Penny's Training Jounal

[penny0527]

Monday 6/25/18 - Bench

Bench
65x3
85x2
110x6
110x6
95x8

Slingshot
125x6
125x6

CG Bench
95x8x3

DB Press
15x35
25x20
25x25



110 on bench felt misloaded. The right side was heavier than the left so much so that I thought I left a plate off the other side. Wonder if my Caps plates are different weights?

On Slingshot Wade said to go up if 125 went well. It didn't so I stayed with 125x6.

By the time I got to close grip my shoulders were done-zo.

Ran out of time because I had to take care of the neighbors dog this morning. I also was so tired that I forgot to take the lid off my coffee cup so coffee went everywhere. What a start to the day

[penny0527]

Tuesday 6/26/18 - Back Squat

Back Squat
45x3
135x2x5

Paused Squat
100x3x2

Wide Squat
75x10x2 (no video)

Step up
BWx20x2

Abs
50 reps

 

[JSClen]

happy week of Canada Day and Independence Day!

[penny0527]

hope u and the hubby had a happy 4th Penny!

Thank you. It was pretty low key around here. It rained almost all day.

[penny0527]

happy week of Canada Day and Independence Day!

Do you get the day off work for Canada Day?

[tina722]

Good to see your videos. Squats look solid. I'm liking the choice of step ups for accessory work. Does the single leg work feel better on your hips?

[penny0527]

Good to see your videos. Squats look solid. I'm liking the choice of step ups for accessory work. Does the single leg work feel better on your hips?

Step ups were not an option when my hips were really messed up. Especially when I have a higher box or bench and that means my flexors are really being contracted. My hips aren't too bad right now. My lower back is definitely my worst issue.

[penny0527]

Thursday 6/28/18 - CG Decline

CG Decline
85x3
115x2
135x6
135x6
115x8

OHP - push press
70x6x3

DB Row
25'sx12x3

Plate Shrug
45'sx12x3

DB Fly
20'sx12x2

Hammer Curl
20'sx12x2

Abs
75 reps



Push press is a little awkward after just doing strict OHP lately. Feels weird to have to stop after each instead of just trying to crank them out.

The front of my right shoulder was really bothering me. I used my lacrosse ball on the area just outside my shoulder blade. I know I was doing something because my front delt was jumping but I'm not sure why. Need to do some research on the connection between the two.

[penny0527]

Friday 6/29/18 - Front Squat & Deadlift

Front Squat
95x3 paused

Trap Deadlift
235x3
 
Conventional Deadlift
220x1x10



The bar slid after 2nd rep on fronts. Tried to pop it back up before 3rd rep.

Trap was easy enough

I started feeling the fatigue about the 6th rep of conventionals.

I ordered some K-cups on Amazon recently. Apparently some are defective because this morning the seal came loose and coffee grounds went all in my cup and in the coffee maker. Huge mess and a waste of the supplements I put in my coffee. So pissed. I'm in no mood to clean up a mess at 4am

[anandagirl]

I ordered some K-cups on Amazon recently. Apparently some are defective because this morning the seal came loose and coffee grounds went all in my cup and in the coffee maker. Huge mess and a waste of the supplements I put in my coffee. So pissed. I'm in no mood to clean up a mess at 4am

OMG That sucks! Amazon has been pissing me off lately.

[penny0527]

OMG That sucks! Amazon has been pissing me off lately.

There were over a thousand good reviews and only about 5 that had the same issue I did. Just my luck.

[penny0527]

Monday 7/2/18 - Bench Press

Bench
45x3
65x3
85x3 paused
100x3 paused
110x3 paused

Slingshot
130x6
130x6

CG Bench
95x8x3



Woke up in the middle of the night and laid awake for hours. I moved my alarm forward about an hour and woke up with a headache so I did what lifting I had time and energy for.

[penny0527]

Tuesday 7/3/18 - Back Squat

Back Squat
45x3
140x2x5 (misload-forgot 2.5 on left side)

Paused Squat
100x3x2

Wide Squat
75x10x2

Step up
BWx20x2

Abs
50 reps



I did not realize I misloaded squats until I unloaded the bar. So pissed!

Wide squats were more painful than normal today.

[HARRYBEAST]

Nice Shorts... I mean workout ... nice workout.

I did that on a warm up the other day but it was a 25 on one side and missing one on the other. That was obvious as soon as I unracked.

