Penny's Training Jounal

[wishiwasdivin]

Hello penny!

[penny0527]

Are you going to have an actual in-home gym (like carpet and A/C) or a dedicated garage or something? Sounds pretty awesome to get to customize in any way you want. Possibilities are endless

If hubs can build you a power rack I might employ him!

Sorry girl! I somehow totally missed this entire post!

We are planning to build a big barn/shop. Part of it will be designated for my gym. It will be all concrete flooring so I will have to put in something down like rubber mats. I hope it has a/c......Texas is brutal in Summer. Since we are starting from scratch I can make it as big or small as I want to. I need to sit down and think about all the things I want in there and guesstimate how big it needs to be.....then make it a little bigger. My husband said if takes up too much square footage he will just make the overall size bigger. Men

The power rack will be made out of wood for now which will be easy-peas for him.

[penny0527]

hi..

Hello penny!

I have some training updates to make....oops

[penny0527]

Friday 7/24/15 - Speed/Paused Bench:

Speed/Paused Bench (1&2-speed, 3-pause)
45x8x2 w.u.
65x3
75x3
85x3
95x3
105x3

2-count Pause
85x2x3

CG cable row
75x12x3

Rear DB row
15x12x3

Hammer curls
20x12x3

Plate Shrugs
35'sx12x3

Abs
100 reps

Calves



Switching from speed to pause was a little less awkward today. That 105 set was pretty ugly though. Sloppy I would say.

[rachelily]

In, again, and late

[HARRYBEAST]

Benching looked smooth. Still can't watch a vid of yours without hearing "and there's your boobs"

[penny0527]

Tuesday 7/25/15/15 - Front Squat & Deadlift

Front Squat
45x3
65x2
85x2
95x1
105x1

Trap DL
145x1
195x1
235x1
255x1
275x1

Sumo
135x1
185x1
205x1

Conv DL
135x1x4
195x1x2

Med Grip Pull down
50x15x3

Lying Leg Curl
50x10x3

Abs
100 reps

Calves









Front squats were lighter today. Traps were a little heavier than they have been. I tried to work on form on trap. Better but still not that great. Back pain is minimal at this point so overall form must be improving on all my deadlifts. I know I got on my toes during sumo once but otherwise those went pretty well. Still just trying to do everything I can to avoid the mid-back pain and adjust to the changes. Form changes always require an adjustment period for me. I wish I could improve my form and immediately see the strength increases but that isn't how it works for me. For conventional I was supposed to do 135x1 then 195x1. I was feeling pretty good still so I asked Wade if I could add in a few more singles to practice form at lighter weight. He gave the ok so I did 3 extra singles at 135 and 1 extra single at 195. Form was not the greatest at 195 and I was getting tired so I stopped after that second single. I felt good about my deadlifts overall. That back pain was really a buzzkill! Made me dread DL day.

The secret to me getting my butt down farther on conv DL is to roll the bar away from me then back. Why is this??

[penny0527]

In, again, and late

Did you hit the unsub? I do that and sometimes it happens so fast I don't know whose log it is until I realize I haven't seen them in my CP for a while.

What are you up to now that your comp is done?

Benching looked smooth. Still can't watch a vid of yours without hearing "and there's your boobs"

Smooth huh? I guess so up until that 105. Did you see the curved path?

I don't think anyone will be able to watch them and not think of that. I don't know that I have ever laughed so hard in my life.

[HARRYBEAST]

Is the bar roll part of your setup now? Just curious


Everything looked good to me especially the shorts

[penny0527]

Is the bar roll part of your setup now? Just curious


Everything looked good to me especially the shorts

When I was getting ready to leave for the gym on Saturday my husband pulled my shirt and said he was just checking if I was wearing anything other than my t-shirt. They aren't that short!

I think it might become part of my set up but Wade has no commented on that in particular so we will see. I came by it on accident. I was watching that video of Wade's that I posted last week on loading the Deadlift. Part of it was pulling the bar towards you. With that in mind I pushed the bar away then back to me and I noticed my hips were down more. For whatever reason that push away makes me squat down more. I got good feedback in general from Wade on those pulls which I was happy about. I'm sure there is a reason that it allows me to get down further.

[bmgamble]

Looking solid Penny. Pretty big session, lots of volume.
Warm enough for you over there? dat humidity though

[penny0527]

Looking solid Penny. Pretty big session, lots of volume.
Warm enough for you over there? dat humidity though

It was low 80's that Saturday morning which is (sadly) pretty nice. The gym also had one of those portacool a/c units running. It was too small and the doors were all open so it had zero effect on the temp inside the gym BUT I could stand in front of it between sets to cool off. That was nice.

