Starting to get serious

[lazyaj]

Hi forum!

By way of introduction, I started lifting about a year ago, right around my 40th birthday. I tore my meniscus (at a yoga class!) and after surgery the PT got me to go to the gym. Pretty soon, I was addicted! I started on machines, moved to dumbbells, and finally settled on mostly barbell work with the main powerlifts. As far as programming, I've just been reading a lot, and experimenting. I plan to do some sessions with a personal trainer in the next month or so, to help figure out a more efficient way to train. But for the time being I'm happy just having fun at the gym.

At the end of November I checked my 1RMs and totaled 500. My goal for the next three months is to get to 600. After that, we'll see!

Today was a day off, so I'll just post the last few workouts. But I'll try to keep this current going forward.

I listed things as lb's x reps@RPE. I'm not sure the RPE thing is helpful but I'll stick with it for now. The first two only have work sets and deloads, not warmups. I indicate missed reps/going to failure by (f).

Jan 8

Squat
140 x 6@8
140 x 6@8
140 x 6@8
115 x 10@8.5

Press
65 x 4@8.5
70 x 3@8.5
70 x 3@9
70 x 2@10 (f)
65 x 4@9.5

Deadlift
170 x 2 (overhand)
185 x 6@9
185 x 6@9

Barbell shrug
145 x 10@8
145 x 10@8

Comments
My back was a little tight going in to this workout. The pressing went ok, but by the time I got to deads I felt a little worn out.


Jan 9
Press
40 x 10
50 x 10@9
50 x 10@9.5
55 x 5@10
65 x 1@10 (f)

Bench
95 x 5@8
95 x 5@8
100 x 5@10
100 x 5@9
95 x 6@10
95 x 6@9.5
65 x 16

Front Squat
75 x 3
85 x 3
90 x 3
90 x 3

Pause Front Squat
90 x 3 (2 second count)

DB Shrug
50 x 10
50 x 10

Comments
I had a strong knot in my mid back that made pressing really difficult. I thought I could work it out but I was wrong. Frustrating day.

Jan 11
Press
45 x 5
55 x 6@8
55 x9@9
55 x6@8
55 x 9@9
55 x 8@9.5

Squat
65 x 5
85 x 5
100 x 5
125 x 3
135 x 3
145 x 6@9
145 x 6@9
145 x 6@9
110 x 10@8

Bench
55 x 10
70 x 5
90 x 5
100 x 6@9
100 x 6@8.5
100 x 6@9
100 x 6@9.5
90 x 9@9.5

Deadlift
75 x 5
95 x 5
125 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Lat pulldown
105 x 10
105 x 10
105 x 10

Tricep Pushdown
30 x 10
35 x 10
35 x 10

Comments
Still had a knot in my back so took it easy on deadlifts. But going to a lighter weight on the press felt great! Really happy with the benching for this workout too. I love it when the second set feels easier than the first! I've been lying on a tennis ball off and on today and I'm hoping to be back to normal tomorrow.

[kaleida]

Just stopping in to say hi, welcome, and good luck with your goals!

[lazyaj]

Thanks! Glad to be here.

Jan 13

DB shoulder press
15x23
20x8
20x12
20x14

DB Hammer curl
15x10
20x10
20x10

DB Bent Row
35x10
40x10
40x10
40x12

Pullup/Chinup negatives
5 (6 sec ea)
5 (6 sec ea)

Lat Pulldown
105x10
105x10

Cybex standing calf raise
110x15
120x15

Hyperextension
15xbw
15xbw+10lb

Bench
45x10
65x5
85x5
95x3
105x5@9
105x5@8
105x5@8.5
90x11

Squat
45x6
75x5
95x5
115x5
125x3
135x6@8
140x6@8
145x6@8

Comments

This was a weird workout. The gym was unusually crowded so it took a really long time to get a rack. My back is still sore so I skipped deadlifts altogether. The hyperextensions felt fine though. The sore spot is about half-way up on the right side, a little below my shoulder blade. Squatting was uncomfortable (bc of my back) but I pushed through it. I would have done more sets except my ride arrived!

