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  1. #8041
    Team Ogre penny0527's Avatar
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    Monday 12/11/17 - Bench Press

    Bench Press
    65x1
    95x1
    105x3 paused
    110x3 paused
    115x3 paused

    Slingshot
    125x6
    130x6

    CG Bench
    90x8
    95x8 (no video)

    DB Press
    15x35
    25x25
    25x25

    DB Row
    25x12x3

    Plate shrug
    45'sx12x3

    DB Fly
    20'sx12x3

    Hammer Curl
    20'sx12x3

    Abs
    100 reps




    Bench numbers are creeping up again finally.
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  2. #8042
    App North JSClen's Avatar
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    I have been lurking and just now realized this is stuff from like a month ago? I hope you realized that the WW3 started on Jan 6 2018, so if at all possible, jump back in your Delorean, gun it to 88, and log workouts from farther in the past!! Be like Wolverine in that Xmen movie, and time travel through your own brain to save you from the horrible future.

    But yeah, I feel dumb for only now noticing.
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  3. #8043
    Team Ogre penny0527's Avatar
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    Originally Posted by JSClen View Post
    I have been lurking and just now realized this is stuff from like a month ago? I hope you realized that the WW3 started on Jan 6 2018, so if at all possible, jump back in your Delorean, gun it to 88, and log workouts from farther in the past!! Be like Wolverine in that Xmen movie, and time travel through your own brain to save you from the horrible future.

    But yeah, I feel dumb for only now noticing.
    Yeah I'm way behind here but my YouTube channel is up to date.
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  4. #8044
    Team Ogre penny0527's Avatar
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    Tuesday 12/12/17 - Back Squat

    Back Squat
    125x2x6

    Speed Deadlift
    205x1x8




    Back in my Squat shoes! Ankle is getting better. Definitely not 100% but good enough to squat in my squat shoes.
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  5. #8045
    Registered User tina722's Avatar
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    Why were the speed deads added on squat day? The ankle?

    Nice training, glad you are posting again!

    I was in Houston for the holidays and was a little sad at how cold it was. I brought shorts and tank tops because I was hoping to be warm - ended up only wearing them one day though.
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  6. #8046
    Monsta Big_Sky_Guy's Avatar
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    Any sense of what exactly is going on with the ankle?
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  7. #8047
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by Big_Sky_Guy View Post
    Any sense of what exactly is going on with the ankle?
    probably just smothered from all the long pants she's been wearing
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  8. #8048
    Team Ogre penny0527's Avatar
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    Originally Posted by tina722 View Post
    Why were the speed deads added on squat day? The ankle?

    Nice training, glad you are posting again!

    I was in Houston for the holidays and was a little sad at how cold it was. I brought shorts and tank tops because I was hoping to be warm - ended up only wearing them one day though.
    It's so unlike normal Houston weather right now! Most of the time we are wearing t-shirts on Christmas Day. Not this year!

    The deads were added because of the ankle. I was only doing my normal stance squats which isn't exactly a legit session. All the other squats were too much. Deads don't seem to bother my ankle though.

    Originally Posted by Big_Sky_Guy View Post
    Any sense of what exactly is going on with the ankle?
    I am pretty sure calf and ankle tightness caused some impingement because once I really started stretching I was able to walk on it more.
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  9. #8049
    Team Ogre penny0527's Avatar
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    Thursday 12/14/17 - CG Decline

    CG Decline
    95x2
    115x1
    130x6
    130x6
    110x8

    Slingshot
    125x8
    125x8

    OHP - strict
    55x6
    60x6 (no video)
    65x6

    DB Row
    25x12x3

    Plate Shrug
    45'sx12x3

    Abs
    50 reps

    ***out of time***


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  10. #8050
    Team Ogre penny0527's Avatar
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    Saturday 12/16/17 - Front Squat & Deadlift

    Front squat
    95x1
    115x3
    115x3

    Trap Deadlift
    235x3
    235x3

    Conventional Deadlift
    225x1x8




    Front squats are kicking my ass lately. My 3 rep max is 15 lbs more than this but it didn't feel as easy as I would have liked.
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  11. #8051
    Team GAT Rep HARRYBEAST's Avatar
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    lol I was going to ask why you changed pants for deads, then realized you just took off the knee sleeves
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  12. #8052
    Team Ogre penny0527's Avatar
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    Monday 12/18/17 - Bench Press

