Prosit - May it be good.

[beatha]

5/12/13 Sunday Week 3 Workout 2

session with several exercises I don't really like but did anyways o__0 Meh moderately easy day all things considered


w/u cycling 10 min


RDL
95 x 10
115 x 10

Speed DL
135 x 10
165 x 10
135 x 6+
185 x 6+

DL to Knee (most reps )
200 x 2 x 2
240 x 1
255 x 3
275 x 3 x 2
making myself stop 1/2 way was difficult and did nothing to help any grip issues


BP
w/u speed close-grip reps
65 x 12
95 x 12

paused reps
115 x 3 x 3
130 x 2
140 x 2
150 x 3
160 x 2 x 2


DB Flies
35's x 5+ x 10

Rack Pulls
3+ @ 135, 165, 185
225 x 3 x 2
255 x 2 x 2
295 x 2 x 4


BB Curls
50 x 21's x 2 sets . . . kinda broken up sets as my hands / forearms cramping like mad


Walking Lunges
broom x 10-15 steps x 5
Oped to do these outside up & down the sidewalk when I got home with maybe 1lb of wt . . . have I mentioned lately I hate lunges.

[Echo814]

Hi B!

Been lurking and you first tournament win is awesome! Congrats on that there hardware I hope that with your next meet you can have a bit more fun.

I may have missed it but you switched off of 5-3-1 and onto sheiko right? I've seen a few people run it (Rominia, shoeless and probably a few others I've forgotten) and have been wanting to do it, maybe once I get back into working out and get my fitness level back lol.

Yay for PL in June! Here's to getting that 200lb bench, you're so close!

[tina722]

[
Walking Lunges
broom x 10-15 steps x 5
Oped to do these outside up & down the sidewalk when I got home with maybe 1lb of wt . . . have I mentioned lately I hate lunges.

This made me lol.

That's dedication though. I can only imagine what the neighbors were thinking.

Will you do the pause deads again?

[swooshie]

Hiya B! Happy Monday! Oh I hate lunges too. A broom, huh!! Lulz

[thehobbes]

Walking Lunges
broom x 10-15 steps x 5
Oped to do these outside up & down the sidewalk when I got home with maybe 1lb of wt . . . have I mentioned lately I hate lunges.

LMAO, I see all these huge weights being lifted and then I come across THIS. I hope this appears on youtube someday. (If it makes you feel any better I still tip over when I do these damn things lol.)

[Lou1se]

What has got you doing walking lunges? A lot of people hate lunges and I don't blame them, they're tough no matter what weight used.

I think the old lady was concerned for you and wanted to make you awares. haha I goes against the trend with a vengeance

Love the work you're doing in here and enjoy reading your comments, are you still playing around with those bands?

[beatha]

hey all
sorry on the phone so can't quote

glad you liked the 1lb lunges Lol ... only did them cause they are on the sheiko plan ... but 99.99% sure the 5x5 was supposed to be ah heavier ... this falls under something is better than nothing cause I had no real intention of doing them but figured i could train the motion - toddle wabble and amuse my neighbors

Hi lou
Meh no bands until after the meet. Just added speed benching and doing some pausing for squat & bp at bottom.

Hi T
yep will do paused (to the knee only) reps cause they are on the plan ... knock on wood but off floor not an issue for me so what its doing for me im unsure.

[beatha]

5-15--13 Wednesday Week 3 Workout 3 - Sheiko which I'm enjoying . . . like the lower volume & pyramiding sets

w/u cycling 10 min + quick stretch
. . . hurry hurry it's 5 O'clock and lucky me the power rack is free
another mid-week back to back training session so I dd this workout as quickly as possible.
Lovely huff & puff sessions taking at most sub 45 sec breaks or just 8-10 deep breaths before going back at it.

(wt x reps x sets)

Squat
w/u 8-10 @ bar, 95, 135
some of the reps pausing at bottom to get extra stretch for the hips . . . can't recall which journal I saw that in but found it woks great so will keep doing it

165 x 3 x 2
195 x 2
210 x 3 *wrist wraps
240 x 3 x 2 *belt & wrist wraps

Waiting / Hovering in the benching area . . . so did some shoulder / rc stuff
DB Raises (ft,side,back)
10 x 10,10,10 x 1

Couple of RC Exercise
10 x 20+ reps per arm


Bench Press
w/u Speed Reps 10+ @ bar & 95
all paused for working sets
115 x 2
130 x 2
140 x 3
160 x 3 x 3


DB Flies
35's x 5-7 x 10(or 3 I think)
kinda easy for the first 7 sets so maybe time to do a few early set's with 40's and a perhaps a spotter least I tear something trying to beastmode em

Alternate sets of db raises & hyper ext
Back Hyper Ext
45 plate x 8-10 x 5

DB Raises (ft,side,back)
10 x 10,10,10 x 1
5 x 10, 10, 10 x 2

Captains Chair Leg Raises
time & energy for only 10 reps

[Romina81]

Hi B! Just noticed you're doing sheiko..are you doing 29? 37?

Going to do a few cycles?