Benching felt great! Which was surprising after doing so many accessories but no complaints! On the second set especially, the bar was moving a lot faster than usual. My benching has felt weak since Christmas break but it feels good to be back on track.

[lazyaj]

Jan 14

No lifting today, but walked ~6 miles. 3 of it was on really steep hills, and I jogged about a mile of the flat part. Nice to get out in the fresh air!

[lazyaj]

I took Thursday off, but then I couldn't sleep last night. I kept tossing and turning, and thinking about bench pressing! Haha too much energy. So I went to the gym this morning.

Jan 16

Press
45 x 5
50 x 3
55 x 3
60 x 6@8
60 x 6@9
60 x 6@9
60 x 6@9.5
55 x 9@10f

Squat
60 x 10
85 x 6
105 x 3
125 x 2
135 x 2
145 x 1
150 x 6@9
150 x 6@8.5 sloppy & a bit shallow
150 x 6@8.5 clean
115 x 11

Bench
65 x 5
85 x 5
95 x 5
100 x 2
105 x 1
110 x 3@10f
110 x 4@9 (brought grip in, focus)
105 x 4@9
90 8@9

Overhead Tricep Extension
25x20

Lat pd
110x10 (3 sets)

Tricep pushdown
35 x 10 (3 sets)

DB shrug
50x15 (2 sets)

Toe raise Smith machine 95x20

Hammer seated calf
90x13
90 x 14

Hyperextensions
BW x 25
BW+15lb x 10

Decline situps
BW x 20

Comments
I get bored waiting between work sets so I do accessories in between (like toe raises etc). My bench was way off today. I think this happened last week too: I had a good workout, and the next one was really difficult. I think a lot of it was I just asked some random woman to spot me, and I didn't focus enough on technique. I have two friends I like to work with but neither was around this morning.

My back is still sore (though it's getting a lot better) so I used a belt for the squats, which I've never done. I see why people like it! But I think I'll forgo it next time. No deadlifting or related but I think I'll be back to that on Sunday finally. Can't wait!!!

[lazyaj]

January 17

Bench
55 x 10
70 x 5
90 x 3
95 x 2
100 x 1
105 x 1
110 x2, 10 sets (first @9.5, most @9, a few @8)
95 x 8 @9
95 x 7 @9

Deadlift
65 x 5
95 x 5
115 x 3
125 x 3
145 x 3
155 x 3
165 x 6@8 (8 body 9.5 grip)
165 x 6@8 hook
145 x 13 oh (2 grip resets)

Power Clean & Jerk
55 x 15 reps, just testing things out

Pause Front Squat
45x5
75x3
90x2
100 x 5 (2 count)
100 x 5 (2 count)
100 x 5 (2 count)

Comments

I was so disappointed with how I benched yesterday, that I decided to try again today. I just did doubles at 110, with 1.5-2 minute rests in between. (I started out with 2:00, then cut it back.) I've finally gotten comfortable at 105 but 110 is always hard for me, and I often fail unexpectedly - but not today!

This was my first time deadlifting in about a week. I still have a pain in my mid-back occasionally but it has lessened and spread out. Deadlifting today felt great, especially 145x13! I had to reset my grip twice but basically plowed through it. That's a PR for me!

I decided to try Clean & Jerk on a whim. I've been struggling with power cleans, because I have really slow reflexes and it's hard for me to do more than one thing at a time fast. This morning I was practicing in the garage at 65 lbs and hit myself in the chin. At least that means I'm finally getting the pull! At the gym I switched to a women's bar and focused on the form, at 55. When you do the jerk right, it just floats up - amazing!

Feeling very happy about lifting today.

