TINAs nutrition and training log

[tina722]

I just started to wear my oly shoes for front squats again

Once I made the switch it is hard to go back to normal shoes. I had to use my running shoes in Colorado - I felt awkward - no push, feet moving too much. I think my preference for "stuff" now is: shoes, knee sleeves, belt, wrist wraps


****

Friday 1/11/13

15min on treadmill, some stretching

Back squats
45x10
95x5
115x5
135x3
155x3
165x2
175x2
- all beltless, and moved my feet closer together, which took the pressure off my groin, it also made it a million times harder to get low.
- 175 was probably high
- day 16( yes I am counting yesterday. )

Pullups
BWx8,6,6
15x5,5

OH extensions
35x8(x4)

Handstands/shoulder taps (forgot how scary these are...)

- had the luxury of mostly working from home yesterday, which I think helped groin tightness
- lots of ice/rest/food
- one more day?

[tina722]

Saturday 1/12/13

Back Squats - Day 17
5@95, 115,135
3@ 155, 165, 175
1@185 <- beltless PR, felt good and should have tried 195, but was nervous
(add belt)
1@195, 205, 215,220, 225 PR
2@185
5@135(x2)

- even though I did squat the previous two days, the decreased volume still allowed me to recover and I felt good today. no wrist, groin, hip trouble whatsoever
- still kept the volume low today to avoid pushing it too hard, now I'm wishing I had done a little bit more

Machine squat
4 sets @10 (2pps)

RDL
145x10 (x2)
165x10

Glute kickbacks
4 sets

Incline press
35x10 (x4)


- Really happy with today. I'm tempted for two things: end the challenge today on a good note or try for one more day
- I have to work tonight and tomorrow morning, so schedule will likely determine if I make it to the gym tomorrow

[tina722]

- I worked on not doing the 'hip thrust' today.
- Even 220 feels heavy, the hardest part about going heavier is not giving up mentally.

[gobbles23]

Awesome job Tina!!! Congrats!

[geek23ka]

tina two plates for squats.

WOOHOO!! had you dont it before? bc that was awesome. congrats!

[cmg1976]

- I worked on not doing the 'hip thrust' today.
- Even 220 feels heavy, the hardest part about going heavier is not giving up mentally.[/QUOTE]

Nice! You inspire me

[Boomer29]

Awesome good job!

[dreahere]

Most excellent PR. Congrats!

[beatha]

Excellent Squat, way to keep pushing congrats on PR.

You must spread some Reputation around before giving it to tina722 again.

[wakechica]

Saturday 1/12/13

Back Squats - Day 17
5@95, 115,135
3@ 155, 165, 175
1@185 <- beltless PR, felt good and should have tried 195, but was nervous
(add belt)
1@195, 205, 215,220, 225 PR
2@185
5@135(x2)

- even though I did squat the previous two days, the decreased volume still allowed me to recover and I felt good today. no wrist, groin, hip trouble whatsoever
- still kept the volume low today to avoid pushing it too hard, now I'm wishing I had done a little bit more

Machine squat
4 sets @10 (2pps)

RDL
145x10 (x2)
165x10

Glute kickbacks
4 sets

Incline press
35x10 (x4)


- Really happy with today. I'm tempted for two things: end the challenge today on a good note or try for one more day
- I have to work tonight and tomorrow morning, so schedule will likely determine if I make it to the gym tomorrow

Sweet PRs!!!! *proud*
That's you over the 100kg mark

[Romina81]

Yay!
You got your goal of 225 that must feel sweet!

It is more of a mental thing isnt it...did you ever try squat walkouts?

I'm thinking of giving them a try, never done them before but it makes sense.

[tina722]

thanks ladies!!

I'm still grinning about it (and watching the vid a few more hundred times...). It was my first time getting 225, next goal is officially 250, then 2xBW. So 25 and 45lbs away.

R- I have never done walkouts. They do sound like a good idea. I have done 'quarter squats' with 225 - they were fun, but it felt kinda silly.

