Starting to get serious

[HealthNut12]

Nice work. I never got above like 75 lbs for the front squat. lol Been awhile since I did them.

May I ask about your left knee? My left knee is slightly arthritic. A woman at the gym today told me her left knee also bugs her sometimes. I wonder what it is with women and left knees. lol

Great work today! I'm going to google Russian twists. I think I know what they are but I'm not 100%. Keep it up!

[lazyaj]

Thanks! Today was fun. Planning to finish out this first week with overhead pressing tomorrow.

I tore my medial meniscus on my left knee a little over a year ago, and had an 80% menisectomy. The surgeon told me it's basically guaranteed I'll get arthritis eventually, lol. But I'm trying to make the best of it. People say that having strong quads is the best defense for your knee, and physical therapy is actually what got me into weight lifting.

Overall though my joints feel a lot better since I started lifting. But maybe it's because I just displaced all the soreness to soft tissue? Major DOMS today in my triceps! Feels kind of great.

[lazyaj]

weight x reps

2/4/2015

Press (Standing)
60x3
60x3
60x3
60x3
60x3
60x3

Bench (medium grip, 3 count eccentric)
80x7
80x7
80x7

Incline DB bench
25x6
25x6
25x6

Lat Pulldown
115x8
115x8
115x8

DB shoulder press
25x8
25x6
20x8
25x8

DB self-supported row
25x12
25x12
25x12

Facepulls
15x12
15x12
15x12

new PRs today
25 was a new 12RM for DB self-supported row
25 was a new 8RM for DB shoulder press

Comments

I've never done slow eccentric bench - it made me feel really mad! Hahaha. It is really hard. I missed getting 25x8 on the second DB shoulder press because I didn't wait long enough, and then the left dumbbell went floating around. Fixed that on a subsequent set with more focus.

Not sure whether I was doing the facepulls right so I stayed with really light weight. While check with my trainer next week.

He gave me an "optional 5th day". Not sure whether I'll do it tomorrow or not? I'm leaving for a short vacation tomorrow evening, and get back Sunday. I'll have to see how I feel. But overall, I feel awesome after this first week! Which isn't surprising because most of it was easy.

[lazyaj]

weight x reps

2/5/2015

Hammer Curl
18x15
22x10
22x10

Squat
45x5
65x5
90x3
105x3
115x8
115x8
115x8
115x8

Pendlay Rows
70x6
70x6
70x6
75x6

Tricep lying extension
40x10
40x10
40x10

Power clean
65x6
65x6
65x6

Situp (bent leg on floor)
30
30

Comments

Basically, I just did what I wanted for fun. I took videos of one squat set, and one power clean set. I will post them if I can figure out how. I really just don't "get" power cleans though. I am basically retarded when it comes to moving quickly. Seeing the video was helpful though, I habitually bend my elbows right before the second pull. Not sure why?

Also, the reason for the weird dumbbell weights is those are adjustable ones, and the handles are 2-3 pounds. It's actually handy because the jump from 20 to 25 has been surprisingly hard for me on some exercises. I keep believing that when I get over that plateau, the next one will be easier to cross. It's probably not true but it does help keep me motivated!

Now for three days off yay!

[HealthNut12]

Enjoy your three days off! You've been working hard, it's great to see.

At home I have the adjustable dumbbells too where the weight of the handle is like 3 lbs or so. When I workout at home I weight them to see what the weight is. lol At the gym, though they have those 'micro' plates that stick to the end of the dumbbell with a magnet. I agree with you wholeheartedly, sometimes a 5 lbs pound leap in weight is a little much.

Have a good weekend!

Oh, I wanted to add, my arthritis started before I began weight lifting too. Moving the iron sure seems to help!

[kaleida]

Enjoy the break!! I have to admit I don't "get" power cleans either. Mine end up looking like a grip and rip, high-velocity deadlift that gets airborne...ha. I know that's not how it should be.

