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Post by macgarth on Dec 13, 2014 17:41:36 GMT -5
I was using bands as my solution but the non slip drawer liner is genius!
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Post by devinl on Dec 14, 2014 23:05:00 GMT -5
I haven't posted in a while because I haven't really been training. I had surgery to remove loose skin from my abdomen and chest, I stayed overnight in the hospital and couldn't move much for a week. I took two full weeks off and mostly sat on the couch and did nothing. After two weeks I was back in the gym doing mostly dumbbells and light high rep squats. Dec 2nd was when I decided to get back to training and go as heavy as I could and I would stop if I felt any pain.
Dec. 2nd/2014
Worked up to a 225x5 beltless squat. It was ugly but not hard and I felt no pain. I worked up to 85lbs x5 on log press but this did start to cause pain in my stomach so I stopped. I also benched and worked up to 185x2 with my feet up. I couldn't and still can't lay on a flat bench with my feet down so I have decided to do inc press until I can.
I did deadlifts later in the week, they did not go well. I got 275x10 and 315x1. It is too difficult to tighten my core. I have recorded everything else I've done since then but I don't think it really matters. I am just going to start from today.
Dec 14/2014
I felt really good today at the gym We went to Mcdoles for something different. squats 5/3/1: 190x5, 215x3, 240x5, 275x1 all beltless. 315x1 very loose belt, 335 fail with tight belt. Should have fought for it but I just gave up at the bottom. belt felt very bad on my scars inc bench 5x5: 135x5, 140x5, 155x5x5x5 I really suck at these DB rows: 45x20, 50x20, 35 fat grips x20, 40FGx20 Leg pump: 135 sumo deads for 26, Bar squats x30 upper pump: FG db bench 40lbs x25 Vbar pull downs 6hole x20 I was also able to do ab work today. I am optimistic that I will be able to push myself a lot harder soon.
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Post by devinl on Dec 22, 2014 19:34:42 GMT -5
Tuesday Dec 16th/2014
Felt very tired and sore, mostly because of lack of sleep. I was still able to do my full workout I just didn't do any extras.
Squat 5x5: 225 for 5x5 beltless. This was difficult mentally. OHP 5/3/1: 85lbs x5, 95lbs x3, 100lbs x9. far from a PR but it was the first time in a while I've been able to push out some reps.
Friday Dec 19/2014
INC bench 5/3/1: 135lbs x5, 150 x3, 165 x8 PR I think I was too bloated and sick feeling to deadlift right away because I had my work Christmas party before the gym. I won a chocolate gift basket and ate the entire thing. So I did Inc bench until I felt better. INC: 125lbs x10 x10 x10 x10 x10 x10, 185lbs x1 x1, 125lbs x10 x10 x10 x10 Romanian deadlift: I don't count the first rep from the ground. 290x2 x5 x3 x3 Snatch grip deads: 135lbs x8, 185lbs x8 x8with straps Stiffies: 185 x10 x8 DB shrugs: 70lbs x20 x20
I felt ruined after this workout.