[penny0527]

Nice Shorts... I mean workout ... nice workout.

I did that on a warm up the other day but it was a 25 on one side and missing one on the other. That was obvious as soon as I unracked.

Yea that I would have noticed. 2.5 lbs? Not likely

[penny0527]

Thursday 7/5/18 - CG Decline

CG Decline
100x3
115x2
135x6
140x6
120x8
95x12

OHP -  push press
70x6x3

DB Row
25'sx12x3

Plate Shrug
45'sx12x3

Abs
75 reps



Decline was a bit of a struggle. 135 was hard and 140 was harder. My 6RM is 145x6 so at least I am getting back to normal.

Push press with reps is more awkward for me than strict OHP. The reset before each rep I guess. It also felt like my shoulders were fatigued from decline.

[penny0527]

Friday 7/6/18 -Front Squat & Deadlift

Front Squat
95x1
120x1

Trap Deadlift
225x1
275x1

Conventional Deadlift
235x1x6



My stomach is off. I'm pretty sure that brocc-oli is making my gastritis issue worse. I think I'm going to stop eating it. Seems like it's too hard to digest and it leaves my stomach feeling bloated and painful. It's one of the few green things my husband will eat so we eat it pretty often. Guess I'll just make it for him and see if it helps me.

Front of my left hip was really bothering me during warm up. Tried some IcyHot and lacrosse ball rolling. I was able to ignore it after warm up for the most part.

Front squat almost didn't come up. I thought I may have to drop it for a split second but I stuck it out. I'm glad I hung in there.

Trap was a bit heavy but came up easily enough. I see some lower back rounding.

[penny0527]

Monday 7/9/18 - Bench Press

Bench
65x3
85x2
105x1 paused
120x1 paused
130x1 paused

Slingshot
130x6
130x6

CG Bench
95x8x3

DB Press
15x35
25x25
25x25

DB Row
25x12x3

Plate Shrug
45'sx12x3

Abs
75 reps



Paused 130 went up slow as fuk but it went up.

CG bench went fine until the 7th and 8th rep of each set when I started to wear down. Just a little fatigue setting in.

Moved my hands out to the rings a tiny bit to see what happens.

[penny0527]

Tuesday 7/10/18 - Back Squat

Back Squat
95x2
145x2x5

Paused Squat
105x3
105x3

Wide Squat
75x10
75x10

Speed Deadlift
185x1x8



I just about lost it on the 3rd set. I think I got loose, sunk into the squat and then almost could not recover.

[penny0527]

Thursday 7/13/18 - CG Decline

CG Decline
100x3
120x2
140x6
140x6
120x8
95x12

Push Press
75x5 (fail 1)
65x6
65x6

DB Row
25'sx12x3

Plate Shrug
45'sx12x3

Abs
100 reps



I was out of gas by the time I got to push press so I took it down to 65. I'm so worn out lately and having a hard time getting out of bed at 3:45 am. I hope this passes soon.

[penny0527]

Friday 7/13/18 - Front Squat & Deadlift

Front Squat
105x3

Trap Deadlift
225x1
255x3

Conventional Deadlift
225x1
250x1x3

Step up
BWx20x2

Abs
50 reps

Hammer Curl
20x12x2



This is all I could stand in 90 degree heat. I took the day off work to take care of my two dogs who had surgery yesterday and get some rest. The trade off to sleeping late is that it's hot as fuk when the sun is up.

The 1st rep of conventional at 250 I had my left thumb over my other fingers instead of tucked under. Almost didn't finish the lift because I could feel it slipping. I'm not sure if I totally locked out because I thought the bar was going to crash to the floor. Dumbass mistake. The 2nd rep did not feel solid but it came up. I felt right knee cave a bit.  The 3rd rep was better but still didn't feel easy.

Did some hammer curls because I did not do them yesterday.

[FallenAngel80]

Deads looking good, Penny. I'm sure Harry will be along shortly to "appreciate" your shorts

[penny0527]

Deads looking good, Penny. I'm sure Harry will be along shortly to "appreciate" your shorts

Hahaha he already did

[penny0527]

Monday 7/16/18 - Bench Press

Bench
65x3
95x2
110x6
115x6
100x8

Slingshot
130x6
135x6

CG Bench
95x8x3

DB Press
15x35
25x25

***out of time***



With slingshot Wade said to go up if 130x6 went well. I wont say 130 was easy but I've been doing 130 for the last couple/few weeks and it was time to go up.

