Fallen Angel picking herself up!

[FallenAngel80]

All felt pretty good today. My front squat form has improved so much



Front squat 1RM 5 under PR)
(PR 134 14.05.18)
45x5
66x4
88x1
110x1
129x1


Raised Trap Bar deadlift 1RM
(PR 237 27.08.18)
198x1
218x1
238x1 - PR

Deadlift EMOM
221x3x1


Stiff legged deadlifts
100x3x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

[FallenAngel80]

Decline first set was the usual sluggishness, but after that it felt better. OHP felt solid



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

Working sets
99x4 (miss 2)
99x6
87x8

OHP Strict 1RM
(PR 65 28.08.18)
45x3
56x1
66x1 – 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

[FallenAngel80]

Squat felt good, pushing my back into the bar more is helping



Warm-up with hip circle

Squat warm-up sets
45x5
66x4
88x2
110x1
121x1
132x1
143x1
154x1


Comp. stance
168x1 - PR


Paused comp stance
130x2x3


Close stance
115x2x6

Wide stance
Barx2x10

Stiff-legged deadlifts
100x3x8

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

[FallenAngel80]

I'm tired today, so this session was tough. Alan tried re-wracking after the first rep of the second reverse set which put me off. By the third set my arms were done.




Flat bench
Warm-up sets:
45x5
55x4
66x2
77x1


Working sets
86x6
87x6
75x8


Slingshot
120x1
121x1 - PR
122x0 (loss tightness at the bottom)

Reverse grip
88x3
88x2 (got put off as Alan tried to re-wrack after I’d done one rep)
88x0 (arms were beat)


DB flat press
27.5x3x8

Wide Pulldown
33x3x12


Rear delts bent-over raise
11x3x12

Hammer curls
11x3x12

DB shrugs
27.5x3x12

Abs
x100

[FallenAngel80]

Nice light session today ready for testing





Front squat 1RM (20 under PR)
(PR 134 14.05.18)
45x5
66x4
88x1
114x1


Raised Trap Bar deadlift 1RM (25 under PR)
(PR 238 24.09.18)
193x1
213x1


Deadlift EMOM
165x8x1


Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

[LunaLifts]

Nice job on the comp stance PR, and slingshot PR!
Sucks when something like that throws you off, it can be the smallest thing too, but it really gets ya. I get that when I hit the safeties, lol.

[FallenAngel80]

Nice job on the comp stance PR, and slingshot PR!
Sucks when something like that throws you off, it can be the smallest thing too, but it really gets ya. I get that when I hit the safeties, lol.

Yeah, that's put me off before too lol

[FallenAngel80]

Decline felt more solid at the 99. I went up on my toes slightly on the 2nd rep of OHP, but managed to get all reps so I hope that counts lol.




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

Working sets
99x6
99x6
87x8

OHP Strict 3RM
(PR 62 07.08.18)
45x3
56x1
63x3 - 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

[FallenAngel80]

Light day on squats today. Been a tiring week so far, so I'm pretty glad of it lol.



Squat warm-up sets
45x5
66x4
88x2
110x1
121x1


Comp. stance
135x3x1


Paused comp stance
100x2x3

Wide stance
Barx2x10

Stiff-legged deadlifts
100x3x8

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

[FallenAngel80]

Slingshot was tough but I felt more in control of the bar. My arms are always beat on flat bench day lol.



Flat bench
Warm-up sets:
45x5
55x4
66x2
77x1


Working sets
86x3
90x3
93x3


Slingshot
113x6
114x6 - 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

[bigwade800]

that should be a pr triple, yes?

[viccles007]

Awesome workouts Jo! Nice job on that slingshot PR!

[FallenAngel80]

that should be a pr triple, yes?

Ah yes, I didn't realise

Awesome workouts Jo! Nice job on that slingshot PR!

Thanks, Vic!

[FallenAngel80]

I was really p!ssed off at missing the PR today. I didn't feel physically tired, but definitely mentally tired. I'm not sure what happened, it just wouldn't budge.




