Tina's training log

[tina722]

Hey AJ, me too! It's frustrating to feel like there is no progress.

C4.Week 4

Day 1.
LBBS: 190x7x3
2ct BP: 115x4x4


Day 2.
DL: 260x3x5
BP: 135x2x4, 120x2x4
CGBP: 105x8x3

Day 3.
Safety-squat bar squats: 145x5x4
Decline BP: 115x5x4

Day 4.
Beltless DL: 225x5x3
Pause belted DL: 225x4x2
BP: 117.5x6x4



Not on plan, but pretty close to getting the right amount of work in. I had a spot for the BP, so some of those heavier numbers (day 2) there was some help on rep #2. I did some back off work to "make up" for that. :P Also did some hack squat, pullups, rows, leg curls and OHP as accessories. Equipment was pretty hard to work with, makes me appreciate the gym I normally workout in. I think we went to the gym one other time, but I must not have done much, because I can't remember it.

[penny0527]

It doesn't stick, but each new cycle builds off the new maxes. I don't know how this program compares to other types of peaking programs though. The first two months have a lot of volume, which I also count on for long term strength/size.

I haven't enjoyed the peaking, but I think there is still value in including it. it allows a chance to work in lower rep ranges with heavier weights and a chance to formally test maxes, which should be going up each cycle. I think they expect 2.5-10lbs increase per 12 week cycle. It's one of those things that I feel like I should enjoy, but never have. I've read that others find peaking pretty challenging/painful/stressful, so, so far I have just worked through it. I'm hoping that taking bigger/better deloads and/or reducing the peaking time (4weeks down to 2-3) would help, I'll have to work through these options over the next few cycles. ....that got long.

Do you think you would "like" a different program better or do you like this one enough to stick to it?

Do you modify training or do you provide feedback and the training is modified based on that?

Glad to see your squat improving. That is always a great feeling!

[tina722]

Do you think you would "like" a different program better or do you like this one enough to stick to it?

Do you modify training or do you provide feedback and the training is modified based on that?

Glad to see your squat improving. That is always a great feeling!

The first is a question I've been asking myself. I actually really like this program now, but I hated it when I first saw it. It was stupid and exhausting at how hard I had to work (mentally) to just do the program. Now I've been on it for long enough that I feel comfortable making minor adjustments. I have a feeling switching to a new program would be the same hate/love process, but the thought of going through that again.....:rollseyes:

I don't have a ton of interaction with my coach: the skype consult to set up the program when I schedule (and pay for) it primarily. I can email him to ask for feedback, but go through phases where it happens/doesn't and phases of feeling like it helps or doesn't help.

And yes! I'll be leaving work early tonight for squats, I'm hoping it goes smoothly.

[penny0527]

The first is a question I've been asking myself. I actually really like this program now, but I hated it when I first saw it. It was stupid and exhausting at how hard I had to work (mentally) to just do the program. Now I've been on it for long enough that I feel comfortable making minor adjustments. I have a feeling switching to a new program would be the same hate/love process, but the thought of going through that again.....:rollseyes:

I don't have a ton of interaction with my coach: the skype consult to set up the program when I schedule (and pay for) it primarily. I can email him to ask for feedback, but go through phases where it happens/doesn't and phases of feeling like it helps or doesn't help.

And yes! I'll be leaving work early tonight for squats, I'm hoping it goes smoothly.

Maybe it was just an adjustment to the additional work that exhausted you mentally? I remember when I started with Wade how exhausted I was at first because I only thought I was working my ass off before. Then I learned the meaning of that phrase. At first I felt like holy sh!t I may die. Now it isn't so bad. I still have days that I question life but I'm more conditioned for the training now. And instead of thinking "dear Lord please let me make it through front squats, trap deads, conventional deads, straight leg deads...." (you get the idea) I know I can do it and I no longer get overwhelmed by what I have to do.

[SophieM]

Just popping in to say that I love all this talk about programming, coaching, etc. I'm living vicariously through you.

[tina722]

Maybe it was just an adjustment to the additional work that exhausted you mentally? I remember when I started with Wade how exhausted I was at first because I only thought I was working my ass off before. Then I learned the meaning of that phrase. At first I felt like holy sh!t I may die. Now it isn't so bad. I still have days that I question life but I'm more conditioned for the training now. And instead of thinking "dear Lord please let me make it through front squats, trap deads, conventional deads, straight leg deads...." (you get the idea) I know I can do it and I no longer get overwhelmed by what I have to do.