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Post by jannellevdb on Dec 23, 2014 12:10:22 GMT -5
lol fyi powerworld, "stiffies" = stiff legged deadlifts
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Post by jannellevdb on Dec 28, 2014 1:14:33 GMT -5
Thank you for the bench suggestions! I have been using the band, but I might still try out the drawer liner. I switched around bench and overhead/military press (aka OHP) because I was hoping to improve my OHP. For deadlifts, I find it hard to recover from 5/3/1 and since we deadlift on Fridays I often can barely do the minimum. I was feeling so bad about my deadlift before the last meet I almost lowered my opener because I didn’t know if I’d hit 110kg (went with 127.5 home wishing I went for 130 lol). Last time we did the cube method my deadlift went up and I just liked deadlifting more so I thought I would try that again. Haven't really been into the training, diet or sleep lately but hoping to turn it around this coming week. Friday Dec 12 CenturyBench 5/3/1: 85x3P; 90x3P; 95x5P Deadlift Party: Warmups were feeling good. Focussed on lots of lightweight, fast triples. Worked up to 235 for 2 belted singles, couldn’t move 255. Played the triple game beltless, sumo-style: 135x3; 155x3; 195x3; 215x3 Conventional 235x1 And because we like to stay there way too late hanging out: Snatch grip pin pulls from knees: 125x12,12,12 This is what my cube deadlift portion was supposed to be for anyone interested: Deficit Dead 150 8 sets of 3 Snatch grip pin pulls (did them) Sumo dead 3 sets of 8 (unknown weight) Upright row 3 sets of 12 Sunday Dec 14 McDole’s Squat 5/3/1: 145x5; 160x3; 180x5 Squat Joker: 195x1B, fail 205 – not bad considering I was sore, had really bad stomach pain and hadn’t worn a belt since the meet Bench 5x5: 95x5P,4P; 85x4P,5P, 5P, 5P, 3P (Bench was real low) Slingshot: 135x2,2 .... move to a higher bench.... 2 DB Row 30lbs 5 sets of 8 Sides with 25, then 35 Goblet squat 20lbs x 15 wide, paused ‘Twas a good day! We liked McDole's and chatting with some of the MPA lifters there. Low bench: looked good but was hard on kness and squeezing my butt shot it off the bench. I don’t think I’ll be using blocks any time soon... Tuesday Dec 16 GertrudeJog fast for 3 min Squat 5x5: 150lbs OHP 5/3/1:55x5; 65x3; 70x4 (Superset) Pause Front Squats: 55x10; 65x10; 70x5 So not into it Friday Dec 19 CenturyBench 5/3/1: 80x5P; 85x3P; 100x2P, 1P; Drop sets: 90x1P,1P,1P; 75x10, 10, 10 Pin Pulls at knee with fatter bar: 200x2,2,2,2,2 Snatch grip deadlift (normal bar): 135x8 (somehow this was easy); 155x8 (hard - omg my hands) Stiffies: 115x8,8 Pin Pull 250x2,2,2 A bunch of light bicep curls and some overhead squats with a wooden stick Saturday Dec 20Bought squat shoes Sunday Dec 21 GertrudeWe were supposed to do a deload week, but since I had been mentally struggling with 5/3/1 and we knew we were going to eat a lot we decided to follow some random week some guy posted on Instagram because we wanted a lot of volume. He said it was Sheiko but we are skeptical. Jog pretty fast for 10minutes Squat 59 reps: 145x5,5,5,10,10,5,5,5,9 – squat shoes felt amazing, calf didn't feel like garbage even though I jogged AND did a billion reps Bench 83 reps: 10,15,10,10,10,10,8 – squat shoes felt amazing. Turning my bench ship around. BB Row: 65x10,10,10,10,10 – squat shoes even made these easier <3 yay Tuesday Dec 23 GertrudeBench 113 reps: 75x10 sets of 10reps, 8reps,5reps (2 final reps paused) Dead 57 reps: 185x3,1,2,3,4,5,6,7,8,9,5,4 – no belt Thursday Dec 25 Gertrude Squat 33 reps: belted165x1,2,3,4,5,6,7,5 – weird getting used to belt again Bench 104 reps: 80x5,5,5,5,5,10,10,10,10,10,5,5,5,5,9 Overhead squat 35x1 (PR) – in my socks, in the middle of the gym floor... Really enjoyed last week. If I don't start feeling better about training 5/3/1 I might have to look into some sort of volume training for a while.
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Post by devinl on Dec 28, 2014 11:49:41 GMT -5
Sunday Dec 21st
Squats: 59reps at 66%: 240lbs x6 x7 x1 x3 x5 x3 x3 x1 x3 x3 x2 x3Belt x1B x8B x3B x7B
Bench: 83reps at 64%: I did flat bench for this. x5 x5 x5 x5 x10 x5 x10 x5 x5 x5 x5 x5 x8 x5
vbar pull downs: 5hole x20, 7hole x10, 10hole x10
Tuesday Dec 23rd
OHP: 85lbs x113reps: x2 x3 x4 x5 x6 x7 x8 x9 x8 x2 x3 x4 x5 x6 x7 x8 x8 x2 x3 x4 x5 x6 x8
Deads 325 x57reps: I am still having a lot of trouble with my deadlifts. My form feels good but it still fells bad. I had to do all of these belted. 325lbs x2b x3b x4b x5b x6b x7b Recent PR. x4b. I wan unable to finish the 57 reps
Thursday Dec 25th
Squat 33 reps: 260lbs x2 x3b x4b x5b x10b x6b Flat bench reps: 155 x5 x10 x5 x10 x5 x5 x5 x10 x1. I think we were supposed to do 104 reps. My shoulders were shot and I still can't get into any kind of form on the bench. So I just messed around the gym and did a bunch of random exercise.