[lazyaj]

Jan 19
Squats
65x5
100x5
115x5
135x3
145x3
150x6@9
150x6@9.5
150x6@9.5
120x11@8

Press
50x5
55x3
60x1
62.5 x5@9.5
62.5 x5@10
62.5 x4@10
45x10@10??

Bench
65x5
85x5
95 x8@9
95 x7@9.5
95 x7@10f
70x5@9

Comments

Rough day! The gym was crazy packed, and really humid. Usually I do press, squat, then bench. Trying to bench right after pressing was a mistake. But, I was happy with a 120x11 backoff squat set.

Meeting with a personal trainer tomorrow. Planning to do a few sessions over the next month to work on form, and put together a more organized program. Excited!

[ilovethe80s]

Lol @ dreaming about bench pressing . Excited to see what your trainer comes up with for you!

[lazyaj]

A few front squats:

Jan 20
65x5
95x4
100x3
105x3
110x3
110x3
110x3


So, I met with the trainer yesterday to talk about plans etc. He coaches a bunch of people on power lifting and competes himself. He said I need to be much more aggressive working out this knot in my back. I hadn't realized but my erector spinae on the right side is like a solid iron bar, haha. Long time on the tennis ball last night, and it started to feel better. First training session is today, can't wait! Will report back later.

[lazyaj]

Jan 21

Walked ~5.5 miles, 3 of it is super hilly.

Jan 22

Squat
45x10
85x8
100x6
115x6
135x5
135x5
135x5

Bench
45x10
65x5
85x5
95x3
105x3
105x3
95x3

Hammer Curls
15x10, 20x10, 20x10

DB bent row
30x10 40x10 40x10

DB shoulder press
15x10 20x10 25x5 25x5

Tricep pushdown
35x15

Decline sit-ups
20

Fast Deadlifts
135x6
135x6
135x6

Comments

So, this was my first session with the trainer. We just did squats and bench together. He said I need to go a little deeper on my squats, and work on my form. In particular, I lean too far forward, especially as it gets heavy. Not sure if this is due to core weakness, bad habits, or mobility issue - we'll see!

Then we did some benching. When the weight is heavy on bench, I tuck my elbows closer in to my body, especially on my left arm. He recommends that I try to flare my elbows out on the way up, so I can engage my lats, delts etc. That will be a big change!

Then we went over foam rolling. He wants me to do that after every workout. After he left, I did some more exercises because I like doing a lot of volume! Doing deadlifts as fast as possible was fun. Also planning to go to the gym tonight to do some more work, can't wait!

[kaleida]

I do the extra forward leaning thing too in a grinder ...for me front squats and extra glute work help me push that to a higher weight at least. I've read so many different opinions of why it happens though...I bet it's one of those things that depends on the person.

Nice workouts in here...keep kicking butt!

[lazyaj]

I do the extra forward leaning thing too in a grinder ...for me front squats and extra glute work help me push that to a higher weight at least. I've read so many different opinions of why it happens though...I bet it's one of those things that depends on the person.

The trainer thinks it's a lack of quad strength. That didn't make sense to me, but basically I'm paying him for a second opinion. So, taking it into consideration - and doing extra front squats!

Nice workouts in here...keep kicking butt!

Thanks, I'm having a lot of fun!

[lazyaj]

Jan 23

Press
45x5
50x5
55x2
60x1
65x5@10
65x5@9.5
65x5@10
50x 12@10

Pause Front Squat (3 count)
50x5
70x5
90x5
100x5
100x5

Bench
65x10
75x5
85x8
95x5
100x6
105x2
110x2
115x2
120x1f
95x8

Comments

Still having some back issues but it's getting a lot better, so I went up in pressing again. I focussed on keeping my glutes and lumbars in a block, to give the sore spot at mid-back a better foundation. Great feeling to get back to where I had been.

I've been trying to switch from California style (arms crossed) to Olympic style on front squat. But I'm lacking flexibility somewhere - it really stresses my wrists to be bent back. Doing the longer pause was kind of awful but also fun. I had a mirror so I made sure I was getting all the way down on those.

