Tina's training log

[tina722]

Thanks Matt. You are right.


*******


20180501 bench#1 w56



Usual warmup

bench
bar,75,95xsome
115x3
120x6
125x6 vid

115x8
115x8 vid
115x7

cgbp
95x8
100x7
105x7

https://youtu.be/L****woWJEgc






Rows3x12
Pulldowns3x12
Curls 3x12
Pushdowns 3x12

Finally got 6 at 125. It's been a couple months since that happened. Form is getting better, but still some bar path wonky-ness.

[penny0527]

I haven't been close to 125x6 in what seems like forever. Nice!!

[MatTheCur]

I'm pretty jealous that you have regulation height benches there... The ones that we have are atrocious

Fantastic job!

[bmgamble]

Nice job on some solid benching!

[anandagirl]

You so strong!!!!! WTG!

[penny0527]

Bench form always looks so nice

[tina722]

I haven't been close to 125x6 in what seems like forever. Nice!!

I'm pretty jealous that you have regulation height benches there... The ones that we have are atrocious

Fantastic job!

Nice job on some solid benching!

You so strong!!!!! WTG!

Bench form always looks so nice

Thanks all, you all are awesome. Feeling pretty good about lifting now.

[tina722]

20180502 w56 squat


Warmup


Squat
bar, 95, 135xsome
185x2
205x2
225x2
232.5x2
232.5x2 vid
232.5x2 vid

Paused
3x3
175
Close
3x6
165 vid of set 2


https://youtu.be/AdtiCk8iGPo




assistance
leg curls/hack squat 3x12
Front loaded good mornings/wide goblet squats 3x12 (w40# DB)
calves 3x12


I put a 5# plate on one side and a 2.5# plate on the other by mistake, which is why the 232.5# for squats today. SMH because I didn't notice through any of the doubles. These moved pretty nicely. Pause and close stance also moved nicely.

[tina722]

4.30 Press#2
incline press- medium grip
3x8
90
90
95

cgbp
3x6
105
110
105
95x12

ohp - more of a jerk with 85#
65x6
85x4
85x4
75x6

https://youtu.be/Yq2cFX3kRgM

Pullups 3x5
Pulldowns 3x12
curls 3x12
Pushdowns 3x12
assistance




5.7 Bench

Bench
3x3
paused
110
115 vid (RPE8)
120 vid (RPE 9)

115x7
115x8 vid
115x6
- these were all RPE 9.5 or 10.

incline dbs
3x8
40s

assistance
Pulldowns 3x12
Curls 3x12
Rows 3x12


I forgot to do the cgbp.

https://youtu.be/I-na-6juI1w

Form is getting better. Elbows flared too much on the 120.




5.7 Squat

Squat
up to 235
3x2

Pause 185x3(x2)

hacksquat 3x10
leg curls 3x12

https://youtu.be/kBEUaWpy6is

I hit the safety bar on the second set, because it doesn't go low enough in this rack. Not great form, but all probably RPE9. Did two sets of pause squats because I was feeling good.

[tina722]

5.21 bench #1

3x1
paused
115
125
135



close grip-touch and go
2x6
110
110
2x8
95

incline dbs
3x6
35s, 40s, 40s

assistance
Pulldowns 3x12
Facepulls 3x12
Pushdowns 3x12
Curls 3x12

https://youtu.be/pc4tu573jDY


Form was still pretty bad.

[tina722]

Some of the workouts I've done. I did have nearly two weeks off (5/10- 5/22) for some traveling (interview for new position in Texas- YAY!) and some visitors. I'll post squat in a moment, but generally feeling untrained, unconditioned, no form and no strength. lol.

[tina722]

5.21 Squat
6x2
180

2x6
145

Paused-
3x3
165

Close
2x6
135

wides
2x10

assistance
leg curls, hack squat, GMs, leg extensions, calves, abs


Hips have been pretty painful for the last few weeks. This is a reset. It ended up being a good choice because of the hip pain and now I have less form than usual. Everything went down the drain.