Here's my plan (writing it out, so I can hopefully stick to it)
Sunday (today): squat if time
Monday: rest
Tuesday: upper body
Wednesday: rest
Thursday: upper body
Friday or Saturday: Squat??? maybe....

Official deload until the 27-28. Hopefully should get a day of snowboarding in!! I'll be in Breckenridge.

tried to rep- but I have to spread the love some more...

[gobbles23]

AHHHH! Have fun snowboarding!

[tina722]

^^ I'm excited!! but I was blown away by lift ticket prices.

****

Made it out to the gym. 30 min only.

Back Squat- Day 18
5@95, 115, 135, 155, 165
3@175, 185
1@ 195, 205(x3), 215(x2)
5@165(x2), 135(x2)

- 215 was slooow going up
- Now, I'm really done with this challenge.

[AD1984]

Very good, Tina! I'm proud of you. Enjoy your rest, you've earned it.

[Worcestershire]

I don't know what else to say but seriously amazing job. Have a great time snowboarding, and when you get back at it, I'm sure you'll be hitting your new goals in no time!

[tina722]

Thanks AD, worcestershire.


****

Tues 1/15/13

- it was a little wierd not squatting yesterday. I had soo much time and did so much work. Very strange.

BB bench
45x10
65x10
85x5
95x6
100x6(x4)
- technique is feeling solid to me, although I'll probably try to get some videos up and then you all can help me make it better.

CGBP
65x9(x4)

Incline bench
32x8 (x4)

Pendelays (finally tried them!!)
135x5 (x2)
145x5(x2)
- need to do it a couple more times, to feel more comfortable with these, but I think they'll stick around for a while

BOR
95x10 (x3)

Lateral raises

fun workout. I'm excited to see some upper body growth/increases. Probably will go back to upper/lower, but just keep squatting as often as possible.

[Redfizz]

the hardest part about going heavier is not giving up mentally.

Wow. That just about sums it up, doesn't it?

Loved the video.

[tina722]

Bored and trying to avoid work - here's the 18 days of squats. I only listed the heaviest sets done for that day. I also listed the sets done '10x3', so I will know that total reps were high for that day. I've been thinking about calculating total poundage lifted for each day.

12/27/12 - day 1
3@ 190

3 @135 (x10) w/ 30sec rest

12/28/12 - day 2
200x1

10x3 @135 w/30sec rest

12/29/12 - day 3
205x1

10x3 or 4 reps w/ 30sec rest

12/30/12 - day 4
195x1 (x3)
200x1 (x3)

145 x 3 or 4 reps (x10) w/ 30sec rest

12/31/12 - day 5
200x1

1/1/13 - day 6
200x1
205x1
210x1 PR
215x1 PR - ugly, but I got it up

145x3 (x10) 30 sec rest

1/2/13 - day 7
4 sets of 8-10 front squats @ 95#
2 sets of 12 back squats @ 95#

1/3/13 - day 8
195x2 *
200x2 * best two sets
205x2 - PR for reps

145x8
145x3 (x6) 30sec rest

1/4/13 - day 9
205x2
210x1(x2)

135x10
135x3(x6) 30sec rest

1/5/13 - day 10
195x3
200x2
205x2
190x2(x3)

1/6/13 - day 11
190x2
195x1 (x2)
200x1 (x2)
205x1
210x0 <- hit the rack stepping back, lost my tightness
210x1

1/7/13 - day 12
2@190, 195, 200
1@ 200,200,195, 190(x7) <- 10 singles done here.

1/8/13 - day 13
2@205(x2)

8@145
3 or 4 @145 w 30sec rest


1/9/13 - day 14

3@175, 185, 195, 200 rep pr
2@ 205, 205, 210, 210 rep pr

1/10/13 - day 15
Squats
1x5@95
2x5@115

1/11/13 - day 16
165x2
175x2
- all beltless, and moved my feet closer together, which took the pressure off my groin, it also made it a million times harder to get low.


