Tina's training log

[anandagirl]

Welcome back!

[penny0527]

Good luck getting life back to normal

[SophieM]

Good to see you back!

[okayest]

Good workout!

I hope your stresses start to come to an end.

[lazyaj]

Welcome back Tina!

[tina722]

Thanks all and hi! Technically, it's only been a month since I last logged...but what a long month. It's been a lot of ups and downs. I've had some major career achievements (good! but exhausting), some family problems, and my SO is going through a really hard time. He was laid off in July and then our place was flooded during Harvey. I'm in Connecticut, so I didn't have first hand experience of the flood. I know I can't imagine what it's like for him and it's been hard not being able to do anything.

So, gym has been my refuge.


20170912 c3 w24 (? I think)

BS
Bar, 95, 135xsome
170x2x4 https://youtu.be/fXDBySp90QI set two I think
170x6

Pause
135x3x2

Close
145x6x2
Wide 95xx10x2

Hack squat, leg curls, leg extensions, calves, ab

The only notes I had were: felt like a warmup

[SophieM]

Sorry to hear about flood during Harvey I'm sure the gym has been helpful in dealing with everything.

[tina722]

^^^It's nice to go in and just work.



20170913 c3w24 bench

2x6 pullups/facepulls to warmup

Pause BP
Bar, 95 xsome
115x1
125x1
135x1
140x1
142.5x1 (not so paused)

https://youtu.be/FRCo3WxH4L4



SS
140x6
145x6 https://youtu.be/ukfaNT1c5iw

DBs, Weighted pullups, cable rows, shrugs, flys, curls and abs

Good day. 135 moved easy enough that I knew what to do. 😊 I'm pretty sure both 135 and 140 are paused PRs. 142.5 was heavy on the unrack, and lost some tightness.

[tina722]

20170914 c3w24 ssb

ssb squats up to 155x3 and accessories



20170915 c3w24 deadlift
3x3 deads @225
single @245

sldl and accessories




20170918 c3w24 bench #2


2x6 pullups and rows to warmup

2ct pause
Bar, 95xsome
110x3
120x3 (vid)

CGBP
115x6
125x6 (vid)

PP
Bar, 65,
85x3
90x3 (vid)
80x3

https://youtu.be/sMJZlpZ_u9M



Rows, pulldowns, pushdowns, curls and abs

Today surprised me. I spent most of yesterday biking and drinking in the sun and was pretty tired today. Form was on point, so 120 2ct pause moved really well, probably still had one rep in me. Thought there was a good chance that I would die on the 125 cgbp, but it actually went up. Helps that I didn’t have my butt anywhere close to the bench on the last rep, lol. I didn’t mean to do the 85# on the PP. No problems with these weights.

[Fiction2Fitness]

Nice work on the lifts, pausing and all. It's great those days when we think it won't go so well when feeling a bit off yet things just click in the gym.

[lazyaj]

Sorry to hear about the flooding, that's terrible! Glad your gym didn't get flooded also!!

Your push presses look great.

[penny0527]

Your place here was flooded?? So sorry!

Glad to see you moving weight though and congrats on the career growth.

[tina722]

Nice work on the lifts, pausing and all. It's great those days when we think it won't go so well when feeling a bit off yet things just click in the gym.

Thanks!

I looked through notes, 135 and 140 are all time pause PRs and I'm sitting right at 135ish now or a tad under, so BW bench FTW!

Sorry to hear about the flooding, that's terrible! Glad your gym didn't get flooded also!!

Your push presses look great.

Your place here was flooded?? So sorry!

Glad to see you moving weight though and congrats on the career growth.

Everything was ripped out and going through the remodeling now. Adrian is pretty excited about it, so there will be some good coming out of this. The kitchen was small and we will get a chance to open it up a bit.

Career advancements are good, I will get the chance to look for new positions soon...will be back to Houston sooner rather than later, hopefully.

[tina722]

20170919 c3 w25 squat

BS
Bar, 95, 135xsome
175x2x5
185x2
195x2

Pause
145x3x2

Close/high bar
145x6x2

https://youtu.be/nzggrXiP94s




Wide stance
95x10x2

Hack squat, leg extension, weighted GHR, calves, abs

No problems. I can't decide whether I like these low percentage squats or hate them. Fun, because it's easy/speedy/good form. BUT... feels like I'm not doing anything. Week 4 of the new cycle yesterday.

