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.