Short and Sweet, Baby

Light Squats since I maxed out last week and have to go pretty heavy sunday with my deads. Had to make it  a fast one today.

warm up: interval hills for 20 minutes

1) squats
bar x 10
95 x 10
115 x 10

Supersetted with 10 seconds rest in between....

135 x 5 doubles

with

2) Weighted step ups
+45 x 5 x 12 each leg.

DoNe!

c.

Back in the Groove of Things.

and it was a barless bench day again. Yesterday was my extra leg day but honestly, after some light front squats for 4 sets of 10, I was just ready to go to sleep. I finished the day with the leg press and some ham glute raises.

But today.....

more energy.

1) DB Bench
20's x 12
25's x 8
30's x 3 x 8
35's x 2 x 5
40's x 3!!! J-Dirt assisted a tiny bit on my left side which is still a bit weak but my right arm needed no assistance :) Don said 40's are pretty impressive for a woman, when I told him :)

2) Decline DB Press
35's x 3 x 10

3) Decline DB Flies
20's x 8,8,7

4) Incline DB Press
20's x 8,8,6

5) Face Pulls
50lbs x 3 x  12

6) Cable flies with low pully
20lbs x 10, 7, 6 (apprently I suck at these)

7) Decline weighted sit ups with weight held over head
+25 x 3 x 10

8) Push ups
15, 10

9) KB Swings
40lb x 25

Tried out the Eliptical while I was waiting for Don to get in. Awkward. I thought it was going out of controll and I didn't know how to slow it down. Then I realized there is no motor. I only had to slow my feet down. sheese. Least no one saw me. or reads this :)

c.

Strength is Measured in Progress....

not pounds.

and since Ive made no progress, I am lableing myself  "not strong" (PLease NO violins) (Its my blog and I'll cry if I want to)

Deadlifts today.

1) Lat pull downs
60 x 25
75 x 12
90 x 5
105 x 1,0

2) Horizontal cable pulls with straight bar
75 x 3 x 10

started with the deficits using the 25lb weights again. Real low. Used my legs.

3) Deficit Deads
95 x 8
145 x 5
195 x 3
205 x 2
215 x 1
225 x 1 PR for the deficits. and they all flew up.

so I strip the bar and put on the 45's. Remembered my set up, leaning back on my heals and getting low so I start with my legs.

Working Sets 80% for 8 singles
235 x 0,1,1,0,1,1,1,1,1,1

When I couldn't budge the first set I said some pretty nasty stuff. starting with ARE YOU KIDDING ME??!! I regrouped and tried again and got it but it was not pretty. I missed another one in there. They were the hardest pulls of my life and they should have been super easy.  I was told it was my extra weight I gained. and since it did nothing for my squat or bench, I may as well take it off. I want to be good at one thing. And I'm picking deadlifts. so I will do anything to get my numbers back up. and then more. Its making me angry.

Well that's about it. The only thing I felt like doing after that was flipping a tire. but hey, we don't have one anymore. so I am done.

c.

I get by with a little help from my friend...

Today was the day. I finally felt ready, recovered, and strong to test out my squats. I ate extra, downed 3/4 of a hemo rage and warmed up good, even though it was over 100 in the gym with 120% humidity.

1a) Ham curls
40 x 4 x 10

1b) Calf raises
75 x 4 x 10

2) Squats John came back to help me.
bar x 8
95 x 8 they looked pretty awful. Usually do until I'm warmed up better
115 x 5
135 x 2
from here on out I had to make each lift a competition lift.
155 x 1 fast
now I had to squat 175 since last time I got 170. If I got this, I could go on and try 190. My goal. If I miss, I am done. It's like finish your dinner and then you can have your dessert :) He has funny analagies, that work.
175 x 1 real fast. Time for dessert.
but first...John loaded 235 for a walkout that I held for 3 seconds
190 x well, almost. It was assisted a tiny bit. I went way too deep. But it came up. Doesn't count as a good lift but it still felt great to get it up.
135 x 12 (+2 rep PR)

3) Leg press
1 plate x 3 x 10

4) Quad Extensions
40 x 3 x 10
50 x 9

c.

Benching Barless

Bench and chest day but I am taking Don's advice and not benching regular for a couple weeks. To get outa my rut. You'll see....I'll be stronger when I unrack that bar again. Just wait.

Run/Walk/Jog in park. Mad crazy gangs and street people lurking around every corner. So I did alot of change ups in my route, which was very.....Happenstance :)

1) DB Bench
20's x 15
25's x 12
30's x 8
35's x 3 x 5
20's x 21 (to failure)

2) Decline DB Bench
30's x 3 x 8

3) Decline DB Flies
20's x 8,8,6

4) Cable Flies
20 x 3 x 12

5) Cable biceps
20's x 3 x 15

6) Hammerstrength in back left corner
+15 x 3 x 10

7) Weighted Decline Abs
+25 held in front and up x 3 x 10 while eating chocolate.

c.