[lazyaj]

Enjoy your three days off! You've been working hard, it's great to see.

At home I have the adjustable dumbbells too where the weight of the handle is like 3 lbs or so. When I workout at home I weight them to see what the weight is. lol At the gym, though they have those 'micro' plates that stick to the end of the dumbbell with a magnet. I agree with you wholeheartedly, sometimes a 5 lbs pound leap in weight is a little much.

Have a good weekend!

Oh, I wanted to add, my arthritis started before I began weight lifting too. Moving the iron sure seems to help!

Yesterday at the gym, I was counting the dumbbells. They have 4 pairs of 10's, 4 pairs of 15's, SIX pairs of 20, 4 pairs 25's. At some point they move to two pairs, and then single pairs. But I thought that was interesting, that apparently 20 is the most popular weight. I've seen gyms that have 2.5 pound increments, which I think would be really helpful. But we don't have anything like that where I go.

When I was squatting in my garage today I had to turn the radio on, because otherwise I could hear my knees haha. Nothing dramatic but I am 41 after all.

Enjoy the break!! I have to admit I don't "get" power cleans either. Mine end up looking like a grip and rip, high-velocity deadlift that gets airborne...ha. I know that's not how it should be.

Yeah I basically do a high pull with a reverse curl, haha. I think high pulls would probably be helpful on their own, but I'm not convinced that what I'm doing is useful. Need to work with the trainer on that!

[lazyaj]

So after we packed our bags and put them in the car, we still had a few minutes before we had to leave. So, I hit the garage and did a few deadlifts. YAY! I could have done a few more but I didn't want to overdo it - too much haha.

weight x reps

2/5/2015

Deadlift (full reset)
135x2
165x2
195x3

new PRs today
195 was a new 3RM for Deadlift (full reset)

[kaleida]

Nice 3RM for deadlift and I love how you squeezed in some work with the time you had. I love seeing the PR notifications in other journals too. I love those notifications, they help me keep the faith ... especially on days when it feels like the world is caving in around me, at least I always still have at least one finger on "yes, progress is happening, yes this will turn out OK"

[lazyaj]

Nice 3RM for deadlift and I love how you squeezed in some work with the time you had. I love seeing the PR notifications in other journals too. I love those notifications, they help me keep the faith ... especially on days when it feels like the world is caving in around me, at least I always still have at least one finger on "yes, progress is happening, yes this will turn out OK"

Yes! It felt really great. When I tested my deadlift 1RM back in November, it was after maxing on both squat and bench. I pulled 205 but it was a grinder that involved a lot of shaking. I really wanted to total 500 on my lifts, and I had to do 205 to get there so I knew it was coming up. But it really took everything I had.

In contrast, I easily could have done 2-3 more reps at 195. And I didn't feel sore at all the next few days. That's a great feeling! Watch out 225, I have my eyes on you! <O_O>

My only complaint with the program my trainer put together is there's no room for PR's. But I'll just have to add some in. Tonight is squats, looking forward as always...

[lazyaj]

weight x reps

2/9/2015

Squat
45x5
65x5
85x5
100x5
115x3
130x2
135x5
135x5
135x5
135x5
135x7

Pause at 3/4 squat
115x6
115x6
115x6
115x10

Barbell Toe Raise
120x10
120x10
120x10

Romanian Deadlift
75x8
95x8
120x8
120x8
120x8
120x10

Leg Press (narrow stance)
170x8
170x8
170x8

Back Extension
BWx12
BWx12
BWx12
BWx12

new PRs today
135 was a new 7RM for Squat
120 was a new 10RM for Barbell Toe Raise
120 was a new 8RM for Romanian Deadlift
120 was a new 10RM for Romanian Deadlift
115 was a new 6RM for Pause at 3/4 squat
115 was a new 10RM for Pause at 3/4 squat

Also did planks, BW x1:30 x3

Comments:

So, room for PR's after all. The thing that frustrates me to no end about squats is that I'm never warmed up. The first set at 135 felt super tough, like @9.5. But the rest were @8, including the last set where I did 7 reps. I would have done more, but I was having a hard time keeping the bar racked tonight, for some reason. It kept sliding around. I think my shoulder flexibility has actually gotten worse recently, and low-bar squats are tough on my shoulders and my wrists. At 115 it's no problem because I can shrug the bar back into place, but that doesn't work at higher weights. Need to talk to trainer!

