[Champion Performance] Luna Gets Swifty with PWP/Glutez/SYN/ASE!

[Sixpack]

Great job and I am sure you are a little sore form yesterdays workout!
Sixpack

Upper Power - Home

Prior - Arm circles, froggy sits/various stretching.

Decline Push Ups
BW x 6
BW x 5
BW x 5

Pendlay Rows
91lbs x 4 (Rep PR)
87lbs x 5
87lbs x 5

OHP
57lbs x 5
57lbs x 5
57lbs x 5

BB Curls
47lbs x 8
47lbs x 7
47lbs x 6

French Press
47lbs x 8
47lbs x 7
47lbs x 6

So push ups went down, less decline this time because my shoulders have been weird. However the range of motion is better, getting chest closer to the floor. First two sets of OHPs still good, but the end of the last set is still a grind.

Got an extra rep on both second sets of my accessories. Got a rep PR on my first set of Pendlay rows. I had been struggling a lot with getting past 3x3 so I planned to go lighter for my second two. Next week I'll do two at 92, and the third will be 87 to see how it goes from there.

That said, my hammies are fluffin killing me after yesterday's deadifting session. Glutes too, but bridges tend to do that anyway. Holy chit I'm sore. >.< May just stick with the same method I used last time every time.

[LunaLifts]

Great job and I am sure you are a little sore form yesterdays workout!
Sixpack

Two days later and still sore, lol.

[NoCarbsNoSugar]

Two days later and still sore, lol.

After a workout like that, yes.
Good job!

[lschepis]

Congrats on Pendlay rows PR...I've never done those. U like them? I don't even do barbell rows much; but I'd like to try the Pendays, kind of a cross between BB rows and DLs.

[lowroller21212]

Two days later and still sore, lol.

and counting you mean?

[thehobbes]

Two days later and still sore, lol.

Successful workout was successful.

[swooshie]

Congrats on your Pendlay Row PR, Luna! Great work going on in here!

[LunaLifts]

After a workout like that, yes.
Good job!

Thanks. :3

Congrats on Pendlay rows PR...I've never done those. U like them? I don't even do barbell rows much; but I'd like to try the Pendays, kind of a cross between BB rows and DLs.

The high volume days are pretty brutal, but I like them. Gotta hit the rear delts to get my back straightened out.

and counting you mean?

Lol, seriously. I can still feel some soreness, and now it's front squat, and RDL day.

Successful workout was successful.

Indeed.

Congrats on your Pendlay Row PR, Luna! Great work going on in here!

Thanks. :3

[LunaLifts]

Lower Hyper - Home

RDLs
77lbs x 12
77lbs x 12
77lbs x 10

Front Squats
62lbs x 10 (Rep PR)
62lbs x 8
62lbs x 8

GHRs
BW x 12
BW x 12
BW x 12
BW x 12

Deadman Quad Raises
BW x 12
BW x 12
BW x 12
BW x 12

Was going to up the reps on accessories, but my head was hurting pretty good, and the mains kicked my ass. As for calf raises, I skipped them because I got a late start trying to get a bit more time with the heating pad.
Hit a FS rep PR though, so I don't really mind if the secondary stuff didn't go up as well.

Didn't spend enough time heating my back this morning, it was pretty bad. The time I did helped, but not enough to have it not fluff with my RDLs. Got through them though. I'm kinda unsure about them, I can't tell if some of my form issues are just, because of my back/hips, or if I just can't mange to get through faster paced DL variations without my form slacking.

I guess I'll just have to compare to a time when my back/hips are a non-issue, and see how my form is on a good day before jumping to conclusions.

[penny0527]

Is the back issue something that has been diagnosed?

Congrats on that rep PR! I commend you for doing high reps. I hate high reps so much which is probably why PL appeals to me.

[LunaLifts]

Is the back issue something that has been diagnosed?

Congrats on that rep PR! I commend you for doing high reps. I hate high reps so much which is probably why PL appeals to me.

I have pretty tight hip flexors. Poor posture, sitting too much, sitting in awful positions (like I am right now, but it's comfy dammit). Working on loosening them up, just takes a long time to get anywhere with mobility it seems. Some days it's better than others, but heat usually does the trick if I give it enough time.