[Anthony21]

I'm right there with on the technique adjustments. It lead to my deadlift being off last week but it'll come around.

Good work Penny.

[penny0527]

I'm right there with on the technique adjustments. It lead to my deadlift being off last week but it'll come around.

Good work Penny.

Ya know I just want to see immediate results. Is that too much to ask

Wade has been telling me all along that these little tweaks will lead to big things but that it takes time to adjust to them. Logically I know that.

It feels like some of the things he has been pointing out are finally coming together which helps. A person can only stand so many frustrating days.

[Anthony21]

Ya know I just want to see immediate results. Is that too much to ask

Wade has been telling me all along that these little tweaks will lead to big things but that it takes time to adjust to them. Logically I know that.

It feels like some of the things he has been pointing out are finally coming together which helps. A person can only stand so many frustrating days.

Microwave society. We want things right now in a matter of seconds or minutes.

With strength/powerlifting it unfortunately doesn't work in our favor in that sense.

[penny0527]

Microwave society. We want things right now in a matter of seconds or minutes.

With strength/powerlifting it unfortunately doesn't work in our favor in that sense.

Sure seems like it does for some but definitely not me

[rachelily]

Did you hit the unsub? I do that and sometimes it happens so fast I don't know whose log it is until I realize I haven't seen them in my CP for a while.

What are you up to now that your comp is done?

No I took a year and a half break from lifting due to some medical issues. But I'm good now, and I'm back!! (I did not have a child, just to clarify).

Now I am just trying to bulk again, still want to do figure

[penny0527]

Monday 7/27/15 - Bench Press

Bench press
45x8 (w.u.)
65x5 (w.u)
85x3 (w.u)
100x1 paused
110x1 paused
120x1 paused
125x1 paused

Slingshot
120x6
125x6
135x3

DB press
15x35
25x25
25x25

CG cable row
60x12x3

Rear delt DB
15x12x3

Hammer curls
20x12x3

HS shrug
45'sx12x3

Abs
100 reps

Calves



Got that 125 today! I failed it last week but Wade thought the spotter grabbed the bar too quickly and I could have had it. It felt much easier this week too.

Two things that I thought about today:

1. Wade says that my pauses are unecessarily long so I shortened them today. Afterwards I second guessed that they were now too short but Wade said it looked good.

2. Wade's phrase "slow promotes slow." I literally repeated this several times to myself during my setup. I think this is partially what made the singles feel easier. That 120 was way easier than I expected.

I had to find someone I didn't know to spot me on the slingshot sets. I am more comfortable with it now and it wasn't very heavy so I wasn't as worried about grabbing someone new. I don't plan to make a habit of this though. I just need to get there earlier on Monday. The guy that spotted my paused sets today leaves at 5am. I didn't start my slingshot sets until after 5. My other regular spotter has become more IRregular so I pretty much gave up on depending on him. The new guy today was a little to grabby on the 2nd set so I asked him to only unrack and rerack after that because I needed to do it all myself. He did just as asked on the 3rd.

We made a last minute decision to go out to the property on Sunday morning. My MIL & her husband met us there with their tractor plus my SIL and her boyfriend came. We got started around 7am and between all of us we got most of what is already cleared mowed (weeds were taller than we are..no joke) and got two property lines marked off. A guy that clears land came out to give us a bid on clearing the part of the land that we will build the house and barn/shop on. Part of it is cleared but not as much as we would like. To mark off the perimeter of the part we want cleared meant a chainsaw and machete because the trees and underbrush are so thick you can not just walk through. I legit almost got lost in there trying to get back out. Duh The guy gave us a great price on those 2 or 3 acres so I guess that will be starting soon. We are going to leave the rest as is until we have more cash and plans for it. We don't feel like there is any reason to clear all of it at this point when we aren't going to be using it yet. I wish I had taken pictures while we were there. After it was moved it was much easier to really see how much space was there and it blew me away. It is a really beautiful place. My husband and I are super excited at the potential. And God love my inlaws who jumped at the chance to help us. It was so hot!

[Anthony21]

Good work getting some vengeance on that 125.

[KissIcon]

They helped you because they want that in-law cabin built lololol

Nice job and glad you guys are moving forward the way you are. I so jelly.. I know you guys are going to enjoy this experience.

