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  1. #151
    Monsta Big_Sky_Guy's Avatar
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    Nothing wrong with having the right tool for the job!
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  2. #152
    Registered User 2ndfloor's Avatar
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    ^

    Back to deadlifts again after a 2.5 week break. I lost strength in the meantime.

    warm up with 1x10 bar, 1x5 at 135 lbs., 1x5 at 155 lbs., 1x5 at 175 lbs.
    1x2, 1x3 deadlifts at 195 lbs. with left hand pronated

    I wanted to do 1x4 for this workout because I did 1x4 at 195 lbs. with right hand pronated last time, but the grip wasn't holding up. I've known for some time that the grip is an issue on the left side, so I've vowed to do some isolation grip work.

    One-armed dumbbell snatch
    warm up with 1x5 at 20 lbs., 1x5 at 25 lbs.
    3x5 work sets at 30 lbs.

    Very high rack pulls for grip training
    1x3 each side with 220 lbs., hold for 5 seconds.
    I might get more out of this if I tried it for 10 seconds with 215 next time.

    Ouch. My forearms are going to be sore tomorrow.
    Last edited by 2ndfloor; 03-12-2012 at 12:06 PM.
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  3. #153
    Registered User 2ndfloor's Avatar
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    Yep. Sore forearms... and back from yesterday.

    Bench day!

    warm up with 1x10 bar, 1x5 70
    5x5 bench 90 with 4 min. rest between sets (first time at this volume with this weight!)
    5x5 incline dumbbell bench 35 with 3 min. rest between sets
    3x8 triceps push downs 40 using rope attachment w/o those knobs at the ends (gripping muscles were surprisingly cooperative)
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  4. #154
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    Grip seems to come with time...I remember I stuggled with RDLs for a long time cuz I couldn't hold the dang bar for reps, even at like 95lbs.

    Good numbers!! It'll happen.
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  5. #155
    Registered User 2ndfloor's Avatar
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    ^Thanks for the encouragement! My dang forearms are just so weak right now!

    Bench day:

    warm up with 1x10 bar, 1x5 65, 1x5 80
    2x4, 2x3 bench 95 with 4 min. of rest between sets
    2x6, 1x4 dumbbell bench 40 with 4 min. of rest between sets
    2x8, 1x6 barbell skull crushers 40 with 2:30 min. of rest between sets

    I worked until failure with that third set of dumbbell bench--got partway up but then gravity took over and didn't drop the weights like I should have. Was worried that I sprained my pectoral muscles so stopped doing any more sets (wanted to do 4), but then I actually felt fine after the workout.

    Oops! Forgot to write an entry for my workout from yesterday:

    3x5 squat 125
    3x5 one-armed dumbbell snatch 30
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  6. #156
    Registered User 2ndfloor's Avatar
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    Quick workout due to needing to get ****loads of work done before tomorrow.

    warm up with 20, 25, 30
    3x5 one-armed dumbbell snatch 35 (1:30 min. rest between sets)

    3x8 wide-grip seated cable row 50 (2 min. rest between sets)
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  7. #157
    Registered User CathyVee's Avatar
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    I'm impressed with your 40 lb db bench. I die after 5 when I'm using the 35s. Really wish they had something in between or a way to add just a few pounds.

    Did you decide to get the squat shoes?
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  8. #158
    Registered User 2ndfloor's Avatar
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    ^Believe me, it took forever for me to make the jump from the 35's to the 40's. I waited until I could do a set of 8 before moving up, and even then, my first set with the 40's was only 2 reps. No squat shoes, yet. I've been wicked busy at work for the past few weeks, but things will settle down at the end of April. I think I'll order the shoes then when I can devote 100% to working out again.

    Short, quick workout b/c I still have ****loads of work. I hate doing these half-assed workouts, but then again, I figure it's better than nothing.

    Dumbbell bench:

    warm up with 20, 30
    1x5, 1x7, 1x6, 1x5, 1x4 dumbbell bench 40 (2:30 rest between sets)

    I had wanted to do 5 sets of 6 and really, really thought I could do it, because I wasn't barbell benching beforehand. But then I messed up on account of not eating enough for breakfast and lunch. I just felt tired from the get-go. I probably wasn't adequately warmed up for the first set, so I only made it to 5. I did an extra rep for set 2 to make up for it. Then I tanked for sets 4 and 5. I really shouldn't be so cavalier about not resting for the full 3-4 minutes between sets. I was in a hurry, but it wasn't worth it to rush.

    4x8 press 45 (2:30 rest between sets)

    Haven't been as diligent with the presses, lately. Gotta get back into them.

