Tina's training log

[MatTheCur]

Strong pulls...as well as everything else.
Paused front squats look...."fun"

I agree! Strong everything!

I'm pretty sure they aren't ... just like 290 x 2 x 3 paused back squats aren't "fun", either... lmao

I used to have a hand off, but no consistency. I switched gyms last year and usually no one around, so I do everything myself. For me, it's all about the bench setup. Too far out, hard to unrack, too far in, I hit the hooks. Also, luckily for me, the height on the hooks, safeties and bench are ideal for me. Just kind of works out. As lone as I dig my lats in and stay tight, everything goes well.

I'm still pretty damned jealous that you can lift all of those off on your own.

[tina722]

The deadlift hyper? I got those out of AJ's journal too and have worked on them, and I actually really, really like them. Those would work.

Some of the accessory stuff that Rheta recommended more for back/erectors were romanian deads, reverse hyper, kettlebell swings, and seated rows. The one I was remembering that was really unusual was round back SLDL. She was saying it was hard to just target erectors, but that one did it well. She demonstrated them, and it was very weird. I haven't been brave enough to try them, it looks like something that could go seriously wrong But it's basically a very controlled SLDL, starting with your back totally rounded, and as you come up it's like you're slowly straightening out one vertebrae at a time. Not something you'd go heavy on, more of a controlled movement with a lighter weight. Not sure if I'll ever try them though TBH.

yes! thanks! I'm not sure if I'll actually add them in, they look pretty hard on the low back. And I'm already doing a ton of deadlifts.

Interesting, maybe. with light weight.

Strong pulls...as well as everything else.
Paused front squats look...."fun"



I used to have a hand off, but no consistency. I switched gyms last year and usually no one around, so I do everything myself. For me, it's all about the bench setup. Too far out, hard to unrack, too far in, I hit the hooks. Also, luckily for me, the height on the hooks, safeties and bench are ideal for me. Just kind of works out. As lone as I dig my lats in and stay tight, everything goes well.

I agree! Strong everything!

I'm pretty sure they aren't ... just like 290 x 2 x 3 paused back squats aren't "fun", either... lmao


I'm still pretty damned jealous that you can lift all of those off on your own.

Thanks. I love front squats, so I will take them any way I can get them. :P

[tina722]

20170404 c3w5 squats

Comp squat
190x2x5


205x1
215x1
225x1
- lol, Wade asked for 215 then 230, but I couldn't make myself do the 15lbs jump, but i really thought i'd hit 230 after the 225 - but it moved so slow i didn't try.

Pause squat
135x3
145x3
155x3

Close stance
145x6x3

all above
https://youtu.be/oDR002vtjXg



wide stance 95x10


hack squat
90x 6reps x1 set
140x6x2

weighted GHR, leg curls, one set of calves and 50ish reps of abs


Soo many things about this session make me happy. Comp squats moved really well; and I think I may actually be closer to the stance and "knees out" that Wade's been asking for. Singles into heavier weights moved pretty well too. This is a PR for high bar and given that I haven't touched above 200 in 4-5months, I'm feeling good about how solid I was handling the weight. I have some hip pain going on (common for this time of month) and was really happy that it didn't interfere too much.

Food yesterday
1. protein shake, banana, pb
2. cheeseburger, Doritos
3. 2 granola bars
4. ground turkey + cheese in tortilla+ 2 big cranky's

Food today
1. protein shake, 1/2 bagel+ cream cheese
2. crispy pork+rice+boiled egg
3. 2 granola bars
4. ground turkey + cheese in tortilla + gatorade

[bigwade800]

Also, how can I set up a supported back row to hit low/mid erectors? Maybe with DBs on a incline bench?...

I have done this with block pulls. I will feel this from low to even mid back.

The movement being talked about that was showed by Rheta is a good movement but be slow and patient with it.

[bmgamble]

Heck Yeah! Congrats on that squat PR! Weight was moving well. Very nice solid session!