1/12/13 - day 17
1@185 <- beltless PR, felt good and should have tried 195, but was nervous
(add belt)
1@195, 205, 215,220, 225 PR

1/13/13 - day 18
1@ 195, 205(x3), 215(x2)

[dreahere]

Bored and trying to avoid work - here's the 18 days of squats. I only listed the heaviest sets done for that day. I also listed the sets done '10x3', so I will know that total reps were high for that day. I've been thinking about calculating total poundage lifted for each day.

I'd be interested in this!

[tina722]

Here are the poundage per day: included all weights (95lb and up)
1 9695
2 7210
3 8809
4 8935
5 6235
6 11370
7 5700
8 9100
9 11330
10 6600
11 8350
12 7355
13 9400
14 9980
15 1625
16 2600
17 6175
18 8645

[tina722]

I'd be interested in this!

haha, you were fast. I decided I was interested, and it didn't take as long as I feared. I can't really make any conclusions.... too high poundage (the 1100days) had very low following days.

If anybody sees anything, I'm all ears.

Day 10 was when my hip started hurting.
Day 15&16 were low volume.
Day 6 & 17 were weight PRs (215 &225)
Day 8 & 14 were rep PRs

[tina722]

poundage.png

not sure if this makes it easier to see. Lots of up and down.

[lilOwl]

I'd be interested in this!

Just interrupting my lurking to say I did this the other day, just out of curiosity and it really puts the DOMS into perspective!

Also, great journal you have here Tina! I will definitely be lurking regularly

[dreahere]

This is very cool.

I just totaled up yesterday's box squats which I thought were sh*t and (counting warmups, but still) I at least did enough volume to get 8150. Makes me feel better about them somehow

[geek23ka]

Attachment 5287883

not sure if this makes it easier to see. Lots of up and down.

yeah, it does look pretty steady with low and high volume days until your hip started giving you trouble.

that volume was insane.

[tina722]

Just interrupting my lurking to say I did this the other day, just out of curiosity and it really puts the DOMS into perspective!

Also, great journal you have here Tina! I will definitely be lurking regularly

Hi! Glad you stopped by. The numbers are interesting, but it's hard to know how to judge it. Please feel free to throw your form comments in.

This is very cool.

I just totaled up yesterday's box squats which I thought were sh*t and (counting warmups, but still) I at least did enough volume to get 8150. Makes me feel better about them somehow

You are strong drea - and box squats are a whole new ballgame. I wouldn't want to do those with a ton of volume.

My average was 7728...I wonder if in the future, when I repeat this, I should plan for days to be in the 6000-9000 range. Although hopefully I'll be lifting heavier then.

yeah, it does look pretty steady with low and high volume days until your hip started giving you trouble.

that volume was insane.

It does include all warmups - so it's not that high in volume. I really find singles pretty easy. I could recover in a 1-2mins. The 5 reps took me forever to recover from.

****
PS. I got 10hrs of sleep last night. No gym today.

[Redfizz]

Stepping out of lurkdom. Those numbers are insane! Love your journal, btw.

[Boomer29]

HahA cracked me up with all the different numbers, very cool.

No suggestions you kick az!
Snowboarding fun fun, I don't think I'll make it to the slopes this year.

[tina722]

Stepping out of lurkdom. Those numbers are insane! Love your journal, btw.

lol. no lurking allowed!!

HahA cracked me up with all the different numbers, very cool.

No suggestions you kick az!
Snowboarding fun fun, I don't think I'll make it to the slopes this year.

It is fun and I can't wait to go snowboarding! Snow wasn't so great earlier this year, so hopefully it's picked up.


******

Thur 1/17/13

BB bench
85x5
95x5
105x5(x4)
- still feeling easy/good and no shoulder pain.

OH press
30x8 (x4)
dropto 30x4(x3) (30sec rest)
- much better than last time
- dropsets to work on getting DBs up

Pullups
Bwx8,6
15x5(x3)

Face pulls/pulldowns
4 sets

Curls/front raises

fun workout. everything is going up except for pullups.