Everything else was a piece of cake, except the back extensions. I'm not used to do that many reps/sets! Hopefully will get easier.

But when I got home I felt exhausted, and did a lot of rolling/lacrosse ball. Tomorrow is bench, yay!

[lazyaj]

weight x reps

2/10/2015

Warmup: row 3 minutes, red band pullaparts (5 sets of 11)

Bench
45x10
65x5
85x5
90x3
95x5
95x5
95x5
95x5
95x7

Bench (close grip, no arch)
80x6
80x6
80x6
80x11

Pendlay Rows
75x6
75x6
75x6
75x10

Hammer Curl
25x10
25x10
20x10

Tricep pushdown
35x10
40x10
40x10

Cable row (close grip)
80x12
80x12
80x12

new PRs today
80 was a new 11RM for Bench (close grip, no arch)
75 was a new 10RM for Pendlay Rows

Comments:

I went to the gym first thing this morning, which I never do. But everything went ok. I was hoping to do more reps on my last regular bench set, but it's easier to do rep pr's as deloads for me, than as work sets. This is my crappy CNS I guess. :/

Hammer curls at 25 are really a bit too heavy for me but I'm almost there. I have to take a break after rep 8 for 15 seconds, then I can do the last two. I was trying to do lying tricep extensions but I don't know how much the bar I was using weighed, and it was a bit disasterous. Next time I'll just weigh the bar if in doubt!

My hamstrings, upper glutes (medius?), and IT bands are super tight today. Lot of foam rolling last night and after workout this morning. But may need to switch to lacrosse ball.

Tomorrow is deadlift day, YAY. Also, work with trainer again.

[GZeolla]

You're doing good for only lifting for a short while.

[lazyaj]

You're doing good for only lifting for a short while.

Thanks! I started a year ago but it's only the last few months that I actually started to get serious, per the title of this journal. Thanks for stopping by.

[HealthNut12]

Great work! Your bench numbers are great. Well, actually all your numbers are great!

Have fun with dead lifts, I love them myself. Keep up the hard work!

[lazyaj]

weight x reps

2/11/2015

Deadlift (full reset)
75x5
95x5
125x5
155x5
155x5
155x5
155x5
155x5

Front Squat
45x7
70x6
90x5
100x5
100x5
100x5
100x5

Barbell Toe Raise
120x15
120x15
120x15

Kettlebell Swing
20x12
25x12
30x12
30x12

Leg Extension (one at a time)
55x10
55x10
55x10

Russian twist
20x12
20x12
20x12
20x12

Glute Bridge (single leg)
BWx12
BWx12
BWx12
BWx12

new PRs today
120 was a new 15RM for Barbell Toe Raise
55 was a new 10RM for Leg Extension (one at a time)

Comments:

Deadlift was pretty good today, except a few reps I left way out in front. It was light enough that it was still no problem to get them up. In a way it's a good mistake to make at a lower weight, so that I can focus on ~not doing it~ when it gets heavier.

But my trainer was not happy with my front squat form. I was leaning forward too much, and relying too much on hip drive. He had me take a wider stance, knees further out, break at the knees before breaking at hips, and really focus on keeping my torso upright. This made it hard as heck! So had to back off a lot on weight. (Was planning for 110 today.) It reminded me a little bit of the scene in pumping iron where Lou Ferrigno is doing incline benches with his dad, and he keeps saying "Make it harder! Make it harder!" Except, I didn't want it any harder! So it was just the opposite, hahaha

I have been doing a ton of foam rolling and lacrosse balling. I feel a lot more tired this week than I did last week, and my hamstrings and erector spinae have been pretty tight. But, tomorrow is overhead press/dumbbells, which will be easier.

