Tina's training log

**tina722** · 02-03-2018, 05:44 PM

Originally Posted by bmgamble

Nice work despite all the pain. Those inclines sound brutal before cgbp. Solid sessions, nice work.

Thanks. And truth at inclines being brutal. It was a light bulb going off, when I realized I loaded wrong. Only 10lbs, but sure made a difference.

Originally Posted by MatTheCur

Despite being in "sore/pain" those looked decently smooth!

I like to warm up my shoulders using a mini-band, doing pull aparts and dislocations. I find it helps get my shoulders fired for setting up under the bar. Else I'm tight af.

Thanks - Hopefully squats will be a bit faster this week. I think I still have a few more jumps in me.

Good point, consistency will be key here. Loling because, on squat days warming up shoulders is a priority and on bench day, warming up hips is a priority.

Originally Posted by SophieM

Maybe by the end of the year if I can somehow manage to get it together and be consistent.

I've seen a few workouts in your journal now. It was a rough stretch but you'll be back to normal training before you know it.

Originally Posted by bigwade800

get a coach an d consistent training and then hammer those sessions and get it done

Originally Posted by MatTheCur

Also, when you get a coach (do it, they're awesome), LISTEN TO YOUR COACH AND DON'T FREELANCE.

/soapbox

Coaches are awesome.

**tina722** · 02-03-2018, 05:46 PM

20180201 w44 bench

Pulldowns and rear delts to warm up

BP wu: bar, 95x6-8

Paused BP
95x2
115x2
125x1 vid
125x1
125x1

Touch and go
130x1 vid
135x1 vid
135x1
135x1 vid

Sling shot
135x3
150x5
150x6 vid

Pulldowns 3x12
Rows 3x12
Curls 3x12
Rear delts 3x12
Abs 100reps

https://youtu.be/77-BXuU83nQ

Still having some shoulder pain from impingement flare-up. Was scheduled for 140 on the touch and go, but 135 was rpe 10, so just kept it there.

**tina722** · 02-03-2018, 05:54 PM

20180203 w44 deads

Treadmill and mobility circuit to warmup

BS @ bar, 95, 135

FS
135x3
155x6 vid
155x6
135x6

Deadlift
135x3
225x2
250x2
275x2
275x2
260x2
275x2

SLDL
145x8x3

https://youtu.be/fUFilykypu0

20lb jump from last week, and I felt it. Heavy...

**tina722** · 02-10-2018, 05:45 AM

20180205 w45 ssb

barxsome
95x3
135x3
155x2
145x3
145x3

2x5 pullups
Pushdowns
Curls
Abs 100reps

https://youtu.be/1PmnZVIW0Tg

20180207 w45 press#1

Treadmill, facepulls and assisted pullups to warmup

BP
bar, 95x6
95x3
115x3
125x6 vid
125x6 vid
110x8
110x8
110x8 vid

SS
135x2
150x1 vid
160x1 vid
170x1 vid

DB Bench
40sx8
40sx8
40sx8

Pulldowns 3x12
Rows 3x12
Curls 3x12
Reardelts 3x12
Reverse flys/lateral raises 3x12

I got everything in. 3x8 was a little tiring by the end, but they all moved well. Slingshot was really fast today and no shakiness.

https://youtu.be/yi0icP_O7eI

Feeling thick today. It's been a mind game the last few weeks. One minute I'll like it and the next second feel way too heavy.

I haven't tracked food in the log, but am still keeping mental tabs. I introduced Karbolyn that Wade and Harry recommended (finally, I'm slow to make these decisions sometimes) a few weeks ago. The good: energy and extra carbs to help with eating enough. I've even been able to cut back on preworkout (caffeine) that I take in the evening before training, because of the energy boost from the karbolyn. Less caffeine has been helping me sleep more soundly, which is nice. The bad: some crazy bloating. I'm finally consistently drinking more water, which I think is helping. I think I might need to increase my belt size. I'm finally over 140lbs consistently too. Looking forward to dieting, lol.