LOL. I do know what you mean!! I think I also felt restricted by having exercises/weights/sets/reps written down for me, like it was the ONLY thing I could do, at those exact weights/reps/sets. It took time to be able to see the value in someone else telling me what to do, so I all I have to focus on is getting the training done as cleanly as possible.

Just popping in to say that I love all this talk about programming, coaching, etc. I'm living vicariously through you.

Hey! I know you've done most of your own programming...even if you can't put the energy into it right now, it'll come back.


****


Squat strength/ BP strength

LBBS: 195x4, 205x4x3, 210x4
Pause LBBS: 180x3x3
2ct pause BP: 3@ 115, 117.5, 120x2, 122.5

Hack squat, leg extension


So, I've been going back and forth between feeling embarrassed about these reps and happy with them. My squat is soo ugly, LOL, it is really annoying!! I think I'm slowly accepting that it will never look like some of my ideals out there. So, lots of lean, hips rising first and a pretty big stall at rep #4 at the 210# for LBBS. I completely let my back save me from that one. It doesn't hurt and no lasting damage, at this weight, just something I would prefer to stay away from. This is my first cycle having pause LBBS, and I think/hope it will help with some of these issues. I can see where my hips are leading from the hole in these reps. BP was really heavy today, so I was a slacker, and ramped up instead of doing all 5 sets at 122.5.


https://youtu.be/Pf-ZUif5c18

sets in video:
LBBS@205 (set 3)
LBBS @210
Pause LBBS set 1
Pause LBBS set 2

[penny0527]

LOL. I do know what you mean!! I think I also felt restricted by having exercises/weights/sets/reps written down for me, like it was the ONLY thing I could do, at those exact weights/reps/sets. It took time to be able to see the value in someone else telling me what to do, so I all I have to focus on is getting the training done as cleanly as possible.

There is value in only worrying about HOW you lift not HOW MUCH weight you lift. I notice that a lot of people at my gym lift based on how they feel. Not feeling so strong? Decrease the weight and number of sets. Feeling like a badass? Heavier weight and/or more sets. I think people cheat themselves by doing that. There have been days I thought "There is no fuking way I'm going to hit this PR today." You know what? Some days I do. Had I based that days training on how I felt I wouldn't have even tried. My last bench PR was on a day I felt like a weakling. I keep reminding myself that it doesn't matter how I feel. I still have to lift the weight. When I'm not feeling so strong I at least try to first set and if things need to be adjusted I text Wade. You never know how you'll lift until you do it.

[tina722]

Volume day

HBBS: 170x7x3
Pause DL: 235x4x4
BP: 115x6x2, 117.5x6x2

Weighted GHR, face pulls, calves

Really good day, even though everything was pretty sore from my last training day.

***
No work today, so I spent the time modifying my program for the next 6 weeks. The biggest change is getting rid of the low bar squats. I figured I should give it a shot, since I've been plugging away with the low bar and am still complaining about it/not seeing any major differences over the last 6-8 months.


Days will look like this:

Day 1: Volume/Hypertrophy (similar to today)

Day 2: Accessories (FS, 2 ct pause BP, other stuff)

Day 3: Strength DL + Strength BP (5x3 starting at 85%)

Day 4: Strength HBBS + BP (6x3@85% again and 4x4@77% for BP

I am also switching around the days for training. Previously I had done 1&2 during the week and 3&4 on the weekend. I'm going to swap to have more energy for the volume day and to give more rest between strength days (ie. not back to back).

Next week, (week 1) will be a deload, then program starts at assigned % in week 2 and increase by ~2% every week. If I can hit the weights during the last week, and still like the program, I'll just increase my max by 5-10lbs and start over.

[tina722]

2017.C1.W1. Accessory day

2ct pause BP: 95x5x4
Pullups: 3x7
OHP: 55x7x4

Pulldowns, face pulls, curls

Deload day#1. 2 more to go.

[lazyaj]

Happy new year Tina! You should feel good about your squats! But, I feel your struggle! It took me two cycles of high bar squats before I was able to go back to low bar and feel like it had helped haha. Also, I think paused low bar squats have been really helpful to me, in terms of learning how to maintain tightness and also be patient and not just shoot my hips up. Safety Bar is another thing you could try, if you have it at your gym? It's been helping me learn to push my hips through.

That's so cool you just made a six-week program for yourself, I'm doing the same thing this afternoon! I always love making these plans.

[tina722]

Happy new year Tina! You should feel good about your squats! But, I feel your struggle! It took me two cycles of high bar squats before I was able to go back to low bar and feel like it had helped haha. Also, I think paused low bar squats have been really helpful to me, in terms of learning how to maintain tightness and also be patient and not just shoot my hips up. Safety Bar is another thing you could try, if you have it at your gym? It's been helping me learn to push my hips through.

