Fallen Angel picking herself up!

[Big_Sky_Guy]

August looked like a great month for PRs!

[viccles007]

Smashing out these workouts dudette!

[FallenAngel80]

August looked like a great month for PRs!

Smashing out these workouts dudette!

Thanks both


Frustrated with squats again. I was hoping to hit all three singles, but fawkin' forward lean got me again.




Warm-up with hip circle

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


Comp. stance
162x1 – match PR
162x0
162x0


Paused comp stance
130x2x3

Close stance
115x2x6

Wide stance
Barx2x10

Stiff-legged deadlifts
100x3x8

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

[MatTheCur]

Those were both very, very close though

[FallenAngel80]

Those were both very, very close though

Thanks, Matt

[anandagirl]

Oh man, missed singles are so hard to deal with mentally. BUT some days are stronger than others so you'll get 'em next time!

[FallenAngel80]

Oh man, missed singles are so hard to deal with mentally. BUT some days are stronger than others so you'll get 'em next time!

Thanks, woman


I realised afterwards that on the 118 Slingshot I'd used comp grip instead of wide grip - not fully awake lol.



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


Working sets
85x6
86x6
75x8


Slingshot
118x0
119x1 - PR
120x1 - PR

Reverse grip
85x3x3


DB flat press
27.5x3x8

Wide Pulldown
33x3x12


Rear delts bent-over raise
11x3x12

Hammer curls
11x3x12

DB shrugs
27.5x3x12

Abs
x100

[FallenAngel80]

Deads felt pretty good, even flat trap lol.




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



Flat Trap Bar deadlift 1RM
(PR 225 28.05.18)
186x1
206x1
226x1 – PR


Deadlift EMOM
196x10x1


Chained Deadlifts
172x3x2


Stiff legged deadlifts
100x3x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

[FallenAngel80]

Decline felt good today. Wasn't sure OHP was gonna go, but it went!




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

Working sets
98x6
101x3
102x3
86x8

OHP Push 1RM
(PR 81 14.08.18)
45x3
56x1
69x1
82x1 - 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

[MatTheCur]

Holy nuts you got under that push press at just the right time... Good job!!

[anandagirl]

another OHP PR! You animal

[MatTheCur]

Oh shibbity-boo I didn't realise it was a PR! That's awesome!!!!!

[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]

Holy nuts you got under that push press at just the right time... Good job!!

another OHP PR! You animal

Oh shibbity-boo I didn't realise it was a PR! That's awesome!!!!!

Thanks both


Got the squats! Felt much better. Focused on not slowing down and pushing up with my back




Warm-up with hip circle

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


Comp. stance
162x3x1 - match 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

[LunaLifts]

Congrats on the PRs, and nice work with the squats. Push my back into the bar is a cue I still struggle with, just one of those things I hope to make a habit so I don't have to think so much, lol.

[FallenAngel80]

Congrats on the PRs, and nice work with the squats. Push my back into the bar is a cue I still struggle with, just one of those things I hope to make a habit so I don't have to think so much, lol.

Thanks Luna, yes I was always worried about pushing my back into the bar in case I fell backwards so it's a bit of a mental thing for me lol.



Bench felt heavy this morning I had to re-wrack on the 4th rep of the second Slingshot set, as I felt uncomfortable in my left arm and thought I was going to strain something. My arms were beat.



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


Working sets
85x3
89x3
93x2 (miss 1)


Slingshot
112x5 (miss 1)
112x4 (miss 2)

Reverse grip
80x3
81x3
82x3


DB flat press
27.5x3x8

Wide Pulldown
33x3x12


Rear delts bent-over raise
11x3x12

Hammer curls
11x3x12

DB shrugs
27.5x3x12

Abs
x100

[MatTheCur]

Fatigue is THE WORST.

[FallenAngel80]

All felt pretty good. There was room left on the trapbar



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


Flat Trap Bar deadlift 3RM
(PR 190 23.04.18)
191x3 - PR


Deadlift EMOM
208x6x1

Stiff legged deadlifts
100x3x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

[FallenAngel80]

Decline felt pretty good. I didn't think the third rep of OHP was going up, but I kept on pushing




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

Working sets
98x6
99x6
87x8

OHP Push 3RM
(PR 77 21.08.18)
45x3
56x1
67x1
78x3 - 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

[viccles007]

Ooo, I like seeing PR's! You smashing out those workouts Jo!

[jay283]

I can only admire, you're amazing.

[FallenAngel80]

Ooo, I like seeing PR's! You smashing out those workouts Jo!

Thanks Vic!


I actually got both my squat PR singles! I felt pretty confident as the weights leading up to it didn’t feel too heavy today. I’m so pleased! Feels like a real achievement as squats have been my nemesis for a long time.




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


Comp. stance
165x2x1 - 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

[MatTheCur]

Woo!! Those were awesome, Jo!!!!

[FallenAngel80]

Woo!! Those were awesome, Jo!!!!

Thanks, Matt

[HARRYBEAST]

Hell yeah nice work Jo!

[FallenAngel80]

Hell yeah nice work Jo!

Thanks, Harry!

[FallenAngel80]

Bench felt good today. Edging close to 100!!!




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


Working sets
89x1
95x1
99x1 - PR


Slingshot
112x6
113x6 - PR

Reverse grip
83x3
83x3
83x2 (left-arm didn’t come up at the same time as the right and I couldn’t get the bar back up)


DB flat press
27.5x3x8

Wide Pulldown
33x3x12


Rear delts bent-over raise
11x3x12

Hammer curls
11x3x12

DB shrugs
27.5x3x12

Abs
x100

[viccles007]

MORE PR's! Congrats Jo!

[FallenAngel80]

MORE PR's! Congrats Jo!

Thanks, Vic!