Currently on third training cycle for the year, maxing out in 7 weeks. Getting to the gym to get my training in, is not too difficult; I need to stay on top of supplements (just the basics: multi, fish oil, creatine, aminos) and eating enough calories.
Goals are to put on weight and beat previous maxes (252.5/137.5(t&g)/315).
DB rows and raises
2 ct pause BP: 115x4x4
cable rows, arnold press, curls
2ct pause: 125x2x6
Pause squats, hack squat/lunges superset, face pulls
Pushpress, rows, GHR
Thread: Tina's training log
10-02-2016, 04:57 PM #1
Tina's training loghttp://forum.bodybuilding.com/showthread.php?t=172554141
10-03-2016, 10:59 PM #2
10-04-2016, 06:01 PM #3
10-04-2016, 06:14 PM #4
Today: week 10. day 1
HBBS: 6 @ 155, 175, 185(x2)
Everything felt great, some slight shoulder impingement and wrist pain, but I think it's pretty normal for me at this time in the training cycle. I've been able to keep my legs straighter and straighter over the last few months on pullups, makes the lift a bit harder, but mental connection with back/lats is improving.
and to keep my with my other stuff, I'll just give a scoring on 1 to 10, where 10 means:
- no (or low) alcohol (2pts)
- 2400+calories of non-alcohol calories (2pts)
- all supplements (4pts)
- decent amount of non-alcohol liquids (2pts)
I probably won't actually add up for each day, but its a good way to judge/proportion out what's important and what I am trouble with. Lol at the trend up there.
today is looking like a 5 so far, but maybe I can fix that over the next few hours. :Phttp://forum.bodybuilding.com/showthread.php?t=172554141
10-05-2016, 11:21 AM #5
10-06-2016, 07:27 PM #6
I just made it up! It felt like a good way to be able to quickly judge myself, and if I want, can go into detail about daily issues. It's set up to be difficult to reach a 10, reaching a 5 should be decent.http://forum.bodybuilding.com/showthread.php?t=172554141
10-06-2016, 07:36 PM #7
Beltless HBBS: 4@ 135, 155, 165, 170
2 ct pause BP: 3@ 115x5
pullups (3x7)s/s kettlebell swings (3x15)
Pretty happy with getting this in. Done on a work break and without enough warmup. Going to NYC tomorrow night and will be in northern conneticut monday/tuesday, so we will see if/how I get day 3 and 4 done.
today was a 4... not even trying to fix. going to bed.http://forum.bodybuilding.com/showthread.php?t=172554141
10-08-2016, 10:48 AM #8
10-09-2016, 11:25 AM #9http://forum.bodybuilding.com/showthread.php?t=172554141
10-09-2016, 11:40 AM #10
2 ct pause BP: (supposed to be 127x5x2x6) 122.5x3, 125x3, 125x3 (butt up), 125x2, 127.5x1.5, 125x2, 127.5x2x2
pause & tempo squats, leg press, hack squat
Pretty tired today, so I surprised that 215 moved pretty easily. For back off work I did a tempo squat, high bar position, where I descend as slowly as possible, until a tiny bit above parallel and the relax to catch the bounce as hard as I can. I have no idea if it'll really help out, but it is a lot of fun. I also love feeling my quads load up as I descend, and then forcing hamstrings to relax to hit the bottom.
BP was a little messed up, as I didn't look up my reps/sets amount and tried doing triples first, which were hard. Then realized it was doubles. These should have been easy or easier at least, but during the first set at 127.5, someone was using taking photos (flash on!!) and it was distracting. Came back to get two solid sets at the end and called it a day. There will be more benching at the next workout
Food has been pretty plentiful. Unfortunately sleep/supplements have not. Day 4 will have to wait until Tuesday and I might skip day 2, or combine somehow.http://forum.bodybuilding.com/showthread.php?t=172554141
10-12-2016, 05:42 AM #11
Week 10. Day 4:
weighted pullups, weighted GHR, pulldowns/facepulls
DLs were pretty speady, I'm on a verge of catching a cold, so I wasn't sure how it would go. BP also moved nicely; T&G are such a nice surprise after 2ct pause.http://forum.bodybuilding.com/showthread.php?t=172554141
10-12-2016, 06:36 AM #12POWERLIFTING TRAINING JOURNAL
YOUTUBE (Training videos)
10-12-2016, 06:37 AM #13
10-12-2016, 09:30 AM #14
it's only skype consults; but it's been working well for me. Enough attention/coaching to make me feel like an athlete, but not too much so I avoid getting obsessive and devoting all my time to training/analyzing form issues. I've been working with him for 16months. I love their approach to training/nutrition. My excel spreadsheet with exercises/reps/weights is amazing and contains every bit of detail I could want.http://forum.bodybuilding.com/showthread.php?t=172554141
10-12-2016, 12:55 PM #15
10-12-2016, 07:51 PM #16
10-13-2016, 05:59 PM #17
@ Penny: that's been my impression too. I've liked your training setup, although I'm super impressed by how well you stick to the plan (or maybe that's not true...?) I feel like I'm always making compromises or adding in additional accessories. It helps with only checking in twice a cycle...I can gloss over the details.