This workout week was fun and I would do it again. We may look into doing sheiko at some point if Jannelle gets too bored with what we are doing.
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Post by devinl on Jan 4, 2015 18:14:46 GMT -5
Sunday Dec. 28th
Working out with Jannelle, Mathew Bowen and his friend Ace today
Squat 5week: 200 x5, 215 x5, 225 x5 all beltless. Jokers 275x3B, 315x3B 335x1B. All felt easy Sling shot bench: 225 x5 red sling shot, 235 x3 yellow sling shot, 185 x5 x12 red sling shot. OHP: 95 x5 x6 x6 DB rows: fat grips 35x20, 45x20 Vbar pulldowns: fat grips 9Hole x10, 5Hole x20, 10Hole x10 Ab wheel: x8 x8 x8 (These made my abs feel like the were broken for over a week) Sides: 75 x8 x8
Tuesday Dec. 30th
My abs felt torn so I decided to do sumo deadlifts instead of squats because they felt better. Sumo 5x5: 275 x5 x5 x5 x5 x5 no belt Bench 5week: 145 x5, 155 x5, 165x10. Jokers 185x3, 225x1, 225x1. BB rows: I don't know what weight I used but I did 3 sets of 8 I then just got a pump in my biceps, triceps back and chest.
Thursday Jan 1st
OHP 5 week: 70 x5, 85 x5, 95 x15. This might be a pr. Deficit deads: 315 x6 beltless. by far the best my deadlifts have felt Block pull: 315x3x3. I really struggle with these Stiffies: 135 x10 x10 x10, 185 x10 Bench 125 x2 x3 x4 x5 x6 x9 x12 Squats: 135 x2 x3 x4 x5 x6 x9
Satuday Jan 3rd
Squats 3week: 215x4(oops), 225x3, 240x3 all no belt. Jokers 275x3B x4B, 295 x5B, 315x6 PR!!! These were grinders but not that hard. Bench 5x5: I did spoto presses (Pause slightly above chest) 185 x5 x5 x5 x5 x5. red slanger 225 x5 x4 DB row: 70x3, 80x3, 95x3 x3, 50 x20 Log OHP: 105 x5 x5 x5 tricep bench: 95lbs x10 x10
Sunday Jan 4th
This was an extra cardio workout to get rid of some holiday chub
Trap bar farmer walks: 135 x2 gym lengths, 225x2, 315x2 x2 x1 x1, 405 x1 x1 x1 Giant tire flips: 4 flips x4 flips x2 flips (It's really heavy) Yoke: 290 x1(length) x1, 380x1, 470x1, 500x1 PR, 550x1 PR, 600 x 0.5 I really wanted 600 but it wasn't going to happen.
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Post by jannellevdb on Jan 4, 2015 19:23:12 GMT -5
Lengthy, detailed post for you all...
