under it anyways. And probably have a hard time even clearing my chin. But I got them maybe 4 feet up.

4) tire. sigh.
585 x not a stinkin budge. And I've flipped our xxxl one which is 600 for 2. This one was just dead weight to me. And the smaller tires weren't coming till next week.

5) STONE!!! :)
I couldn't even lap 110 until I put some of that magical tacky on. I love that stuff!!!! (how do you get it off anyway?) so 110 went easy onto the 36" platform and i grabbed the 125. Easy! Was going to grab a heavier one but one of the nice guys said to try it on the 48" platform. Dang. had to drop it. But after some good advice I got that baby up too. Maybe 5 times or so. It was hard to put it away. Too much fun!



So I decided I can't do the actual meet. But I think I will still train down there when Curtis invites people again. Maybe someday. But for now its just alota fun!

c.

Marines to the Rescue

Cycle 3 Week 1 Squats

1) squats
bar x 3 x 12
95 x 5
115 x 5
125 x 5 (65%)
145 x 5 (75%)
160 x 5 (85%) maybe a rep pr. who knows. dont care.

Nice Marine gave me tips on keeping my knees out. Tried it with the 160's and it worked. Drilled it in with the bbb set

BBB
100 x 5 x 10

thats it. need energy for tomorrow. training at the barn. hope i do ok. will make a decision about competing in his january 29th strongman.  I need to be able to do everything at least with opening wieght. sad but true.

c.

Broken Toilets and Bad Judgement

Cycle 3 week 1 (plus, I wanted to test out my military press 1 RM since I am switching to push presses and skipping them all together this week to train strongman)

1) Bench
bar x 12
60 x 8
70 x 5 (65%)
80 x 5 (75%)
90 x 5 barely (85%)

2a) BBB Bench
55 x 5 x 10

2b) Military press
35 x 5
50 x 1
60 x 1
65 x 0
never shoulda tested it. (bad judgement part) same as 8 weeks ago.

3a) Bentover BB Rows
75 x 3 x 10

3b) Cable tri extensions
60 x 3 x 10

4) Elevated Pushups
toes+6 inches x 3 x 10

Was going to tell a toilet story here, but I will just say I cant wait to have real bathrooms. with seats permanently attached, that flush. John and me did some plumbin today. I think my quick actions though, saved the gym.

5) Kettlebell swings
50lbs x 4 x 25

and j-dirt confirmed our tires are in a safe place right now. I will take his word for it.

c.

REP PR :)

!Deadlifts on Monday are muy good!

Cycle 3! Week 1 Deadlifts

oh the weather inside was frightful...

warm up=jumping jacks + stuff

1) Deads
135 x 2 x 8
185 x 5 (65%)
215 x 5 (75%)
240 x 5 (85%)

135 x 3 x 10

John says rep PR. so I believe it  :) The fifth one got wacky 3/4's up so I didn't try for a 6th. But I'm happy. the first 3 were easy smeezy. I even stayed focused with the leprachon and j-dirt discussing hunting. I'm gettin good.

http://www.youtube.com/watch?v=VU_IUbUUbxo

2) Lat pull downs

90 x 5 x 10

3a) Hanging leg raise

bw x 3 x 8

3b) Kettlebell swings

50lb x 3 x 25

c.

Last deload day.

Cycle 2 Week 4 Military Presses

1) MP
25 x 2 x 10
30 x 5
35 x 5
40 x 5
didnt figure out percentages but they're close.

2a) Dips
bw x 3 x 5

2b) BB curls
45 x 3 x 8

3a) Chin ups
band x 3 x 8

3b) Decline abs
bw x 3 x 8

my babies are gone, but safe in the new building.

4) Kettlebell swings
50lb x 3 x 36

I'll figure out all my new percentages tonight for my 3rd cycle. This time I will add weight to my squats. I also think I will switch out the strict mp's for push presses. But maybe first, like on my bench day, see what my new 1RM is. Next Sunday's presses are going to be substituted anyhow for saturday's strongman training at The Barn. I will get to practice with the log. maybe. If I can't handle the wieghts of all the events, then I wont do the contest. But our gym is having a PL one in february. I'd kinda like to do that too. maybe. So we will see. I got alota maybees in me right now.

c.

