K's 5/3/1

[K11]

11/4/09

TRAINING - Bench max, week 3
GOOD DAY!! Ok, so I get to the gym pretty late, feeling lethargic, but looking forward to benching. As I warm up and stretch I feel weak and nasty, thought my form was off on the first couple sets of bench, but once I hit 85 I'm like yessss gonna git er done tonight!! My previous PR with 115 was 6, so I said I'd be happy with 7, but I just cranked those bitches out and ended up with 10!!! That gives me an estimated max of ~155!! I could really see a difference in the way I handled those last few reps, compared to how I would have handled it a month or two ago. Previously I would have quit the set when I started feeling fatigued or anticipating a sticking point that I'd fear my spotter would have to rescue me from. But NOW I get to rep 7 or 8, and I tell myself there is no alternative but to keep on. I take a second to check my form, take a big breath and focus on activating everything throughout the lift. Go go triceps, front delts, lats, leg drive...which I am finally getting the hang of now. Everything else I did was pretty standard, except I skipped the incline work because by the time I got around to it at the very end, my tris were so slammed I could barely rep 85lbs, haha.

Anyway, my news, and why I expedited my training. I'm going up to Boston on November 14 to train with Matt (my trainer who migrated up there) and a bunch of his pals. I believe we'll be benching and I CAN'T WAIT to show off my new and improved powerlifting accomplishments, and meet his training partners who will be an invaluable resource. Woooo so exciting!!

Also, this PR is dedicated to my favorite programmer, whose dedication to data integrity postponed a massive website update at work and facilitated my getting to the gym to bench. I'd like to think my gym schedule is secondary to job priorities, but it probably didn't hurt that I bitched constantly about having to stay too late. Nobody wants to hear me whine like a 5yr old. So THANKS BRAH!! MUSCLE MILKKKK!!

Bench Press
bar x 10
65 x 10
85 x 5
90 x 5
100 x 3
115 x 10 PR!!!

One Arm Shoulder Press
27.5 x 10
30 x 10, 10, 10

One Arm DB Rows
50 3 x 10

Bar Extensions
bar x 10
50 x 10, 10, 9

Rear Delt Raises
17.5's 4 x 10

Bicep Curls
22.5's 3 x 10

[K11]

11/5/09

TRAINING - Squat/DL max, week 3
This was VERY nice! I'm posting this so late after doing it that I can't entirely recall the finer mental points of the day, but as I can recall, I was very pleased with all this. Of course these are still the light weights from last cycle so I can't use them to calculate a one rep max or anything. Next up, things will get a little heavier so we'll see how I do with that.

Squat
bar x 10
65 x 10
95 x 10
120 x 5
135 x 3
155 x 20 PR!!

Deadlift
135 x 5
155 x 5
175 x 5
190 x 12

Good Morning
95 x 10, 10, 10

Leg Extension Machine
105 x 10
120 x 10
135 x 10
150 x 10

Hip Abductor Machine
110 3 x 10

Back Extension
50 lbs 4 x 10

[K11]

11/7/09

TRAINING - Bench assist
Did some stuff, felt weaker than usual on the military presses, unstable on the flat DB presses, and I did tricep pushdowns for the first time in forever, with only 30lbs on the machine?? This is on the new machine though, on the old one I did 60 lbs, so I guess numbers don't mean anything. Lots of volume today as well...I should probably quit that and only do what's on the schedule.

Flat DB Press
35's x 10
40's x 10, 10, 10

Military Press
50lbs bar x 10
60lbs x 10
50lbs x 9, 9

Lat Pulldown
85 x 10
100 x 7
90 x 10, 10

Lateral Raise
20's 4 x 10

Front Raise
17.5's 4 x 10

Triceps Pushdown
30lbs 4 x 10

Chest Fly Machine
60 x 10
85 x 7
60 x 10, 10

Bicep Curls
20's 3 x 10

[K11]

11/10/09

TRAINING - Bench max, week 1
How about this. Last cycle's week 1, I did 100 x 15 and thought that was pretty rad. This time I did 105 x 17! That gives me an estimated max of 165?!!?! No way. But it is still awesome to set PRs every week. My assistance work is still not progressing much, but that's good because I give the max effort movement all I got. I did bent rows for the first time in long time and was sort of miffed that 95lbs didn't seem as easy as I thought it would. I definitely want to get a lot of benefit out of these, but I think I'll stick with the light weight and focus on the peak contraction.

Bench Press
bar x 10
65 x 10
85 x 5
95 x 5
105 x 17 PR!!