I do to, at least for most exercises. Once I started this program, and got to try a bunch of heavier, lower rep work, I was like "damn, I want to do this everyday!" Though I do like keeping with the mixed rep schemes for now. Maybe in the future when I'm more focused on strength, and less on growth (right now I care equally about both), I'll just lift heavy chit all the time.

[penny0527]

do you warm up before squats?

[lowroller21212]

I like the volume you are going with!

[LunaLifts]

do you warm up before squats?

I do various stretches, and stuff, but do I do warm up sets?
That'd be a no.

I like the volume you are going with!

Thank you.

[NoCarbsNoSugar]

Sorry to hear about your back issues

Last summer I went through some pretty serious back issues and stopped lifting for a while. After some consideration, I returned to lifting but changes two OTHER things in my routine: the way I sat in the car and at my desk at work, and also they way I slept at night (I removed my pillow altogether).

These two things took care of the back issues within 2-3 days.
I've had no back problems since.

I am not saying you have the same type of issue, or that you should try the same solution, but maybe if you take some less-obvious measures you might see an improvement.

Best of luck with this!

[LunaLifts]

Yeah, I know I need to sit better, I spend way too much time sitting with my feet on the chair, and my knees to my chest. I know it's awful for my issues, but it's so comfy, lol.
Plus our bed kinda sucks, and given our situation (without going into a bunch of extra details) getting a new bed right now would be inconvenient, and a waste of money. We get memory foam toppers for it sometimes, but we need a new one since they lose form after awhile.
I gotta stop sleeping on my side too, for my shoulder's sake. -_-

It's ok for now though as long as I keep stretching, and improving mobility (my hammies are tight too), as well as using heat before working out which has been the biggest help.

[LunaLifts]

Upper Hyper - Home

Push Ups
x8
x8
x6

Pendlay Rows
77lbs x 8
77lbs x 8
77lbs x 8

Arnold Press
40lbs x 12
40lbs x 12 (rep PR)
40lbs x 9
(20lbs per hand)

Concentration Curls
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 9 (rep PR)

Tate Press
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 8

Added a set to the Tate presses since the first three sets felt better this time. Upped the Pendlay row weight, 77x3x8 felt way better than 62x3x12 as far as form goes.

Still managing to sleep better, woke up once I think, but fell right back to sleep. Though that doesn't mean I couldn't go for a snack and a nap right now. lol. The snack part is doable though.

[penny0527]

Yeah, I know I need to sit better, I spend way too much time sitting with my feet on the chair, and my knees to my chest. I know it's awful for my issues, but it's so comfy, lol.
Plus our bed kinda sucks, and given our situation (without going into a bunch of extra details) getting a new bed right now would be inconvenient, and a waste of money. We get memory foam toppers for it sometimes, but we need a new one since they lose form after awhile.
I gotta stop sleeping on my side too, for my shoulder's sake. -_-

It's ok for now though as long as I keep stretching, and improving mobility (my hammies are tight too), as well as using heat before working out which has been the biggest help.

walking knee pulls before squats changed my life. It warms up the hip flexors and gets the blood flowing

[LunaLifts]

walking knee pulls before squats changed my life. It warms up the hip flexors and gets the blood flowing

Ok so that is exactly what it sounds like. I usually do them lying down prior to working out, and anytime I stretch, but I'll give these a shot too. Thanks.

[Sixpack]

Great upper day buddy! Keep up the great work!
Sixpack

Upper Hyper - Home

Push Ups
x8
x8
x6

Pendlay Rows
77lbs x 8
77lbs x 8
77lbs x 8

Arnold Press
40lbs x 12
40lbs x 12 (rep PR)
40lbs x 9
(20lbs per hand)

Concentration Curls
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 9 (rep PR)

Tate Press
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 8

Added a set to the Tate presses since the first three sets felt better this time. Upped the Pendlay row weight, 77x3x8 felt way better than 62x3x12 as far as form goes.