[thehobbes]

Squat
w/u 8-10 @ bar, 95, 135
some of the reps pausing at bottom to get extra stretch for the hips . . . can't recall which journal I saw that in but found it woks great so will keep doing it

165 x 3 x 2
195 x 2
210 x 3 *wrist wraps
240 x 3 x 2 *belt & wrist wraps

Big squatting as usual! May be a stupid question but my mind is boogled here, what are wrist wraps for on squat? (Yeah and don't say "your wrists" lol, does it hurt your wrists to hold the bar back there? Only hurts my shoulders so I dunno, aware me.)

[beatha]

Hi B! Just noticed you're doing sheiko..are you doing 29? 37?

Going to do a few cycles?

Hi Romina

Neither actually I'm doing the 5 week comp cycle http://www.elitefts.com/sheiko/5_week_comp_cycle.htm
with only one real change to the program Good Mornings sub'ed with Hyper Ext which my lower back is better able to tolerate.
I've read Sheiko"multi-month or yearly program" so I'm attempting to control myself when it comes to doing extra BP sets. Mind you If I can't find the 2.5# donuts in short order then I've gladly rounded up to nearest 5lb increment . . . may regret this later.

Anyways after June meet I will run Sheiko probably in order 29, 37, 30, 32 . . . downloaded a helpful spreadsheet from http://www.manhavenproject.com/sheiko-training-plan/

Big squatting as usual! May be a stupid question but my mind is boogled here, what are wrist wraps for on squat? (Yeah and don't say "your wrists" lol, does it hurt your wrists to hold the bar back there? Only hurts my shoulders so I dunno, aware me.)

I'm enjoying the low volume big squatting . . . wish I could vid every session to make sure I'm getting below parallel. On most reps it feels like it but we all know feeling like it's deep don't mean it's so.

The wraps more or less protect & reminde me to keep a more vertical wrist position and not let the bar roll ... deeper into my hand toward the fingers. Perhaps I have bad bar holding form Meh but at 200+ sometimes the bar moves during the walking out. Since I've minimized the chicken wing flap during squats I've had less issue with wrist pain but I like protect against hyper ext wrists so I put em on just in case. Speaking of which I have a couple of sucky squat vids to share coming up soon.

[beatha]

5/17/2013 Friday - Week 4 Workout 1

w/u cycling 10 min + stretching

Squat
w/u 8+ @ bar, 95, 135
165 x 3
195 x 2
210 x 2
240 x 2 x 3 (1 bonus set just for filming purposes I swear not cause it was fun . . . vids uploading )

Bench Press
w/u speed reps
10+ @ 55, 75, 95
working set's 95% paused till last heavy set which was touch & go, not in rack so you know I didn't wanna get stuck & do roll of shame should I get stuck pausing for too long
115 x 2 x 2
135 x 2 x 2
165 x 3 x 4


DB Files
35's x 5-7 x 10
can't seem to count reps accurately so I make myself do another when I lose count

Alternate Back & Ab Sets
Back Hyper Ext
bw x 15 x 5

Misc Ab Exercises
25-30 reps x 5 sets

[geek23ka]

yay! video of heavy squattin!

i know nothing about sheiko. it sounds like you're enjoying it, though.

i am having a hard time finding an ab exercise that i like.... or even tolerate. blech.

[beatha]

240 x 2 . . . the 2nd set



240 x 2 . . . the 3rd bonus set
Meh. Not even parallel on 2nd but form is not horrible.



And this one is from several weeks ago
255 x 2 . . . it too kinda sucked . . . .
. More trimming once I get to a pc my bad for extra 20 secs

[beatha]

yay! video of heavy squattin!

i know nothing about sheiko. it sounds like you're enjoying it, though.

i am having a hard time finding an ab exercise that i like.... or even tolerate. blech.

Vids are up.

Not a sheiko expert myself but the reading I did makes me think it will keep me progressing.

I dislike ab exercises as general rule but will willingly do leg raises in captains chair or with med ball on the floor. My jujitsu coach is fond of full situps ick


In car headed to moms right now so forgive me for being a bad journal friend this weekend. I will lurk via phone when I'm able

[thehobbes]

I see what you mean now about the wrists, your arms are compact as hell when you squat, seems good that way though, you are very centered and have awesome control. Form looks good to me. I have serious admiration and respect for you Bea, the weights you put up are incredible. Someday I hope to be where you are, someday... Also you are always calm and collected with your lifts (you do not take PWOs correct?) Pretty cool to be able to muster up the energy and strength to do those lifts without having 300mg of caffeine and rage running through your veins, srs.

[swooshie]

Pretty cool to be able to muster up the energy and strength to do those lifts without having 300mg of caffeine and rage running through your veins, srs.

Wait, wut??? Is that even possible?


Beeeeeeeeeeeeeeeeeeeeee!!!! I've been a sucky journal friend Have a great weekend with Mama Beastie B

[kaleida]

awesome squats I am impressed!

[geek23ka]

i'm with hobbes, it's pretty amazing how controlled you are.

that squat rack looked like it might have interfered with your liftin. did you actually touch it or just really close? that would have messed with my head and i would have stopped short.

waitin for 255. *looks around at the decor*