Sunday Dec 28 McDole'sSquat 5/3/1: 150x5B; 160x5B; 170x10B (PR) Squat Joker: 190x1B; 210x1B (felt solid); 230x0 (but I am blaming this miss on it being highbar because my arms were tired from all the earlier squats...) Bench 5/3/1: 80x5P; 90x5P, 5P (forgot to put the 2.5s on for 95); 100x3; 110x2; 120x1 (PR for butt down!); 130x0,0; 125x1 (PR, not pretty) DB Rows: 35lbs 5x5 Tuesday Dec 30 GertrudeSquat 5x5: 145lbs 5x5 with belt OHP 5/3/1: 50x5; 60x6; 70x5 OHP Joker: 80x1 (felt really good); 95x0... Paused front squats during the pressing: 50x5 60x5; 70x5; 80x5 (PR); 100x1 (PR - considered setting a 2015 goal for these) BB Rows: 75lbsx 8,8,8 Sides: 25lbs 3 sets of 10/side Thursday Jan 1 CenturyBench 5x5: 95lbs Deadlift 1" deficit: 210x6 (probably should have belted up) Pin Pull at top of knee cap: 220x3,3 (felt like nothing so I went up) 240x3; 260x3; 280x2; 300x1; 320x1 (PR-because still not wearing my belt for some reason) Stiffies: 135x4,4; 115x4,4 Went for bench year-end goal of "125lbs or bodyweight" and overhead press 95lbs this week. Closest I got to making them was an ugly 125lbs weighing about 130lbs. I set that bench goal thinking I would be 115-120 at the end of the year... Current Maxes at the End of 2014:Squat: 220lbs Bench: 120lbs (115 in competition, 125 in gym but ugly) Deadlift: 281lbs OHP: 90lbs Totalled 280kg in competition, which was much more than the national qualifying standard and a major goal of mine. 2015 Goals:Squat: 250lbs Bench: 135lbs Deadlift: 315lbs Overhead/military Press: 100lbs In competition, total 300kg or more And:Learn to clean&jerk and snatch Front squat 135lbs Do 300lb yoke carries And be less fat Saturday Jan 3 Gertrude
Squat 5/3/1: 160x3; 170x3; 180x4 Squat Joker: 200x1B (best squat of the day); 225x0...poop. Was originally just supposed to be a walkout since I had trouble the other day with 230 on my back. Bench 5/3/1: 90x3P; 95x3P; 100x5P Bench Joker: 110x1P; 120x1P (big arch and pause for some reason, but then my butt left the bench. Otherwise felt easy on the arms/chest) Slanger: 130lbsx5,5 DB Rows: 30lbs 2x10 Twisty bicep curls Sides The "you ate too many chocolates" BONUS: Sunday Jan 4 GertrudeSquat 100lbs: 5 sets of 10 Standing long jump x5 Yoke carries (approx. 200lbs) by Lengths of gym: +0lbs x1,1B; +20lbs x1B,1B,1B,1B (PR) Tire flips (smallest one): 8Lengths, 4L, 4L Back raise things/hyperextensions?: 20,20,20 During back: Slingshot pushups: 7, DB bench 2x12lbs: 20,30 BB Row 65lbsx10,10,10 During Rows: Sides 25lbsx15/side; 35lbsx10,10 Crunches: 15,15,15 (superset with stretching) Gonna take it easier for Wednesday's session so I can be fresh for big squats Saturday.
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Post by McLifter on Jan 9, 2015 16:22:04 GMT -5
Setting goals is a great way to focus your training. Excellent effort throughout the year Jannelle! Keep on liftun!
I abbreviate "stiffies" as SLDL but it nowhere near as funny.
Brock
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Post by jannellevdb on Jan 18, 2015 20:17:20 GMT -5
My posting is all over the place these days! Devin and I both caught colds somewhere during this time. Our schedule is also a little messed up now since the Saturday Squat Luncheon had us at the gym on a Saturday, then I started a class at Red River on Wednesdays and am curling Thursdays for the rest of the season.