That's so cool you just made a six-week program for yourself, I'm doing the same thing this afternoon! I always love making these plans.

Thanks for your comments! I only just started getting experience with pause low bar squats, and really wanted to keep them, but also didn't want to continue mixing low and high positioning. I'll be sure to try them again after this high bar experiment. and you mention being patient during squats !!? That's a new outlook for me, I'll have to see if I can learn that. Do you have any particular cues for that? And what do you think about to get out of the hole during the pause?

We do have safety bar, and it was an optional accessory during a previous cycle, but I was too lazy to pull it out most days. I will have to commit a little better, because I have enjoyed the feel.

you're being a little generous with "made a program", haha, I just copied the excel from before and switched some exercises around. I'm excited to see what your plans are!

[tina722]

2017.C1.W1.HBBS strength & 2ct BP strength

HBBS: 170x3x6
Pause HBBS: 135x5x2
2ct pause BP: 105x3x6

hack squat, split squat, GHR

Deload day#2. It will be a new experience doing this workout at the end of the workday.

[lazyaj]

Thanks for your comments! I only just started getting experience with pause low bar squats, and really wanted to keep them, but also didn't want to continue mixing low and high positioning. I'll be sure to try them again after this high bar experiment. and you mention being patient during squats !!? That's a new outlook for me, I'll have to see if I can learn that. Do you have any particular cues for that? And what do you think about to get out of the hole during the pause?

We do have safety bar, and it was an optional accessory during a previous cycle, but I was too lazy to pull it out most days. I will have to commit a little better, because I have enjoyed the feel.

you're being a little generous with "made a program", haha, I just copied the excel from before and switched some exercises around. I'm excited to see what your plans are!

I think it makes sense to keep high bar and low bar separate, at least at the non-expert level. I'm just not good enough at either to be able to easily switch between them. SSB feels different enough but also similar enough (to low bar) that I don't feel like it's interfered so far. A lot of people say it helps their deadlift more than their squat, but I really think it's helping me with glute activation - not at the top like is fashionable on instagram, but out of the hole and through the sticking point, where it actually matters. I know what you mean though, that thing is unwieldy to lug around!

About having patience in a squat, when I'm coming up from a heavy squat (whether paused or not) if it feels hard, I want to do what's easy right then - which is to shoot my hips up and back. But that just sets me up for a struggle where the only thing I can do is a goodmorning. So instead I try to focus on my technique, knees out and getting my hips back under the bar, even if it feels like I'm moving more slowly and/or it's harder. Does that make sense? Because if my hips are back under I basically can't fail, but if I shoot my hips up and back, I could easily get stuck.

I try to keep this in mind with lighter weights also. My back is stronger than my legs, so at lighter weights if I'm trying to do things as fast as possible my hips are (quickly) going back too far and then my back takes over. Dan told me to queue using my shoulders to "blast the bar through the ceiling" as I come out of the hole. I'm still having a really hard time making that reality! Haha.

[tina722]

I think it makes sense to keep high bar and low bar separate, at least at the non-expert level. I'm just not good enough at either to be able to easily switch between them. SSB feels different enough but also similar enough (to low bar) that I don't feel like it's interfered so far. A lot of people say it helps their deadlift more than their squat, but I really think it's helping me with glute activation - not at the top like is fashionable on instagram, but out of the hole and through the sticking point, where it actually matters. I know what you mean though, that thing is unwieldy to lug around!

About having patience in a squat, when I'm coming up from a heavy squat (whether paused or not) if it feels hard, I want to do what's easy right then - which is to shoot my hips up and back. But that just sets me up for a struggle where the only thing I can do is a goodmorning. So instead I try to focus on my technique, knees out and getting my hips back under the bar, even if it feels like I'm moving more slowly and/or it's harder. Does that make sense? Because if my hips are back under I basically can't fail, but if I shoot my hips up and back, I could easily get stuck.

I try to keep this in mind with lighter weights also. My back is stronger than my legs, so at lighter weights if I'm trying to do things as fast as possible my hips are (quickly) going back too far and then my back takes over. Dan told me to queue using my shoulders to "blast the bar through the ceiling" as I come out of the hole. I'm still having a really hard time making that reality! Haha.

Thanks for explaining. I have been trying to train myself to not rush the lift, but thinking of being patient would be a new/different approach. When the weight gets heavy or I get tired, its so easy to just want it to be over. I have the same tendency to let my hips rise first and my back is very good at helping me to finish the lift. I have noticed a lean during my high bar positioning too, so I'll be curious to see what happens as the weight gets heavier. If I can remember to reset inbetween each lift, it really helps, but I get sloppy sometimes (ok, a lot of times )

And any cues that you pass on from Dan are much appreciated!