Ho Hum Deload Deads

Cycle 3 Week 4 borring.

1) Deads
135 x 8
135 x 5 (40%ish)
155 x 5 (50%ish)
165 x 5 (60%ish)
135 x 3 x 10

2) ham glute raise
bw x 3 x 15

3) BB shrugs
135 x 3 x 10

4) sit ups
+25 behind head x 3 x 6

5) fun lil medly before my toys get taken away
tire flip x 10 flips
sled sprints x 30 yards
running sprints x 30 yards
4 sets no rest. youch.

worked for food. couple hemorage sups, couple protein bars. good deal :)

c.

j-dirt vs. leprachon

Either one will kill me.

cycle 2 week 4 deload bench

1) Bench
bar x 20
55 x 5 x 10

2) Dips
bw x 3 x 5

3) DB Bench press
15's x 3 x 15

4) one arm DB rows
50's x 3 x 10

5) KB swings ( I made j-dirt grab me a kb because there was a gangsta conference in the back room) (plus one leprechan)
50lb x 3 x 36

Wondering if there are any formulas out there that can be slipped into ones protein drink, that can cause larangitis. Think I'll google this.

c.

Deload Week Squats

Cycle 2 Week 4

1) Squats
bar x 3 x 12
75 x 5 (40%)
95 x 5 (50%)
110 x 5 (60%)

oh god. the lephracon joined for a whole stinkin year.

2) BB Lunges
65 x 3 x 16 (8 each, alternating)

3) HGR
bw x 3 x 8

4) Sled
2 plates x 4 trips

and just in case..........although it was confirmed that Tires will be brought to new building.
5) Tire flip
24

Spanish love songs??? I guess it was a nice distraction to a crazy creepy day.

c.

Halloween Military Style

hi mark. sorry I'm always late.

Cycle 2 week 3 Military presses (wondering if its ok to switch to push presses on my next cycle)

1) Miliart presses
bar (25) x 8
35 x 5
45 x 5 (75%)
50 x 3 (85%)
60 x 3 (95%) nice c. nice.

35 x 5 sets a 10

2) Dips
bw x 7
changed my mind

3a) Bench Dips weighted DB
+20 x 5 x 10

3b) BB curls
35 x 5 x 10

4a) Decline Abs
bw x 5 x 10

4b) Pushups
bw x 5 x 10

5) Sled
+2plates x 6 trips (90 yards)

6) Sledgehammer
100 swings alternating at 10's

John said he was throwing out all the strongman crap that is in the back hallway. which led to an uncontrollable build up of tears from me. He then changed his statement to, he is throwing it all into the new building....hmmm.

c.

Close. but no cigar.

Cycle 2 Week 3 Deadlifts

Warm up: Stocked supplements for 45 minutes. LOTS.

Hey, its Frankie!!!!! We always miss each other lateley. He's good for moral.

1) deadlift
135 x 2 x 8
185 x 5
205 x 5 (75%)
235 x 3 (85%)
so far so good
260 x 1.743 (95%)

First one flew up. But the second one just got wigg'd out a bit 3/4 in. Not sure but maybe the bar just got way in front of me. Disappointing. But I left it at that.

135 x 3 x 10

2) Chin ups/Leg raises
2 chin ups + 10 leg raises x 3 sets

3) Lat pull downs
90 x 3 x 10
Worked in with frankie. He just took the pin out to do his set. sheese.

c.

so so benchin

Cycle 2 week 3 Bench

1) bench
bar x 2 x 12
55 x 8
65 x 5
75 x 5 (75%)
85 x 3 (85%)
95 x 1 (95%)

only had one in me. It was a weird lift off though. not that I'm blaming it on that. but the spotter pulled me right outa position. plus, well, I wasn't strong enough today for a double. even with pink nails.

Decided to superset my Boring but Big with rows. Mostly to avoid small talk with the creepy Lepercon (sp?)