I had limited time, and I had just benched the day before (though not too much work). So I decided to try doing doubles on bench and see what I could do. 115x2 was a PR. But on 120, the second rep was definitely not coming up - I usually get stuck half-way, but this was below half-way. But, I'm pretty sure I could do it on a day where I was less fatigued.

I took Saturday off, but I'll go to the gym tonight, can't wait!

[kaleida]

The trainer thinks it's a lack of quad strength. That didn't make sense to me, but basically I'm paying him for a second opinion. So, taking it into consideration - and doing extra front squats!



Thanks, I'm having a lot of fun!

I think front squats will help a lot and the quad idea is a great place to start when I was reading about this I got the impression there's a whole group of muscles involved in staying upright and different people might have trouble with different pieces of that group, depending on their body proportions or training background / current strength & weaknesses. Quads are part of that group because more upright torso = butt farther forward in the weak point = knees farther forward = quads doing more work. Dan Green fixed a similar problem with front squats. Glenn Pendlay fixes it in his trainees with belt squats (weight attached to a belt on the hips). I've read some other people fixed it with glute or ab or upper back work. Greg Nuckols has a really interesting article on how glutes help with knee extension and quads help with hip extension... it wouldn't surprise me if the answer is "all of the above" for a lot of people.

[lazyaj]

Sunday Jan 25, 2014

Warmup
Concept 2 Rower 1200 m in 5:00 at 6
DB curls 15x10
DB shoulder press 15x10
DB bent row 35x10

Press
45x5
50x3
55x2
60x2
65x1
67.5x5@8 (bounce)
67.5x4@10f (no bounce)
67.5x4@10f (bounce, messy)
55x10@10

Squat
65x5
87.5x5
107.5x5
120x5
130x2
135x2
140x2
145x2
150x2
150x3
150x3
150x3
145x3
140x4
135x6
125x11@8.5

Bench
45x10
70x10
75x10
80x10
85x10
90x10
95x9f
95x10

Comments

A friend sent me this Mark Rippetoe video about overhead press: www .youtube .com/watch?v=tMAiNQJ6FPc (Sorry link is broken but I don't have enough rep power to post it!) It's a demonstration of the technique in Starting Strength version 3, where you bounce off your tensed quads to start the rep. I haven't been doing it that way recently, and so my form was pretty ragged. I kept leaving the bar way in front, which is why I struggled so much on the second two sets.

For squats, I decided to just do doubles and triples, and try to correct my forward lean, while making sure there was no question about depth. On the 150's, the first two would be decent, and the third usually was a leaner. But I was really happy with the 125x11 backoff! It felt pretty easy.

For bench, I started out trying to do fast reps, but I don't think I really have the right technique - I think it should be slow down, fast up? Anyway, I've done backoffs at 95 a few times recently but never do better than 9 reps. On my first set at 95, I stalled with my right arm locked out, and my left elbow bent about 3 degrees - I have NEVER gotten stuck so close to lockout! Usually on bench I stall half-way up. The second set was identical (!!) except that I managed to get through the last 3 degrees in the end. Felt really good about that!

ETA: I also tried to do a walkout at 225, but my back was like Hell No! Haha. I unracked it, then put it right back down.

[lazyaj]

Did a bunch of assistance

Monday January 26, 2015

DB curl
15x10 20x10 20x10

DB Shoulder press
15x10 20x10 25x10

DB overhead tri extension (one arm at a time)
15x10 15x10

DB bent row
35x10 40x10 45x10

Romanian Deadlift
45x10
75x10
95x10
115x10

Cybex Calf raise
125x15 125x15

Decline situp
16, 16

Barbell shrug
135x10 135x10 145x10

Lat pulldown
115x10 110x10

Assisted Dip
BW-30 pounds x 10

Misc: putting away a bunch of heavy dumbbells that the boys were "too busy" to put away - 2x80, 2x85, 1x100. I could do the 80's with one hand yay!