[tina722]

2017.C1.W1.DL

BP: 105x4x4
DL: 225x3x6

rows, OHP, curls, some other stuff



2017.C1.W2. hypertrophy

OHS: 95x5x3
HBBS: 155x8x3
Pause DL: 230x4x5
BP: 110x6x4

Pulldowns, rows

OHS felt really strong, they usually do at the beginning of the cycle, but this weight is heavy for me and they still moved easily. I was really able to feel "pulling the bar apart" and that helped with locking everything in place to let my legs do all the work. HBBS moved easily, except I kept rushing through the first 5 reps and then would run out of gas and have to take a few breaths in between each rep. I'd love to remember to keep the same pace throughout the set (ie. start slower :P), but that hasn't happened yet. DL moved really fast, I have set #3 in the video. Pauses could be a tiny bit longer, but I love how I accelerate after the pause. 5 sets killed me though (it's been 4 sets of 4 in previous cycles, but I decided to increase the volume). I may have to back down to four sets after a few weeks. I am also really happy with how my DL setup has been improving the past month or so. It looks so silly when I watch it, but in my head: I approach the bar, set the right foot (glue it to the floor), set the left foot, straighten up, feel the glutes, let eyes unfocus, push all the air to lower belly, reach down with right hand, and I can just feel myself being wound up like a spring, then grab the bar with the left hand, set/push hips into place and the weight/bar just jumps off the ground. Sometimes I think I should reset inbetween each rep (and sometimes I do), but most sets, all I do is reset my hips, but still keep my hands on the bar.
I was tired after the squats and deads, so the first two sets of BP were hard, but last two moved pretty easily. Set #4 in video.

https://youtu.be/Lwo0XzrNwQs



In non-lifting territory: my bw is edging on new highs. 137-138ish in the evening, which it took me until April to hit last year (granted I started overeating earlier this year) eep. well, no dieting yet, although it will happen in the somewhat near future. I have vacations in July that I'd like to be lean for. So I'll need either 2 mini-cuts of 6 weeks or a solid 8-10 weeks of dieting. Last summer I participated in a supplement mini-contest (free supplements for logging) and I wouldn't mind doing something similar again.

[SophieM]

My back is stronger than my legs, so at lighter weights if I'm trying to do things as fast as possible my hips are (quickly) going back too far and then my back takes over.

So very true. Much easier to just let the hips shoot and use back for me also.

I've always wanted to get leaner for vacations. It's just never actually happened! Where are you going?

[tina722]

So very true. Much easier to just let the hips shoot and use back for me also.

I've always wanted to get leaner for vacations. It's just never actually happened! Where are you going?

"hip shooters unite!!!"

lol, jk. It's nice to know that others understand my complaints.


Home, or, where I grew up - Colorado, for my sister's wedding!! The vacation is not necessarily the sole motivation. Eventually I will get tired of how these clothes fit and of eating this way - it'll be nice to diet. But maybe once it warms up a bit :P. we got 8inches today. Driving to the gym tomorrow will be pretty slow.

[penny0527]

"hip shooters unite!!!"

lol, jk. It's nice to know that others understand my complaints.


Home, or, where I grew up - Colorado, for my sister's wedding!! The vacation is not necessarily the sole motivation. Eventually I will get tired of how these clothes fit and of eating this way - it'll be nice to diet. But maybe once it warms up a bit :P. we got 8inches today. Driving to the gym tomorrow will be pretty slow.

It was 27 degrees yesterday when I went to the gym. That is rare for this part of Texas.

As far as forgetting "squat pace" would it help to write it down to look at before your sets? Wade writes notes in my training session emails and I keep them in there so when I am looking at weights and sets I remember "load the heels", "push the hips through" or whatever the goal is for the day.

[tina722]

It was 27 degrees yesterday when I went to the gym. That is rare for this part of Texas.

As far as forgetting "squat pace" would it help to write it down to look at before your sets? Wade writes notes in my training session emails and I keep them in there so when I am looking at weights and sets I remember "load the heels", "push the hips through" or whatever the goal is for the day.

That is cold for texas, I was in Houston for Christmas and LOVED the 70s weather.

