Penny's Training Jounal

[anandagirl]

Congrats on the PR!

[penny0527]

Other than my rotator issue, mine is right under the shoulder blade. Therapist thinks I have a "nerve impingment" (or however the hell you spell that word) She can't get it loose.

I can't figure out if it's the infraspinatus or the teres minor....somewhere in that area though.

Congrats on the PR. Hate having to ask for a spot. Then again, it depends what gym I'm in. Commercial gyms, forget it.

This is a commercial gym unfortunately. There are a few legit lifters. Definitely more that are not than are though.

[itsagoodday]

Strong PR! I keep wanting to try close grip on decline, and then I never remember to do it. I need to give you my number so you can text me my next chest day at the gym and be like CLOSE GRIP YOUR DECLINE YOU DUMB@SS.

Good spotters at my gym are slim pickings. I try to aim for guys older than me, older guys seem to take direction better. Younger guys are so convinced I'm going to die that they won't take their hands off the bar lol.

Leg press though has safeties in place doesn't it?

We actually have one in my gym that is so old it doesn't have safeties (although the others do). Sometimes people don't notice the difference, so we've had several people stuck in there that needed to be rescued.

Not that this is helping Mel with her leg press fears. Sorry, Mel.

[penny0527]

Congrats on the PR! and I love that you could talk at rep #5 - takes some energy and skill. Does handling the heavier weight on decline transfer to flat bench especially for confidence?

I hate having to waste brain power making sure I get all my reps on my own.

I think Wade does a better job than me of explaining why close grip decline. Maybe he can chime in.

[penny0527]

Congrats on the PR!

Thanks!

Strong PR! I keep wanting to try close grip on decline, and then I never remember to do it. I need to give you my number so you can text me my next chest day at the gym and be like CLOSE GRIP YOUR DECLINE YOU DUMB@SS.

Good spotters at my gym are slim pickings. I try to aim for guys older than me, older guys seem to take direction better. Younger guys are so convinced I'm going to die that they won't take their hands off the bar lol.



We actually have one in my gym that is so old it doesn't have safeties (although the others do). Sometimes people don't notice the difference, so we've had several people stuck in there that needed to be rescued.

Not that this is helping Mel with her leg press fears. Sorry, Mel.

So not helpful with that leg press fear

You could be onto something with that younger guy/older guy thing. It had not occurred to me until you said it but....yea.

[BubsNBean]

Oh hello. Looks like your lifting is going well, congrats on the PR!!!

[penny0527]

Oh hello. Looks like your lifting is going well, congrats on the PR!!!

Hey there! Things are looking up finally.

I think I need to resub to yours log. I also need to find a couple others that I have unsubbed. Since bb.com added that stupid ad box at the top it bumps the page down. So if I click a thread too soon and it always seems to bump down to the unsubbed button.

[BubsNBean]

Hey there! Things are looking up finally.

I think I need to resub to yours log. I also need to find a couple others that I have unsubbed. Since bb.com added that stupid ad box at the top it bumps the page down. So if I click a thread too soon and it always seems to bump down to the unsubbed button.

Nothing is going on in my log these days. Life has been so busy I'm lucky if I update once a week, but no workouts have been logged in like a month. I'm still lifting, just not logging regularly.

[penny0527]

Nothing is going on in my log these days. Life has been so busy I'm lucky if I update once a week, but no workouts have been logged in like a month. I'm still lifting, just not logging regularly.

So maybe I didn't accidentally unsub but rather you are a slacker

[penny0527]

Friday 11/11/16 - Front Squat & Deadlift

Front Squat
65x5x2
85x4
105x3
120x3

Trap Deadlift
145x1
195x1
225x1
245x3

Conventional Deadlift
135x1
185x1
225x1
250x1
275xFAILx3
255x1
265x1

SLDL
105x12x3





Front squats and trap deads went well. Conventional is where it went to sh!t. 250 came up easy enough. I got 275 to break the ground all 3 times but then the bar stopped moving so I had to drop it. Hips too high.....no surprise there. I text Wade and he said to hit 255, send video and we'd go from there. After that he said to go to 265 then move on to straight leg. It's frustrating to miss a lift 3 times that I know I should have been able to do.

[FallenAngel80]

You almost had me confused - I thought why is Penny front squatting/deadlifting on a Monday?!

120 front squat looked easy. Well done for at least going for the 275s, you'll hit them next time.

[penny0527]

You almost had me confused - I thought why is Penny front squatting/deadlifting on a Monday?!

120 front squat looked easy. Well done for at least going for the 275s, you'll hit them next time.

But is it too much to ask to hit them the first time

I've been posting a training day later so I can upload at home on wifi

[FallenAngel80]

But is it too much to ask to hit them the first time

Lol, patience. Remember, embrace the squiggle

[penny0527]

Lol, patience. Remember, embrace the squiggle

I thought about that squiggly line the rest of the day after this session

[MatTheCur]

Good effort though. Work was done!

I know exactly how you feel. Got 270 x 6 on declines last session, then last night I couldn't even do one full set of 270 =/

Gotta fall to get stronger though!

[penny0527]

Good effort though. Work was done!