    Bench Press
    65x1
    95x1
    110x1 paused
    120x1 paused
    130x1 paused

    Slingshot
    127.5x6 (no video)
    127.5x6 (no video)

    CG Bench
    90x8 (no video)
    95x8

    DB press
    15x35
    25x25
    25x25

    DB Row
    25'sx12x3

    Plate Shrug
    45'sx12x3

    DB Fly
    20'sx12x3

    Hammer Curl
    20'sx12x3

    Abs
    100 reps




    Apparently I missed or deleted a lot of videos. Oh well. Managed 130 on bench. Best I've done lately.
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  13. #8053
    Team Ogre penny0527's Avatar
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    Originally Posted by HARRYBEAST View Post
    lol I was going to ask why you changed pants for deads, then realized you just took off the knee sleeves
    I think in a couple of videos it does look like I'm changing pants because if it's really cold I wear two pairs. I take the top layer off to dead.
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  14. #8054
    Team GAT Rep HARRYBEAST's Avatar
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    Originally Posted by penny0527 View Post
    I think in a couple of videos it does look like I'm changing pants because if it's really cold I wear two pairs. I take the top layer off to dead.
    I love when you take the top layer off
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  15. #8055
    one more set bmgamble's Avatar
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    Good to see you posting and recovering the ankle somewhat. I suck at following and posting lately. Usually I love the cold, but it does take a bit longer to warm up so that is a downside for me. This morning was unusually bitter with the windchill.
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  16. #8056
    Team Ogre penny0527's Avatar
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    Tuesday 12/19/18 - Back Squat

    Back Squat
    130x2x5

    Speed Deadlift
    215x1x8

    DB Lunges
    20'sx10x3

    Step ups (to bench)
    BWx20x3




    I am doing better at skipping unnecessary warm up sets and just getting to the main sets when they are not super heavy.

    Dumbbell lunges suck when my hips are this tight.
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  17. #8057
    Team Ogre penny0527's Avatar
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    Thursday 12/21/17

    No lifting. Out of town.
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  18. #8058
    Team Ogre penny0527's Avatar
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    Friday 12/22/17

    No lifting. Out of town.
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  19. #8059
    Team Ogre penny0527's Avatar
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    Monday 12/25/17

    Various dumbbell work


    After the kids opened their presents I slipped out to my father-in-laws shop to use his dumbbells. I did some flat bench presses, incline press, rows, flyes, etc.
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    Wednesday 12/27/17 - Back Squat

    Back Squat
    130x2x6

    Speed pull
    220x1x8

    DB Lunges
    20'sx10x3

    Step ups (to bench)
    BWx20x3




    Good to be back home! We got home the day after Christmas (Tuesday) so I bumped squats to Wednesday rather than try to do them Tuesday afternoon. I usually don't do well lifting in the afternoon since I'm used to super early mornings.
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  21. #8061
    Team Ogre penny0527's Avatar
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    Friday 12/29/17 - CG Decline

    CG Decline
    65x1
    100x1
    120x6
    125x6
    110x8

    Slingshot
    115x8
    115x8

    OHP - strict
    55x6
    60x6
    65x6

    DB Row
    25'sx12x3

    Plate Shrug
    45'sx12x3

    Abs
    100 reps

    ***out of time***




    Back to work after vacation

    I have not done 8 reps on slingshot in a while. Those additional two reps make more of a difference than I expected.

    OHP was pretty easy up until the last couple of reps of the last set.
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  22. #8062
    Team Ogre penny0527's Avatar
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    Saturday 12/30/17 - Front Squat & Deadlift

    Front squat
    115x3
    115x3

    Trap Deadlift
    245x3 (5lb under 3RM)
    245x3

    Conventional Deadlift
    225x1x6

    Jumping Lunges
    BWx20x3

    Step Up (to bench)
    BWx20x3


     

    I got a little forward on my first set of front squats so I stalled a bit.

    Trap had some back rounding I wish I could eliminate.

