Penny's Training Jounal

[penny0527]

Monday 4/3/18 - Bench Press

Bench Press
65x3
85x1
100x6
105x6
90x8

Slingshot
125x1x3 paused

CG Bench
75x8x2

DB Press
15x35
25x25
25x25

DB Row
25x12x3

Plate Shrug
45'sx12x3

Abs
50 reps

I guess I did not video this session. Just found a couple of pictures like I hit the wrong button

My lower back was getting aggravated during bench but it wasn't intolerable.

[penny0527]

Tuesday 4/4/18 - Back Squat

Back Squat
45x3
120x2x6

Paused Squat
95x3x2

Wide Squat
75x10x2

Abs
50 reps



I'm weak and my endurance sucks right now. So tired from little bit of squatting.

[penny0527]

Thursday 4/6/18 - CG Decline

CG Decline
85x3
100x1
115x6
120x6
100x8

CG Bench
80x8x3

DB Row
25x12x3

Plate Shrug
45'sx12x3

Abs
50 reps



My lower body is SO SORE from Tuesday getting on and off the bench was a bitch. I didn't fully set up for CG bench because it killed my legs. Probably not much leg drive on those.

[penny0527]

Friday 4/7/18 - Front Squat

Front Squat
45x3

Had to pull the plug. My body is completed F'ed from squats after the time I had to take off. Wade suggested I get some Nuuns to see if it helps with recovery.

[HARRYBEAST]

Nuuns???

Also what is the over/under on if you ever get caught up in here?

[penny0527]

Nuuns???

Also what is the over/under on if you ever get caught up in here?

Electrolytes. Wade said they may help but they can't hurt.

If you bet on me catching up.....you'll lose. Even if I do catch up it will likely be short lived.

[penny0527]

Monday 4/9/18 - Bench Press

Bench Press
65x3
85x1
105x6
105x6
90x8

Slingshot
125x1x3 paused

CG Bench
75x8x2

DB Press
15x35
25x25
25x25

DB Row
25x12x3

Plate Shrug
45'sx12x3

DB fly
20x12

Hammer Curl
20x12

Abs
75 reps



Bench felt heavier than it should have. Still trying to get my strength back.

[penny0527]

Tuesday 4/10/18 - Back Squat

Back Squat
85x2x6

Medium Stance Squat
45x6x2

Step up (to bench)
BWx20x2

Abs
50 reps



Feeling much more recovered than I was Friday. I was pretty miserable all weekend but by Monday I was OK. Eased back into squatting today.

[HARRYBEAST]

Can you send me a notification when you catch up enough to be in shorty shorts again?

[MatTheCur]

Can you send me a notification when you catch up enough to be in shorty shorts again?

Seconded.

[penny0527]

It's close. Summer is moving in....

[penny0527]

Thursday 4/12/18 - CG Decline

CG Decline
85x3
100x1
120x6
120x6
100x8

CG Bench
85x8x3

DB Row
25x12x3

Plate Shrug
45'sx12x3

DB Fly
20'sx12x2

Hammer Curl
20'sx12x2

Abs
100 reps

[penny0527]

Friday 4/13/18 - Front Squat & Deadlift

 Front Squat
95x1

Trap Deadlift
145x1

Conventional Deadlift
135x1x8



At first I cringed at these numbers because they are so light. It was probably for the best though because the front squat must have shifted my pelvis. After conventional my lower back on the right side was fired up. Probably one caused the other. Time to get back to physical therapy.

[HARRYBEAST]

come on were on April and still no shorty shorts?

[MatTheCur]

come on were on April and still no shorty shorts?

*May

Why are the numbers so light? I must have missed something...

[HARRYBEAST]

*May

Why are the numbers so light? I must have missed something...

wrong sir read the post she is on April

[MatTheCur]

wrong sir read the post she is on April

Yeah, but we're in May and she should have posted booty shorts by now. No matter where she is in the catching up.

So, I'm not wrong.

[tina722]

^^Seriously, Texas is in the 90s by now, even in April it was at least 70.

[penny0527]

Shorty short season is in full swing in Texas

[penny0527]

Monday 6/18/18 - Bench Press

Bench
65x3
85x2
100x1 paused
115x1 paused
125x1 paused

Slingshot
125x6
125x6

CG Bench
90x8x3

DB Press
15x35
25x25
25x25

Abs
50 reps



I'm never going to catch up so I just skipped posting the last two months of training. The jist is my back is still not back to "normal" and squats and dead have been light. Bench is trying to make it's way back to old numbers but it's been slow going. I called my Ortho Dr on Friday to renew my prescription for physical therapy and they sent the orders to their facility rather than the therapist I always see. I got that fixed and found out they only sent orders for my neck even though I asked for neck, lower back and hips like before. I have to get that rectified tomorrow because my lower back is the most glaring issue right now. It's not only affecting my lifting it's affecting my every day activities. Now onto this week's training....