Comments

I kept watching the clock, and then crammed about half of this stuff into the last ten minutes haha. I used to do overhead tricep extensions with a 30-40 pound dumbbell cupped in both hands, but I don't think I've ever done it with one arm at a time. It's a lot harder! I need to be a big girl and start trying to do curls with 25, but it just gets really tough for the last few reps. On the other hand, the shrugs were easy, and I should probably go up on those. Two session with personal trainer this week: Wednesday and Thursday. Can't wait!

[lazyaj]

Jan 28

Deadlift (all double-overhand, reset between reps, heavier weights with hook grip)
75x5
95x5
115x5
135x5
155x5
175x5
175x5

Overhead Press
45x5
55x5x3

Pendlay Rows
65x6
65x6
75x6

Russian Twists
25 with 10#
35 with 10#
40 with 10#

20 x Decline Situps
DB Lateral raise 10 x 10
DB Shrugs 55x10

Comments

Second session with trainer. I usually look up when I'm setting up for deadlifts. He wants me to keep my head neutral throughout. But the bigger shift was doing a full reset between each rep. This is so much harder than touch and go! Felt great to do 175 again.

I have been arching too much on overhead so he had me focus on keeping my core tighter, and we stayed with lower weight.

Then I did some Pendlay Rows. At 65 I can pull to my sternum, but at 75 I can't quite get there. I haven't done these before but I think they'll become a more regular part of training. Probably more useful than DB rows.

Finished with Russian Twists, another new exercise for me. Then I did a few extra things because I didn't get enough of a workout! Tomorrow we work squats and bench.

[lazyaj]

Now using liftingcharts.com formatting. Thanks Kaleida!!

weight x reps

1/29/2015

Squat
45x10
85x5
105x5
125x3
140x5
140x5
140x5

Pause squat 3/4
95x5
95x5
95x5

Front Squat
95x5
95x5
95x5

Bench
45x10
70x10
85x5
95x3
105x5
105x5
105x5

Pendlay Rows
65x7
65x9
65x10
65x8
65x10

Cybex calf raise
130x15

Tricep pushdown
37.5x10
40x6
35x6

Hammer Curl
20x15
25x8
25x6

DB shoulder press
20x13
25x7
25x7

Dips (close-grip)
131x10
131x10
131x10

new PRs today
140 was a new 5RM for Squat
105 was a new 5RM for Bench
65 was a new 7RM for Pendlay Rows
65 was a new 8RM for Pendlay Rows
65 was a new 9RM for Pendlay Rows
65 was a new 10RM for Pendlay Rows

Comments

You can kind of ignore the PR's, because I just started using liftingcharts and I only have a week or so of workouts in there. Anyway, this was my third session with the trainer. I've been really trying to make sure to squat to depth since our first meeting last week, and he was happy with the results. However, I tend to look up when I squat - internally, I've been using that as a queue to make sure my back is neutral, or a bit extended. Anyway, I need to cut that out!

My sticking point for squats is just a little bit out of the hole - so he had me do some squats where I pause on the way up, at 3/4 squat depth. Those were really easy at 95, once I had the hang of it. Likewise, front squats at 95 were a form check. The trainer wants me to use a slightly wider stance than I've been using (though, still inside my back-squat stance), and keep my knees a bit further out.

All the bench reps at 105 were easy today - no grinding! That felt great. Hopefully 105 can be my new normal from here out. And all the other stuff I did was just for fun.

The trainer is sending me a program tomorrow, which I'll start on next week. Really looking forward to it!

[kaleida]

Nice lifting!!