[penny0527]

No I took a year and a half break from lifting due to some medical issues. But I'm good now, and I'm back!! (I did not have a child, just to clarify).

Now I am just trying to bulk again, still want to do figure

Pregnancy didn't even occur to me

A bulk sounds like a great plan. I plan to do another one myself soon.

[rachelily]

Pregnancy didn't even occur to me

A bulk sounds like a great plan. I plan to do another one myself soon.

haha good! You'd be shocked the amount of times people I talk to assume that's what it is - just cause I'm a girl, and it's around a year :P

Ooh awesome Keep me posted when it starts!

[penny0527]

Good work getting some vengeance on that 125.

That is exactly what it felt like....vengeance.

After deadlifts on Saturday I worked in the yard a while at home then, as I said, we went out and worked our butts off at the other place. By Monday morning I was pretty worn out but I didn't want to use that as an excuse. I really wanted that 125 today. This mentality doesn't always pay off but on Monday it did.

They helped you because they want that in-law cabin built lololol

Nice job and glad you guys are moving forward the way you are. I so jelly.. I know you guys are going to enjoy this experience.

My inlaws are so cool they don't even want us to take care of them when they get old. They have funds and insurance in place already. My sister, however, has already said she can't wait to build her house on the back side of the property

Once we get this part cleared and start putting in utilities we will be dead in the water until the end of the year at least. That is when the 5th wheel will be paid off and frees up some cash. We are pouring money into that loan to get it paid off quickly. Patience is going to be required.

[HARRYBEAST]

Benching looked easy.

Property sounds great

[penny0527]

haha good! You'd be shocked the amount of times people I talk to assume that's what it is - just cause I'm a girl, and it's around a year :P

Ooh awesome Keep me posted when it starts!

I hear it every time I get sick

You will know when my bulk starts because I will be so happy. I love food. A lot.

[penny0527]

Benching looked easy.

Property sounds great

It felt the easiest it has in a while. I don't want too get excited because my bench progress is a bit of a roller coaster. It was a good day nonetheless.

[rachelily]

I hear it every time I get sick

You will know when my bulk starts because I will be so happy. I love food. A lot.

WORD! There is a bday spread at work today and so I am blissfully enjoying all the things. (Because I am behind on the journal thing... are you currently prepping for a contest?)

[Big_Sky_Guy]

[B][color=blue]

We made a last minute decision to go out to the property on Sunday morning. My MIL & her husband met us there with their tractor plus my SIL and her boyfriend came. We got started around 7am and between all of us we got most of what is already cleared mowed (weeds were taller than we are..no joke) and got two property lines marked off. A guy that clears land came out to give us a bid on clearing the part of the land that we will build the house and barn/shop on. Part of it is cleared but not as much as we would like. To mark off the perimeter of the part we want cleared meant a chainsaw and machete because the trees and underbrush are so thick you can not just walk through. I legit almost got lost in there trying to get back out. Duh The guy gave us a great price on those 2 or 3 acres so I guess that will be starting soon. We are going to leave the rest as is until we have more cash and plans for it. We don't feel like there is any reason to clear all of it at this point when we aren't going to be using it yet. I wish I had taken pictures while we were there. After it was moved it was much easier to really see how much space was there and it blew me away. It is a really beautiful place. My husband and I are super excited at the potential. And God love my inlaws who jumped at the chance to help us. It was so hot!

You, my friend, are failing me completely! How can I bask in the light of all your hard work if there are no pics of you and your family all sweaty? Land progress pics at a minimum...pronto! LOL


And congrats on getting the 125!

[penny0527]

WORD! There is a bday spread at work today and so I am blissfully enjoying all the things. (Because I am behind on the journal thing... are you currently prepping for a contest?)

I have a hip injury that I am working through with my coach, Wade. Once I can get past that into decent squat numbers I will do another powerlifting comp. It will be a while though. This injury recovery stuff is slow going!

You, my friend, are failing me completely! How can I bask in the light of all your hard work if there are no pics of you and your family all sweaty? Land progress pics at a minimum...pronto! LOL

And congrats on getting the 125!

I know. My husband and I both said we regret not catching some pics before it is cleared a bit more. I just didn't have my phone around because we were busy busting ass. Everything is so green right now that it just looks so pretty.

[rachelily]

I have a hip injury that I am working through with my coach, Wade. Once I can get past that into decent squat numbers I will do another powerlifting comp. It will be a while though. This injury recovery stuff is slow going!

Oh man, hip sounds dreadful I hope the healing process is going alright. Can't wait to hear more about powerlifting from ya