One Arm Shoulder Press
27.5 x 10
30 x 9, 10/7, 10

Bent Rows
95lbs 4 x 10

Bar Extensions
bar 4 x 10

Rear Delt Raises
17.5's 4 x 10

[Big Sexy J]

You must be lowballing your numbers a lot to hit that many reps. But still, good job on the PRs.

[K11]

11/13/09

TRAINING - misc day
This was intended to just stretch me out prior to TPS BENCH DAY on the 14th, because I get paranoid about forgetting how to lift if I don't do so for a couple days. So all light weights and super quick.

Bench Press
bar x 10
65 x 10
85 x 10
95 x 10, 10

Military Press
22.5's 4 x 10

Bent Rows
90lbs 4 x 10

Squat
85lbs 4 x 10

Single Leg Press
lvl 3 3 x 10

[K11]

11/14/09

TRAINING - Benching at TPS!
I made the drive up to Everett, MA to see Matt, meet some of his friends, and bench. I had a blast!! I was the only chick there, and at first I was a real puss about "claiming my space". 20 other guys were warming up with 2x my max so I didn't really want to request that they take everything off the bar just for me, then put it all back on again, so I figured I would just stay out of the way, and watch and learn. I was not familiar with this sort of bench day, but that is not a very alpha attitude to have, shame on me! So Matt calls me out and says I just gotta get to it and stop being a freakin head case, which I would say is an accurate assessment of me. At this point I got acquainted with his old training partners from CT who were incredibly nice and made sure I got on the bench.
I worked up to my current max of 135, which was easier than ever. We decided to go for a new max, but I said to put something on the bar and not tell me what it was, which has historically been the best way to get me to bench something. Turns out it was 155, and it failed about 2" off my chest. They said they could tell I definitely had the strength for it, but fell flat at the bottom. Next, I benched 145 for a 10lb PR, which is still pretty legit! Afterwards I did some board presses with the 155. I think if I can take 155 to a 2-board 5 times, I should be able to bench it once. That's my end-of-year goal.
Most importantly, I ended the day with some new training partners, as they invited me to bench with them every week. Of course I miss Matt, but these guys are great, and I'll learn tons from them. There's a lot to look forward to now, and I am more motivated than ever to get stronger and finally compete!

Bench Press
bar x 10
95 x 10
115 x 3
135 x 1
155 x 0
145 x 1 PR!
2 board - 155 x 5
3 board - 155 x 7

One Arm Shoulder Press
30 x 10
35 x 10
30 x 10

Bent Row
115 3 x 10

[K11]

11/15/09

TRAINING - Squat/DL max, week 1
This was really lame, but I won't beat myself up about it too much because I know I'm capable of so much more with this, and shouldn't expect to hit PRs when I am exhausted and not having my head totally in the game. Next week will be a vast improvement.

Squat
bar x 10
65 x 10
95 x 10
135 x 5
150 x 5
170 x 10

Deadlift
135 x 5
155 x 5
180 x 9 (boooo...)

Single Leg Press
lvl 3 4 x 10

Quad Extension
135 x 10
150 x 10
135 x 10, 10

Back Extension
55lbs 3 x 10

[K11]

You must be lowballing your numbers a lot to hit that many reps. But still, good job on the PRs.

Yes, my training maxes are significantly lower than my actual maxes. For instance, this cycle I am working off a bench max of 125, just so I can get tons of reps in. It is definitely working though, as I raised my bench 10lbs in a month, and expect to be pleasantly surprised next time I max on squat and deadlift. Thanks for reading =).

[K11]

11/17/09
TRAINING - Bench Assist
I lifted at the Ridgefield gym, which is woefully unequipped for anything I do. Luckily it was just bench assist day so I could use DBs. Judging from these crappy numbers I must have been feeling under the weather, or my shoulder was just really screwy. I also didn't get in a proper warmup. Anyway this is how it broke down.

Flat DB Bench
35's 4 x 12

Military Press
20's x 10
50lb bar x 9, 9, 8

Lat Pulldown
lvl 8 x 10, 10
lvl 7 x 10

Lateral Raise
20's 4 x 10

Front Raise
15's 4 x 10

Bicep Curls
20's 4 x 10

[K11]

11/19/09
TRAINING - Squat max, week 2
This was really bad. I could deal with the 170 x 10 last week (when prior I got 155 x 20). But this week I only just met the rep goal - 180 x 3. And it was so weird, I did a set of 3 with 170 and the bar felt SO light on my back, and then I felt buried under 180. That's what happens...a heavy weight comes along and I forget my form entirely, because I don't even think I can count those reps as a squat. This is unacceptable. Maybe I have been slacking on my leg training because benching has been so exciting? And then holding just 115 for romanian deadlifts killed my grip - it felt heavier than when I actually deadlift bigger numbers. Ok, plan of attack - what aren't I doing that I should be?
1) Heavy ab work
2) Foam rolling/stretching AFTER every workout
3) Glute activation work (bc they were dead in the water today)
4) More varied assistance work? (lunges, step ups (ew))
So I'll implement those and repeat these squat numbers. Because there is no way I should be this low.

