Tina's training log

[lazyaj]

SSBS...as in, safety bar squats? On your deload week? Haha isn't that like taking a vacation at the office? I really love those, though. Were you doing them before? I don't remember.

[SophieM]

It's been a good deload when you get excited for the heavy weights again.

[tina722]

20170211 C1.W7.day1

OHS: 85x5, 95x5x2
BS: 160x6x4
Pause DL: 235x4x4
BP: 115x5x5

rows, pulldowns

I drank too much wine Thursday night, didn't eat enough Friday and was still tired today. I was pretty shaky during squats and that was slightly annoying. Ended up yelling at someone for walking directly behind me during squat set. Not sure why people think it's okay, just wait 30sec until my set is over. AND, they would never do that to a 200+ lb guy, why is okay just because I'm a small female!

[tina722]

SSBS...as in, safety bar squats? On your deload week? Haha isn't that like taking a vacation at the office? I really love those, though. Were you doing them before? I don't remember.

lol, yes I did them! I usually do front squats on that day, but the bar was out and racked/all set to be used, so I took it as a sign.

It's been a good deload when you get excited for the heavy weights again.

Yea, it is really nice to have renewed enthusiasm for lifting!

[tina722]

20170212 C1W7 Day 2

2 ct pause BP: 110x4x5
FS: 6@ 95, 115(x2), 125

Decline bp, pull down, facepull, curls

[tina722]

20170214 C2.W1.D1

BS: (work up to 5RM at 9RPE, drop ~10% and do 4x5)
5@165,180, 192.5, 197.5, 170x4

FS: 6@135, 140x2

GHR: 25x10x4

Split squat: 20x8x3 (per leg)

https://youtu.be/yR0g7wJbBis




I started a new program. LOL. Juggernaut has an online PL club, and they give out weekly workouts and have a ******** group to chat with other members. There's no real face time with coaches, but email or posts through ******** is possible. This is in my price range for the amount of effort I want to put in - as far as communicating with a coach. The weekly coaching options that are popular at most places is too much work for me, haha. It'll be nice to have a major change in programming. Comp bench is technically only ONCE this week. Either I'm going to get really strong or really weak. Today was day 1; I'm on the 5 day plan, but we'll see if i actually get all 5 days in each week.

Anyways. Sticking with high bar still. Still trying to turn it into a low bar squat. :/ 197.5 is a PR. There is definitely some hip instability and wiggyling (is that a word) going on at the bottom. I enjoyed today and am looking forward to the rest of the week.

[SophieM]

Nothing wrong with a new program. Lots of squats up there. Hope you can walk today.

[penny0527]

Just FYI I pay Wade about what it costs me for a couple of pedicures a month and I get as much interaction as I want

I hate when people walk around the rack during my squats. I usually tell people that are between racks not to be there when I squat cuz I'm a dik like that

[penny0527]

Knock Knock

[tina722]

Hey all, I have been training, a few times any ways. My husband was in town, so I didn't get much computer time (a good thing, lol). And now my desktop at home is broken - go figure.

Penny, I've thought several times about contacting Wade. I really like the support you all have and of course, he is a wealth of knowledge. I'm moving in to a hard/busy period at work, so training may be sketchy. I'd like to have more time for communicating/training to move in that directions.



Here are the days I did:

D2.

BP up to 5rm max at 9RPE, drop ~10% and do 5x5
5@ 100, 110, 115, 117.5
5x5 @ 107.5

Incline DB bench
25sx15
35sx15
40sx13

Pull downs, curls, tricep pushdown


D3.

DL (up to 3rm at 9RPE, drop ~10% and do 4x3)
3@ 225, 255, 270, 2@ 290
4x3 @ 260

Hip thrust
135x12x3

Leg press
4x15

some other stuff, I can't remember


D4.

BP:
110x6x3

BS:
135x5x5 (supposed to be at 170)

SLDL:
135x10x3

GHR, pulldowns



Three training days in the last 10. These days were hard. Was aiming to get 120x5 for BP, but I didn't warm up enough or something, everything moved slow. Waaay overshot 9RPE for DL, just got too excited and had fun training with my husband. And day 4, I just had no enthusiasm, so decided to do whatever and get out. I'm guessing that next week will be a deload for juggernaut training, so that'll be a good time to ease back in. I'm pretty sure I'm going to buy some mass gainer and really trying to get the calories up. I have no enthusiasm for eating, and prefer to avoid forcing it. I was at 134 this am, but I'm hoping that is because of low food/no creatine for the last week.