[penny0527]

Nice squatting!!!

[HARRYBEAST]

The grind is strong in this one Wade

[penny0527]

The grind is strong in this one Wade

225 didn't even look to be that much of a grinder

[bigwade800]

she and I see grinding differently...

[bigwade800]

who was working with Rheta?

Rheta is an all time fav lifter for me. I have always said every time I see her, that I want to get a motorcycle and get more tattoos. This is a very special lifter, not just a lady lifter.

[itsagoodday]

Soo many things about this session make me happy. Comp squats moved really well; and I think I may actually be closer to the stance and "knees out" that Wade's been asking for. Singles into heavier weights moved pretty well too. This is a PR for high bar and given that I haven't touched above 200 in 4-5months, I'm feeling good about how solid I was handling the weight.

Love your control on squats, you held everything together well even when the bar slowed down.

who was working with Rheta?

Rheta is an all time fav lifter for me. I have always said every time I see her, that I want to get a motorcycle and get more tattoos. This is a very special lifter, not just a lady lifter.

I'm a little over an hour down the thruway from her gym. She does a lot of inexpensive women's powerlifting group training, I was able to join in one last year and got a ridiculous amount of information out of it. Mostly I know her from meets, she has been my head judge many, many times lol. When she isn't in the judge's chair, she is just a gem and helps everyone out. She volunteered to give me all my bench hand-offs at my last meet, and there is certainly something inspirational about having Rheta hollering bloody murder in your ear She's just a lovely person, I like her a lot.

[bigwade800]

Rheta is great, i just love her. I have judged her on many occasions. She puts her money where her mouth is as well and I have seen the example more than once like you have given.

[tina722]

I have done this with block pulls. I will feel this from low to even mid back.

The movement being talked about that was showed by Rheta is a good movement but be slow and patient with it.

Ok, I'm imagining something like this: https://www.t-nation.com/videos/tip-...efferson-curls - jefferson curl? yes, t-nation. I saw these on a gymnastic website a few years ago but that site requires payment to see all the videos now (nothing free anymore), so we are stuck with what google brought me.

Heck Yeah! Congrats on that squat PR! Weight was moving well. Very nice solid session!

Nice squatting!!!

Thanks!!

The grind is strong in this one Wade

225 didn't even look to be that much of a grinder

she and I see grinding differently...

Are we still talking about squats?

[tina722]

20170405 c3w5 bench (4/3)

Pause BP
105x3
115x3 (vid)
120x3 (vid)

Slingshot
135x6
145x6 (vid)
150x6

DBs
15x30
20x20x2


flys


DBs
10sx12x2


lots of rows, facepulls, pulldowns to try to get some balance for shoulder. Lots of curls too. Getting the abs done.

https://youtu.be/6f29mEttZG8

Food
1. protein shake, which i didn't finish, banana+bp
2. chicken wrap with potatoes
3. ground turkey+ cheese in tortilla + gatorade
4. mass gainer

[MatTheCur]

Woo! Good job on that 225!

+15lb jumps are odd, but you get used to them quickly Trust the process!

[tina722]

Woo! Good job on that 225!

+15lb jumps are odd, but you get used to them quickly Trust the process!

Thanks.

and yea, thanks again, it's good to be reminded.

[tina722]

Food record. This is helping, I'm up a pound or two.

1. poptarts
2. cheeseburger
3. turkey sandwich/cheese/roll + banana + pb
4. sausage, 3 eggs, cheese, hash browns, 2 seahags

[HARRYBEAST]

So do you track or just write it all down. Tracking macros is no fun for me but I have been trying it this week. I think I may go back to picture tracking. I enjoy it and it keeps me honest and semi-consistent

[tina722]

So do you track or just write it all down. Tracking macros is no fun for me but I have been trying it this week. I think I may go back to picture tracking. I enjoy it and it keeps me honest and semi-consistent

No strict tracking atm, but I have done that in the past. I was having trouble eating enough/more activity = stop in weight gain. For gaining, it's been easiest for me to ignore macros and just focus on total calories. When I diet I'll switch to prioritizing protein and kinda-sorta portioning/timing carbs. The calories tend to end up right where I need them to lose weight.