    Ok, getting back to work now!
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  9. #159
    PL Meet Incoming! MaliaBot's Avatar
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    I always feel conflicted about heavy weight + # of reps. So, in your case, if you hadn't done the extra 2...would you have tanked so hard in the 3rd set? That happens to me sometimes. Do I push it SUPER HARD and not get as many reps in next set or do I try for consistency?

    Anyway, good luck with all your work.
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  10. #160
    Registered User 2ndfloor's Avatar
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    ^Lol! That's the age-old conundrum, isn't it? If I succeed at getting all my reps and sets, I feel like I didn't shoot high enough; if I don't get all of them, I feel discouraged. Lol.

    warm up with bar, 65, 80
    4x4 bench 95 (4 minutes rest between sets) First time at this volume and weight! Yay!
    5x5 dumbbell bench 40 (4 minutes rest between sets)

    1x12, 1x10, 1x8 barbell skull crushers 30 (2 minutes rest between sets) Phew! My triceps were wasted after benching! 3x12 with the 30 lb. barbell used to be easy!

    Forgot to log in my Thursday workout. Did functional strength with the PT. I hate these things!

    Weighed in at 123 today. Have been making a half-a$$ed attempt to bulk. Not all that serious about it but just eating a bit more than what I'm used to.
    Last edited by 2ndfloor; 03-24-2012 at 11:12 AM.
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  11. #161
    Registered User 2ndfloor's Avatar
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    warm up with 20, 30
    5x5 one-armed dumbbell snatch 35 lbs. with 2 min. rest between each set

    4x7 seated cable row 60 lbs. with 2 min. rest between each set

    I want to get up to the 40's with the one-armed dumbbell snatch soon. The 35's still seem challenging but not extremely so. They are harder for me from an endurance standpoint than from a strength standpoint (I needed those 2 min. of rest between sets. Phew!). I wish my gym had 37.5 dumbbells. The Gold's Gym in the suburbs has them, but I don't want to drive all the way out there and then pay for a day pass just to use them. Grrrrr....

    Weight holding steady at 123. Would like to be 124 by May 1. I'd like to do this bulk slowly.
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  12. #162
    Registered User tina722's Avatar
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    Nice DB snatches! Those are fun ( and tiring).

    I'm with you on the only sorta bulking. Maybe it'll last longer this way though - slow weight gain.
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  13. #163
    Registered User 2ndfloor's Avatar
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    ^That's what I'm hoping. Also, I'm hoping that it would be somewhere between a recomp and a true bulk.

    warm up with bar, 65, 95, 135, 135, 155, 185
    1x5 deadlift 195 (right hand pronated)

    4x8 assisted pull ups with 40 lbs. of counterweight

    1x10 back extensions
    1x10 back extensions with 10 lb. plate
    2x10 back extensions with 25 lb. plate

    1x3 very high rack pulls for grip training 215 (both sides; held for ~5 seconds)
    I'm definitely weaker on my left side than on my right. I'm going to be serious about strengthening grip from now on.
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  14. #164
    Registered User CathyVee's Avatar
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    Originally Posted by tina722 View Post
    I'm with you on the only sorta bulking. Maybe it'll last longer this way though - slow weight gain.
    Originally Posted by 2ndfloor View Post
    ^That's what I'm hoping. Also, I'm hoping that it would be somewhere between a recomp and a true bulk.
    I'm with you both on this, as well. I feel like I've got too much body fat to bulk but I really want to build up some muscle.

    Are you using a double overhand grip for the initial sets on deadlift? When I DL'd on Monday I had to switch to mixed grip for the last set because I felt like I was losing my grip.
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  15. #165
    Registered User 2ndfloor's Avatar
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    ^Your percent body fat doesn't seem like it's high to me. But then again, I'm not good at estimating body fat. Maybe do a short bulk and see what happens?

    I use a double overhand grip until I get up to 135. My next warm up set is 155, and I need to switch over to mixed grip then. I'd like to be able to do double overhand grip on 155 soon, though. It's good that you're able to hang on that way until your very last set.
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  16. #166
    Registered User 2ndfloor's Avatar
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    I taught my last class yesterday, and the summer is officially here for me. There's still grading left to do, but it won't be that much.

    With the beginning of summer, I thought I'd restart my journal again. I will be able to get on a more regular schedule now.

    Shoulders day!

    warm up with bar x2, 55, 60
    4x5 press 65 lbs. with 3 minutes of rest between sets. My first time at this volume and weight!
    3x5 dumbbell lateral raise 15 lb. with 2 minutes of rest between sets.

    I had to cut my workout short to get back home and showered in time for a dentist appointment.

