Penny's Training Jounal

[SophieM]

Bench spotters can be horrible. I'll only bench in a safety cage because of it. There are very few people I'd allow to spot me.

[thehobbes]

Great job on the bench pressing! Man that one spotter needs to keep his hands in his pockets or something, he was all up in your business 3 reps before you even remotely needed anybody on standby.

[itsagoodday]

Ugh, spotter problems. I only have 2 or 3 guys at my gym that I really trust for that, everyone else is a crap shoot. If I have a heavy chest day scheduled and I see one of those guys at the gym when I get there, I'm like THIS IS THE HAPPIEST DAY OF MY LIFE!!!

[penny0527]

Bench spotters can be horrible. I'll only bench in a safety cage because of it. There are very few people I'd allow to spot me.

Great job on the bench pressing! Man that one spotter needs to keep his hands in his pockets or something, he was all up in your business 3 reps before you even remotely needed anybody on standby.

Ugh, spotter problems. I only have 2 or 3 guys at my gym that I really trust for that, everyone else is a crap shoot. If I have a heavy chest day scheduled and I see one of those guys at the gym when I get there, I'm like THIS IS THE HAPPIEST DAY OF MY LIFE!!!

I wanted to tell him if he needed to busy his hands while I benched to put them on his weiner or something. Stop touching my bar!

[penny0527]

Saturday 2/4/17 - Front Squat & Deadlift

Front Squat
65x5
85x4
115x3 (10 under PR)

Trap Deadlift
145x1
195x1
235x1
255x3 (s/b 10 under PR 250x3)

Conventional Deadlift
135x1
185x1
205x1
220x1x12 (EMOM)

Banded Deadlift
175x2x3

SLDL
115x12x3

Leg Extension
85x10x3

Lying Leg Curl
65x10x3

Calves

Abs
100 reps





I hit the plates on the safeties on the 115x3 front squat. Made for an ugly set.

I thought my 3RM on trap was 265x3 so I did 255x3. My current 3RM is actually 260x3 so I should have done 250x3. Overachiever.

The conventional deads all felt pretty east and fast at 220.

Banded deads will replace rack pulls since I do not have the right equipment at this gym to do rack pulls. Lost my grip on the 2nd rep of the first set and felt like I was going to flip myself backwards. The bar also kept rolling towards me not allowing enough room for my shins to move forward. Stupid hex plates.

[HARRYBEAST]

I wanted to tell him if he needed to busy his hands while I benched to put them on his weiner or something. Stop touching my bar!

hmm at my gym most of the women ask me to take my hands off my wiener while spotting them. That's how I know you are a keeper

[penny0527]

Monday 2/6/17 - Bench Press & Slingshot

Bench Press
65x6x2
85x4
100x3 paused
115x3 paused
125x3 paused PR! New 3RM

Slingshot
140x6
140x6

CG Bench
90x6x3

DB press
15x35
25x25
25x25

CG Cable row
90x12x3

Plate Shrugs
45'sx12x3

Rear delt flyes
22.5x12x3

Hammer curls
20x12x3

Calves

Abs
100 reps



I'm pretty sure anyone within 20 feet of me at the gym knew that was a PR I have been stuck at 2 reps for quite a few attempts. The 3rd rep wasn't pretty....I did the sweep....but still got it locked out. I started thinking if I can get three reps at 125 with form that is less than stellar then why can't I get just ONE at 135. Wade's answer? "You will."

Nothing else matters about this session other than that bench PR because they are so few and far between for me

[penny0527]

hmm at my gym most of the women ask me to take my hands off my wiener while spotting them. That's how I know you are a keeper

Touch your weiner or touch my bar? Touch your weiner wins every time. This bench spotting is serious sh!t!

[bmgamble]

Heck yes on bench pr! Congrats on finally knocking that chip off your shoulders. Looking good Penny!

[penny0527]

Heck yes on bench pr! Congrats on finally knocking that chip off your shoulders. Looking good Penny!

It felt so good to finally hit that. Even at 10-15 lbs heavier BW I couldn't get that 125x3

[LunaLifts]

Way to grind out that bench PR! Damn!

[penny0527]

Way to grind out that bench PR! Damn!

Thanks!

[thebigzakbowski]

congrats on the PR! looks like there was an earthquake during your first ss set. Last night I got 420 for the first time with my ss!