Wed Jan 7 Gertrude 5x5 Bench: 95lbs Bench 75lbsx15 Deficit Deads: 170lbs for 6 sets of 2, double overhand Snatch grip pin pulls (above knees) 145x12; 125x12,12 Sumo dead 155lbs for 3 sets of 8, double overhand Upright row with the EZ curl+2.5s 3x12
Sat Jan 10 Gertrude - "Squat Luncheon" I decided not to go for a 1RM on my back squat so I did front squats for fun then went up for some new PRs in the lift. Front squat: 115x1 (PR) 135x1 (PR - year end goal...I guess I went low on that goal) 145x1 (PR) Belted back squats in triples: 95, 115, 135, 155, 175, 195 Overhead squat: 45x1,2 (PR) Unrack/walkout 225x1 to feel something heavier
So Mark Bell is having a slingshot competition on Instagram right now called 315x15 and I wanted to enter by benching 3 15lb plates per side for 1 set of 5 Slingshot bench 135x5 (PR)
Tue Jan 13 Gertrude Squat 5/3/1: 150x5, 170x3B, 190x2B Drop set squats: 170x3B, 150x5B, 5B Bench 5/3/1: 85x5P, 95x5P, 105x6 (PR),3 The following were circuit-style DB Rows: 30lbs 3x10 DB OHP: 15lbs 3x10 Sides: 30lbs 3x15
Fri Jan 16 Century Everything this day was with thicker than competition bars. 5x5 Bench: 85lbs, paused More Bench: 85x8,8P - paused was actually much easier than touch'n'go Pin Pulls: worked up to 185lbs from the lowest notch at mid kneecap but that was very unpleasant in the bruising department... Belted Pin Pulls from top of kneecap: 220x2,2,2; 240x5; 270x5; 300x5 (PR I think) Snatch grip deadlift: 95x8,8,8 Stiffies superset with above: 95x8,8,8 Sumo dead: 165x5,5,5,5,5
Sun Jan 18 Gertrude Squat: 155x3B; 175x3B 5x5 Squat: Decided to start doing these as pin pause at parallel since that is where I get stuck: 135 for 5x5 today, will up it next time OHP 5/3/1: 60x5; 70x3; 75x1,1,1; drop set 60x5 Paused Front Squats (during OHP): 60x5; 70x5; 75x5; 60x10 Small tire flips 2 lengths Yoke (belted): 200+0lbs x1 length; +20x1; +40x1,1,1 (PR) Small tire flips 4 lengths
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Post by devinl on Jan 22, 2015 20:01:30 GMT -5
Jan. 14/2014
Squats 5/3/1: 200x5, 225x3, 250x3. I felt good so I wanted to go for a 3 rep max. 265x3, 285x3, 305x3, 325x3, 345x2 failed the third rep because I came forward. I finished the rep with a little help from the spotter. Bench 5x5: 175x5, 185x5, 195x5, 205x5, x5 vbar pull down: 8Hole x20, 10Hx10, 12Hx5 DB row: 60lbs x20
Jan. 16/2014
Bench 5/3/1: 145x5, 165x3, 185x3x1 all close grip Log OHP: 80x5, 95x3, 105x2, 115x2, 125x2, 135x1 deficit deads: 365 x3x2, 405x2 Snatch grip deads: 225 x8 x8 Stiffies: 225x8 x8 x8 Sumo: 225x10 x8 x11
Jan. 17/2014
Squats: 275 x1 x2 x3 x4 x5 x6 x7 x8 x4. 40 total reps OHP: 80x5, 95x3, 105x11, x1 x2 x3 x4 x5 x6 x7 BB rows: 115x10 x10, 165x5, 115x10 Sides: 70x10 Ab pulldowns: 15hole x10, 17H x10, 19Hx10, 20Hx10 Front squats: 80x5, 95x10, 105x5
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Post by jannellevdb on Feb 14, 2015 19:00:39 GMT -5
Life has been a little chaotic...but we're still training! We have missed a couple workouts and added a few in. It's not what we're used to but it'll do for now. Tues Jan 20 Gertrude
Bench (accidentally on 1 notch incline) 60x5P; 75x4P,4P; 85x3P,3P; 95x3P Bench (flat) 95x3P,3P,3P,3P Squat: 110x5l 130x5,5; 155x5,5,5,5,5 Bench: 60x5P, 75x5P; 85x4P,4P,4P,4P Superset the rest Flys with 5lb DBs: 10,10,10,10,10 Good mornings: 65x5; 75x5,5,5,5 Curls 5lb DB: 15,15,15,15,15 Lots of the green squeezer throughout Fri Jan 23 Gertrude