I know exactly how you feel. Got 270 x 6 on declines last session, then last night I couldn't even do one full set of 270 =/

Sounds just like me

[penny0527]

Monday 11/14/16 - Bench

Bench Press
65x6x2
85x4
100x2
110x3 paused
120x3 paused
125x2 paused (fail 1)

Slingshot
145x4 (fail 2)
135x6

CG Flat Bench
95x6x3

DB press
15x35
25x25
25x25

CG Cable row
90x12x3

Plate Shrugs
45'sx12x3

Rear delt flyes
17.5x12x3

Hammer curls
20x12x3

Calves

Abs
100 reps



The negative about today......I failed reps on bench and slingshot. I was supposed to do both sets of slingshot at 145x6 but after failing 2 reps there was no way I was going to pull 6 out of the bag on the next. Wade said to drop it down to 135 for 6

The positive.....my previous bench attempt at 125x3 ended with my butt coming up on the 2nd rep and me re-racking without attempting the 3rd rep. This time I kept my butt on the bench for a solid two reps and I attempted the 3rd rep. Progress is not as fast I hope but it's moving forward at least. For a long time I could not pause 3 reps at 115 and here I am attempting 125x3.

[FallenAngel80]

Progress is not as fast I hope but it's moving forward at least. For a long time I could not pause 3 reps at 115 and here I am attempting 125x3.

It's good to look back and see where you've come from

I so dream one day I will hit above 100 on bench.

[penny0527]

It's good to look back and see where you've come from

I so dream one day I will hit above 100 on bench.

It helps me to write notes next to the set in my log. That way I can compare. Sometimes progress comes in the form of how easily I did a weight as opposed to did I get it or not.

[FallenAngel80]

It helps me to write notes next to the set in my log. That way I can compare. Sometimes progress comes in the form of how easily I did a weight as opposed to did I get it or not.

That's a good point, hadn't thought of it quite like that

[penny0527]

That's a good point, hadn't thought of it quite like that

I try to remember that progress comes in different forms. Try....

[LunaLifts]

The positive.....my previous bench attempt at 125x3 ended with my butt coming up on the 2nd rep and me re-racking without attempting the 3rd rep. This time I kept my butt on the bench for a solid two reps and I attempted the 3rd rep. Progress is not as fast I hope but it's moving forward at least. For a long time I could not pause 3 reps at 115 and here I am attempting 125x3.

Nice benching, and yay for the improvement.

It helps me to write notes next to the set in my log. That way I can compare. Sometimes progress comes in the form of how easily I did a weight as opposed to did I get it or not.

I need to remember this more often. I use a notebook so I have plenty of space for notes, but I usually write notes with my food tracking stuff, as I usually do a layout for my workouts that isn't conductive to note adding (though it is handy for keeping track of progress week to week). It's a good thing to do. I've been adding notes that I'm sick so I won't be confused if I look back on it later on.

[penny0527]

Tuesday 11/15/16 - Back Squat & Speed Deadlift

Back Squat
65x5x2
85x4
100x2
115x1
130x1
140x2x4

2-count Paused Squat
115x3x3 (comp stance)

Wide Squat
70x8x2

Speed Conv Deadlift
135x3
160x1
200x2x8 (15-sec rest)

Lying Leg Curls
65x10x3

Seated Leg Extension
85x10x3

Decline Leg Press
2ppsx12x3

Calves





I came up on my toes a bit on the 130x1 squat. I'm not sure what went wrong with the first one at 140. Maybe I got loose.

The 15 second rest on deads is brutal. I drop the bar, hit record off, record on, then right back to the bar. Leaving my hands on the bar for the second rep makes it hard to see where I am and where I am supposed to be to pull the second rep. It resulted in the bar being too far away most of the time. My lower back started to feel these and I had to take a longer rest before the last set.

[HARRYBEAST]

The 15 second rest on deads is brutal. I drop the bar, hit record off, record on, then right back to the bar. Leaving my hands on the bar for the second rep makes it hard to see where I am and where I am supposed to be to pull the second rep. It resulted in the bar being too far away most of the time. My lower back started to feel these and I had to take a longer rest before the last set.

I don't know what you edit yours with but I just take one vid on speed singles or even on normal deadlift singles and then cut it up later, this is much easier

Squats and deads both look real solid

[penny0527]

I don't know what you edit yours with but I just take one vid on speed singles or even on normal deadlift singles and then cut it up later, this is much easier

Squats and deads both look real solid

I use Kinemaster to edit. It only allows me to cut at tell beginning and the end of the video. I cannot cut out the in-between. I would love to be able to do that. What app do you use to edit videos?

[HARRYBEAST]

Movie Maker

[bmgamble]

Hex plates suck in general as we know, but they suck even more for more than 1 rep.
Squats look good. Pulls were good. Paused squatting is in.

[FallenAngel80]

Good work, Penny I use Windows Movie Maker as well

[penny0527]

Movie Maker

I searched for "movie maker" and there are several apps with that name. I'll see if one of them allows for cutting in the middle of videos.

Hex plates suck in general as we know, but they suck even more for more than 1 rep.
Squats look good. Pulls were good. Paused squatting is in.

Hex plates are the worst for reps.

Paused squatting makes my jaw hurt right below my ear because I'm exhaling so hard. Other than that I like them. For now.

Good work, Penny I use Windows Movie Maker as well

On your computer? Or is it an app?

[FallenAngel80]

On your computer? Or is it an app?

On my computer, but you can get an app of it as well. It's a Windows app so not sure if you can get it on other phones?