Still managing to sleep better, woke up once I think, but fell right back to sleep. Though that doesn't mean I couldn't go for a snack and a nap right now. lol. The snack part is doable though.

[penny0527]

Ok so that is exactly what it sounds like. I usually do them lying down prior to working out, and anytime I stretch, but I'll give these a shot too. Thanks.

This is about the only video I could find.

https://youtu.be/qMfgUJWG4zc

you take a step, bring your knee up, then you grab your knee with both hands and bring it higher and closer into your hip flexor

[LunaLifts]

Saturday - LPDs, Glutes, Core

Lat Pulldowns
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

Glute Kickbacks
10lbs x 15
10lbs x 15
10lbs x 15

Superset With:

Donkey Kicks
10lbs x 15
10lbs x 15
10lbs x 12

Core Work - 120 Total Reps

Went lower on LPDs so I could try a wider grip, and see how I like it. Still prefer my previous grip, as I feel better activation that way.

Only had one egg for my breakfast sandwich this morning, and nothing else I could add to beef it up. T_T Bums me out man, it's heavy leg day, I need sustenance. At least I get 22g of protein out of my coffee in the morning. Didn't sleep my best, but we'll see if that works for or against me. Getting in some solid heating pad time too of course.

I'm thinking about moving the glute bridges to the end of my workout. It'd be good because my legs would be more worked already, and I probably won't need a full minute per set to burn them out. Also it's more of an accessory so it seems like squats, and deads should be first. On the other hand, the reason why I do them first is the set up is annoying, and I want to get them over with. They're the type of lift I could see myself blowing off here and there if I leave them for last. I'd move them to lower-hyper day, and just have a squat and deadlifting day, but then it feels like the workout's too short.

Great upper day buddy! Keep up the great work!
Sixpack

Thanks.

This is about the only video I could find.

https://youtu.be/qMfgUJWG4zc

you take a step, bring your knee up, then you grab your knee with both hands and bring it higher and closer into your hip flexor

Yeah, that's what the images I was looking at showed. I'll give them a try before my workout today.

[Sixpack]

Nice job on the workout Saturday!
Sixpack

[penny0527]

Yeah, that's what the images I was looking at showed. I'll give them a try before my workout today.

curious if they help you like they have me

[LunaLifts]

Lower Power - Home

Squats
82lbs x 5
87lbs x 5
87lbs x 5
87lbs x 5
92lbs x 3

Sumo Deadlifts
117lbs x 5
127lbs x 2
137lbs x 2
147lbs x 1
152lbs x 1
167lbs x 1

Duuuuuuude. I cannot believe I beat my deadlift PR by 12lbs. A few of you know, because I braggedhumbly shared it on FB, lol. Seriously though, I was super excited, and needed to tell someone. 152 felt good, so I figured I'd give it a shot. I don't have anything between 152 and 167, hence the huge jump, and if it were any other lift (i.e. a lift I couldn't just drop the weight on) I wouldn't even try that much of an increase. I was sorta hoping I could given how well last week's session went, but I was still surprised when I did.

I did skip glute bridges, I was actually having a bad morning beforehand, and didn't feel up to the added frustration, lol. I might just do them on my lower hyper day, or toss them in Sat with my glute accessories.

Squats went well today, I think. I didn't want to record today, like I said, it was a frustrating morning. I can sort of feel when I hit parallel, and when I don't, and while a couple were a bit short, most of them felt spot on. It'd be different if failing wasn't a pain in the ass, then I wouldn't be so cautious about potentially hitting a point of no return. >.<

curious if they help you like they have me

Well something worked well today.

I do like them though, they feel a bit different than the lying down kind, but I like both so I'll keep using them both. Stretching more never hurts, and I prefer more dynamic stretching prior to working out.

[penny0527]

Lower Power - Home

Squats
82lbs x 5
87lbs x 5
87lbs x 5
87lbs x 5
92lbs x 3

Sumo Deadlifts
117lbs x 5
127lbs x 2
137lbs x 2
147lbs x 1
152lbs x 1
167lbs x 1

Duuuuuuude. I cannot believe I beat my deadlift PR by 12lbs. A few of you know, because I braggedhumbly shared it on FB, lol. Seriously though, I was super excited, and needed to tell someone. 152 felt good, so I figured I'd give it a shot. I don't have anything between 152 and 167, hence the huge jump, and if it were any other lift (i.e. a lift I couldn't just drop the weight on) I wouldn't even try that much of an increase. I was sorta hoping I could given how well last week's session went, but I was still surprised when I did.

