Fallen Angel picking herself up!

[FallenAngel80]

Nice to go back to some lighter weights to give myself time to regroup. Are there people who life near their max all the time? Not sure how I could do it lol.



Warm-up sets
45x5
66x4
88x2

Comp. stance
110x6x2

Paused
95x2x3

Close
90x2x6

Wide
Barx2x10

Stiff-legged deadlifts
100x3x8

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

[Fiction2Fitness]

Nice to go back to some lighter weights to give myself time to regroup. Are there people who life near their max all the time? Not sure how I could do it lol.

Workout still looking good. Can appreciate those lighter weights for sure. Though trying to get into conjugate method which basically has 2 max days and 2 dynamic days so kinda lifting near max every week but it varies a little so that helps. We'll have to see how it goes and when I'll need a lighter week.

[LunaLifts]

Nice to go back to some lighter weights to give myself time to regroup. Are there people who life near their max all the time? Not sure how I could do it lol.

I generally do/would, lately I haven't been able to get that high, but I try to lift as much as I can each week. Though my program is still more bodybuilder based, even with the heavier lifts. So instead of trying to cycle my weights for PRs, I just keep trying to grind out more weight/reps per week.

Eventually planning to try something more PL based though.

[FallenAngel80]

Workout still looking good. Can appreciate those lighter weights for sure. Though trying to get into conjugate method which basically has 2 max days and 2 dynamic days so kinda lifting near max every week but it varies a little so that helps. We'll have to see how it goes and when I'll need a lighter week.

I'd heard on conjugate method but was never sure what it involved. I guess if you're training in any particular method you'd get used to it?

I generally do/would, lately I haven't been able to get that high, but I try to lift as much as I can each week. Though my program is still more bodybuilder based, even with the heavier lifts. So instead of trying to cycle my weights for PRs, I just keep trying to grind out more weight/reps per week.

Eventually planning to try something more PL based though.

That'd be cool - join us on the dark side

[FallenAngel80]

It was good to get some more Slingshot PRs. My reverse grip kept dipping on my left side on the 87s. Perhaps my grip was off today.



Warm-up sets:
45x10
55x5
66x2
77x1


Working sets
86x6
87x5 (miss 1)
75x8


Slingshot 1RM
(PR 121 28.09.18)
121x1
122x1 - PR
123x1 - PR

Reverse grip
85x3
87x2 (miss 1)
87x2 (miss 1)


DB flat press
27.5x3x8

Wide Pulldown
33x3x12


Rear delts bent-over raise
11x3x12

Hammer curls
11x3x12

DB shrugs
27.5x3x12

Abs
x100

[penny0527]

I have not done reverse grip in forever. How often do you do that one?

[FallenAngel80]

I have not done reverse grip in forever. How often do you do that one?

I do it every flat bench day. I had so much trouble getting the grip right, and my left side was usually the one where the bar wouldn't come up at the same time as the right side. It still happens sometimes, like today lol

[penny0527]

I do it every flat bench day. I had so much trouble getting the grip right, and my left side was usually the one where the bar wouldn't come up at the same time as the right side. It still happens sometimes, like today lol

You won't be doing it in a meet so......

[FallenAngel80]

You won't be doing it in a meet so......

It's a good job, otherwise I'd bomb out!

[FallenAngel80]

Deadlifts felt easier this week even though the weights were heavier. I felt better in myself, not so tired. Spent the rest of the day binge-watching Making a Murderer Part 2 and getting infuriated by it all lol



Front squat 3RM (10 under PR)
(PR 121 21.05.18)
45x5
66x4
88x1
111x3


Raised Trap Bar deadlift 3RM
(PR 221 03.09.18)
182x1
202x1
222x3 - PR


Deadlift EMOM
190x12x1

Chained deadlifts
165x3x2

Stiff legged deadlifts
90x3x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

[FallenAngel80]

Decline felt more sluggish in the second set, whereas it's usually the other way round. OHP felt pretty good.



Decline bench
Warm-up sets
45x5
55x4
66x2
77x1
88x1

Working sets
100x6
100x5 (miss 1)
88x8

OHP Strict 1RM
(PR 66 25.09.18)
45x3
56x1
67x1 - PR


Bent over close grip row
48x3x12

Seated close grip row
33x3x12

Rear delt bent over raise
11x3x12

Hammer curls
11x3x12

Shrugs
27.5x3x12

Abs
x100

[HARRYBEAST]

Nice work on the PR!