Also, I haven't mentioned it recently because I forgot, but my back is 100% back to normal. What a great feeling!

[lazyaj]

weight x reps

2/12/2015

Press (Standing)
45x13
50x3
55x3
60x4
60x4
60x4
60x6

Bench (medium grip, no arch)
45x7
65x5
80x7
80x7
80x7
80x12

Incline DB bench
25x6
25x6
25x6
25x10

DB self-supported row
25x12
30x12
30x12

DB shoulder press
20x8
20x10
25x6
25x6

Lat Pulldown
115x8
115x8
115x8

Facepulls
20x15
20x15
15x15

new PRs today
80 was a new 7RM for Bench (medium grip, no arch)
80 was a new 12RM for Bench (medium grip, no arch)
45 was a new 13RM for Press (Standing)
30 was a new 12RM for DB self-supported row
25 was a new 10RM for Incline DB bench

Comments:

This was a weird workout. I had to go up to the city to give a talk at a conference, then went to a poetry reading, and then had dinner with a friend. So by the time I got to the gym it was 10:30pm! Things started ok but I got very frustrated with the DB shoulder press. I've been doing 25x8 recently but today my left arm was just totally out of it. On both sets where I got 6, I actually did the last two reps with my right arm. But my left was just not moving at all.

Being frustrated really doesn't make any sense, I know. That's just how it was today. But it's actually concerning, because that seems like a huge strength imbalance between my arms. I'm right handed so it's not unexpected I guess. But I'm going to have to work on that. I should probably do one-arm-at-a-time DB overheads also, to get my arms better at working independently.

Tomorrow I'll try to get in a light workout (some squats focussing on technique, and some tricep & ab work). Then I'll take the weekend off.

[HealthNut12]

I had a program by Jim Stoppani and he had leg extensions in it. I messaged him about them. I don't think they bad per say but with my arthritis in the knee I didn't like them. He recommended step ups. Which made me happy and sad at the same time. I've done step ups and they are hard. lol I did find the step ups easier with a barbell for some reason.

I love dead lifts! You seem to progressing on them quite quickly. I'm excited to see what you do with number wise next week.

Keep up the great work!

[lazyaj]

Nice. I would much rather do step-ups than leg extensions! My goal is fitness, not bodybuilding, so I'd rather do things that build stabilizers instead of isolation exercises. I'll talk to my trainer about that.

Before I started this program I was deadlifting twice a week, usually only 2 sets of 5 or 6 each time, touch and go. But I've done that up to 185. So the weights I've been doing seem pretty light, though full reset between every rep is a lot harder. But it's nice to get more volume in.

[lazyaj]

weight x reps

2/13/2015

Squat
65x16
95x15
120x13

Pendlay Rows
75x6
75x6
75x6
75x6

Tricep lying extension
43x9
43x6
38x10

Hammer Curl
19x20
24x10
24x10

Power clean
65x6
65x6
65x6

Situp (bent leg on floor)
BWx30
BWx30

new PRs today
120 was a new 13RM for Squat
95 was a new 15RM for Squat
65 was a new 16RM for Squat
19 was a new 20RM for Hammer Curl

Comments:

Inspired by all of Kaleida's million-rep squat videos, I did a few high-rep sets. Though, my numbers are low and my form is iffy.

I also weighed the dumbbells and the EZcurl bar I have. They were all heavier than I thought. I'll stick with these numbers from now on.

[izzygrant]

nice work! holy volume!

[lazyaj]

nice work! holy volume!

Thanks Izzy! Yeah my trainer put me on this super high volume program to start out. So far I love it!