**tina722** · 02-10-2018, 05:56 AM

20180210 w45 squat

Treadmill, leg curls to warm up

BS
bar, 95, 135xsome
185x2
215x2
225x1 vid
235x1 vid
245x1 vid
255x1 vid PR
255x1 vid
255x1 vid volume PR

Pause
205x3 vid
205x3

Close
195x6
195x6 vid

Harness squats 3x12
Leg curls 3x12
leg extensions 3x12
Calves 3x20
Abs 100reps

https://youtu.be/gk1uIVCTSBU

Some aches due to being at the end of the training cycle, but nothing like last week. All sets at 255 moved slow, but still solid. Starting to feel ready for the next cycle to start, lol. I just can't handle this type of intensity.

In good news, everything is a PR. Even the last few weeks, I don't think I've done a good job of mentioning the PRs, but my last squat cycle, I ended with a 245 top single. Paused and close stance both stopped at 175. So this cycle is significantly heavier

. I'm feeling particularly good about the 195 close stance, as that is the heaviest I've done beltless.

**Fiction2Fitness** · 02-10-2018, 10:52 AM

Yay for PRs. Sounds like things are going quite well. Have fun with the next cycle too.

**anandagirl** · 02-10-2018, 02:01 PM

Nice work!!!

**tina722** · 02-11-2018, 06:40 AM

Originally Posted by Fiction2Fitness

Yay for PRs. Sounds like things are going quite well. Have fun with the next cycle too.

Squat is going pretty well. I'm not so sure about bench and deadlift - they are just trying to keep up. Despite my enthusiasm for it, new cycle is probable still a little ways off - March maybe.

Originally Posted by anandagirl

Nice work!!!

Thanks Ananda!

**tina722** · 02-11-2018, 06:45 AM

20180211 w45 press#2

Face pulls and Shoulder stuff to warm up

Incline press
45x8
65x3
75x8
80x8
85x8 vid

CGBP
95x5
115x8 vid
115x8

OHP push
45x6
65x6 vid
75x6 vid
75x6

Assisted pullups 3x10
Pushdowns/rear lets 3x12 each
Curls- 2 diff types 3x12
abs 100reps

https://youtu.be/i8WuI_e7XqU

I switched up the order of my days. To put the pressing before the deads/squats.

SSB squat-monday
Rest - Tuesday
Press#1- Wednesday
Squat - THursday
Rest- Friday
Press#2 - Saturday
Deadlift - Sunday

So, I was hoping today would be easier than it was. Incline press felt good, I'm finally getting the hang of staying tight through the whole lift. CG is still a bitch, but I got all 8 reps for both sets (barely).

**tina722** · 02-12-2018, 04:07 AM

20180212 w45 deadlift

Treadmill+ leg curls to warm up

BS
bar, 95, 135x5 each

FS
135x1
145x6
145x6
145x6 vid

DL
135x5
225x2
260x1 vid
265x3 vid
275x2 vid
265x3 vid

SLDL
145x8x3

Leg curls 3x12
Back extensions 3x12
Leg extensions 3x12
Calves 3x15
Abs 100reps

https://youtu.be/vUEuTC-T5mI

I was tired today - couldn't get triples at the assigned weight (275), so did them at 265.

**bmgamble** · 02-12-2018, 09:15 AM

Congrats on the prs. Solid sessions. Keep up the intensity!

**tina722** · 02-13-2018, 03:50 PM

Originally Posted by tina722

20180212 w45 deadlift

[url]https://youtu.be/vUEuTC-T5mI[url]

I was tired today - couldn't get triples at the assigned weight (275), so did them at 265.

Thinking back, I ended up skipping a meal Sat and one on Sunday. I need to do better at eating over the weekend. I plan to keep deadlifts on Sundays, so it'll continue to be this challenging unless my food intake stays up.

Originally Posted by bmgamble

Congrats on the prs. Solid sessions. Keep up the intensity!

Thanks! Looks like this week will be a peak for squats! I'm excited/pleased with the improvements.

**tina722** · 02-13-2018, 03:52 PM

20180212 w 46 ssb squats

Finally a good SSB day.

SSB squats
barx3
95x3 vid
135x3 vid
145x3 vid
155x3 vid

Rows 3x12
Leg extensions 2x20
Harness squats 2x12
Abs 100 reps

https://youtu.be/RniW98O00mc

I remembered form or something. These all flew up.

