Penny's Training Jounal

[penny0527]

Seems like Team Ogre lifting has really taken off around these parts. Y'all are keeping Wade busy!

I, alone, keep Wade busy

It's awesome to have more women now

[HARRYBEAST]

Thanks! I never thought I'd get to this point with all the hip issues.



Guess I unsubbed accidentally. My bad!



Thanks. I send everything to Wade so it''s just as easy to post here.

Besides that how else would Harry actually know I wear capri pants?

Fixed for accuracy

[FallenAngel80]

Fixed for accuracy

Lol!

[penny0527]

Thursday 12/15/16 - CG Decline & Slingshot

CG Decline
65x5x2
85x4
115x3
130x1
145x5 (fail 1)
145x6
130x8

Slingshot
135x8
135x8

CG Cable row
90x12x3

Plate Shrugs
45'sx12x3

Rear delt flyes
20x12x3

Hammer curls
20x12x3

Calves

Abs
100 reps



The second set of 6 on decline was adjusted down from 150x6 since I failed the 6th on the previous set. Not even sure how I locked out the 6th rep on the 2nd set. It came down once or twice.

The slingshot sets......good lord. I was glad when those were done!

All in all not my best day.

[bmgamble]

Way to come back and grind that 6th rep. Still got work done. Get it next time.

[penny0527]

Way to come back and grind that 6th rep. Still got work done. Get it next time.

I was going to get that 6th one no matter what

[penny0527]

Friday 12/16/16 - Front Squat & Deadlift

Front Squat
65x5
85x4
115x2
130x1
140x1
150xFAIL
150xFAIL

Trap Deadlift
145x2
195x1
235x1
265x1
285x1

Conventional Deadlift
135x3
195x1
235x1x12 (EMOM)

SLDL
115x12x3





That 150 front squat wasn't even close so I let it drop both times. Im working on not letting those fails get to me so badly that it puts a damper on the rest of my session. I tried twice, failed twice, let it go and moved on. I still get mad because it bothers me but I'm trying not to let it ruin the rest of my session. Let's see how long that lasts

The 235 trap dead was slow to break the floor. I tried so hard to keep my hips down and it threw me off. After it broke the floor it came up fast. 265 felt fawking heavy and so did 285. That's the heaviest I've gotten on trap this time around.

My hips look high on conventional deads. I think I started to tire at set #6. That one came up visibly slower.

[BubsNBean]

FS are lookig good! Man, I need to get my front squats back up. Well, all my squats really







Also: you have a glorious a$$

[MatTheCur]

Oh god. In before Harry?

Conv. 5, 6, 10, and 11 all looked awesome; hips stayed put, you had good pace, too.

I hear you on getting frustrated with missing lifts. It affects me too, but gotta move on!

FS are lookig good! Man, I need to get my front squats back up. Well, all my squats really







Also: you have a glorious a$$

I WAS TRYING TO STAY AWAY BUT I TOTALLY AGREE!

[penny0527]

FS are lookig good! Man, I need to get my front squats back up. Well, all my squats really


Also: you have a glorious a$$

Lol thanks

Front squats are so hard! For me anyway.

Oh god. In before Harry?

Conv. 5, 6, 10, and 11 all looked awesome; hips stayed put, you had good pace, too.

I hear you on getting frustrated with missing lifts. It affects me too, but gotta move on!

I WAS TRYING TO STAY AWAY BUT I TOTALLY AGREE!

Lulz.

I let a miss bother me too much and it ruins my mood. I need to not do that. Man do I have a temper though......

[bigwade800]

yeah her butt does kill

load is better on pulls when you lead with the back of the head and hips move synergistically, it's perfect. The hips down have to be super lo as that will rob you of power as well.

As for the misses...remember, when you look at a powerlifting meet entry, there are two events that won't be on there. 1 is front squat and 2 is trap bar. While we want to be progressie with our numbers, and I get it and understand that, those 2 movements are tools only to get stronger and, they have worked. If you have another week with some misses, we simply back it up a little and work back up and that has never failed you yet. In the end, it's the lifts that are the priority that are most important. So the trap was a little slow off the floor. You are intuitive now enough to feel that so, you'll continue to improve that while training and getting stronger. The bottom line is, your pull and strength over all, continues to improve.

Disappointment I understand but, always keep your eye on the prize.

NOw, all that said, I have had moments where I have hurled belts or got so mad that I knocked over weight trees but, that was a long time ago...I have mellowed a bit since then.

[penny0527]

yeah her butt does kill

load is better on pulls when you lead with the back of the head and hips move synergistically, it's perfect. The hips down have to be super lo as that will rob you of power as well.

As for the misses...remember, when you look at a powerlifting meet entry, there are two events that won't be on there. 1 is front squat and 2 is trap bar. While we want to be progressie with our numbers, and I get it and understand that, those 2 movements are tools only to get stronger and, they have worked. If you have another week with some misses, we simply back it up a little and work back up and that has never failed you yet. In the end, it's the lifts that are the priority that are most important. So the trap was a little slow off the floor. You are intuitive now enough to feel that so, you'll continue to improve that while training and getting stronger. The bottom line is, your pull and strength over all, continues to improve.