[lazyaj]

weight x reps

2/16/2015

Squat
45x10
85x5
100x5
115x3
130x3
140x5
140x5
140x5
140x5
140x5

Pause at 3/4 squat
115x6
115x6
115x6

Romanian Deadlift
85x5
130x7
130x7
130x7

Leg Press (narrow stance)
180x8
180x8
180x8
180x8

Back Extension
BWx15
BWx15
BWx15

DB toe raise (per hand)
55x15
60x15
60x15

new PRs today
180 was a new 8RM for Leg Press (narrow stance)
180 was a new PR for 4 sets of 8 Leg Press (narrow stance)
140 was a new PR for 5 sets of 5 Squat
130 was a new 7RM for Romanian Deadlift
130 was a new PR for 3 sets of 7 Romanian Deadlift
3 sets of 15 was a new PR for Back Extension
15 was a new rep PR for Back Extension

misc:
3 planks: 1:45, 1:30, 1:45

Comments

Squats were not the best I've done: as my trainer said today, "you have no leg drive". My third work set was good, but for the rest of the sets the bar was moving pretty slow, and I would have a few reps decent reps and then a few sloppy, leaning reps. However, visualizing my form based on the videos I made of the sets on Friday helped. Also, rack/unrack was a lot better this week. I did some shoulder dislocations before I started and that helped a lot! Also, really focused on bringing my shoulder blades together, and I was able to get a really clean unrack, which I generally have trouble with above 130.

The RDL's and the back extensions together really tired out my lower back. Need to get on the lacrosse ball tonight, to make sure I'm up for deadlift on Wednesday!

The gym got busy so I didn't get to do barbell calf raise today, so I did dumbbells instead. The weight was a bit lower but it seems more challenging overall. Also, it feels cool to be holding 60 pound dumbbells!

[kaleida]

Look at all the rep PRs and set PRs...nice work

[HealthNut12]

All those sets and reps.....great work!

I love Romanian Deadlifts but 130 lbs is crazy awesome!

I get when squats (or other lifts) just don't seem to come together. I'm sure you'll kill it next time. Besides, you seem to have seen some improvements in things like unracking and cues so that counts for a lot!

[lazyaj]

Look at all the rep PRs and set PRs...nice work

Thanks! It really helps with staying motivated.

All those sets and reps.....great work!

I love Romanian Deadlifts but 130 lbs is crazy awesome!

I get when squats (or other lifts) just don't seem to come together. I'm sure you'll kill it next time. Besides, you seem to have seen some improvements in things like unracking and cues so that counts for a lot!

Thanks! Haha when I first took the bar off the rack for the RDL's I said "This is heavy" to the trainer but actually all the reps felt fine, totally under control. I'm using hook grip which helps eliminate grip as a limiting factor.

I love deadlift, I know what I need to do and I do it. Even when it feels hard, I know it will still come up (at least, for the weights I've tried). With squats, I still don't feel fully confident psychologically. The third set yesterday was awesome, because even though I was tired it was a reminder of how easy it can feel when you do everything right. Goal for next week is to try to replicate that feeling at a little higher weight, and for all the sets!

[lazyaj]

weight x reps

2/17/2015

Bench
45x7
90x5
100x5
100x5
100x5
100x5
100x7

Bench (close grip, no arch)
85x6
85x6
85x6

Pendlay Rows
80x5
80x5
80x8

Hammer Curl
25x8
25x8
25x6
25x3

DB Overhead Tricep Extension
40x8
45x7
40x8

Tricep pushdown
40x8
40x8
40x8

Cable row (close grip)
85x10
85x10
85x10

new PRs today
100 was a new PR for 4 sets of 5 Bench
85 was a new PR for 3 sets of 6 Bench (close grip, no arch)
85 was a new PR for 3 sets of 10 Cable row (close grip)
85 was a new 6RM for Bench (close grip, no arch)
85 was a new 10RM for Cable row (close grip)
80 was a new 5RM for Pendlay Rows
80 was a new 8RM for Pendlay Rows
80 was a new PR for 2 sets of 5 Pendlay Rows
40 was a new PR for 3 sets of 8 Tricep pushdown

Comments:

For "some reason" (again, with the psychology), the last bench set at 100 was the easiest! I actually did an 8th rep but missed touching my chest, so I didn't count it (this would have been rep 2). But the bar speed was best on the last set.