Deadlifts etc.........

Warm up: Sprint as fast I can for 5 minutes. worked.

1) Lat pull downs
70 x 2 x 20

2) Horizontal cable pulls v-bar
75 x 3 x 12

3) DB one arm rows
45 x 3 x 12

4) Deficit Deadlifts for warm up. Used the 25lb weights so it was REAL low.
145 x 8
165 x 6
185 x 3
205 x 2
They all felt fast and I was excited to pull with the big plates, thinking it would be a breaze...
220 x 10 singles.
wasn't so. But I have a theory...when I used the small plates and had to get down so low, I think I had no choice but to use my legs to get it off the floor. I have a hard time using my legs when I don't have to go down as low? well, just a theory. John had one too but I like mine better.

5) Bentover BB rows
70 x 3 x 12

Went to visit my daughter at her new apartment...oh my.

c.

Shoulders and Arms

1) BB Overhead Presses with 25lb bar
bar x 10
55 x 8
65 x 8
70 x 5
75 x 3 x 3

Maggie...

last set was push pressed. The 65 set was pleasently interrupted by Maggie, my daughter who just moved out and stopped in to see me...and her friend. they liked the music.

2) BB Upright rows
45 x 3 x 8

3) One arm DB PUsh presses
25's x 3 x 12

4a) Bicep Pullys
20 x 3 x 15

4b) Cable press downs with rope
30 x 3 x 10

5a) Dips
bw x 3 x 5

5b) :Push ups
bw x 3 x 10

appointments. then worked on some of my peeps. The large variety.

long day.

but fun.

sure is quiet here....

c.

One Step Forward. After 3 Steps Back.

Squat Day!

Walked 20 with a buddy. He told funny stories so it went by fast. My legs need extra warming up lately. My last 2 squat sessions have SuCKEd. The last one I only made it to 135. just sad. But I know the results from that Russian program need time.

1) Squats
bar x 5 cause my knees hurt so bad. All my quad attachments are super tight. and sore.
95 x 5
115 x 5
135 x 3 x 3 Started feeling better but super tired. Bar felt like it was crushing me.
155 x 2 x 2 better
160 x 1
165 x 1
170 x 2 singles. Last one flew up. So I'm getting there :) Only asked for a spot on the 170's.

2) Ham extensions
40 x 3 x 10

3) quad extensions
40 x 3 x 10

4) DB Step ups 15"
25's x 2 x 12 each, one leg at a time

5) KB Swings
45 x 50

I have friends that train so they can look good on a stage, friends that train so they can be "street ready" in a fight, and friends that train to win their game. Not many left who train to just to be stronger. Powerlifting may be a dying sport but jimmy crack corn, I will never abandon it.

c.

Bench and Chest Day

Bench....
bar x 20
65 x 10
75 x 8
85 x 5
90 x 1
95 x 1
100 x 1
105 x 0

don gave me some good tips when I told him. He said don't bench for a month. yikes, really? really. I'm in a rut and I need time for my muscle fibers to forget the bad memory. so on my bench day I will do extra accessory for the chest. kinda like today but more. He gave me good exercises for today. and it all felt right. I"m happy he is helping me. Sometimes I get lost. And I only trust a couple people. He is one.

2) Decline DB Bench
25's x 15
30's x 3 x 12

3) Decline DB Flies
15's x 2 x 15
He showed me the right way to do these and said to use light weight so I dont rip my pecs.

4) Hammerstrength bench (in the right back corner)
+ 20 x 3 x 12

5) Hammerstrength bench (in the left back corner)
+20 x 3 x 12

6) Sled Pull
1 plate x 3 trips to Duffy's Bar to Jacks Diner (50 yards each way)

c.

Just Legs.

Today was my first extra leg day. I asked if hill sprints would build my legs up but the answer was probably not. so....

1) Leg Press (THE NEW ONE!!) I like it.
1 Plate x 3 x 15
140lbs x 3 x 15

2) Smith Machine (or Myth Machine as I"ve heard it referred as) Squats.
The kind where your legs are in front of you. John says it takes the back out of it so you are forced to use your legs.
+20 x 15
+40 x 3 x 15

3) One Legged DB Squats with the other foot on bench (I"m sure theres a name for this)
25ers x 3 x 8
they were hard. I have awaful balance.

4) Ham Glute Raise
bw x 12,8,6, 6

Still tweeking my program a bit. But I think I will still bench tomorrow.

c.

Sunday Deadlifts

So since I've been off that Smolov program for my bench and squats, I've been wondering aimlessly. I have a hard time deciding what to do and am always second guessing myself. A program keeps me on track and independent. But I realized I don't necessarily need a program, as much as a plan. So today I came up with a plan. (that includes my deadlift program). And its been approved from someone I admire most in the PL world.

so here's my generic plan:

Sunday: Deadlifts + Back accessories + 3 weeks of rack pulls.

Monday: Legs I know now, they are my weakest body part. I just cheat and use my back for so many exercises like the squat and deadlift. so I'm going to add an extra day just for them.