In other news, weight gain has been happening without too much attention on the food intake. I'm edging on 135 (from 130 in July) I'd like to get more on a routine, I also need to start up the creatine again. I moved last month (local move, not far) and any routine I had was interrupted.

[penny0527]

Thanks!

I looked through notes, 135 and 140 are all time pause PRs and I'm sitting right at 135ish now or a tad under, so BW bench FTW!







Everything was ripped out and going through the remodeling now. Adrian is pretty excited about it, so there will be some good coming out of this. The kitchen was small and we will get a chance to open it up a bit.

Career advancements are good, I will get the chance to look for new positions soon...will be back to Houston sooner rather than later, hopefully.

Back to Houston? I'm not sure if I should say congrats or sorry now

[SophieM]

Congrats on the BW bench!!

[tina722]

Back to Houston? I'm not sure if I should say congrats or sorry now

Lol! Houston grew on me. And I'm tired of the cold/grey out here. bleh.

Congrats on the BW bench!!

Thanks! It's nice to see progress!

[tina722]

Date: 20170920
Cycle: 3
Week: 25
Bench#1

2x6 pullups and facepulls to warmup

T&G Bench
Warmup: barx8ish, 95x6ish
105x2
Working sets
115x6x3
100x8 (vid)

Paused SS
135x2
155x1x3 (vid of #1 &#3)

Assistance
Pullups 10x5x3
Rows 3x12
DBs 15x35ish, 25x25x2
Curls 3x12
Abs 100ish reps


https://youtu.be/ReOdiexz3YQ




I was trying to get the 115 on video. First, a phone call caused the phone to stop recording, then too full, then failed at pressing the start button. They all moved nicely – first set was the hardest. 100 is easy. 155 ss was pretty easy. Assistance work was fun, except for abs.

Following up on my squat comment from yesterday...the other nice thing about the cycle start for squats is that I'm not so tired going into bench. The last four weeks have been really solid bench training days.

[bmgamble]

Nice sessions. I too find the reboot on a cycle mentally refreshing. But like you said, sometimes if I'm not going all out it can feel like I'm not doing work. It has its purpose though, I know.

[bigwade800]

It absolutely has a purpose.

Keep in mind, this is about training the strength, not constantly testing it. And for the very reason Tina listed, once it gets heavy, we have a small window and boom, you will burn down quickly. This is why I created the reactive wave method. But, it takes a cycle just to learn each lifters tendencies, etc. You've seen it for yourself. Whether it be an injury or life or whatever, you've even questioned, why are we going lighter? Like I was punishing you for something...we are waving. The idea is the meet or testing or end of the cycle. Use yourself as the example...how have you done?

[bmgamble]

It absolutely has a purpose.

Keep in mind, this is about training the strength, not constantly testing it. And for the very reason Tina listed, once it gets heavy, we have a small window and boom, you will burn down quickly. This is why I created the reactive wave method. But, it takes a cycle just to learn each lifters tendencies, etc. You've seen it for yourself. Whether it be an injury or life or whatever, you've even questioned, why are we going lighter? Like I was punishing you for something...we are waving. The idea is the meet or testing or end of the cycle. Use yourself as the example...how have you done?

Only gotten stronger. The end.

[tina722]

Date:20170921
Cycle3
Week25
SSB squats

Ad/ab machines + BW squats to warmup

SSB
Barxsome
95x3
115x1
135x1
145x6x2


https://youtu.be/wM7AgaprpCY I need to figure out how to edit/compile videos again. I was using youtube, but they discontinued the software. I downloaded a new program, but haven’t tried it out yet. This is set#2. I was a little distracted by my bladder and lost tightness/was trying to finish too quickly.

Assistance
RDL: 95x20x2
Reverse lunges: 3x12 per leg
Leg press: 3x12

[tina722]

It absolutely has a purpose.

Keep in mind, this is about training the strength, not constantly testing it. And for the very reason Tina listed, once it gets heavy, we have a small window and boom, you will burn down quickly. This is why I created the reactive wave method. But, it takes a cycle just to learn each lifters tendencies, etc. You've seen it for yourself. Whether it be an injury or life or whatever, you've even questioned, why are we going lighter? Like I was punishing you for something...we are waving. The idea is the meet or testing or end of the cycle. Use yourself as the example...how have you done?