[Fiction2Fitness]

ooo interview. Sorry to hear on the form issues and pain. Hope the hips feel better soon.

[anandagirl]

Some of the workouts I've done. I did have nearly two weeks off (5/10- 5/22) for some traveling (interview for new position in Texas- YAY!) and some visitors. I'll post squat in a moment, but generally feeling untrained, unconditioned, no form and no strength. lol.

And you know that's not true, right?

[tina722]

ooo interview. Sorry to hear on the form issues and pain. Hope the hips feel better soon.

I was thinking about going to see a therapist of some type, but decided to give yoga a shot first. It's always worse at my time of the month. High squat and dead intensity is also harder to handle.

Interview went great, I'm so ready for this current position to be over.

And you know that's not true, right?

Gaining strength has been soo slow - in my worse moments it feels like I only make 5lbs/year progress or none at all, lol. I've been trying to make myself feel better by focusing on other things that are improving.

[tina722]

20180527 w 58 press#2

bench
bar, 95, 115xsome to warmup

125x1
115x2-2 sets
105x3-2 sets

cgbp
3x6
105
95x10 (missed two)

Seated ohp
55x6
60x6
65x6

assistance
Rows 3x12
Pulldowns 3x12
Flys 3x12
Curls 3x12

https://youtu.be/MUn4704f7LI


I had the hardest, slippery bench, but still hit most of the numbers. Got some nice leg engagement for cgbp.

[tina722]

20180528 w58 deeeaaadsss


Front squat
3x3
155

deadlift
215-8x1-70%
3x2-245

sldl
3x8
145 - I'll do increase 10-20lb next week.

assistance
GHR, leg extensions, DB RDL, calves, abs 50reps


I am sooo sore from taking the break/restarting training. Especially quads. Front squat felt great today, I had good mobility and good depth, despite the soreness.

Deads got a little tiring but overall pretty decent.

https://youtu.be/OtQtDgLPGIw

[anandagirl]

Gaining strength has been soo slow - in my worse moments it feels like I only make 5lbs/year progress or none at all, lol. I've been trying to make myself feel better by focusing on other things that are improving.

That's because you're already so strong

[MatTheCur]

Gaining strength has been soo slow - in my worse moments it feels like I only make 5lbs/year progress or none at all, lol. I've been trying to make myself feel better by focusing on other things that are improving.

I'm going to go out on a limb here ... but maybe following the program that Coach lays out for you, to a T, and not being half-in/half-out trying to modify stuff doing your own thing might help?

You're a strong-ass lady, Tina, and you look like you have a CRAP-TON of potential... You CAN DO THIS.

Trust. The. Process.

Stick with the process.

[tina722]

That's because you're already so strong

I want more! lol. I'll be finishing up my position here over the next year and starting as faculty in academic research, finally a real career, lol - , in the back of my mind I've started to refocus priorities again. To handle the move, the change in responsibilities and role. I'm not exactly sure where training and lifting will fall - although it will always be present.

I'm going to go out on a limb here ... but maybe following the program that Coach lays out for you, to a T, and not being half-in/half-out trying to modify stuff doing your own thing might help?

You're a strong-ass lady, Tina, and you look like you have a CRAP-TON of potential... You CAN DO THIS.

Trust. The. Process.

Stick with the process.

no nonsense, Mat, lol! Straight to the point.

So, while I do want to get better at sticking to the program in the long run, that's not one of my immediate complaints. I'm feeling untrained and low on strength because it was 2 weeks off, eating habits change and the routine is lost. It'll just take some time to get back in. Eating more the last week has really helped. Some of my comment was actually reflecting my feelings at looking at training videos from 2010-2012, not reflecting my last year of progress. I was impressed with how strong I was and sort of in a contemplative mood about changes in priorities over the years.

I am really glad that Coach has been willing to work with me and sorta roll with where I mess up. I know some can stick to the program and no questions asked. Two things that would help me stick the program better - 1. recognizing when it's my tom, and being prepared for all the emotions/hip pain that come with it, I still usually only recognize after it's all over, 2. Getting on more of training cycle - where 8-20weeks can be focused, with periods off (still coached though) to build or do technique work (and be more relaxed about sticking to the program, lol).