Deadlift to knees: 145x3; 175x3; 195x2 ... that was it 1 set of latpulls and 1 set of wide latpulls.. mystery weight Never doing bench before squats again. Felt so horrible and made me achy for like a week. Sat Jan 24 Gertrude
OHP: 45x10; 55x5 Squat 115x5; 135x1,1 (was supposed to do 160,170&180x5) Bench 5/3/1: 95x5; 100x5; 105x4; 95x5,5 DB row 20x20 Sumo dead 160x5; 170x5; 180x5 all double overhand Mon Jan 26 Gertrude
Hip Circle lots Squat triples: 95,115,135,155 Pin squat 145x5,5,5,5,5 OHP 5/3/1: 50x5,5; 60x5; 70x5 BB Row 75lbs: 8,8,8,8,8 Sides, rope crunches and latpulls Tue Jan 27 GertrudeHip circle and green grippers Lat pulls heavy-ish: 5x5 DB OHP 2x20: 5x5 DB Row 35lbs 5x5 Narrow bench 65lbs: 5x10 Wide bench (during narrow): 10, 5P,5P,5P,5P Small tire flips, 6 Lengths, 6L Back hypers: 20 Biceps Fri Jan 30 Century
Bench: 65x5,5,5 That was it. I've been having trouble getting enough sleep during the week. Wednesdays I get back from class after 9:30 and Thursdays I curl until 8:30 and sometimes visit with my parents after. If I don't get enough rest, I get really achy and can barely deadlift at 60%. Sometimes it also means I can't do much of anything else either... Sat Jan 31 Gertrude
OHP 65 5x5 Bench (during OHP) 85 5x5 - paused the last 3 sets Dead from 1" deficit: 185x2; 205x2; 230x2 Pinpull: 245x3,3; 265x3; 285x3 Snatch Grip Stiffies: 135x5,5,5 Sumo (during SGS): 185x5,5,5 Sun Feb 1 Gertrude
Squat 5/3/1: 170x3B; 180x3B, 190x3B,3B - not bottoming out , stayed tight in the hole! Bench 5/3/1: 95x3P; 100x3P; 105x7 (PR) - 3 paused, 1 with my butt up DB rows: 20lbs 20 reps/side... 1 set because ugh
Tue Feb 3 Gertrude Lots of hip circle warm up Squat with pins set 1 notch below the just below the just below parallel notch: 135x5; 140x5; 145x5; 150x5; 155x5 OHP 5/3/1: 55x3; 65x3; 70x5 BB Rows 85lbsx8,8,8 Front squat 85lbsx8,8,8 Sides
Sat Feb 7 Gertrude - didn't go Friday because way too tired and achy Lots of hip circle Bench 95x5P,5P,5P,5P OHP (during bench) 65x5; 70x5,5,5,5,5 Dead: 190x2B, 200x2B,2B,2B,2B,2B - very little rest Threw a racquetball ball against the wall for a while, focusing on throwing and catching with my left while waiting for the bar I wanted. Snatch grip pin pulls: 165x5,8B,8B,8B Upright row 20lbs: 12,12,12 Back hypers (during uprows) +10lbs: 12,12,12
Curls with 8lbs: 20 reps Sun Feb 8 Gertrude
Hip Circle Ab rope pull downs superset with Safety squat bar +20lbs 3x10 not bottoming out Back planks & regular planks Tire flips & slingshot pushups Bis&Tris Tues Feb 10 Gertrude
Squat 5/3/1: 160x5B; 180x3B; 200x3B (PR-and with new form!) Bench 5/3/1: 85x5P; 100x3P; 110x3 (2 paused); 75x5P DB rows Rope abs Fri Feb 13 Gertrude
Pin Squat 135x5; 145x5; 155x5; 165x5; 175x2B OHP 60x5; 70x3; 80x1,1,2,2 (!!!!!) Short and sweet. Bench form seems to be working lately, overhead press is finally coming back and I'm starting to get excited about my squats again. My lower back/hips were starting to get all messed up from hyperextending and my calves have been in pain of on and for quite a while from bouncing out of the hole. Decided I was letting gravity do all the work on the way down and then I would get stuck trying to come back up because I was relying on the bounce with nothing but my lats and abs engaged until that point. So I've been doing all the pin squats and started to fight the weight on the way down. Still super deep, so don't anyone go worrying about that.