I'd shot my wad by the time I got to close grip bench so those were slow.

The front of my shoulders were hurting so badly during DB Bench. I think it was Brian that said his hurt when he presses over his face during bench. Could be my issue too.

[penny0527]

Tuesday 7/17/18 - Back Squat

Back Squat
45x3
95x2
135x1
150x2x4

Paused Squat
105x3
105x3

Wide Squat
75x10
75x10

Speed Deadlift
195x1x8



I added the 135 warm up at the last minute. I was originally planning to go from 95 to 150 then decided not to. I should have thought the warm up sets through better and I could have cut out one set.

I lost tightness on the 1st rep of the 2nd set. I pushed my hips back out of habit, which I should not, then came up easily like nothing happened. So weird. 3rd set felt heavy and awkward. 4th was ok enough. I'm starting to dread squat day. I suck at them and I cannot seem to connect with them.

[penny0527]

Thursday 7/19/18 - CG Decline

CG Decline
85x3
115x2
140x6
145x6 (current 6RM)
125x8
95x12

Push Press
65x5x3

DB Row
25x12x3

Plate Shrug
45'sx12x3

Abs
75 reps



Finally! Progress! Back to my previous 6RM on decline which I haven't touched since last year.

I could feel the fatigue setting in at the end of the 2nd set of push press. Probably because of the heavy decline.

[tina722]

Congrats! - matched PR! That's some nice weight to be moving.

I understand those feels about squat - I live for the magical day where everything falls into place. You are overdue for this.

[penny0527]

Congrats! - matched PR! That's some nice weight to be moving.

I understand those feels about squat - I live for the magical day where everything falls into place. You are overdue for this.

I don't feel like that day will ever come for me! At least bench and decline are coming back around

[LunaLifts]

I ordered some K-cups on Amazon recently. Apparently some are defective because this morning the seal came loose and coffee grounds went all in my cup and in the coffee maker. Huge mess and a waste of the supplements I put in my coffee. So pissed. I'm in no mood to clean up a mess at 4am

Damn dudette, that sucks. I hope they at least gave you a refund, amazon also has that A to Z protection thing when buying from third party sellers, so if they don't respond well, amazon should be able to get your money back.

Right shoulder, and low back issues, I know the struggle. Hope you can find something that helps. Same for the sleep issues, I've been waking up a lot, which is usually a PMS issue for me, but my symptoms are so inconsistent now, I don't know wtf anything is anymore. >.<

I'm starting to dread squat day. I suck at them and I cannot seem to connect with them.

I can relate this this a lot. My squats days have been chit, I never even reached 135, and I can't manage to get back to my max either. It's really frustrating, more so when it's a pain issue. I had to fix my form too, and started really low again, now that my form has gotten better I still can't figure out where I'm at, because my back bothers me more often than not. :/ They say squats are the type of lift you should do more often if you have trouble with them (non-pain troubles), but the more my squats suck the less I want to do them.
I hope you can get a good squat session soon, I managed one recently that made me feel a bit more hopeful about mine, it helps when the mental game isn't great going into them anymore.

[penny0527]

Damn dudette, that sucks. I hope they at least gave you a refund, amazon also has that A to Z protection thing when buying from third party sellers, so if they don't respond well, amazon should be able to get your money back.

Right shoulder, and low back issues, I know the struggle. Hope you can find something that helps. Same for the sleep issues, I've been waking up a lot, which is usually a PMS issue for me, but my symptoms are so inconsistent now, I don't know wtf anything is anymore. >.<


I can relate this this a lot. My squats days have been chit, I never even reached 135, and I can't manage to get back to my max either. It's really frustrating, more so when it's a pain issue. I had to fix my form too, and started really low again, now that my form has gotten better I still can't figure out where I'm at, because my back bothers me more often than not. :/ They say squats are the type of lift you should do more often if you have trouble with them (non-pain troubles), but the more my squats suck the less I want to do them.
I hope you can get a good squat session soon, I managed one recently that made me feel a bit more hopeful about mine, it helps when the mental game isn't great going into them anymore.

I got my money back on the coffee and they did not ask me to send them back so right now I am drinking free coffee. The issue seems to be with the ones that have a deflated lid. I have just been using those with a puffed up lid and so far so good.