Got long, lol, I don't mind being called out, so feel free to comment more. Also, any inputs about how others handle sticking to the program (is it your personality to do that), and varying priorities.

[tina722]

20180530 w59 bench#1

bench
2x6-tng
125x5 (missed one-vid)
125x5 (missed one -vid)
then same grip
3x8
115 vid of #2

cgbp
100x6
100x7
100x7



incline dbs
40sx8
40sx8
40sx7

assistance
Rows 3x12
Pullups 2x5 lol
Facepulls
Curls
abs

https://youtu.be/Bz6qPzQpqMo




I had some technique issues with 125 bench. I thought I was going to get 6 for the first set at least, but rep#5 was a grind. Technique cleaned up for 115# - I haven't hit 8s for 115 in a while, so this was nice.

Keeping elbows tucked a little better on cgbp.

[tina722]

20180531 w59 squat

Squat
6x2
185 vids of # 2&4

2x6
150 vid of #1

Paused
3x3
165 vid of #2

Close
2x6
140 vid of #1

wides
2x10

assistance
Hack squat 3x12
Split squat 3x12
Leg curls 3x12
Calves 3x12
Abs 50reps

Felt good today. Some minor hip pain, especially on pause squats

https://youtu.be/wxHZaUymnbc

[Fiction2Fitness]

So many squats. Awesome!

What do you do for calves and abs? I don't do much for either but suppose need to at least get some ideas for abs.

[bigwade800]

the improvement on bench day is not technique is doing the plan. Now we can adjust on real world results. It's hard to not let "feelings" dictate. TOM is something we need to plan. It effects everyone differently and for you, it's a tough thing so, I suggest we plan a deload...not super deload but, aloow for you to give a 100% of what you have even if it's 75%, make sense?

I think Matt is spot on with potential.

As for the future, we can work around anything and prioritize however you want.

2 weeks off is tough and will take a little time to get to full song across the board. Hips are really tough and seems to be tougher for women, I'm not sure why. Getting back to conisistent food will really help across the board.

[tina722]

So many squats. Awesome!

What do you do for calves and abs? I don't do much for either but suppose need to at least get some ideas for abs.

My gym has honestly about 10 calves machines - every type possible. I have a few that I like better, but I usually take whatever is close to what I want to superset (leg extension/leg curls etc).

Abs - I change up often because I still don't like doing these. My default is a situp of some type, or leg raises. I go through phases of liking planks (front and side), ab wheel, or other ab exercises that I come across. I think any bird/dog variation is good.


Also, reminds me, I found one I liked a lot recently that I had planned on mentioning. It's a "load the legs" movement, where you lie on your back, knees bent at 90deg, arms stretched overhead (on the floor) and the arms grab 5-25lb plates to load onto the legs, which remain stationary. I'll get a video, because my searching is not finding anything helpful.

the improvement on bench day is not technique is doing the plan. Now we can adjust on real world results. It's hard to not let "feelings" dictate. TOM is something we need to plan. It effects everyone differently and for you, it's a tough thing so, I suggest we plan a deload...not super deload but, aloow for you to give a 100% of what you have even if it's 75%, make sense?

I think Matt is spot on with potential.

As for the future, we can work around anything and prioritize however you want.

2 weeks off is tough and will take a little time to get to full song across the board. Hips are really tough and seems to be tougher for women, I'm not sure why. Getting back to conisistent food will really help across the board.

Deload would be good! It's not every month that's awful, but the ones that are....I deal with, but once it's over, it makes perfect sense why I was so emotional/in pain/bitchy/fill in adj.

Even outside of the normal squat/bench/dead cycles, we have talked about training cycles - I think I'm shifting to wanting firm deadlines but not sure how to make it fit in with other life stuff. Actually, this conversation makes me realize that what I probably need are some deadlines/dates. I have looked at competitions, because that would be a good way to have a start/end date, but nothing fits/not willing to pay so far.