Squat
bar x 10
65 x 10
95 x 10
135 x 5
150 x 3
170 x 3
180 x 4, 3

Romanian Deadlift
115 4 x 10

Back Extension
60 4 x 10

...and that is all

[K11]

11/20/09
TRAINING - Bench Max, week 2
Well, I redeemed myself from the last abysmal squat day and hit a new rep PR with 115. I'm really proud of myself for getting that 11th rep, because I remember when I would have given up right off the chest, but I powered through when I thought I wouldn't get it. Or perhaps, I thought that I would =). Then I did some assistance work, and at the end I thought I had forgotten something (I didn't have my sheet with me) so I went to do some Incline DB pressing with 35's and after I lowered them for the first rep, I felt searing burning pain in my left shoulder, like I had torn something. So I freaked out and stopped right there. I am writing this days after the fact and my shoulder is now fine (I mean, it's still screwed up, but fine compared to what I thought it was). Weird.
Also, there was a pushup contest at work, but only for me. I am very confident in my pushup prowess so I was about to bang out a million of them, but they said my chest had to touch the ground. WTF who does them that way?! So my goal was 45 but...I only did 43. I really thought I'd get more, but they thought I'd only get 17 so I must have done ok. According to army standards, that would have earned me a 96% on the pushup test. Not too bad.

Bench Press
bar x 10
65 x 10
95 x 10
105 x 3
115 x 11 PR!

Bar Extensions
bar x 10
50 x 10, 10, 10

Bent Rows
95 4 x 10

One Arm Shoulder Press
27.5 x 10
30 x 10, 10, 10

[K11]

11/23/09
TRAINING - Bench assist
Not a bad day, overall. I was reminded of how weak I am on barbell military pressing, but that just means I have to be more diligent in using the BAR. I watched biggest loser the other day and they were military pressing 20lb DBs. Like...I've been 1 arm pressing 30lb ones and thought that was ok but CLEARLY not. I gotta get my overhead pressing power up. Turns out I forgot to do it on the 5x5 rep scheme so I'll try to remember that next time. After that I did some flat benching with the bar, rather than dumbbells. DBs are good for stability and unilateral work, but they are too painful for my shoulder. I will probably flat bench twice a week in this case, or maybe do some incline bar work. I guess the tradeoff for stability will be the ability to use more weight and not tear up my shoulder. I've been trying to get to 100lbs for 4x10 on the lat pulldown for awhile now and I keep sucking. Maybe because I always do them close to last? Either way I feel like I should be there by now. Front raises were ok and didn't hurt my shoulder, thankfully.

Military Press
bar x 10
55 x 10
65 x 7, 7
bar x 8

Bench Press
bar x 10
65 x 10
95 x 10, 10, 8

Lat Pulldown
85 x 10, 10
100 x 6
85 x 10

Lateral Raise
20's 4 x 10

Front Raise
17.5's 4 x 10

Bicep Curls
25's x 10, 5
20's x 10, 10

[K11]

11/24/09
TRAINING - Deadlift max, week 3
Time for a reality check. 200 x 8 is a FAIL if you had more in you, which you did, especially with the chalk (which I looove). So, here are some resolutions:

1) Grip fail is no longer a factor with the chalk. Don't let go and don't ever use grip as an excuse again.
2) Rep it until you pass out. The last rep won't even get off the ground if you're doing it right.
3) For fcks sake don't be afraid of looking like a tomato-faced jackass. If you stop short one more time because you're afraid you look like you're trying to hard, I will make you do 20rep squat sets every day for a week.
4) You can also be loud if you want. It's a gym not a church.
5) Keep your HEAD UP. Focus your glutes, keep your abs and back tight, take a big breath and push against the belt before each rep.

Ok that's it for now. I have now declared that I will deadlift to my maximum capabilities, and it will be so. If the chicks on youtube can do it, so can you. I don't know how I feel about walking lunges. The good mornings, I think, did nothing for my glutes (because I didn't activate them...). My butt is not as sore today as I think it should be, which means I was doing something wrong! Next cycle is going to own.

Deadlift
135 x 5, 5
160 x 5
180 x 3
200 x 8 PR...but eh

Walking Lunges
27.5's 4 x 10

Good Morning
95 x 10, 10
105 x 10, 10

Hip Ab/Adduction
both 100lbs 3 x 10

Back Extension
60lbs 4 x 10