**bmgamble** · 02-15-2018, 02:01 PM

Nice and solid. Have I missed you using the ssb or is this new?

**tina722** · 02-16-2018, 04:33 AM

Originally Posted by bmgamble

Nice and solid. Have I missed you using the ssb or is this new?

Not new, but I usually don't do a separate post for it. I also can't always fit it in - it's my 5th day of training for the week, so some weeks it doesn't get done. It's been great for my squat form though.

**tina722** · 02-16-2018, 04:36 AM

20180214 w46 bench

Mobility circuit to warmup

Bench
bar, 95xsome
115x2
125x1
130x5
125x6

115x8
115x8
115x7

Slingshot
135x2
150x1
160x1
165x1

DBs
30sx8
40sx8
40sx8

Pulldowns 3x12
Rows 3x12
Reardelts 3x12
Curls 3x12

https://youtu.be/LGLomT-p-50

Need to work on bar path and touch point. BUT, I managed to push through my usual sticking point on rep#5 for 130. I would have been able to do it for the last set of 115x8 if I had a spotter. It just felt risky to grind it out.

**tina722** · 02-16-2018, 04:41 AM

20180215 w46 squat - TEST DAY

Treadmill, mobility and leg extensions to warmup

BS
Bar, 95, 135x5-6
135x3
185x2
215x1
230x1
240x1 vid
250x1 vid
260x1 vid PR

Pause
205x3
205x3 vid

Close
195x6
195x6 vid

Wide
95x10

Harness squats 3x12
Leg curls 3x12
GHR 3x12
Leg extensions 3x12
Calves 3x15
Abs 100reps

https://youtu.be/6VYBUL203bM

15lb increase over last cycle! Got a little encouragement from the lifter next to me, which really helped. Almost stalled out at the midpoint. I had hoped to feel like I could take another jump, but 260 moved so slow it wasn't an option.

I asked Wade what he thought about me starting a diet, so we'll see what his recommendations are.

**pastorpritch** · 02-16-2018, 05:51 AM

Wow great job, and awesome work in here

**Big_Sky_Guy** · 02-16-2018, 06:26 AM

Congrats T!

**tina722** · 03-11-2018, 12:16 PM

Thanks!!!

It's been some time since I posted but I'm still training. Ending the squat cycle on the high note was good. I was traveling, and now am struggling a bit to get back in a routine.

**bmgamble** · 03-11-2018, 07:28 PM

I guess I missed the squat pr since I've been scarce as well. Congrats Tina! Looking good!

**tina722** · 04-06-2018, 06:12 PM

20180404 w52 squat

Warmup

BS
bar, 95, 135xsome
185x2
205x2
210x2 (x5sets) vids of 1 and 4

Pause 175x3 (3 sets) vid of set2

Close 165x6 (3 sets) vid of set2

Wide stance 95x10x2 sets

SSB squats
95x8
115x8 vid
125x8

Leg press 4x12
Leg extensions 3x12
Leg curls 3x12

https://youtu.be/4Q-_toHKk4s

5-6 weeks since I last maxed on squats, so building up again. Squats have been the smoothest lift so far.
Wade added my SSB squats to this day. I needed to cut back to four days/week for some time.

****

Other training and life notes:
It took me 3-4weeks to feel motivated and enthusiastic about training after I last maxed out. I still went in, but I've been enjoying the renewed enjoyment the last few weeks.

Goals are to make the most of the next four weeks, and then to be consistent throughout the summer. I'll be traveling off and on, so I will try to just go with the flow. I'm still looking to make my numbers progress though. I'm also looking to get a bit bigger.

I'm sitting at 137 (eating break in Feb/March), but am starting to feel comfortable with 145-150 as a number to reach, lol. I'm planning on eating/gaining through the summer (something I've always thought about doing, but never actually followed through).

Weight gain has been like this

July 2016 128
September 2016 131
January 2017 133
April 2017 137
July 2017, 130-131
September 134-135
November 137-138
January 2018, 141-142
March 2018 137
September 2018 145 ish???

