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Post by jannellevdb on Mar 7, 2015 17:24:43 GMT -5
Mar 4 at Reval-Sport in Tallinn, Estonia
Squat kg if bar is 20... 30×10, 40×10, 50×10, 60×5, 70×5, 80×4
Bench kg 30×10p, 40x5p, 50x2 slipping bad, 50x2 +1 and slip/fail
Bb row bar×15, 15
1 pull up on a bar I could reach on my tippy toes!
Curl 6kg×6,6
Plank 60s
Tricep extend 1st notch
Foam roller in the cardio room
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Post by jannellevdb on Mar 7, 2015 17:24:55 GMT -5
Mar 7 at Reval-Sport in Tallinn, Estonia Deadlifts in kg! 75x5conv,5sumo 85x2c,2s 95x2c,2p belt up 105x1c,1p 115x1c,1s video 125x1c-lockout didn't quite get there because no chalk and sweaty hands..., 1 sumo to knees...(PR I guess!) 135x0c,0c 130x0c
Bench in kg 20x10p feet up 30x5p feet up 30x10p 35x5p, 10p 40x5p No real leg drive because slippery, still tight though.
Plank 60s
Curl 2x4 x15
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Post by McLifter on Mar 8, 2015 21:12:00 GMT -5
You are in Estonia? What is the occasion?
Brock
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Post by jannellevdb on Mar 9, 2015 11:54:28 GMT -5
You are in Estonia? What is the occasion? Brock My brother was competing in the World Junior Curling Championships. Both the Men's and Women's Canadian teams won gold yesterday! Devin and I are still out touring though ;-)
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Post by McLifter on Mar 10, 2015 21:12:50 GMT -5
I heard the news after I posted this. That is exciting!! A World Champion in the family...CONGRATULATIONS TO YOUR BROTHER AND HIS TEAM!!
Brock
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Post by devinl on Mar 16, 2015 19:48:58 GMT -5
March 4th, Tallinn Estonia
Squats: 20kg X5 X5, 40kg x5, 50kg x5, 65kg x5, 85kg x5, 105kg x5, 125kg x2, 40kg x5 Just trying to work out the kinks from being on a plane forever Bench: 20kg x20, 40kg x18, 80kg x5, 90kg x3, 100kg x1, 80kg x11 plank 40sec Bicep curls Machine row
March 7th, Tallinn Estonia
Deads: We had a deadlift platform to use but the chalk bucket was empty and it was extremely warm. No rest between conventional (c) and sumo (s). 60kg x5c x5s, 100kg x5c x5s, 140kg x5c x2s, 150kg x2c x2s, 160kg x2c x2s, 170kg x2c, 180kg x2c, 190kg x2c (grip slipped on the last rep and didn't quite lock it out) 200kg x0 couldn't hold on to it DB OHP: 17kg x10, 19kg x8, 20kg x10 Seated row: x10 x12 Rope tricep extensions: x10 x10 Biceps: x20 x20 lat pull: x20 up down plank: 26
March 16th, brickhouse gertrude
Got back on the 15th at 11:40pm after 28 hrs of travel. We booked off work today so we could sleep and cook food.
Squats: 45lbs x10, 95lbs x10, 135lbs x10, 185lbs x10, 225lbs x10, 245lbs x10B, 265lbs x10B, 285lbs x2 (after the first rep I realized I needed to go to the bathroom immediately.) I felt something weird in my hamstring so I dropped to 135 for 10 Yoke: 250lbs x6lengths, x6, 300lbs x6, 390 x4 x5 up down Plank: 20 reps, 28 reps normal plank: 45 seconds, 52 seconds
I weighed 242 with clothes this afternoon so I gained a lot on our vacation, so I guess I have to lose some weight. Going to do it mostly with diet, higher rep workouts and yoke carries. Last resort will be hill sprints on the treadmill.
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Post by devinl on Mar 17, 2015 21:25:17 GMT -5
March 17th, Gertrude
Bodyweight is 230 lbs, dropped 12 lbs of bloat in a day.
Bench: 65lbs x20, 105lbs x10, 135lbs x10, 145lbs x10, 155lbs x10, 165lbs x10, 175lbs x10 Slanger bench: 185lbs x10, 205lbs x9 Bench: 135lbs x8, bar x3 BB rows: 205lbs x10, x10, x10, x10 OHP: 45lbs x10, 55lbs x10, 65lbs x10 Lat pulls: 8H x10, 9H x10
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Post by McLifter on Mar 18, 2015 12:03:22 GMT -5
"Bodyweight is 230 lbs, dropped 12 lbs of bloat in a day."
Travelling in planes and eating in Airports will do that to you. It's a nice feeling getting rid of the "Bloat" isn't it?