I have a spot in my excel document that I could make these types of notes. what a great/simple idea. Writing my thoughts out in this log helps a little bit, but if I make additional notes in my excel training log, I'll be able to see them when I look up weights/sets/reps. Your comment also reminds me that just focusing on one thing to improve on each day will help, instead of just generally being overwhelmed by how it "feels"

[tina722]

2017.C1.W2.accessories

2ct pause BP: 110x4x5
FS: 115x6x4

rows, curls, pullups, decline BP

I was tired today. 110 was my one rep max (T&G) when I started working with this coach (~1.5years ago). Fun, to know that now I can do multiple reps, multiple sets and all paused.

https://youtu.be/7n_VAv_KLPs

[SophieM]

110 was my one rep max (T&G) when I started working with this coach (~1.5years ago). Fun, to know that now I can do multiple reps, multiple sets and all paused.

Very awesome. Love when you can see progress like that.

[lazyaj]

Very awesome. Love when you can see progress like that.

Yes! There was an event at the gym last night sponsored by Animal. I was remembering when I went to that event 2 years ago, it was my first time going to Boss. A lot of people were deadlifting, and there was a high school guy doing 220. (Everyone else seemed to be doing a lot more.) I thought "I can do that!" so I worked in with him and did a few very slow singles. I know they were slow, because I remember him going "Come on! You got this!" Haha. Now that weight is a warmup.

Anyway Tina speaking of deadlifting, your pause deadlifts from a few days ago looked awesome! Love the acceleration to lockout.

[penny0527]

That is cold for texas, I was in Houston for Christmas and LOVED the 70s weather.

I have a spot in my excel document that I could make these types of notes. what a great/simple idea. Writing my thoughts out in this log helps a little bit, but if I make additional notes in my excel training log, I'll be able to see them when I look up weights/sets/reps. Your comment also reminds me that just focusing on one thing to improve on each day will help, instead of just generally being overwhelmed by how it "feels"

That's where I am. Well outside the city. Christmas was ridiculous as far as the weather. Shorts and t-shirts!

I had to start leaving the notes in because I would go back and look later and face palm. I forgot to work on what he said to work on.

I agree about working on one thing instead of many. It's too overwhelming for me.

[tina722]

Very awesome. Love when you can see progress like that.

Yes! There was an event at the gym last night sponsored by Animal. I was remembering when I went to that event 2 years ago, it was my first time going to Boss. A lot of people were deadlifting, and there was a high school guy doing 220. (Everyone else seemed to be doing a lot more.) I thought "I can do that!" so I worked in with him and did a few very slow singles. I know they were slow, because I remember him going "Come on! You got this!" Haha. Now that weight is a warmup.

Anyway Tina speaking of deadlifting, your pause deadlifts from a few days ago looked awesome! Love the acceleration to lockout.

I completely agree about progress. Since starting this new cycle I've noticed that some other exercises are like that as well. It gives me hope!!

That's where I am. Well outside the city. Christmas was ridiculous as far as the weather. Shorts and t-shirts!

I had to start leaving the notes in because I would go back and look later and face palm. I forgot to work on what he said to work on.

I agree about working on one thing instead of many. It's too overwhelming for me.

I kept thinking you were outside San Antonio for some reason.

I can see me doing this too.

[tina722]

2017.C1.W2. BS+2ct pause BP

HBBS: 180x3x3, 185x3x3
Pause HBBS: 145x4x3
2ct pause BP: 120x3x5


Hack squat machine and other hack squat machine


Today was pretty awesome. Squats were really fast and I have NO complaints about form. BP could have been slightly easier if I had remembered my wrist wraps.

https://youtu.be/8qQE98wkgys

[tina722]

2017.C1.W2.DL+BP

BP: 115x4x4
CGBP:95x8x2
DL:255x3x5

Rows, weighted GHR, curls/OHP

[SophieM]

Is the bench made more difficult because of the squishy bench pad?

[penny0527]

That 120 looks like nothing when you press it!

[tina722]

Is the bench made more difficult because of the squishy bench pad?

I haven't noticed that the squishiness changes anything, but mostly because the size of the pad is drastically different. The width and height of the pad made it very awkward when I first tried using it. Now I am used to it, I think it may (?) be easier than the other bench pads that the gym has - but probably because ROM is shorter and it's easier to keep the butt down. I think i've heard these aren't competition legal.

I just choose whatever bench gives me a little personal space - some of them are setup so people are constantly walking through/next to you.

That 120 looks like nothing when you press it!

It sure didn't feel like nothing! But I am pretty happy to have this as my begining week weight!

[tina722]

2017.C1.W3.hypertrophy

OHS: 65x5x2
BS: 160x8x3
BP: 115x6x4

pulldowns, shoulder prehab

I had food poisoning friday night, so I wasn't sure how today would go. I'll try to get the pause DL in tomorrow, I didn't feel like trying to do it today. Everything else moved okay, if hard.