    I'm still experiencing what are--for me--extreme weight fluctuations. It can change 3-4 lbs. over 2 days. This has never happened until just recently. I wonder if it's menopause setting in. :/
    Last edited by 2ndfloor; 05-01-2012 at 07:51 AM.
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  17. #167
    Registered User 2ndfloor's Avatar
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    Yesterday was bench day with the PT. I wasn't entirely stoked about my performance, but I wasn't disappointed, either. It's been hard trying to get this strength back after a break from benching.

    Today was squat and upper back day.

    warm with with bar, 65, 85, 105
    3x5 narrow stance squat with 125 lbs. (3 minutes of rest between sets)

    I'm trying to control my descent more to see if that helps with staying upright. Basically, I was able to do the squats with no or only very little forward lean until my last rep of the last set which had a bit more lean. Sticking with the lighter weights while I'm correcting my form has been a good morale booster. I may not be recording the numbers I used to in my log 6 months ago, but at least I can feel good about my form improving.

    I had time to do one arm rows or assisted pull ups but not both today, so I chose one arm rows.

    3x7 one arm rows with 45 lb. dumbbell (2 minutes of rest between each set)

    I feel like I may be ready to move up to the 50's with these very soon. The upper back work has been helping my squats and deadlifts.
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  18. #168
    Registered User 2ndfloor's Avatar
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    Shoulders day:

    warm up with bar x2, 55, 60
    3x5 press 65 lbs. with 3 minutes of rest between sets. Ouch! I felt something pop in my neck on the last rep of the last set.

    3x8 dumbbell lateral raise 12.5 lbs. with 2 minutes of rest between sets. My neck feels out of sorts. I decided to end my workout here. I'm going to ice the area, and if it's not better by tomorrow, I'll see if my chiropractor can fit me in on Monday.

    Weigh in today was 123.75.
    Last edited by 2ndfloor; 05-05-2012 at 08:31 AM.
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  19. #169
    Registered User CathyVee's Avatar
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    Originally Posted by 2ndfloor View Post
    Yesterday was bench day with the PT. I wasn't entirely stoked about my performance, but I wasn't disappointed, either. It's been hard trying to get this strength back after a break from benching.

    Today was squat and upper back day.

    warm with with bar, 65, 85, 105
    3x5 narrow stance squat with 125 lbs. (3 minutes of rest between sets)

    I'm trying to control my descent more to see if that helps with staying upright. Basically, I was able to do the squats with no or only very little forward lean until my last rep of the last set which had a bit more lean. Sticking with the lighter weights while I'm correcting my form has been a good morale booster. I may not be recording the numbers I used to in my log 6 months ago, but at least I can feel good about my form improving.

    I had time to do one arm rows or assisted pull ups but not both today, so I chose one arm rows.

    3x7 one arm rows with 45 lb. dumbbell (2 minutes of rest between each set)

    I feel like I may be ready to move up to the 50's with these very soon. The upper back work has been helping my squats and deadlifts.
    How's it going with your bench progess? I'm running into some speed bumps now and just can't figure it out. It's very frustrating.

    I hear ya' on what you said about improving your form with lighter weights. Lighter weight + good form > heavier weight + lousy form.
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  20. #170
    Registered User 2ndfloor's Avatar
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    I've lost some strength from my bench since peaking in March when I could do 4x4 at 95 lbs. followed by 5x5 dumbbell bench with the 40's. I was in tip-top shape back then, but now I'm just struggling to regain what I had 2 months ago. What I might do is return to 5x5 with 85 lbs. which I know I can do convincingly, and then make increases from there. Still haven't gotten the microplates, yet. They seem like ridiculously expensive tiny pieces of metal. Sigh.
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  21. #171
    Not tomorrow...today kjake55's Avatar
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    In to say Hi I'm subbed in and look forward to hearing about al your great work!

    You have the right idea stepping back to the 85's for now and working back up. You will exceed your March numbers before you know it.
    You have to train your mind the same way you train your body. You must protect it against the negative and feed it with the positive. Be mindful of what you watch, what you read and who you allow to influence you. Learn to consider your thoughts emotions and actions. Trust your gut face your fears head on and never quit. AJ Roberts

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    Registered User 2ndfloor's Avatar
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    Went to the chiropractor yesterday to get neck fixed. He asked me how I screwed it up, and I told him doing standing barbell overhead press. He's a former PL, so he knows about all those injuries. He said, "Yeah, that's pretty common with that. Make sure you are fully warmed up beforehand."

    The neck feels better, but not 100%. More like 90%. I have another appointment with the chiropractor on Friday to follow up.

    Resetting the bench:

    warm up with bar, 65, 65
    5x5 bench 85 lbs. with 2:30 minutes of rest between sets. These felt easy, but I knew I had to start again after hitting a plateau and then going backwards.