Guess my goal should be repping 145 for bench and a 290 squat (2x BW) to keep up with this gain.

**Fiction2Fitness** · 04-07-2018, 11:18 AM

Sounds like some good numbers and goals. Though I can't imagine bw bench for a single rep, let alone more. Squats at 2xbw also impress of a goal. Looks like you're progressing well. Good luck on the goals for fall. ;-)

**bmgamble** · 04-09-2018, 07:01 PM

Glad things are coming together. I get the lack of motivation part. Sometimes you can hit a mental wall.
Good luck on the bulk. Looks like a solid plan. I'm good at bulking, but not in the good kind of way.

**tina722** · 04-29-2018, 04:50 AM

Originally Posted by Fiction2Fitness

Sounds like some good numbers and goals. Though I can't imagine bw bench for a single rep, let alone more. Squats at 2xbw also impress of a goal. Looks like you're progressing well. Good luck on the goals for fall. ;-)

Hah. Well considering how bench has bench going recently, it may not be too realistic. I though I was getting closer last Nov- Feb, but have really lost any momentum lately. 2xBW squat is also a goal Ive had in mind for years now. Someday.

Thanks for the comments!

Originally Posted by bmgamble

Glad things are coming together. I get the lack of motivation part. Sometimes you can hit a mental wall.
Good luck on the bulk. Looks like a solid plan. I'm good at bulking, but not in the good kind of way.

Yea, it's kinda weird to have no motivation. I just need a door or something to get through that wall.

I'm having a lot of issues with failing (more than normal) also, which is putting a damper on trying to move forward with the lifts. Work is stressful, as I have some big personal career goals to be met over the next year or so, so I'm not taking failing easily anywhere.

and...deadlift test next week. lol. :worried:

**tina722** · 04-29-2018, 04:55 AM

My last deadlift workout. I've been pretty lazy about comments, even to Wade, on these workouts. It's been easier to not take the time.

20180423 w 54 deads

warm up
ssb wides to warm up

Deadlift
135,185xsome
235x3
255x1 vid
275x1 vid
275x1 vid
275x1

RPE 9. ugh.

front squat
3x3
135

assistance

https://youtu.be/h2M0WSlQUTE

**anandagirl** · 04-29-2018, 08:56 AM

Originally Posted by tina722

Hah. Well considering how bench has bench going recently, it may not be too realistic. I though I was getting closer last Nov- Feb, but have really lost any momentum lately. 2xBW squat is also a goal Ive had in mind for years now. Someday.

Thanks for the comments!

Yea, it's kinda weird to have no motivation. I just need a door or something to get through that wall.

I'm having a lot of issues with failing (more than normal) also, which is putting a damper on trying to move forward with the lifts. Work is stressful, as I have some big personal career goals to be met over the next year or so, so I'm not taking failing easily anywhere.

and...deadlift test next week. lol. :worried:

I know those feels. (((HUGS)))

**lazyaj** · 04-29-2018, 08:57 AM

Hey Tina! Long time no time! Good luck with your job. My job has also been really intense/unpredictable/stressful the last year, and it definitely makes it difficult to maintain momentum with training.

The video is just the three singles at 275, right? How are you judging your RPE? I thought they looked great!

**tina722** · 05-01-2018, 04:51 AM

Originally Posted by anandagirl

I know those feels. (((HUGS)))

It'll get better!

Thanks.

Originally Posted by lazyaj

Hey Tina! Long time no time! Good luck with your job. My job has also been really intense/unpredictable/stressful the last year, and it definitely makes it difficult to maintain momentum with training.

The video is just the three singles at 275, right? How are you judging your RPE? I thought they looked great!

In the vid, the first lift is 255, the next two deadlifts are 275. The 255# single was RPE 7 or so. I'm judging based on reps left, so at RPE 9 I still had at least one rep left, but Im pretty sure I wouldn't have got the third. Last cycle, I wasn't able to get my assigned triples at 275 (got 2 reps though), which means I'm consistent at least. I thought I had 4-5 reps left at the 255#. I know it doesn't look too hard. I was losing my grip and I frankly, don't have any grinding capability, especially atm.