    Conventional deadlifts were a mix of OK and not so good. I felt better when I put emphasis on setting my shoulders and lats.
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  23. #8063
    Team Ogre penny0527's Avatar
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    Tuesday 1/2/18 - Bench Press

    Bench Press
    65x1
    95x1
    115x6 (5 lb under PR)
    115x6
    95x8

    Slingshot
    125x1 paused
    135x1 paused
    145x1 paused

    close grips
    75x6
    75x6

    DB Press
    15x35
    25x25
    25x25

    ***out of time***




    Well 115x6 was hard as hell but I did it.....twice. Pretty stoked to be getting close to my previous bench numbers.

    Wade said if Slingshot was easy at 125 to go up. Next at 135 was somewhat easy so I jumped to 145 which was not all that smooth. It went up though.

    Close grip was ridiculously easy.

    Didn't get to my accessories in today. I set my alarm later because I woke up in the middle of the night and stayed awake a while. I bumped my alarm ahead a bit and eventually went back to sleep. I don't think I would have managed 115x6 otherwise so it was a sacrifice I was OK with.
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  24. #8064
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    Wednesday 1/3/18 - Back Squat

    Back Squat
    135x2x5

    Speed Deadlift
    225x1x8

    Wide Squat
    95x6
    95x6


    I guess I accidentally deleted this video. No big deal. It's weight I've done a hundred times already.
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  25. #8065
    Team Ogre penny0527's Avatar
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    Originally Posted by bmgamble View Post
    Good to see you posting and recovering the ankle somewhat. I suck at following and posting lately. Usually I love the cold, but it does take a bit longer to warm up so that is a downside for me. This morning was unusually bitter with the windchill.
    The cold makes it hard to move around. We had some serious wind chill factor numbers this past week or so. One night was a wind chill of my 12 degrees. We just don't really see that here. Mostly we see 99 degrees

    I need to work on my ankle with my stretching. I was using my heating pad on it first then stretching it. Once it felt good enough to walk and wear squat shoes I stopped. I need to start up again. I need to stretch more often everywhere actually.
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  26. #8066
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    Friday 1/5/18 - CG Decline

    CG Decline
    65x1
    105x1
    125x6
    125x6
    110x8

    Slingshot
    115x8
    115x8

    OHP - Strict
    55x6
    60x6
    65x6

    DB Row
    25'sx12x3

    Plate Shrug
    45'sx12x3

    DB Fly
    20'sx12x3

    Hammer Curl
    20'sx12x3

    Abs
    100 reps




    Decline went as planned.

    Still adjusting to 8 reps on slingshot. Those last two wear me out. Almost dropped the bar on myself because I missed one of the hooks on rerack

    It's nice being consistent with OHP because my overhead strength sucks. My shoulder is feeling tight again so I need to start rolling and stretching that so it does not start hurting again.
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  27. #8067
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    well at least we are in the current year now
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  28. #8068
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    Saturday 1/6/18 - Front Squat & Deadlift

    Front Squat
    45x3
    115x3
    115x3

    Trap Deadlift
    255x3  PR! (Previous 3RM 250x3)
    255x3 

    Conventional Deadlift
    240x1x6 (no video of reps 2-5)

    DB Lunges
    20'sx10x3

    Step ups (to bench)
    BWx20x3

    Abs
    50 reps




    Front squat was much easier than it has been over the past few weeks.

    Trap was a PR and I managed it twice. It's been a while since I've PR'd in training. It's been mostly in meets lately that I've hit a PR. The 1st set was too much lower back. The 2nd felt better. I felt more "heels through the floor" than on the first set.

    My phone kept powering off during conventional so most of those are not on video. My t-spine area is so fuking painful when I'm putting the bar down during conventional.
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  29. #8069
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    Originally Posted by penny0527 View Post
    It's so unlike normal Houston weather right now! Most of the time we are wearing t-shirts on Christmas Day. Not this year!

    The deads were added because of the ankle. I was only doing my normal stance squats which isn't exactly a legit session. All the other squats were too much. Deads don't seem to bother my ankle though.



    I am pretty sure calf and ankle tightness caused some impingement because once I really started stretching I was able to walk on it more.
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    Would adding the banded ones be good for all of us?
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