[penny0527]

congrats on the PR! looks like there was an earthquake during your first ss set. Last night I got 420 for the first time with my ss!

Congrats, Zak!

I put my tripod on the weight tree next to the bench. It bounces when someone puts plates on it or takes them off. Happened the other day during Decline and it looks funny

[thebigzakbowski]

Congrats, Zak!

I put my tripod on the weight tree next to the bench. It bounces when someone puts plates on it or takes them off. Happened the other day during Decline and it looks funny

Thank you very much!
Just makes you look like Wonder Woman, able to bench heavy during an earthquake!

[penny0527]

Thank you very much!
Just makes you look like Wonder Woman, able to bench heavy during an earthquake!

Lulz

[Big_Sky_Guy]

I wanted to tell him if he needed to busy his hands while I benched to put them on his weiner or something. Stop touching my bar!

Ded!

[SophieM]

Yay! Bench PR! Those are so hard to get!

[penny0527]

Ded!

Yay! Bench PR! Those are so hard to get!

Thanks. They really are!

[JSClen]

grats on bench pr!

[Fawnl]

WOOT WOOT!!!

Go penny!!!! Still killing it!

And for the 135... just pick it up. That's a mental block. Next time you try hear my wanker voice in your ear... "just pick it the **** up."

[HARRYBEAST]

WOOT WOOT!!!

Go penny!!!! Still killing it!

And for the 135... just pick it up. That's a mental block. Next time you try hear my wanker voice in your ear... "just pick it the **** up."

why you no love me anymore

[penny0527]

grats on bench pr!

Thank you

WOOT WOOT!!!

Go penny!!!! Still killing it!

And for the 135... just pick it up. That's a mental block. Next time you try hear my wanker voice in your ear... "just pick it the **** up."

Got it. Wanker voice....

[penny0527]

why you no love me anymore

She has been completely and utterly absent from all logs... especially her own

[Fawnl]

I've been absent from everything. I don't go in logs, I go in two threads and that's it... I left ********, I don't lift... I don't even know who I am anymore.

And I DO love you Harry I miss you guys. And lifting... a lot.

[penny0527]

Tuesday 2/7/16 - Back Squat & Banded Speed Deadlift

Back Squat
65x5
85x4
115x2
125x1
135x2x5
165x1

Paused squat
150x3x3 (comp stance)

Wide Squat
75x10x2

Speed Pull
135x1 (no band)
185x1
225x1x8 (30 second intervals)[





My last paused squat came up slow otherwise back squats were uneventful. Banded deads felt slooooooow.

[ilovethe80s]

A bench PR! Nice job sticking with the lift and grinding it out. Is 'the sweep' that thing that happens with maxes where the bar moves more horizontally up the chest toward your face before it starts moving more up toward lockout? If so, I think you did a really good job of minimizing that and staying in a good position.

I wanted to tell him if he needed to busy his hands while I benched to put them on his weiner or something. Stop touching my bar!

Ha!!

[FallenAngel80]

165 looked good! 'mirin those 150 paused squats!

[penny0527]

A bench PR! Nice job sticking with the lift and grinding it out. Is 'the sweep' that thing that happens with maxes where the bar moves more horizontally up the chest toward your face before it starts moving more up toward lockout? If so, I think you did a really good job of minimizing that and staying in a good position.

That is exactly what I mean by sweep. The bar path makes almost a "U". It's something I picked up somewhere along the way and it's definitely been holding me back.

165 looked good! 'mirin those 150 paused squats!

Thanks! I honestly never thought I would get this far. I thought squats were not going to happen for me. I started back to physical therapy and I have been doing that once a week. I know that helps.

[penny0527]

Thursday 2/9/17 - CG Decline & Slingshot

CG Decline
65x6
85x4
100x3
120x2
135x6
150x3 current 3RM
155x2 (fail 1) rep PR
120x8

Slingshot
135x8 current 3RM
135x8

OHP
45x3
50x3
60x3 (55 lb bar not availble)

CG Cable Row
90x12x3

Plate Shrug
45'sx12x3

Bent over DB Fly
20'sx12x3

Hammer Curl
20'sx12x3

Calves

Abs
100 reps



That 155x2 on decline is a rep PR but I couldn't get excited because I failed the 3rd rep.

The 8th rep on slingshot locked out slow but it's my current max at 8 reps so it's probably to be expected. My video says "135x1" instead of 135x8 so I'll fix that later.