Penny's Training Jounal

[penny0527]

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.

[JSClen]

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.

[penny0527]

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.

[penny0527]

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.

[tina722]

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.

[Big_Sky_Guy]

Any sense of what exactly is going on with the ankle?

[HARRYBEAST]

Any sense of what exactly is going on with the ankle?

probably just smothered from all the long pants she's been wearing

[penny0527]

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.

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.

[penny0527]

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***

[penny0527]

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.

[HARRYBEAST]

lol I was going to ask why you changed pants for deads, then realized you just took off the knee sleeves

[penny0527]

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.

[penny0527]

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.

[HARRYBEAST]

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

[bmgamble]

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.

[penny0527]

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.

[penny0527]

Thursday 12/21/17

No lifting. Out of town.

[penny0527]

Friday 12/22/17

No lifting. Out of town.

[penny0527]

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.

[penny0527]

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.

[penny0527]

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.

[penny0527]

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.

[penny0527]

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.

[penny0527]

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.

[penny0527]

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.

[penny0527]

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.

[HARRYBEAST]

well at least we are in the current year now

[penny0527]

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.

[bigwade800]

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.

https://www.youtube.com/watch?v=lMbhfK-xUzo

https://www.amazon.com/TDS-C-7700-W-...terior+machine

[HARRYBEAST]

https://www.youtube.com/watch?v=lMbhfK-xUzo

https://www.amazon.com/TDS-C-7700-W-...terior+machine

Would adding the banded ones be good for all of us?