[tina722]

https://youtu.be/haIGcnX9j2Y


DL @ 290 @ RPE 10.

[penny0527]

Deads didn't look as difficult as they likely felt

As far as Wade goes he has been very helpful. I don't think my bench would be where it is now without him.

[bigwade800]

Hey all, I have been training, a few times any ways. My husband was in town, so I didn't get much computer time (a good thing, lol). And now my desktop at home is broken - go figure.

Penny, I've thought several times about contacting Wade. I really like the support you all have and of course, he is a wealth of knowledge. I'm moving in to a hard/busy period at work, so training may be sketchy. I'd like to have more time for communicating/training to move in that directions.

Don't wait, here I am!

[tina722]

Deads didn't look as difficult as they likely felt

As far as Wade goes he has been very helpful. I don't think my bench would be where it is now without him.

They did move at similar speeds, now that I watch it again. But I just have major lower back loosening.

Don't wait, here I am!

You made my day by stopping in! Lol, I've obviously followed your coaching/training. I just don't comment much. I'll send you a PM with my thoughts - just feeling overwhelmed with work atm, so it might take a bit.

[tina722]

What would be C2.W2.D1

BS:
5@145, 165, 180, 190
3x5@ 165

FS
2x6@ 135

Hack squat, split squat, GHR

Rough. Top set of BS was RPE 9.5, so ~10lbs off my 5rep max. Slacked on the FS sets.

[bigwade800]

contact me...let's look at schedule and then evaluate goals, etc...the trick is how to make it work and things can be waved, etc. And, comment...the more you comment or ask questions, the more others might...I enjoy discussion. I just have to be prodded.

[tina722]

^^^done.

C2.W2.D2

BP:
5@ 95, 110, 115, 117.5
2x5@105

ugh.

lots of accessories to make myself feel better.

decline, incline DB, rows, pulldowns, curls, tricep pushdown

[tina722]

Skipped W2.D3 which would have been deadlifts. cuz who needs those?


2017.C2.W3.D1

BS: supposed to work up to 3rm at 8RPE
3@135, 165, 185, 195 rpe 9.5
4x3 @ 175

2ct Pause squat (2ct pause cause it was a longer pause than normal)
3x5@135

Hip thrust, GHR, hamstring curls, calves

Got Dymatize SUPER MASS GAINER, cookies and cream. It doesn't taste too bad. 1300cals in one serving, 250g carbs + 50g protein + some fat. FTM just going to take it on training days, unless an off day is low calorie. I could see intake skyrocketing, in a bad way with this.

[Fiction2Fitness]

No deadlifts? le gasp! lol

Nice workout. Cookies n cream just sounds like a good flavor option. I finally got to try a protein powder that flavor, though it's whey as the non-dairy types don't come in that flavor for some reason. It was okay but didn't like it in water. Then again, I don't use water for shakes, have never been a fan.

[lazyaj]

I thought your deadlift double looked really solid. Especially the first rep, it was very smooth and deliberate. I'm not sure I saw the lower back loosening, but quite possibly you would be able to feel that more than others could see it. But in any case, ~definitely~ didn't look like @10!

[gobbles23]

Your deads! Amazing!

[tina722]

No deadlifts? le gasp! lol

Nice workout. Cookies n cream just sounds like a good flavor option. I finally got to try a protein powder that flavor, though it's whey as the non-dairy types don't come in that flavor for some reason. It was okay but didn't like it in water. Then again, I don't use water for shakes, have never been a fan.

lol. yea. I felt a little crazy saying that because deads are really my favorite. It's the safest thing to drop tho, if I get behind on workouts.

this is my first time with a mass gainer, and the carbs/sugar really make the taste a million times better. Protein powders are pretty harsh in water, don't always mix either.

I thought your deadlift double looked really solid. Especially the first rep, it was very smooth and deliberate. I'm not sure I saw the lower back loosening, but quite possibly you would be able to feel that more than others could see it. But in any case, ~definitely~ didn't look like @10!

I see what you are saying. and. maybe sorta agree. I'm not sure that I could have got another rep.

Your deads! Amazing!