There are a lot of "PRs" today but it's basically all things I could have done, but just hadn't done before. The cable rows got really hard on the last set, but everything else was pretty straightforward. I haven't done DB overhead tricep extensions in a while, because I'm not convinced they're useful. So I did pushdowns on top to make sure my triceps got a workout today. The gym was a MADHOUSE so I couldn't get an ezcurl bar. I was lucky I even got to bench!

[lazyaj]

weight x reps

2/18/2015

Deadlift (full reset)
75x15
115x10
160x6
160x6
160x6
160x8

Front Squat
75x10
95x5
105x3
110x5
110x5
110x5

Barbell Toe Raise
125x15
125x15
125x15

Leg Extension (one at a time)
55x10
60x10
60x10

Kettlebell Swing
30x15
30x15
30x15

Russian twist
20x15
20x15
20x15

Glute Bridge (single leg)
15
15
15

new PRs today
160 was a new 6RM for Deadlift (full reset)
160 was a new 8RM for Deadlift (full reset)
160 was a new PR for 3 sets of 6 Deadlift (full reset)
125 was a new PR for 3 sets of 15 Barbell Toe Raise
125 was a new 15RM for Barbell Toe Raise
115 was a new 10RM for Deadlift (full reset)
110 was a new PR for 3 sets of 5 Front Squat
75 was a new 15RM for Deadlift (full reset)
75 was a new 10RM for Front Squat


Comments:

Yesterday's workout, and it was great! Deads felt great, though the PR's are really just vanity/filling in gaps. Hopefully will go to more challenging weights on next cycle. With front squats, I'm staying more upright than I used to, kind of sitting back, and relying on my quads - trying to avoid hip drive totally. It's really really hard! Done that way, I have a really big sticking point about 1/3 of the way up, when I get up to 110. I should probably do some 1/3 pause front squats at lighter weight to help get over that, maybe tomorrow. For the barbell toe raise, I both went up in weight, and stood on a plate so I had a bigger ROM. That combination was rough! Hahaha love it.

Today is pressing day, look forward to going to the gym in a few hours.

[HealthNut12]

I've heard pause squats are great for building strength 'out of the hole'. This was for back squats but I'm sure the same principle would apply for front squats.

Any kinda of squat after deadlifting is challenging I find. Great numbers there! It will be exciting to see how your dead lifts go when you go up in weight. I bet you'll have no problems.

I'm also super impressed with your leg extensions. I mean using one leg I'd be lucky to do 20 or 30 pounds! lol

Keep up the great work!

[lazyaj]

I've heard pause squats are great for building strength 'out of the hole'. This was for back squats but I'm sure the same principle would apply for front squats.

Any kinda of squat after deadlifting is challenging I find. Great numbers there! It will be exciting to see how your dead lifts go when you go up in weight. I bet you'll have no problems.

I'm also super impressed with your leg extensions. I mean using one leg I'd be lucky to do 20 or 30 pounds! lol

Keep up the great work!

Yeah, my trainer has me doing pause back squats for that reason. Not pausing in the hole, but about 1/4 way up which is where I get stuck on back squats. I think on front squats I get stuck a little higher, though not actually sure.

I used to do a lot of leg extensions and the highest I got to was 65 pounds per leg. That number probably doesn't mean much because I'm sure it's different on every machine, and also it makes a big difference what ROM you use. (Not to mention, some guy came by while I was catching my breath and did a set of 12 at 105 per leg! Whoa.) But I'm pretty sure you could do more than 30 pounds if you worked on it for a few weeks! As long as it doesn't bother your knees.