I am glad you like liftingcharts.com so far! Yeah the PR notifications will be a little like "huh?" until it has more realistic data. There are a couple of ways to deal with that. On the Log Entry page I went back to older dates and entered the PRs that I remembered ... I think that's probably the best way to make the PR notifications more accurate. If I get a PR notification that I don't think is accurate then I go back to an older date and enter the one that is accurate. If you have older data in a spreadsheet form I can import it very easily, but I haven't built an import page yet.

You can also turn the PR list on or off - there's an Exercises page where you can turn off PR notifications for individual exercises (this affects Log Entry and Log View), or you can hide PR notifications on the Log View page (this only affects Log View).

[lazyaj]

Nice lifting!!

I am glad you like liftingcharts.com so far! Yeah the PR notifications will be a little like "huh?" until it has more realistic data. There are a couple of ways to deal with that. On the Log Entry page I went back to older dates and entered the PRs that I remembered ... I think that's probably the best way to make the PR notifications more accurate. If I get a PR notification that I don't think is accurate then I go back to an older date and enter the one that is accurate. If you have older data in a spreadsheet form I can import it very easily, but I haven't built an import page yet.

You can also turn the PR list on or off - there's an Exercises page where you can turn off PR notifications for individual exercises (this affects Log Entry and Log View), or you can hide PR notifications on the Log View page (this only affects Log View).

Yeah I saw I could turn the PR's off on the log. The thing is, I'm pretty sure almost all of my squats have been high, so really all the past PRs I remember are meaningless. Also, I'm not going to say no to the purely placebo boost from "hitting a PR" even if I already did before.

In other news, I got my workout schedule from the trainer. I'll be deadlifting once a week, heavy back squats one day and lighter volume an optional second day, benching twice a week, overhead pressing once. That's a big cut on overhead in particular, which I had been doing 3+ days a week (often, two days in a row!) but I'll see how it goes. There are also a bunch of other assistance exercises, like Pendlay rows, back extensions, glute bridge, ab stuff etc. The first four weeks are a lot of volume at weights I'm already comfortable with. Then in the next period we'll bump up the weights a little.

I'll start on this program on Sunday. As always, can't wait! Haha and also can't wait to go to the gym this evening, for my last day of doing whatever random crap I want.

[kaleida]

I totally understand that mood boost...I want to see them all too I even have two separate exercises for "squat" and "squat with iffy depth" - because I want to keep my good-depth PR calculations clean but who doesn't want to also celebrate the first time you move a big new weight even if the depth is iffy

Good luck with the new program next week!

[lazyaj]

weight x reps

1/30/2015

Bench
45x15
65x2
75x2
80x2
85x2
90x2
95x1
100x1
105x1
110x1
115x1
120x1
125x1
115x3
100x7
65x20

Hammer Curl
18x10
18x10
18x10

DB self-supported row
18x10
18x10
18x10

new PRs today
125 was a new 1RM for Bench
115 was a new 3RM for Bench
100 was a new 7RM for Bench
65 was a new 20RM for Bench


Comments:

So, I'll start the program my trainer gave me tomorrow (Sunday). Last night (Friday) I went to see this boring band that I've seen four times (and been bored by every time - why??? do I go?), and the whole time I was at the show I kept thinking "Jeez I could have gone to the gym!" So when I got home I hit the garage gym. Who cares if it's already midnight!

I did a single at 125 at the end of November. This time was different, because no spotter! Trying to get 125 off the pins in the first place was tough! But, the press went fine. And then doing a triple at 115 was nice. Plus doing 7 at 100. And I really wish I had left more weight on the bar for the 20, that was beyond easy. But those are all pretty much legit PRs! Feels good!

[kaleida]

Great job on the PRs, nice work!!

[lazyaj]

Thanks!!!!