Front squat 1RM (30 under PR)
(PR 134 14.05.18)
45x5
66x4
88x1
104x1


Raised Trap Bar deadlift 1RM (50 under PR)
(PR 238 24.09.18)
188x1


Deadlift 1RM test
(PR 240 20.08.18)
205x1
225x1
245x0
245x0

Stiff legged deadlifts
100x2x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

[FallenAngel80]

Decline felt smooth on 100. Going for 100 on flat bench later in the week, so feeling good



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

Working sets
99x6
100x6 - PR
88x8

OHP Push 1RM
(PR 82 11.09.18)
45x3
58x1
71x1
83x0
83x1 - 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

[gobbles23]

Awesome workouts in here girl!!!

[LunaLifts]

I was really p!ssed off at missing the PR today. I didn't feel physically tired, but definitely mentally tired. I'm not sure what happened, it just wouldn't budge.

Happens to the best of us, but you sure put that energy into the next workout:

100x6 - PR

83x1 - PR

Way to go!

[FallenAngel80]

Awesome workouts in here girl!!!

Happens to the best of us, but you sure put that energy into the next workout:

Way to go!

Thank you both

[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]

Testing 1RM today and disappointed again. The target was 175 and I couldn't even hit 2lbs over my PR. P!ssed off



Warm-up with hip circle

Comp. stance 1RM test
45x5
66x4
88x2
110x1
121x1
132x1
143x1
154x1
165x1
170x0
170x0


Stiff-legged deadlifts
100x3x8

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

[HARRYBEAST]

If test days were all easy it wouldn't be a test. As long as you used the failure to motivate instead of letting it get into your head like some people you should be good

[FallenAngel80]

If test days were all easy it wouldn't be a test. As long as you used the failure to motivate instead of letting it get into your head like some people you should be good

Very true

[FallenAngel80]

I’ve joined the one-ton club in bench! Woo hoo! I was worried this wasn’t going to happen after my missed PRs on squat and deadlift, but I’m so glad I got it

Could not get passed 4 reps on Slingshot, my arms were beat.




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


Working sets
95x1
96x1
100x1 – PR


Slingshot
114x4 (miss 2)
114x4 (miss 2)

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]

Trapbar PR was a tough one. Could feel the grip loosening in my left hand, but managed to hold on. Conventional and chains felt heavier than I expected. Maybe I’m still a bit fatigued.



Front squat 1RM (10 under PR)
(PR 134 14.05.18)
45x5
66x4
88x1
110x1
124x1


Raised Trap Bar deadlift 1RM
(PR 238 24.09.18)
189x1
219x1
239x1 - PR


Deadlift
215x1
175x15x1 EMOM

Chained deadlifts
150x3x2

Stiff legged deadlifts
90x3x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

[gobbles23]

Awesome trap bar deads!!! Dying to try those but the handles on the bar at the gym are too wide for me lol. They are so much easier though on your lower back than conventional!!!

[FallenAngel80]

Awesome trap bar deads!!! Dying to try those but the handles on the bar at the gym are too wide for me lol. They are so much easier though on your lower back than conventional!!!

Thanks Gobbles! Yes, trapbar is so much easier on your back!


First set of decline was sluggish as usual, but second felt smoother. OHP was messy, but I got it.

Side note: some p3rv3rt has been seen early in the morning by a woman, right near where I live, doing things to himself he shouldn't been doing in public. She posted on a local forum. I've been trying to take Cookie out early morning as well as evening recently, and as much as I like to think I can handle things, this would freak me out if it happened to me. So now Alan's going to come with me from now on, but he's only up with me when I'm benching so it's going to be a bit difficult. I'm hoping the woman has called the police - people have asked if she has but she's not responded.





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

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

OHP Push 3RM
(PR 78 18.09.18)
45x3
56x1
68x1
79x3 - 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

[penny0527]

Your numbers are really coming up!

[FallenAngel80]

Your numbers are really coming up!

Thanks, Penny



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