Tuesday: Bench + Chest Accessories

Wednesday: Shoulders + Bi's and Tris

Thursday: Off

Friday: Squats + more leg accessories

Today was week 2 of my deadlift program

1) Lat Pull downs
60 x 2 x 20
75 x 2 x 12
90 x 2 x 5

2) Horizontal Cable Row V bar
65 x 4 x 12

3) One arm DB Rows
45 x 3 x 12

4) Deadlift 70%
135 x 8,5
185 x 3
working sets: Rest was 3 Hail Marys* between singles
205 x 12 Singles

5) Chest Supported Row
+25 x 3 x 10, 8

Supersetted
6a) DB SHrugs
45 x 3 x 12
6b) DB RDLS
45 x 3 x 12

7) Cable Abs
50 x 15,12,7

*3 Hail Mary's = 37 seconds

c.

Take 2

Decided to try my bench again today. Only had 40 minutes to workout today due to appointments. They come first. for now. So I skipped the cardio. Weighed in at.....132 :) So I should be stronger, right? RIGHT???? well not so fast missy. (she says to herself)

Did some rotator cuff warm ups then just got to it.

Bench
bar x 8
65 x 8
85 x 2 x 3
95 x 1
100 x 1 (I own that now)
105 x aallmmoosstt. dang.
I had j-dirt give me a handoff. Shoulda asked someone else. As I was setting up on the bench, J was yawning and complaining about how tired he was. Now I'm not making excuses, but come on. Really???? He said he just pushed the bar a little towards the racks becasue my line was off. Maybe. John woulda said I had 104 in me today. But I just stripped the bar and moved along.

2) Incline bench close grip
bar x 8
65 x 5
55 x 8,6

3) DB Press
25's x 3 x 8

Later, Don says, "Its all psychological with you, christine. Alwasy has been."
yep. He is right.

c.

Just Live in the Moment

Today was a better day. No pressure, no schedule, just aimed to have fun. and decided to start the new deadlift program.

1) Lat pull downs
60 x 4 x 12

2) Horizontal cable rows
75 x 4 x 10

3) Deadlifts
I"m using 290 as my 1 RM
135 x 2 x 8
working sets 65%
190 x 15 singles. 1 minute rest
 I'm concentrating on contracting and making tight, every stinkin muscle in my body prior to pulling. I also widened my stance a wee bit. It used to be my heals almost touching and now they're about 8" apart. I think it will make me faster off the floor.

4) Chest supported rows
+25 x 3 x 10

5) one arm DB rows
45's x 4 x 10

6) SLDL's with DB's
45's x 15, 13, 12

7) Abs
(well,,,I thought about abs) (guess it doesnt count)

Overall a good workout. I will just do what I feel like for the rest of the week. Who knows, I may feel strong enough to test my squats. But for now I will just have fun.

c.

UGH.

Today wasn't the day either....

warm up: walk on treadmill.....5 minutes? yep. bored.

Squat test! Set up in the competition racks. then realized there was no one around (that I trusted) (or I wanted to ask) to spot me. So I reset up in the racks.
bar x 5
95 x 2 x 3

Me and the "WIse One"

135 x 1
called it there. holy cow. The bar just caved into me like it was not going to let me up. I barely got the 135. So I stripped the bar and left. I didn't want to do anything. nothing. I waited for my friend Don to come in so I could ask him what is wrong with me. He is nice and always talks to me like a regular person.

so....supposedly the program I was on for 3 weeks took alot out of me, and unless I am on some pro hormone, I am not going to recover that fast. I should just do fun stuff while I get my energy and strength back. And not set a date to test my squats. If I feel strong one day, then bam, go squat. don is a wise man :)

c.

Squat Test. or not

Some days you just have to walk away. Today was that day.

Too much bad energy everywhere. I felt like I was squatting in a cloud of smoke. Snakes slithering around me, sucking all the goodness out of the air, and replacing it with evil.

The bar was heavy. My body was tired. I will need to rest and build some strength, mentally and physically and go back and face my adversaries.

Perhaps tomorrow.

perhaps.

c.

Bench Test

Walked 20 minutes

my goal, that I thought about all day, was getting 110. If I could hit that, then 115 would be a peice of cake someday soon. Mostly because I would have the bigger plates on and the coolness of that would give me a little extra strength :)

Bench
bar x 10
65 x 8
85 x 5
100 x 2 Rep PR I was only to do one, but it was so fast and easy I said, why not?
110 x 0 Newkirk spotted and said he was only pushing the bar back but he was helping. I ain't dumb. But in all actuality, it didn't feel that bad. I know I have 110 in me. Just wasn't for today. So I decided to hit 100 again and see if I could get another double.
100 x 2 yup.
95 x 3
65 x 20

Done.

Here's my missed 110

and HERES....my 2 doubles :)

so Smolov definitly made me stronger! I will test my squats on Sunday. Can't wait!

c.