[lazyaj]

So, today was my first day on the program my trainer put together for me. This first four weeks will be a volume phase. Today felt pretty easy, except for the leg press. I haven't done it in a long time, and doing two plates on the machine I used today is a lot harder than on the machine I used to use. Hence, 170 pounds on the sled which is basically 2 plates but minus 10 pounds!

weight x reps

2/1/2015

Squat
45x7
85x5
100x3
115x3
130x5
130x5
130x5
130x5
130x5

Pause at 3/4 squat
110x6
110x6
110x6

Romanian Deadlift
95x5
115x8
115x8
115x8

Leg Press (narrow stance)
140x8
160x8
170x8

Back Extension
156x12
156x12
156x12

Barbell Toe Raise
95x10
105x10
115x10

new PRs today
110 was a new 6RM for Pause at 3/4 squat

[ilovethe80s]

Nice benching the other day! Bench can be so finicky, even if it isn't a 'new' PR, nice to know you can get it without the confidence of a spotter being there.

Are you sore from your volume squat day?

[lazyaj]

Nice benching the other day! Bench can be so finicky, even if it isn't a 'new' PR, nice to know you can get it without the confidence of a spotter being there.

Are you sore from your volume squat day?

Thanks 80's! It is such a HUGE difference for me, with and without a spotter on bench. When I have a spotter, I always get an assist off the pins, since it makes it easier to do more reps. And psychologically, I know I won't get in trouble. Benching in my garage is totally different (if my boyfriend isn't spotting me), because there aren't even safety arms on the rack I have. So, if I fail a rep I just have to drop it on my chest and then roll it down my body, super fun.

I'm not sore at all from the squats! Actually the hardest thing for me yesterday was the back extensions! I did them slower than usual, and that's more than I usually do. Today I'm benching, but it's light so should be easy. I'll post an update later.

[lazyaj]

weight x reps

2/2/2015

Bench (medium grip, no arch)
45x12
65x6
80x5
90x5
90x5
90x5
90x5
90x5

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

Pendlay Rows
70x6
70x6
70x6

Hammer Curl
20x10
25x10
20x10

Tricep lying extension
40x10
40x10
40x10

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

new PRs today
25 was a new 10RM for Hammer Curl


Comments

Today's benching hardly qualified as a workout, just a warmup. But it's probably for the best, my left shoulder feels the tiniest bit off (like 2/10), undoubtedly from the heavier benching last Friday.

Tomorrow is deadlift day, I CAN'T WAIT!

[HealthNut12]

You've got some great numbers there! Count me in as a subscriber!

[lazyaj]

weight x reps

2/3/2015

Front Squat
45x5
75x5
90x3
115x6
110x6
110x6

Barbell Toe Raise
115x15
115x15
115x15

Deadlift (full reset)
75x5
115x5
135x5
150x5
150x5
150x5
150x5
150x5

Leg Extension (one at a time)
45x10
50x10
50x10

Russian twist
15x12
15x12
15x12

Glute Bridge (single leg)
BWx12
BWx12
BWx12

Kettlebell Swing
15x12
15x12
15x12

new PRs today
115 was a new 15RM for Barbell Toe Raise
115 was a new 6RM for Front Squat

Comments

Front squat at 115 felt surprisingly difficult. I actually forgot I was supposed to do six reps, and I started to put the bar back after the fifth. I did the last rep, but it was a clear sign to back off a little. But the 110 didn't really feel that much easier tbh. Not sure what that's about. Toe raises were fine though. I supersetted the toe raises and front squats.

Deadlifting was no problem at all. I wouldn't say 150 feels "light", like 135 is starting to, but it's easy. I was only resting about one minute between sets. Higher weight next week!

I used to do a lot of leg extensions (I love the feeling of walking up the stairs after doing a lot of them and feeling like your legs might collapse - haha) but I stopped doing them because I was worried they stressed out my left knee at higher weights. This was the first time in months. It felt ok, though I'm still suspicious of this exercise.

Russian twists, kettlebells and glute bridge are new for me. I like the kettlebell swings a lot! It's amazing how the hip drive pops the weight up.

On a side note, my triceps are really sore today! I assume it's from the lying tricep extensions. Definitely plan to do a lot more of those!