    3x8 dumbbell bench 35 lbs. with 2:30 minutes of rest between sets. Ditto.

    warm up with 20, 25, 30
    1x5 one arm dumbbell snatch 35 lbs. I haven't done these in a while and lost that explosive power ability. I'll set aside time to do these exclusively in the near future.
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  23. #173
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    Don't you just love chrio's? Mine is the same way, warmup, good form, etc etc. Regular docs would be prwscribing crap and running for xrays and spending your copays like they were going out of style.
    You have to train your mind the same way you train your body. You must protect it against the negative and feed it with the positive. Be mindful of what you watch, what you read and who you allow to influence you. Learn to consider your thoughts emotions and actions. Trust your gut face your fears head on and never quit. AJ Roberts

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  24. #174
    Registered User 2ndfloor's Avatar
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    ^So true. I would marry a chiro if I could find one. lol
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  25. #175
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    Disappointing deadlift workout. The plan was to do 1x3 with 205 today. I did my warm up with the bar, 135, 155, and 185 like I always do. However, when it came to doing my work set, I couldn't even get it off the ground. My PT said I probably didn't eat enough this morning. I think I'm just feeling all around fatigued.

    Finished off with machine back extensions and assisted pull ups.

    Bleh.
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  26. #176
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    Originally Posted by 2ndfloor View Post
    I've lost some strength from my bench since peaking in March when I could do 4x4 at 95 lbs. followed by 5x5 dumbbell bench with the 40's. I was in tip-top shape back then, but now I'm just struggling to regain what I had 2 months ago. What I might do is return to 5x5 with 85 lbs. which I know I can do convincingly, and then make increases from there. Still haven't gotten the microplates, yet. They seem like ridiculously expensive tiny pieces of metal. Sigh.
    The microplates are rather expensive but my set which is all of 5 lbs cost about $50 and is definitely worth it. I read that you can glue washers together to use as plates but I don't recall ever seeing any that big.
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  27. #177
    eat until you poop BrotherWolf's Avatar
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    Originally Posted by CathyVee View Post
    The microplates are rather expensive but my set which is all of 5 lbs cost about $50 and is definitely worth it. I read that you can glue washers together to use as plates but I don't recall ever seeing any that big.
    You can find them right here
    http://startingstrength.com/resource...p/t-14951.html


    or do as I used to do and cut some pieces of chain I had 2x2lbers it worked well when I was doing Starting strength
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  28. #178
    Registered User 2ndfloor's Avatar
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    ^Thanks! I wish I had checked in before ordering two 1 lb. wrist weights the other day to use as microplates. I figure they should work. I probably don't need to make increases of less than 2 lbs., anyway. My only worry is that securing them with the collars will still leave the plates somewhat wobbly, but we'll see.

    Building the bench back up:

    warm up with bar, 65
    5x6 bench 85 lbs. with 2:30 minutes rest between sets. Almost easy. I hope my wrist weights come soon. I'm definitely ready to attempt 5x5 with 87 lbs.

    3x8 assisted dips with 16 lbs. of counterweight and 2 minutes rest between sets.

    5x6 dumbbell lateral raises 15 lbs. and 2 minutes rest between sets. Hmmm... neck is complaining again. I'm feeling very wary of doing shoulders now after my neck injury earlier this week even though I'd gone to the chiropractor twice and feel fine otherwise.
    Last edited by 2ndfloor; 05-12-2012 at 01:03 PM.
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  29. #179
    Registered User CathyVee's Avatar
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    Originally Posted by 2ndfloor View Post
    ^Thanks! I wish I had checked in before ordering two 1 lb. wrist weights the other day to use as microplates. I figure they should work. I probably don't need to make increases of less than 2 lbs., anyway. My only worry is that securing them with the collars will still leave the plates somewhat wobbly, but we'll see.
    I never use collars when I bench press so maybe you could leave the collars off. What do the wrist weights look like?
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  30. #180
    Registered User 2ndfloor's Avatar
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    ^The wrist weights came today. They look like a donut, and the material is elastic, so it's supposed to fit over the wrist like one of those stretchy bracelets. I have bench scheduled for tomorrow, so I'll try them out then.

    Squat day today:

    warm up with bar, 65, 85, 105
    3x5 wide-stance squat at 125 lbs. with 3 minutes of rest between sets
    Form was good. Each one was below parallel, and I had no forward lean. These felt manageable. Finally, I'm slowly coming back!

    I didn't eat enough before my workout, so even though the squat routine didn't take a lot out of me, I just wasn't feeling it to continue with anything else. Gotta get those carbs in.
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