Brock
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Post by devinl on Mar 21, 2015 10:12:12 GMT -5
March 20th/2015
Friday Night Deadlift party!
I am feeling much better about myself since losing the bloat! Down to 224.4lbs.
Worked up to a 455 single, then couldn't budge 475. My deadlift is very inconsistent and so is Jannelle's so I think we are planning on deadlifting 2 times a week for the next 3 weeks or so to see if that helps.
for the 3 game I made it to 395, my best is 425. 315 x3c x3s 335 x3c 355 x3c 375 x3c 395 x1c
Ace, Bowen and I then had a lat pulldown competition starting at the 4th hole for 5 reps. Went up 1 hole each time and did 5 reps. I was the first to drop out at 17th hole. Bowen dropped around 19 or 20 I think. Ace won the show going up to 21!
I wasn't supposed to but I ate a bunch of cookies and cinnamon rolls.
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Post by jannellevdb on Mar 21, 2015 15:06:45 GMT -5
I went from 62.4kg Monday to 58.1kg today. Most impressive bloat loss I've experienced.
Monday March 16 Gertrude Lots of hip circle to warm up Squats, sets of 10: 95, 115, 125, 135, 145belted, 155belted (PR at 155); 175x2B (was only going for 2) Small tire flips: 4lengths, 4L, 4L 200lb Yoke: +0lbsx2L; +20lbsx2L,2L,2L Ab pull downs Bicep curls
Tuesday March 17 Gertrude Bench, sets of 10: 55, 65, 75, 80, 85; 87.5x5 (missloaded...), 65x10 Row 75 for 5x5 with bench grip Lat pulls Ab pull downs
Was just starting to be sore from the squats... which I was still sore from Friday!
Friday March 20 Century - Deadlift Party Quite the turnout! I didn't really write anything down until after I failed 265... I got 245 belted both conventional (x2 maybe?) and sumo, then got 265 to my knees conventional and I don't know what happened. I then did triples with conventional and sumo: 135, 155, 175, 195; Conventional 215x3; Sumo 215x1; Conventional 235x3B; 255x1B - felt solid but slow so I stopped.
We are going to start a new cycle of 5/3/1 starting tomorrow. Curling and classes are basically done so we can go 4 days a week again for a while! Planning on doing boring but big with it (5x10) but alternating lifts so that on 5/3/1 deadlift day we will do 5x10 squats and vice versa. Same with bench and ohp. That was we will still be getting 2 days a week on bench and squats still. I might switch to 5x5 later on because that seems to work well for me, but I'd like to attempt this type of volume for a while.
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Post by devinl on Mar 22, 2015 18:36:11 GMT -5
March 22/2015
Had dinner at my parents last night so my weight is back up to 230lbs! Today we are starting 4 days a week 5/3/1 with boring but big assistance work (5x10). I am ridiculously sore from the lat work we did on Friday and I barely made it through the workout today.
Squats: 250x5, 270x5. We had a large breakfast and I was puking in my mouth on every rep so I dropped down to 135 for 3 sets of 5 to see if it would go away. It didn't get any better so I did my final set of 285x5.
5x10 deads: 275 x5c x5s, x5c x5s, x5c x5s (no break between sumo and conventional). 135 stiffies x10, 135lb sumo x10
Abs: planks- 30sec, 45sec, 45sec, crunches- x20, situps-x5
Glutes: kickback things 4th hole x 15 reps
Did some skipping for cardio and some biceps curls and tricep extensions. I felt crappy and everything felt heavy but still a really good workout.
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Post by McLifter on Mar 23, 2015 20:41:14 GMT -5
Just an observation here lady & gent....the weight felt heavy because you were not fully recovered from Friday's Deadlift party. Give your CNS (Central Nervous System) a break from the heavy stuff and focus on your 531 plan with reasonable weights. When you are feeling frisky then push yourselves a little more to see what you have on that day. Pay attention to how you are feeling so you do not injure yourselves. Draft up a solid plan and follow it to see how you are progressing.
McLifter
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Post by devinl on Mar 25, 2015 7:27:31 GMT -5
That is definitely why everything felt heavy. We just did the bare minimum weight and rep wise, just need to get back on the program.
March 24th/2015 228lbs
I am switching my strict standing OHP to a slight push press for something different.
Push press: 105 x5, 110 x5, 120 x9, joker set: 135 x5. These felt awkward but easy. Bench: 155 x10 x10 x10 x10 x9. I paused every rep and the last set I decided to close grip, it did not go well. Lat tower: all sets are 5 reps. 4hole, 5H, 6H, 7H, 8H, 9H, 10H, 11H, 12H, 13H, 14H, 15H, 16H, 17H These were done in between push press and bench Drop set: 20H x3, 18H x3, 16H x3, 14H x3, 12H x4, 10H x3 8H x5 T bar rows: 80lbs x5 x5 x5 Sides: 65 x10, 75 x10, 80 x10
Ace was doing deadlifts so I did 315 x1 335 x1, 315 x10 beltless. Belted deadlifts have felt awful since the surgery so I might have to do beltless for a while.
