Penny's Training Jounal

[JSClen]

I was supposed to slingshart today, but forgot it at home. then I cried.

[penny0527]

you can't. I've never been able to. Every time I add weight to the bar I have to keep lining the bar up on the pad to make sure it is in a straight line before I get ready.

The one gym I go to that has the Hex Plates though, at least at the dead lift platform the have a "lift bar" that you can use to pry the barr off the floor for it to rest on while you load/unload it. Problem is, when you sit it back down, you still have to lift and adjust each end to get the bar straight.

I have to adjust my foot position and distance from the bar. Doing that between reps is ridiculous.

Mine's red. I don't love it, but it does the job.

Mine is the equivalent of the blue. I didn't realize we had different slingshots.

[penny0527]

red and blue are different in resistance

Blue being the least

I am unsure the strength of the pink

The pink one I have is the same as the blue "reactive"

[penny0527]

I was supposed to slingshart today, but forgot it at home. then I cried.

I have learned to keep mine in my bag at all times for that very reason

[bmgamble]

I have learned to keep mine in my bag at all times for that very reason

I wish I could do this with a spotter

[penny0527]

I wish I could do this with a spotter

You just need to find one who folds up nicely

[penny0527]

Monday 1/25/16 - Bench Press

Bench Press
45x8x2 w.u.
65x5x2 w.u.
85x3 w.u.
100x1 paused w.u.
110x1 paused
120x1 paused
130x1 paused

Slingshot
120x6
125x6

Wide Grip Bench (index on the ring)
95x6
95x6

DB press
15x35
25x25
25x25

CG Cable row
75x12x3

Plate Shrugs
35'sx12x3

Rear delt flyes
15x12x3

Hammer curls
20x12x3

Abs
100 reps

Calves

 

I am super happy about that 130 going up. After 120 went up "easily" I was 99% sure I had 130. I hope this means my bench is turning around. It has been such a struggle lately with all my set backs. Luckily lately I have been feeling a lot better. My allergies seem to be under control (for now). I have also cleaned up my diet to see if it helps my stomach issue. I have eliminated most red meat, fried foods and no longer add breakfast sausage to my egg whites. Super boring zzzzzzzz! I hope it helps.

I may have found another good spotter in the morning. I asked him for a lift off last week and he basically just guided it off the pins and I carried the weight out. Kind of defeated the purpose. He stopped me this week to ask if I was planning to compete and we talked a bit about that. He said if I needed a spot to let him know. I said I could use one then and asked him to really lift the weight for me and not touch the bar unless it comes down. Miracles do occur. He held the bulk of the weight during lift off and never touched the bar during the 130. He only watched me closely because I said there was a chance I would not get it.

This session was long and a lot of work. Mondays are pretty brutal and this one was no different. Days like this are when I feel accomplished for finishing all of it.

[HARRYBEAST]

Nice work Penny

What is PR weight for you on Bench?

[penny0527]

Nice work Penny

What is PR weight for you on Bench?

My paused max is 135. Touch-n-go max is 140. I would need another 10 lbs for a paused bench PR. It feels like a world away.

[HARRYBEAST]

My paused max is 135. Touch-n-go max is 140. I would need another 10 lbs for a paused bench PR. It feels like a world away.

It may feel that way but it looks much closer.

[penny0527]

It may feel that way but it looks much closer.

I hope so. I really, really hope so.

[jsari23]

really nice job on the benching.

[penny0527]

really nice job on the benching.

Thank you!

[Big_Sky_Guy]

Progress!

[penny0527]

Progress!

Looks like it

[BubsNBean]

Nice benchin Penny. Before you know it you'll be making new PRs!

[SophieM]

Glad you found a spotter who listened! Nice benching also.

[Wyomann]

Let me know when you are back up to a plate on bench so we can be friends again.

[Fawnl]

Monday 1/25/16 - Bench Press

Bench Press
45x8x2 w.u.
65x5x2 w.u.
85x3 w.u.
100x1 paused w.u.
110x1 paused
120x1 paused
130x1 paused

Slingshot
120x6
125x6

Wide Grip Bench (index on the ring)
95x6
95x6

DB press
15x35
25x25
25x25

CG Cable row
75x12x3

Plate Shrugs
35'sx12x3

Rear delt flyes
15x12x3

Hammer curls
20x12x3

Abs
100 reps

Calves

 

I am super happy about that 130 going up. After 120 went up "easily" I was 99% sure I had 130. I hope this means my bench is turning around. It has been such a struggle lately with all my set backs. Luckily lately I have been feeling a lot better. My allergies seem to be under control (for now). I have also cleaned up my diet to see if it helps my stomach issue. I have eliminated most red meat, fried foods and no longer add breakfast sausage to my egg whites. Super boring zzzzzzzz! I hope it helps.

I may have found another good spotter in the morning. I asked him for a lift off last week and he basically just guided it off the pins and I carried the weight out. Kind of defeated the purpose. He stopped me this week to ask if I was planning to compete and we talked a bit about that. He said if I needed a spot to let him know. I said I could use one then and asked him to really lift the weight for me and not touch the bar unless it comes down. Miracles do occur. He held the bulk of the weight during lift off and never touched the bar during the 130. He only watched me closely because I said there was a chance I would not get it.

This session was long and a lot of work. Mondays are pretty brutal and this one was no different. Days like this are when I feel accomplished for finishing all of it.

Woot woot!!! Well done penny! You made all that look easy!