I did skip glute bridges, I was actually having a bad morning beforehand, and didn't feel up to the added frustration, lol. I might just do them on my lower hyper day, or toss them in Sat with my glute accessories.

Squats went well today, I think. I didn't want to record today, like I said, it was a frustrating morning. I can sort of feel when I hit parallel, and when I don't, and while a couple were a bit short, most of them felt spot on. It'd be different if failing wasn't a pain in the ass, then I wouldn't be so cautious about potentially hitting a point of no return. >.<


Well something worked well today.

I do like them though, they feel a bit different than the lying down kind, but I like both so I'll keep using them both. Stretching more never hurts, and I prefer more dynamic stretching prior to working out.

obviously if you have tightness you do what loosens you up BUT dynamic is always better before lifting rather than static holds. I do a circuit of a few dynamics before I squat.

Congrats on the PR!!!

[LunaLifts]

obviously if you have tightness you do what loosens you up BUT dynamic is always better before lifting rather than static holds. I do a circuit of a few dynamics before I squat.

Congrats on the PR!!!

I try to do a little bit of movement first if I am going to do any static stretching pre-workout. Like BW squats or something. Mostly I save it for after, or later after some cardio.

And thanks. It's my favorite lift, so it's my favorite to PR on. Turned a bad morning into a great day.

Hoping to hit a squat PR soon too, but I definitely need safeties/a spotter. I have my system for failing, but it's not the best, it just works if I need it to. I'd rather have a solid system so there's no mental block from me getting worried. I can have Jay do it, but it's a lot harder to loosen up with the space limitations there. Though I can do the walking knee pulls there now.

[lowroller21212]

And thanks. It's my favorite lift, so it's my favorite to PR on. Turned a bad morning into a great day.

turned a frown upside down? Gjdm.

[LunaLifts]

turned a frown upside down? Gjdm.

Not gonna lie, I had to google that acronym. I was surprised to see UD had it listed despite it being a term from this site.

And thanks.

[swooshie]

walking knee pulls before squats changed my life. It warms up the hip flexors and gets the blood flowing

That's a great idea. I'm going to start doing those as a warm up too. My hip flexors are tight, plus I have an old right hip injury that bugs me sometimes, so walking knee pulls may really help with that.

Lower Power - Home

Squats
82lbs x 5
87lbs x 5
87lbs x 5
87lbs x 5
92lbs x 3

Sumo Deadlifts
117lbs x 5
127lbs x 2
137lbs x 2
147lbs x 1
152lbs x 1
167lbs x 1

Duuuuuuude. I cannot believe I beat my deadlift PR by 12lbs. A few of you know, because I braggedhumbly shared it on FB, lol. Seriously though, I was super excited, and needed to tell someone. 152 felt good, so I figured I'd give it a shot. I don't have anything between 152 and 167, hence the huge jump, and if it were any other lift (i.e. a lift I couldn't just drop the weight on) I wouldn't even try that much of an increase. I was sorta hoping I could given how well last week's session went, but I was still surprised when I did.

I did skip glute bridges, I was actually having a bad morning beforehand, and didn't feel up to the added frustration, lol. I might just do them on my lower hyper day, or toss them in Sat with my glute accessories.

Squats went well today, I think. I didn't want to record today, like I said, it was a frustrating morning. I can sort of feel when I hit parallel, and when I don't, and while a couple were a bit short, most of them felt spot on. It'd be different if failing wasn't a pain in the ass, then I wouldn't be so cautious about potentially hitting a point of no return. >.<


Well something worked well today.

I do like them though, they feel a bit different than the lying down kind, but I like both so I'll keep using them both. Stretching more never hurts, and I prefer more dynamic stretching prior to working out.

Awesome PR, Luna! Congrats! You're posting up some nice numbers!