[FallenAngel80]

Nice work on the PR!

Thanks, Harry

[FallenAngel80]

Straight arm pull down
11x3x15

Pull down-medium grip
22x3x15

Bent over row
5.5x3x15

DB Shrugs
11x3x20

DB upright row
5.5x3x12

Calf raise
b/w3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
11x3x12

Abs
x100

[FallenAngel80]

No issues with squats, nice and light.



Warm-up sets
45x5
66x4
88x2

Comp. stance
115x6x2

Paused
95x2x3

Close
90x2x6

Wide
Barx2x10

Stiff-legged deadlifts
100x3x8

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

[FallenAngel80]

Bench was a struggle today. My mind wasn't in the right place. Had a tough therapy session last night and just wasn't in the fighting mindset this morning.



Flat bench
Warm-up sets:
45x10
55x5
66x2
77x1


Working sets
87x3
92x3
95x2 (miss 1) - PR


Slingshot
114x2 (miss 4)
114x3 (miss 3)

Reverse grip
80x3x3


DB flat press
27.5x3x8

Wide Pulldown
33x3x12


Rear delts bent-over raise
11x3x12

Hammer curls
11x3x12

DB shrugs
27.5x3x12

Abs
x100

[FallenAngel80]

Nothing like a bit of RATM to fire you up. Chains felt a bit heavier than usual, but I think I was probably just tired from the EMOMs.



Warm-up with hip circle

Front squat paused 1RM (10 under PR)
(PR 136 28.05.18)
45x5
66x4
88x1
110x1
126x1


Flat Trap Bar deadlift 1RM
(PR 226 10.09.18)
187x1
207x1
227x1 - PR


Deadlift EMOM
200x10x1

Chained deadlifts
175x3x2

Stiff legged deadlifts
90x3x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

[Fiction2Fitness]

You are always so consistent. Know that most days you will be posting a session up here on your journal. Still envy the at home gym setup and equipment too.

[FallenAngel80]

You are always so consistent. Know that most days you will be posting a session up here on your journal. Still envy the at home gym setup and equipment too.

Thanks, Dawn. I feel lucky that I've been able to build up the collection. One day though we'd like to move and I'm not looking forward to having to shift all this lol



Close but no cigar on OHP this morning lol.




Decline bench
Warm-up sets
45x8
55x4
66x2
77x1
88x1

Working sets
100x6
101x6 - PR
88x8

OHP Strict 3RM
(PR 62 07.08.18)
45x3
56x1
63x2 (miss 1)


Bent over close grip row
48x3x12

Seated close grip row
33x3x12

Rear delt bent over raise
11x3x12

Hammer curls
11x3x12

Shrugs
27.5x3x12

Abs
x100

[Fiction2Fitness]

Ah yes, the downside to equipment, if you ever need to move. Probably as bad as moving book collections...

[FallenAngel80]

Ah yes, the downside to equipment, if you ever need to move. Probably as bad as moving book collections...

Yes definitely!

Active recovery this morning. It's gone so COLD! And since the clocks went back it just feels even more miserable. Roll on Spring

Straight arm pull down
11x3x15

Pull down-medium grip
22x3x15

Bent over row
5.5x3x15

DB Shrugs
11x3x20

DB upright row
5.5x3x12

Calf raise
b/w3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
11x3x12

Abs
x100

[LunaLifts]

You are always so consistent. Know that most days you will be posting a session up here on your journal. Still envy the at home gym setup and equipment too.

I envy her home set up too, I need a rack and bench so bad. T_T
I agree with your consistency Jo, you're constantly on track, crushing it, and consistent with the PRs too!

[FallenAngel80]

I envy her home set up too, I need a rack and bench so bad. T_T
I agree with your consistency Jo, you're constantly on track, crushing it, and consistent with the PRs too!