Food is getting better - it's odd because eating enough, means a mental shift where I try to eat everything (I hate being full/stuffed). My normal eating habits don't give me enough energy to lift. I've started taking karbolyn and protein shakes again, so that is helping.

[tina722]

20180602 w 59 press#2


bench
bar, 75, 95 xsome
110x1
120x1 vid
130x1 vid
115x2-2 sets (vid of #1)
105x3-2 sets

cgbp
3x6
110 (vid of #2)
95x12 vid

ohp-2
55x6
60x6 vid
60x6 vid


assistance
seal rows 3x12
pulldowns 3x12
Curls 3x12
pushdowns 3x12
abs 50reps


https://youtu.be/G_mV9lxyMdk

No problems. OHP is still hard.

[Fiction2Fitness]

Very interesting. *takes notes*

I mostly skip calves cause not in program.

[tina722]

20180603 w59 deads


Front squat
bar, 95xsome
115x3
135x1
155x1
165x3x3


deadlift
135x5
185x3
230x1x8
245x3x3



sldl
3x8
155

assistance
GHR 3x12
Split squat 3x12
Leg ex 3x12
leg curls 3x12
calves 3x12
abs 50rep


https://youtu.be/8bXd0uW9byc

[MatTheCur]

no nonsense, Mat, lol! Straight to the point.

So, while I do want to get better at sticking to the program in the long run, that's not one of my immediate complaints. I'm feeling untrained and low on strength because it was 2 weeks off, eating habits change and the routine is lost. It'll just take some time to get back in. Eating more the last week has really helped. Some of my comment was actually reflecting my feelings at looking at training videos from 2010-2012, not reflecting my last year of progress. I was impressed with how strong I was and sort of in a contemplative mood about changes in priorities over the years.

I am really glad that Coach has been willing to work with me and sorta roll with where I mess up. I know some can stick to the program and no questions asked. Two things that would help me stick the program better - 1. recognizing when it's my tom, and being prepared for all the emotions/hip pain that come with it, I still usually only recognize after it's all over, 2. Getting on more of training cycle - where 8-20weeks can be focused, with periods off (still coached though) to build or do technique work (and be more relaxed about sticking to the program, lol).

Got long, lol, I don't mind being called out, so feel free to comment more. Also, any inputs about how others handle sticking to the program (is it your personality to do that), and varying priorities.

I try not to pussyfoot around. It doesn't do anyone any good.

As for how to stick to the program, I think it's easier to do now that I've seen Wade in action at the Compound. It's almost mesmerizing to see how passionate he is about everyone, how he knows where everyone is and what they have to do, and how his days are structured.

I feel worse now when I don't hit some accessory movements or when I have to move a day because of life... But the big picture is so much easier to see now.

Also, replies like this vvvvvvvvvvvvvv

the improvement on bench day is not technique is doing the plan. Now we can adjust on real world results. It's hard to not let "feelings" dictate. TOM is something we need to plan. It effects everyone differently and for you, it's a tough thing so, I suggest we plan a deload...not super deload but, aloow for you to give a 100% of what you have even if it's 75%, make sense?

I think Matt is spot on with potential.

As for the future, we can work around anything and prioritize however you want.

2 weeks off is tough and will take a little time to get to full song across the board. Hips are really tough and seems to be tougher for women, I'm not sure why. Getting back to conisistent food will really help across the board.

So many squats. Awesome!

What do you do for calves and abs? I don't do much for either but suppose need to at least get some ideas for abs.

Something you can maybe try for abs is the Pallof Press ... It's an anti-rotational exercise that I do 100 reps of, and holy nuts does it work my everything ab/core related. If you have a cable machine available to you, that is.

[anandagirl]

Got long, lol, I don't mind being called out, so feel free to comment more. Also, any inputs about how others handle sticking to the program (is it your personality to do that), and varying priorities.

I am in no way perfect, but I try to just follow what coach tells me to do, at least as far as the compounds go. I do skip accessories way too often