I like your picture idea...similar to what I do now, just prettier.

[penny0527]

You just had to write "burger" in here didn't you?!? Fuk

[anandagirl]

You just had to write "burger" in here didn't you?!? Fuk

[bigwade800]

you're ffs you're

[tina722]

mmm burgers. had more today.

Today I bought two meals at 4pm to try to catch up.

Food.
1. protein shake, poptarts (700 cals)
2. baconator, fries (1000)
3. spicy chicken sandwich + mosaic x2 or 3 (900?)

[tina722]

20170408 c3w5 deads 4.3

FS (supposed to work up to 190x1)
135x3
155x2
170x1
180x1
190x0
187.5x1

Trap (raised; supposed to work up to 310x1)
135x5
225x3
255x2
275x2
295x1
307.5x1

Deadlift (supposed to do 285x1x3)
135x5
225x3
255x2
280x1
285x1(x2)

https://youtu.be/-lu5RXhGpxE

- everything felt as bad as it looks

Deadlifts - no chains
225x1(x8)
https://youtu.be/LBb6qzuxwtc no editing

FS: 135x5x3
SLDL (flat back): 135x10x3
Hack squat: 90x12x3
Split squat: 20x10x3
Calves+abs

Still struggling with the singles... trying to balance feeling warmed up and form dialed in with blowing all of my energy. Pretty tired today and hips didn't hurt, but never really felt warmed up.

[SophieM]

Singles take some getting used to. Still strong!

[tina722]

20170409 c3w5 decline 4.3

CG Decline
105x5
115x2
125x4 (should have been 6 reps)
130x3 (should have been 140x3)
135x2 (should have been 145x3)
110x8 https://youtu.be/ALAA9UsE8Fc forgot to compile this in.
- no spot on the 125#, so maybe I could have done all 6 reps if I had one
- I'm fully understanding how nice it might be to lock feet in, now. Hamstring really cramped up on the 135

Pushpress
75x2
85x1
95x1
100x1 (this is +5 from last time, barely went up, but that was a technical/timing thing, (95# went up easier today than last time)
75x6

https://youtu.be/biT5zFjugwA


cable rows, push down, curls, abs tonight


Food.
1. mass gainer, poptart
2. sesame chicken + fried rice
3. mass gainer
4. hoping to get something else in.

[SophieM]

You can eat for me if you want. I'd like some donuts and Snickerdoodles from The Great Cookie

[bmgamble]

Pull sessions are my longest sessions and drain me as well. I had the same problem of exhausting myself with warmup work. Everyone warms up differently but once I'm warm from front squats, I just pull singles on everything else. Looks like you have quite a bit of warmup work.

[Janet1966]

Very nice log Tina... I am subbed...

Your workout inspires...

[tina722]

You can eat for me if you want. I'd like some donuts and Snickerdoodles from The Great Cookie

I'd rather give you the calories and just assume I'll get the muscle gain.

Pull sessions are my longest sessions and drain me as well. I had the same problem of exhausting myself with warmup work. Everyone warms up differently but once I'm warm from front squats, I just pull singles on everything else. Looks like you have quite a bit of warmup work.

I've been thinking about that...how do you know that your form is good with minimal warmups? Mine is already pretty bad with trap bar, but cutting reps means less chance to practice?

I don't have to rest between them, if that means anything. Just add the weight and go. Then rest before the working sets. Still trying to figure out a balance. Programming style is 100% opposite from the DUP programming I was doing before.

Very nice log Tina... I am subbed...

Your workout inspires...

Hi Janet! Glad you are here and thanks!