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Post by devinl on Feb 18, 2015 20:47:23 GMT -5
Jan 24th/2015
Squat 5/3/1: 220 x5, 235 x5 250x 15, down sets: 220 x10, x4, x1 Bench 5/3/1: 175 x5p, 185 x5p, 195 x10 Sumo deads: 225 x5, 135 x10, 160 x10, 180 x10
Jan 26th/2015
Squat 5x5: I was too lazy for 5x5 so I shot for 250x25. Only made 250 for 20 because I have no cardio. OHP 5/3/1: 75 x5, 85x5, 100x14 BB rows: 135 x8 x8 x8 sides: 70lbs x15 Ab roller: x3 x4 x3 x4
Jan 27th/2015
Behind the neck press(BHNP): 95 x5, 105 x5 x3, 115 x3 Lat pulls: x1000 Medium sized tire flips: x10 x10 x10
Jan. 30th/2015
Bench close grip: 155 x5, 165 x5, 175 x9 Deficit deads: 330x2, 415x2, 435x1 Jannelle didn't feel well so we left
Jan 31st/2015
Squat: 265x1, 185 x1 x2 x3 x4 x5 x6 x10. 1min pause squat Bench: 210 x5, x3close, 175 x8p, x4close
I remember this workout being really long and hard, but this is all I have written down.
Feb 1st/2015
Squats 5/3/1: worked up to 265x9 Bench 5/3/1: worked up to 185 x12 DB row: 50's x20 x20 Lunges: x25 x25 OHP: 5x5 at 100lbs Lat pulls: several sets
Feb 3rd/2015
Squat: 315 x3 x2, 275 x4, 225 x3, 275 x3 OHP 5/3/1: 80 x3, 95 x3, 105 x10, x10, DB 45's x10 Lunges: 30lbs x12 x12 GOBO Squats: 45lbs x20
Feb 7th/2015
Bench 5/3/1: 165x5, 175 x3, 185 x1, 225 x1, 235 x1, 260 x1 PR 5lb PR Deads: 340 x2 x2 x2 x2 x2, 405 x3 with straps Snatch pulls: 225 x12 x8 x10 Sumo deads: 225 x6 x8 upright rows Inc Bench: a lot
Feb 8th/2015
Squat 5/3/1: 220 x5, 250 x3, 280 x10 GOBO squats: 80lbs x10 x10
Feb 10/2015
Squat: 225 x3, 275 x1, 315 x1, 345 x1, 370 x1 kinda. I got pushed forward by my spotter and I'm not sure if he helped me on the way up. Bench: 155 x5, 175 x3, 195 x7, 165 x5 close Db rows: 40lbs x20 x20 GOBO squats: 45lbs x10
Feb 13th/2015
OHP: 85 x5, 100 x3, 110 x6 Deads: I felt good and I was supposed to go for a new max but it didn't work out. 315 x3, 365 x1, 405 fail, fail, 315 fail, x1 x1 x1, 405 x1, 430x1, 445 fail fail, 405 x1, 315 x2 x3 x3 x3. I don't know what happened here, I had a really long week and worked a lot of overtime, but I felt good.
Feb 15th/2015
Squat: 313x1 x2 x3, 275 x5, 225 x10, 135 x10 Bench: 185 x5, 195x5, 205 x5, 225 x2 x1 x1 x3 x3, 235 x1close, 245 x1 close, 225 x3, 135 x10, x10close Lat pulls: a lot
Feb 17th/2015
Squat 5/3/1: 250 x5, 270 x5, 285 x6, 275 x4 (1 and 1/4) 250 x5 (1 and 1/4) these are coming up 1/4 of the way then go back down then back up for 1 rep
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Post by jannelle on Feb 27, 2015 23:57:01 GMT -5
Posting 2 pics of what I've been up to. Not really following too good these days. Oh well.
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Post by jannelle on Feb 27, 2015 23:59:26 GMT -5
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