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.
Monday, June 11, 2012
Sunday, June 10, 2012
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.
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.
Friday, June 8, 2012
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.
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.
Tuesday, June 5, 2012
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.
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.
Monday, June 4, 2012
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
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.
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" |
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.
Sunday, June 3, 2012
Squat Test. or not
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.
Friday, June 1, 2012
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.
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.
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