Thanks!

****

2017.C2.W3.bench

Pause BP: work up to 3 rm at 8RPE, drop 10% and do 4x3
3@ 95, 105, 115
4x3@ 105

OHP: 3x7

rear delts, flys, face pulls pull downs, curls

lol. bench has gone down the drain since dropping back the volume. stupid workout. curls were fun, since I tried out a new machine. I usually only like single arm cable curls.

[tina722]

Skipped W2.D3 which would have been deadlifts. cuz who needs those?


2017.C2.W3.D1

BS: supposed to work up to 3rm at 8RPE
3@135, 165, 185, 195 rpe 9.5
4x3 @ 175

2ct Pause squat (2ct pause cause it was a longer pause than normal)
3x5@135

Hip thrust, GHR, hamstring curls, calves

Got Dymatize SUPER MASS GAINER, cookies and cream. It doesn't taste too bad. 1300cals in one serving, 250g carbs + 50g protein + some fat. FTM just going to take it on training days, unless an off day is low calorie. I could see intake skyrocketing, in a bad way with this.

adding video: https://youtu.be/S0Fo_rj10wQ

[penny0527]

lol. yea. I felt a little crazy saying that because deads are really my favorite. It's the safest thing to drop tho, if I get behind on workouts.

this is my first time with a mass gainer, and the carbs/sugar really make the taste a million times better. Protein powders are pretty harsh in water, don't always mix either.



I see what you are saying. and. maybe sorta agree. I'm not sure that I could have got another rep.



Thanks!

****

2017.C2.W3.bench

Pause BP: work up to 3 rm at 8RPE, drop 10% and do 4x3
3@ 95, 105, 115
4x3@ 105

OHP: 3x7

rear delts, flys, face pulls pull downs, curls

lol. bench has gone down the drain since dropping back the volume. stupid workout. curls were fun, since I tried out a new machine. I usually only like single arm cable curls.

You're still strong even if bench isn't going as well as you'd like so there's that....

[tina722]

You're still strong even if bench isn't going as well as you'd like so there's that....

I am stronger than a few years ago anyways; I have the feeling that it will never be enough strength.

****


2017.C2.W3.deadlift

FS: up to a 2rm
135, 145, 155, 170, 180

DL: up to 2rm at 8RPE, drop 10% and do 4x2
225, 255, 270
250 for 4x2

RDL: 3x10
GHR: 3x16
Hack squat 3x10
abs: 6x10

https://youtu.be/ptBJiUvI_i8




Fun day today. i haven't done heavy FS in a long time. I remember hitting an ugly 175x1 the last time I did, so 180x2 was really nice to get. I never had a moment of doubt that I would get it, but there was some serious struggle on the second rep. I initially planned on one more attempt after the 270 DL, but had a moment of clarity at the last second and decided 270 was an 8RPE. I probably could have done 275 and it would have been 8RPE, but I had been planning to jump to 280. I'm so good at GHR, lol, these things hit my hammies like no other, and if I brace properly can rep these out. About half of them were +25. and ugh abs.

[tina722]

2017.C2.W3.accessory

Pause BP 3x5@110
Slingshot BP: 115x5, 125x5
CGBP: 3x7@95
Row: 4x10
Pulldown: 4x10
Standing DB OHP: 3x7@30s
curls, facepulls, abs

Fun day, if i ignore how hard bench was. Sling shot was actually fun, if a little awkward. AM weight was 134-135 all week. 10 weeks to get up to 140, then I'll diet.

[penny0527]

I couldn't even get my 150 front and you hit 180x2.....you suck

Nicely done.

I agree that whatever strength we aquire will never be enough.

[SophieM]

I agree that whatever strength we acquire will never be enough.

Nope. But that's part of the fun.

[aquamarine84]

I agree that whatever strength we aquire will never be enough.

Well, define enough. But maybe I'm getting too philosophical

[tina722]

I couldn't even get my 150 front and you hit 180x2.....you suck

Nicely done.

I agree that whatever strength we aquire will never be enough.

So, what you're saying is we should have a front squat challenge/bet where loser buys the winner something.

Thanks, I was really happy about it.

Nope. But that's part of the fun.

Well, define enough. But maybe I'm getting too philosophical

It's really interesting to see how goals change over the years...not that previous goals were wrong/bad, it's just a part of life.