Disappointment I understand but, always keep your eye on the prize.

NOw, all that said, I have had moments where I have hurled belts or got so mad that I knocked over weight trees but, that was a long time ago...I have mellowed a bit since then.

I need to add "lead with the back of the head" to my cues.

[bmgamble]

Good session. Can't see front squats or trap vid. Is this the butt vid people are referring to? I miss all the good stuff.

[penny0527]

Good session. Can't see front squats or trap vid. Is this the butt vid people are referring to? I miss all the good stuff.

I'm not sure which video they are referring to....

[JSClen]

butt vidsÉÉ

[melDorado]

Hi penny liking your training lately...cg decline sounds scary...some heavy numbers on that too
Strong trap pull too....I just can't get them, I always fall over backwards.
I love front squats. - they do get easier. Done a bunch yesterday and my dyel quads are feeling it good. They are brilliant for strengthening your upper back too. I had to quit them for a long time because of my ac joint probz but I'm doing them again now as a volume exercise....feelsgoodmane
Feel so hardcore with the bar jammed against my neck and I can hardly fkn breathe but I'm still gonna conquer my set RRAAAHHHHH!!
In for butt video no homo











Slight homo

[penny0527]

butt vidsÉÉ

If you're Harry all my videos are butt vids

Hi penny liking your training lately...cg decline sounds scary...some heavy numbers on that too
Strong trap pull too....I just can't get them, I always fall over backwards.
I love front squats. - they do get easier. Done a bunch yesterday and my dyel quads are feeling it good. They are brilliant for strengthening your upper back too. I had to quit them for a long time because of my ac joint probz but I'm doing them again now as a volume exercise....feelsgoodmane
Feel so hardcore with the bar jammed against my neck and I can hardly fkn breathe but I'm still gonna conquer my set RRAAAHHHHH!!
In for butt video no homo


Slight homo

I've busted my ass after a trap bar miss. The bar drops and I go backwards. Pretty lulzy.

CG decline has been a godsend for my flat bench.

[penny0527]

UMonday 12/19/16 - Bench Press

Bench Press
65x6
84x4
105x3
115x6
115x6
95x8

Slingshot
135x1 paused
150x1 paused
160xFAIL paused
160xFAIL paused

CG Flat Bench
95x6x3

DB press
15x35
25x25
25x25

CG Cable row
90x12x3

Plate Shrugs
45'sx12x3

Rear delt flyes
20x12x3

Hammer curls
20x12x3

Calves

Abs
100 reps



The first set of 115x6 looked and felt like complete sh!t. I did not ask for a lift off so I got hung up on one of the pins. Got loose and had to retuck my lat after the 3rd rep. I asked for a lift off on the second set of 115x6 which helped but I forgot to tell him how many. My mistake. After the 5th rep I told him i had one more which meant not having the time to take a breath at the top. Made for a harder lockout without that little extra bit of power. Still loocked it out though and that's what counts. I just looked back at my notes and this was my first time doing 115x6 for both sets of 6. It became my new 6RM in November but at that time I had done 110x6 first then 115x6. Progress.

I got a little loose on Slingshot at 135 but it was still wast enough. The 150 went up a bit slow but still doable. That 160 wasn't even close either attempt.

[LunaLifts]

Front squats are so hard! For me anyway.

I hear ya. They feel great when they're over with though.

[penny0527]

I hear ya. They feel great when they're over with though.

Some days that's just how I feel

[HARRYBEAST]

If you're Harry all my videos are Capri pants vids

So true!

plus your latest vid doesn't even work

[HARRYBEAST]

also when is your birthday isn't it soon?

[penny0527]

So true!

plus your latest vid doesn't even work

My bench video?

[penny0527]

also when is your birthday isn't it soon?

Today. Happy belated to you

[HARRYBEAST]

Today. Happy belated to you

Happy Birthday to you. You get anything cool for yours?

[penny0527]

Happy Birthday to you. You get anything cool for yours?

Gym stuff from my husband...clothes and Bluetooth earbuds, my sister sent me a Barnes and Noble gift card cuz I'm a nerd. My inlaws send memoney every year even though we are adults

Normally my husband and I dont really do gifts especially with all we have going this year. I'm not sure what struck him this year.

[HARRYBEAST]

Gym stuff from my husband...clothes and Bluetooth earbuds, my sister sent me a Barnes and Noble gift card cuz I'm a nerd. My inlaws send memoney every year even though we are adults

Normally my husband and I dont really do gifts especially with all we have going this year. I'm not sure what struck him this year.

yeah we just recently stopped exchanging money and gift cards between the adults in the family for Christmas, which I am sure someone will fuk up this year. I got a better heater for the garage and load of bourbon from my party. Erica some cool stuff too on top of the party. We have started scaling back gifts for each other and doing mini trips instead.

[Big_Sky_Guy]

Happy Birthday!


And we do the same Harry..less on things for us, more on adventures.


Gen just got invited to teach in Panama in mid Jan, so we will meet in Belize to play in the water and jungle!

[FallenAngel80]

Happy Birthday, Penny!

[LunaLifts]

Happy life anniversary!