Paused 115 - bar path was sh!t on the way down. Wasnt even heavy so I just didn't stay tight enough. Paused 125 was hard but not impossible. Definitely not fast but it went up and since I have not done much paused work this year I'll take it.

The last CG set was the hardest to hammer through without stopping. I think I'm tiring easily right now. My training lately has been at most two types of bench like 6,6,8 and then close grip or 6,6,8 and slingshot. Taking it back to 3 major lifts again is going to take some conditioning.

[HARRYBEAST]

Glad to see you back at it
and by back at it I mean wearing the short shorts
Hope you stick around now

[LunaLifts]

Saw the 6/18/18, and though damn she got caught up fast until:

I'm never going to catch up so I just skipped posting the last two months of training.

Lol.

The jist is my back is still not back to "normal" and squats and dead have been light. Bench is trying to make it's way back to old numbers but it's been slow going. I called my Ortho Dr on Friday to renew my prescription for physical therapy and they sent the orders to their facility rather than the therapist I always see. I got that fixed and found out they only sent orders for my neck even though I asked for neck, lower back and hips like before. I have to get that rectified tomorrow because my lower back is the most glaring issue right now. It's not only affecting my lifting it's affecting my every day activities.

I hope you can get into PT soon, and get this stuff sorted. My lower back, and shoulder have been a problem for years, I know how much it sucks to just keep tying to work through it.

Nice weight on those db presses, and pauses.

[JSClen]

massive jump in sessions but I feel like the timeline has been corrected. welcome back, McFly!


sorry to hear that you have all this stuff to workaround. I know the feel of frustration of having workouts dictated by limitations rather than goals.

[penny0527]

Glad to see you back at it
and by back at it I mean wearing the short shorts
Hope you stick around now

Thanks

Saw the 6/18/18, and though damn she got caught up fast until:


Lol.


I hope you can get into PT soon, and get this stuff sorted. My lower back, and shoulder have been a problem for years, I know how much it sucks to just keep tying to work through it.

Nice weight on those db presses, and pauses.

My back was much better while I was going to physical therapy regularly but I aggravated it a few months ago and it's not been the same since. The nerve down my tailbone is fired up which means my pelvis is shifted. I also have pain that shoot down both legs when I'm sitting.

massive jump in sessions but I feel like the timeline has been corrected. welcome back, McFly!


sorry to hear that you have all this stuff to workaround. I know the feel of frustration of having workouts dictated by limitations rather than goals.

I just don't have time to edit all those videos and post all the previous session's so I gave up. I'm going to try to stay curent now but my time is very limited these days.

It's frustrating but at this point I'm glad to be doing something. I had a miss a couple of sessions when my back was really bad and I hated that.

[penny0527]

Tuesday 6/19/18 - Back Squat

Back squat
45x3
130x2x5

Paused Squat
100x3x2

Wide Squat
75x10x2

Step up
BWx20x3

Abs
100 reps



The 1st squat set felt heavy....not like 130. The 2nd set felt like the first rep may have been shallow. I'll have to check the tape...

I pulled my stance out a tad in hopes it would help me push my knees out rather than pushing my butt back. I have to be mindful because too wide makes my hips hurt more than usual. Discussed this all with Wade and he was supportive of the stance change. We will see what impact it has moving forward. During the Paused squats I felt more on my heels than usual. Maybe the stance change.

I had a dr appt this morning so I did not have to get up as early. I still woke up at 3:45am (force of habit) but I didn't get out of bed until 5am. I didn't feel so much like the walking dead as I do when I lift at 4am. I've been getting up early for a few years now but I don't ever seem to get used to it.

[HARRYBEAST]

I find that 10 minutes on the bike helps me both get warm and wake up a little

[penny0527]

I find that 10 minutes on the bike helps me both get warm and wake up a little

I've been thinking about getting a treadmill. I hate the stationary bikes.

[penny0527]

Thursday 6/21/18 - CG Decline

CG Decline
85x3
115x2
130x6
135x6
115x8

OHP - strict
65x6x3

DB Row
25'sx12x3

Plate Shrug
45'sx12x3

DB Fly
20'sx12x2

Hammer Curl
20'sx12x2

Abs 75 reps

[penny0527]

Friday 6/22/18 - Front Squat & Deadlift

Front Squat
105x1 paused

Trap Deadlift
255x1

Conventional Deadlift
201x1x12



The nerve down my tailbone has been really bothering me lately. My PT said that means my pelvis has shifted. The only way I know to fix it is to get someone to push against my knee which I always forget to have my husband do when he's home. This morning I started wondering if using my band I have wrapped around the rack would help. I put the band around my ankle and stretched my left leg front and back. It actually gave me the tiniest bit of relief. I think that's the only way I made it through deads.

[dougefresh93]

hope u and the hubby had a happy 4th Penny!