2a) Boring But Big Bench
55 x 5 x 10

2b) Bentover BB rows
65 x 5 x 10

3) Krock Rows
40's x 28rt. 19lft

5) KB swings
55lbs x 2 x 25

6) Decline abs
BIG decline x 3 x 8

Spanish lesson with john. No me gusto espaniol.

c.

Squats

I decided I hate blogs. stupid and boring.

cycle 2 week 3

1) squats
bar x 2 x 12
95 x 8
120 x 5
140 x 5 (75%)
155 x 3 (85%)
175 x 2 (95%)

95 x 5 x 10

c.

BAd Math = Rep PR

Cycle 2 week 2 Military PResses

Worked out with John.

shoulder warm up stuff.

1) Military press
bar (25) x 8
30 x 5
40 x 3 (70%)
60 x 3 (oops) (100%?) (that rep PR) (thought it felt a bit heavy)
55 x 5 (90%)
35 x 3 x 10

2) Dips
bw x 5 x 5

3) Pull ups
band x 3 x 8

4) BB curls
45 x 3 x 10

5) Run/Sprint
15 minutes

6) KB swings
55lb x 3 x 20

Hung out with Don. He gave me expired protein bars. yum.

c.

Deads

Cycle 2 Week 2 Deadlifts

finishing the cycle out as it is. But leaving out the Boring But Big sets. or the Bigger But Boring sets. or whatever.

warm up
jumping jacks. where the heck is the jumprope?????????

1) deadlift
135 x 8
195 x 3 (70%)
220 x 3 (80%)
250 x 2 (90%)

the 220's felt the best. Second rep on the 250 seemed to take forever and I didn't think I could do one more. and was, well, a tiny bit scared. of that failing thing. so I stopped at 2. but the video looks easy.

http://www.youtube.com/watch?v=b-offGJOlUw

2) Lat Pull downs
90 x 5 x 11

3) Ham Glute raise
bw x 5 x 8

4) Leg curls
40 x 3 x 12

Gave Don a tour of new building :) He likes it ALOT. We can't wait to work there. 42 days...Hammer strength being put together today. Worse than a lego nightmare?

c.

Benchin :)

Cycle 2 Week 2 Bench

I am looking into combining my deadlift and squat day. John thinks I should nail my back just once per week. "Being over 30.....I may need a week to recover. and being a back squatter and all" I have a couple weeks to decide still.

1) BEnch
bar x 2 x 12
60 x 8
70 x 3 (70%)
80 x 3 (80%)
90 x 5 (90%)
55 x 3 x 10

2) DB Bench
20's x 5 x 15

3) DB Rows
40's x 5 x 10

4) Weighted decline abs
+10 behind head x 5 x 6

43 days till my new fun job starts :)

c.

Disaster

Cycle 2 Week 2 Squats.....

maybe I just suck at squats. maybe I don't recover fast enough from deads. maybe this program isn't for me. maybe I'm just in a REALLY pissy mood.

warm up:
jump rope with gangstas 7 minutes. kinda creepy.
jumpin jacks-lots
stretching (? that's a first)

1) Squats
bar x 2 x 10
95 x 5
115 x 3
130 x 3 (70%)
150 x 3 (80%)
and that about killed me. lower back was screamin and my legs had no strength. so I called it.
95 x 3 yep. only 3. only 1 set. pretty dang sad

2) Leg press
1 plate x 3 x 15

3) Leg curls
40lbs x 3 x 10

Treadmill fast 15 minutes, contemplating this whole 5/3/1 thing.

c.

Sunday's Military Presses

Cycle 2 Week 1

lotsa shoulder warmups

1) Military Press
25lb x 8
30 x 8
40 x 5 (65%)
45 x 5 (75%)
50 x 8 (85%)
35 x 3 x 10

2a) Dips
bw x 5,5,5,4,4

2b) Chin ups
band asisted x 8,7,6,7,6

3) Pushups
25

Derik's back?

c.

Mission Statement

By the time I'm an LMT it will probably change. But this was a fun exercise we did.