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Post by jannellevdb on Mar 28, 2015 19:49:09 GMT -5
Sunday Mar 22 Gertrude
Squat 5/3/1: 150x5B; 160x5B; 170x6B,6B - form felt good for all but the last rep of the first set...needed a set of 11 for a PR so 2x6 is decent. Very good considering heavy deads Friday. Deadlift: 135lbs: 10conventional with reverse from strongest grip; 10sumo with regular alternating grip; 2 more sets of each (6x10 in total) Snatch grip dead: 135x1 Standing calf machine: 20 reps on 1st notch (why I did these, I do not know. Must have been in the area.) Reverse hyper x20 Crunch x25 Bicycle crunches x10 Tuesday Mar 24 Gertrude
OHP 5/3/1: 60x5; 65x5; 70x9 (PR!!- it's been a while since I've got a good OHP PR) Joker 80x1 - very good rep. Solid, but didn't want to push my luck. Drop set: 60x5 (front squat 60x10) Bench 5x10: 80lbs BB Row 6x6: 85lbs Snatch grip dead 5x10 85lbs Sides with the 35: 3x10 per side with almost no rest Lat pulls: 6th notchx8; 7thx8; 8thx5 Thursday Mar 26 Century
Deadlift 5/3/1 (conventional only): 185x5B; 200x5B; 215x5B - super unhappy with my belt right now. Tightest I can get bruised my sides and gave me the Heimlich while still leaving room for my hand in the back. Back to using loose belt while I wait for my 3"er to come in. Dropsets: 185x3B,3B; 165x5B (last rep double overhand because grip was not tired and it feels good) Squat 5x10 with 95lbs, no belt Saturday Mar 28 Gertrude
Bench 5/3/1: 80x5P; 90x5P; 100x9 (last one was ugly) - needed 11 for a PR Joker: 115x1 and a fail that seemed to come out of nowhere. First rep was super fast. Drop sets: 95x5; 75x20 (PR- new 20 rep PR for bench as well) OHP: 65x5 - easy but slow so dropped the weight OHP 5x10 at 55lbs (wow triceps) BB Row: 75lbs for 5x10 - usually I do 5-8 reps for these, but 10 felt good! Lat pulls: 6thx10,10; 5thx10,10,10 superset with curls Curls: 12lbDBsx10,10; 10lbDBsx10,10,10 Jog at 6.0 for 5 1 minute intervals. Felt ok, calves didn't act up too much. Will try to do some more of these in the near future. So 2 rep PRs for my first week back on the 4 day 5/3/1. Not too shabby. Arm cardio is feelin' good. Next gym time: Squats Monday night at Gertrude. I need 180x9 for a PR so time to rest up and refuel enough so I can at least make a valiant effort!
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Post by devinl on Mar 29, 2015 11:36:52 GMT -5
Thursday March 26th/2015
Deads: 315x5, 335x5, 360x5 beltless joker: 385x1
Squat: 135x10, 155x10, 175x10, 185x10, 205x10
Saturday March 28th/2015
Worked out with Ace
Bench: 175x5p,190x5p, 200x9 tied an old PR. Drop sets- 175x10, 135x15 close grip. Close grip was a mistake, made OHP very hard.
T-bar rows: Started with 25lbs and kept adding weight to 115lbs doing 8 reps a set. Then did drop sets down to 0.
OHP: 95x8 x10, 105x7 x8, 95x10 x10
V-bar pulldowns: started at 5Hx8reps, moved up a notch every set for 8reps. Made it to 13H before getting tired of it and doing one set at 20H. Ace did sets of 12reps
Abs: Front squat holds for 20 seconds. 135lbs, 185lbs, 205lbs, 225lbs, 245lbs, 295lbs. Last set was ridiculously hard, I need to do these more often.
Tire flip cardio: Had a little competition with Ace flipping the big tire at brickhouse. Pretty much just flipping the tire back and forth and see who would give up first. Ace looked like he was ready to quit at 10 reps each, but kept going. I don't usually lose at stuff like this where it is mostly mental but by rep 40 I verbally tapped out. Ace had to go do 3 reps in a row after I said I had enough, I couldn't let that stand so I did 4 in a row and we kept going to 50 reps each. It took us about 20-25 minutes Jannelle said, so probably the most cardio I have done in years.
This week I learned that Ace beats me in everything.
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