Going lighter is always a punishment! I am curious to see how the next few cycles goes for me as far as seeing 1RM increases.
My question is also how you choose the exact percentages and then how you choose how long to stay in that range/how to increase? I think waving/cycles/deloads makes sense, but why a certain percentage/rep range/set number is always interesting to me also.

[tina722]

Date:20170923
Cycle3
Week25
Deadlifts

Ad/ab machines + BW squats to warmup

FS
Bar, 95 xsome
135x3 https://youtu.be/lCFqhyaLB0A

DL
135x5
185x3
235x3x3 (vid of all) https://youtu.be/JGL5meiwiEM https://youtu.be/2hlhA7n9p90


255x1 https://youtu.be/OxnBXAxbF4k

SLDL
155x6x3 https://youtu.be/PTINCi5lZyo

Assistance
Hack squat, GHR, leg curls, calves and abs (3ishx12ish for all)

DL day has changed this cycle. Those of you on his program are probably WTF when you see this. I was struggling with singles and my form was really inconsistent. I'm not 100% sure of the plan, but I think we are just doing a basic linear progression for a cycle to try to regain some confidence. Some really simple assistance too, because I just had no consistency with those either. It feels like a fresh start which is nice. Really good energy today.

The reps do click for me, already confidence is increasing. SLDL are interesting: easy, but sometimes I have a hard time getting tight in the start position.

[tina722]

Date:20170924
Cycle3
Week25
Bench#2

1x6 pullups + rear delts to warm up

2ct pause BP
Bar, 95xsome
110x1
120x3x2 https://youtu.be/h9JY4O7iyiE https://youtu.be/Mhb7X00tDWc



CGBP
125x5
125x6 https://youtu.be/Mhb7X00tDWc


OHP
55x6x2 https://youtu.be/MrSh6moUydQ

Assistance
Rows, pulldowns, shrugs, curls and abs

Another really solid bench day. Both sets of 2ct pause were rpe 8, and pauses were better than previous weeks. For CGBP, I stopped at 5 for the first set, because I wasn’t sure I could grind out two sets. Got 6 on the second set, but form was pretty bad. Looks like we will try to build OHP with reps, because i have no skill with low reps.

[penny0527]

Date:20170923
Cycle3
Week25
Deadlifts

Ad/ab machines + BW squats to warmup

FS
Bar, 95 xsome
135x3 https://youtu.be/lCFqhyaLB0A

DL
135x5
185x3
235x3x3 (vid of all) https://youtu.be/JGL5meiwiEM https://youtu.be/2hlhA7n9p90


255x1 https://youtu.be/OxnBXAxbF4k

SLDL
155x6x3 https://youtu.be/PTINCi5lZyo

Assistance
Hack squat, GHR, leg curls, calves and abs (3ishx12ish for all)

DL day has changed this cycle. Those of you on his program are probably WTF when you see this. I was struggling with singles and my form was really inconsistent. I'm not 100% sure of the plan, but I think we are just doing a basic linear progression for a cycle to try to regain some confidence. Some really simple assistance too, because I just had no consistency with those either. It feels like a fresh start which is nice. Really good energy today.

The reps do click for me, already confidence is increasing. SLDL are interesting: easy, but sometimes I have a hard time getting tight in the start position.

You didn't have to do trap or bands? That's it. I'm unsubbing this log!

Seriously though you should count your lucky stars for this "easy" time. It'll be gone soon enough.

Wade told me to skip banded deads last Friday and I felt like I'd won the lottery

[lazyaj]

Congrats on the bw bench!! And are you loving the SSB squats? That thing is definitely my favorite favorite.

[MatTheCur]

You didn't have to do trap or bands? That's it. I'm unsubbing this log!

Seriously though you should count your lucky stars for this "easy" time. It'll be gone soon enough.

Wade told me to skip banded deads last Friday and I felt like I'd won the lottery

I'm on cloud 9 with 2x2's for paused and narrow squats ... but all easy things must come to an end :P

[penny0527]

I'm on cloud 9 with 2x2's for paused and narrow squats ... but all easy things must come to an end :P

Same. I'm on 2x2 and light weight for paused and close stance.

[anandagirl]

I'm on cloud 9 with 2x2's for paused and narrow squats ... but all easy things must come to an end :P

Same. I'm on 2x2 and light weight for paused and close stance.

I just looked at squat day and I have SLDL rather than narrow!