"All of my clients are blessings to me; for giving me the opportunity to relieve your pain, your stress. For reminding me of how intricate and amazing the human body is put together, and of the power we have to heal through our touch and energy."

c.



Brain Explosive Deads

Cycle 2 Week 1

yikes.

1) Deadlift
135 x 10
180 x 5 (65%)
205 x 5 (75%)
235 x 5 (85%)

That was harder than heck. The 4th rep felt like I was going to pass out after my brain exploded. Bloody nose and red eyes. wasn't pretty. No way I had more than 5 in me. Still wicked shakey

135 x 3 x 10 (child's play) :)

my 235's

2) Straight leg GM's
105 x 5 x 12 (holy crap)

3) Hanging leg raise
15,13,15,9,5

my grip just couldnt handle it. and my hands are important to me now :) speaking of which, John had me check out a guys shoulder. Even though I haven't started myology yet, I felt the problem where his deltoid attached and worked on it some. FuN!!

c.

"Balls Out" set :)

Cycle 2 Week 1 BEnCH!

1) BEnch
bar x 15
55 x 10
65 x 5 (65%)
75 x 5 (75%)
85 x ....10! (85%)

BBB
55 x 5 x 10

2) BO BB Rows
75 x 3 x 10

3) Hang Cleans
65 x 3 x 5

Fun with Blast STraps

4) Blast strap pushups....hard
5 sets x 3

5) Blast Strap fall outs? those ab thingys
3 sets of 6

6) Regular pushups
14

c.

Squats with 'ex'Convicts

10.11.10 Cycle 2 Week 1 Squats

I went through and figured all my new percentages out for the next cycle. Added 10lbs to my deads and 5 to my MP and bench. I kept the squats the same. Just because. Well because I couldnt get any of those "balls out" sets. I want to at least get more then the designated reps on 2 of the weeks. and I want them all below parallel. and today was no different. sigh.

oh, the jail guys were finishing up there "Squats" next to my rack. They made my squats look ATG. I asked John if I could give them a few pointers. Big negative. He likes me better alive. so I kept quiet like a good girl.

1) Squats
bar x 2 x 10
95 x 8
120 x 5 (65%)
140 x 5 (75%)
155 x 5 (85%)
95 x 3 sets of 10

the 155's. Really didn't have another in me. and was already compromising depth.

2) Leg Press
1 plate x 3 x 10

3) DB lunges
30's x 3 x 6 each

oh, and a note to SUNY students. When benching, if both you and your spotter have trouble getting the bar up, more than likely, you should probably lower the wieght a bit.

c.

10.10.10!!!! Deload :( Military Press

Gym was quiet and pretty much empty except for a guy who was using my baby bar for curls...and Mark, who made my boring workout more interesting.

Cycle 1 Week 4 Last deload day.

1) Military Press (had to use the 45lb bar so couldnt do my percentages)
bar x 4 sets of 5
boring

2a) Chin ups
band x 10, 8, 8

2b) Dips
bw x 3 x 5

3) Kettlebell swings
45lb x 3 x 30

watched Rosario (?) with john. His favorite show. He had to translate. Left at the good part. But I got studying to do.

4) Stone :)
Pushed it over my picket fence 10 times.

c.

hey. I want a blog too.

For my training of course. and anything else I want to write about. but I will start with training. and what a perfect time to start.....middle of DELOAD week. sigh.

well here's todays exciting training.

10.7.10 (can't wait for 10.10.10)
Cycle 1 Week 4

Warm up: jumprope fast rocky style 8 minutes. (got bored) (and it smelled funny in the back room)

1) Deadlifts
since 40% is so dang little I decided to keep the 35lb plates on to make them all deficits
115 x 5
115 x 5 (40%)
135 x 5 (50%)
160 x 5 (60%)

wow.

2a) Hanging leg raise
3 x 10

2b) Chin ups
3 x 2

thats it. so I did some fun stuff. I'm sure Wendler won't mind.

Farmers
105each hand x 40feet (stopping at 20 to drop and turn around) x 3

Sled
2 plates x 90 feet

Tire flip
30x

Sledgehammer
80 swings 10 each side

c.