[penny0527]

Nice benchin Penny. Before you know it you'll be making new PRs!

Unless it all goes to **** again

Thanks, girl

Glad you found a spotter who listened! Nice benching also.

Good spotters are rare!

Let me know when you are back up to a plate on bench so we can be friends again.

It will be my lifes work to get back to being your friend!

I bet I get back to benching a plate before you get back to squatting a plate

Woot woot!!! Well done penny! You made all that look easy!

It was easier than I expected but that 130 still stalled out a bit.

[penny0527]

Tuesday 1/16/16 - Legs/Deadlift

Bike
20 mins

Foam Rolling

PT exercises

Conv DL
135x3x3
185x1x6

Leg extensions
85x10x3

Lying Leg Curls
65x10x3

Not much accomplished today other than to do a little light lifting to see what affect it had on my hips. Last week I went up to 205 and my hip throbbed later in the day. After this session nothing like that happened. Good sign? Maybe but I know better than to get too excited yet.

I went to physical therapy the nght before this session and did some one-legged squats while holding the TRX bands. I may keep doing those at the gym. Since I can't do any weighted squats I could at least do those which are bodyweight but hard as fuk. There will definitely be some modifications to my lower body days for a while. I can't just keep going in and doing leg extensions and curls. Deadlifts are up in the air until I figure out my limits.

[BubsNBean]

It will be my lifes work to get back to being your friend!

I bet I get back to benching a plate before you get back to squatting a plate

Oh dayum!

Tuesday 1/16/16 - Legs/Deadlift

Bike
20 mins

Foam Rolling

PT exercises

Conv DL
135x3x3
185x1x6

Leg extensions
85x10x3

Lying Leg Curls
65x10x3

Not much accomplished today other than to do a little light lifting to see what affect it had on my hips. Last week I went up to 205 and my hip throbbed later in the day. After this session nothing like that happened. Good sign? Maybe but I know better than to get too excited yet.

I went to physical therapy the nght before this session and did some one-legged squats while holding the TRX bands. I may keep doing those at the gym. Since I can't do any weighted squats I could at least do those which are bodyweight but hard as fuk. There will definitely be some modifications to my lower body days for a while. I can't just keep going in and doing leg extensions and curls. Deadlifts are up in the air until I figure out my limits.

It's good you're deadlifting again and at least able to get some variation of a squat in. I can't imagine your level of frustration at this point though.

[bmgamble]

Not sure how I missed the bench session. That looks fast. Spotter let you press all the way...wish I could say the same for mine. Looking strong Penny!

Good news on the no pain, but I know what you mean about getting too excited. One of those things when you've had so much pain doing something that when you don't get it, you think it's a fluke. This is good though, hopefully it will continue to improve.

[penny0527]

It's good you're deadlifting again and at least able to get some variation of a squat in. I can't imagine your level of frustration at this point though.

I don't even know what to think at this point about squatting. This little voice in the back of my head says I may be done with it. It's pretty frustrating to not be able to squat the bar without my hips bothering me. It's beyond frustrating when 6 lbs bothers my hips. It's been a roller coaster ride lately

Being able to deadlift is awesome. Not sure how far I can go with it but a little bit of weight is better than none.

Not sure how I missed the bench session. That looks fast. Spotter let you press all the way...wish I could say the same for mine. Looking strong Penny!

Good news on the no pain, but I know what you mean about getting too excited. One of those things when you've had so much pain doing something that when you don't get it, you think it's a fluke. This is good though, hopefully it will continue to improve.

Fast huh?

We will see. I'm not sure of anything right now. I have noticed that my hips don't hurt during bench though.

[JSClen]

maybe you can do push pull comps?

[bigwade800]

I don't even know what to think at this point about squatting. This little voice in the back of my head says I may be done with it. It's pretty frustrating to not be able to squat the bar without my hips bothering me. It's beyond frustrating when 6 lbs bothers my hips. It's been a roller coaster ride lately

Hear my big voice

YOU ARE NOT DONE!

Now, we have work to do and there are issues but, you were thinking you were done a year ago and look at how far you came.

Being able to deadlift is awesome. Not sure how far I can go with it but a little bit of weight is better than none.

It'll be baby steps but, you were pulling 0 a month ago...the percentage back you are is big...look at it that way



Fast huh?

We will see. I'm not sure of anything right now. I have noticed that my hips don't hurt during bench though.

And that's another positive to build on

[penny0527]

maybe you can do push pull comps?

That is what I did last time. I really want to do a full meet. Just may not happen.

[penny0527]

And that's another positive to build on

The problem is that I have been fine. Now here I am again.....not fine. My squatting was going so well!

[penny0527]

Thursday 1/28/16 - Speed Bench

Speed/Paused Bench
45x8x2  w.u.
65x5x2  w.u.
85x3  w.u.
95x3x9  (2 - speed, 1 - paused)

Slingshot
135x1 paused
140x1 paused
145x1 paused

CG Cable row
75x12x3

Plate Shrugs
35'sx12x3

Rear delt flyes
15x12x3

Hammer curls
20x12x3

Abs
100 reps

 

I didn't get my usual bench so I couldn't get all my videos. Normally I'm on the last bench next to a weight tree which I use as a camera stand. I also hate the crotch view with this bench

The switch from speed to paused felt sloppy. They don't look terrible on video but they didn't not feel pretty.

[JSClen]

you were meant to be a full on bro.. just rotate chest and arms days