Thanks Luna. There are definitely days where I feel out of sorts and not up for training at all, but I just get on with it and normally feel better afterwards even if I don't hit all my lifts


Squats felt good this morning




Warm-up sets
45x5
66x4
88x2
110x1

Comp. stance
120x6x2

Paused
95x2x3

Close
90x2x6

Wide
Barx2x10

Stiff-legged deadlifts
100x3x8

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

[FallenAngel80]

Bench felt good and it was nice to hit another PR on Slingshot after feeling stuck with it.



Flat bench
Warm-up sets:
45x10
55x5
66x2
77x1
88x1


Working sets
94x1
98x1
101x1 - PR

Slingshot
114x6
115x6 - PR

Reverse grip
80x3x3


DB flat press
27.5x3x8

Wide Pulldown
33x3x12


Rear delts bent-over raise
11x3x12

Hammer curls
11x3x12

DB shrugs
27.5x3x12

Abs
x100

[FallenAngel80]

Conventional deadlifts were tough. My head goes to “How did I get that PR when THIS weight is a struggle”, but I need to try and put chit like that out my head



Front squat paused 3RM (10 under PR)
(PR 116 10.07.17)
45x5
66x4
88x1
106x3


Flat Trap Bar deadlift 3RM
(PR 191 17.09.18)
172x1
192x3 - PR


Deadlift EMOM
213x6x1


Stiff legged deadlifts
95x3x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

[FallenAngel80]

As usual decline felt sluggish on the first set. OHP felt pretty good




Decline bench
Warm-up sets
45x8
55x4
66x2
77x1
88x1

Working sets
101x5 (miss 1)
101x6
88x8

OHP Push 1RM
(PR 83 09.10.18)
45x3
56x1
69x1
84x1 - PR


Bent over close grip row
48x3x12

Seated close grip row
33x3x12

Rear delt bent over raise
11x3x12

Hammer curls
11x3x12

Shrugs
27.5x3x12

Abs
x100

[FallenAngel80]

Straight arm pull down
11x3x15

Pull down-medium grip
22x3x15

Bent over row
5.5x3x15

DB Shrugs
11x3x20

DB upright row
5.5x3x12

Calf raise
b/w3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
11x3x12

Abs
x100

[LunaLifts]

Thanks Luna. There are definitely days where I feel out of sorts and not up for training at all, but I just get on with it and normally feel better afterwards even if I don't hit all my lifts

Ditto, even a "bad" workout feels good, though I'd say your off sessions are still far from bad. Just getting the blood pumping, and endorphins going feels great. Those chitty days happen, but as long as you're consistent you'll always be going up.

Working sets
101x1 - PR

Slingshot
115x6 - PR

Flat Trap Bar deadlift 3RM
192x3 - PR

OHP Push 1RM
84x1 - PR

Fluffin' killing it! That OHP is pretty impressive chit! Way to go.

Conventional deadlifts were tough. My head goes to “How did I get that PR when THIS weight is a struggle”, but I need to try and put chit like that out my head

Lol, I know that feeling. Been working back up to where I was, and there are days I don't understand how I can be struggling with one weight when I PRed so much higher. You know your body can do it though, it's done it before. That's what I've been telling myself lately, I was DLing more before, I'm physically capable of doing it again.

[FallenAngel80]

Ditto, even a "bad" workout feels good, though I'd say your off sessions are still far from bad. Just getting the blood pumping, and endorphins going feels great. Those chitty days happen, but as long as you're consistent you'll always be going up.


Fluffin' killing it! That OHP is pretty impressive chit! Way to go.


Lol, I know that feeling. Been working back up to where I was, and there are days I don't understand how I can be struggling with one weight when I PRed so much higher. You know your body can do it though, it's done it before. That's what I've been telling myself lately, I was DLing more before, I'm physically capable of doing it again.

Thanks Luna, you've put it into perspective with listing my recent PRs. I think it's good to reflect and see what's actually been happening rather than taking one "bad day".

You'll get there with your lifts. Like you say, just keep being consistent and you'll get there

[FallenAngel80]

Struggled to get out of bed this morning - the air was much colder than under the duvet!!




Warm-up sets
45x8
66x4
88x2
110x1

Comp. stance
123x6x2

Paused
95x2x3

Close
90x2x6

Wide
Barx2x10

Stiff-legged deadlifts
100x3x8

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100