@ Geek: I think what made the 4x/week benching possible is a slow buildup and low workset percentages. Fairly low volume too: 12-25 reps/workout. In general, my form was pretty bad/inconsistent when I started, bench was a glaring weakpoint compared to squat/DL, and this has really helped build up.
Week 11. Day 1
SLDL: 135x6x2, 185x6x2
Machine rows, curls
More bench backstory: I've been working of a 135ish- max since January, including the beginning of this cycle. Week 1-6 of this cycle were ridiculously easy, I kept going off plan and doing back-off sets or extra-higher weight sets, so I increased the max to 150, which is what I'm working off now (each day is a percentage of this). It's been....difficult. Somedays I question whether it was the right choice. Some days are perfect, I am challenged, form stays consistent and I get some work in. But some days I'm working pretty close to failure. Today was somewhere in between, felt a little fatigued during some sets, some reps a little shaky...but considering this is a volume PR, maybe it's not too bad.
Miserably failing even by my scoring system. I've moved into the bulking phase where nothing sounds good, work is taking a lot of time, so even little things like supplements sound like a luxury - time wise.
Last edited by tina722; 10-13-2016 at 06:57 PM.http://forum.bodybuilding.com/showthread.php?t=172554141
10-14-2016, 10:28 AM #18
10-15-2016, 12:51 PM #19
in ~ 5 weeks. It's a 16 week cycle, 1-8 were building, 8-12 have more intensity, and 13-16 are peaking. I think actually enjoy the building part the most. I always feel terrible during the later parts of the cycle and have never really felt great on a max out day. It's just something to get through, so I can get to the next cycle. :/ It's my 5th cycle, so I'm starting to get used to these feelings.
and seriously. It's kinda good; my project blew up (in a good/exciting way), but it means I need to move on it too.
Week 11 Day 3.
2ct pause BP: 130x2x6
tempo squats, hack squats, leg extensions
Squats felt terrible today. I was leaning over every rep.. bleh. at least I finished all the reps, although i was hoping to do some of them at 220. Days like today, and I never feel like improved over the last cycle. Hopefully next week will be better.
Focused on my breathing and chest up during bench press; it helped with staying tight and driving my feet into the floor. Got through all sets, although rests were pretty long.
I was also hoping to be able to hit 225/135 for next weeks squat/bench. But.. we'll have to see. If energy and technique is there, I'll go for it.http://forum.bodybuilding.com/showthread.php?t=172554141
10-16-2016, 11:21 AM #20
Week 11. Day 4.
A little nervous about both of these numbers heading into the workout. They are both new-ish territory for this volume. No problems though and form was pretty decent on both. Slow lockouts on DL for the last few sets, especially second rep. I also loose some upper back tightness between first and second rep on bench too, not always between later sets - either it's gone or I've learned my lesson.
edited because I meant to comment on USAPL raw nationals that were held over the last few days. Last night was the women's 63kg and 72kg class! Pretty awesome to watch the ladies break the records, I wasn't able to stay awake for the whole thing, but finished the DL portion this AM before training. Kim Walford is a beast. Talk about getting motivation from everyone who was lifting.
Last edited by tina722; 10-16-2016 at 01:37 PM.http://forum.bodybuilding.com/showthread.php?t=172554141
10-23-2016, 06:21 PM #21
skipped day 2.
2 ct pause BP: 130x2x2, 135x1, 130x2, 135x2x2
LBBS: 215x3, 220x3, 220x2 (failed rep#3; supposed to be 5 setsx3 reps)
BP: 120x4x2, 125x4x3 (supposed to be 127.5x4x5)
Weighted GHR, pullups, rows
What an embarrassment. Little sleep, little time, over caffeinated and too much stress. This week will be worse, if I make it at all. I might jump back to week 11 after that to repeat/finish off the last 6 weeks, instead of trying to plow through with the last 4 weeks of the program (peaking! :/). It was my time of month, so maybe I can also chalk up the failures to that.
Ok, now that I got that out. BP was not too bad considering. Some sets were pretty perfect bar path and acceleration at the end of the lift. I'm getting better at keeping chest up and trying to remember to reset if I need to. No rushing the lift!
DL was DL, last set was the best RPE 8- and beautiful. lol. I didn't video, but it felt beautiful.
Squat is a POC. but seriously. will it never get better. Also, some left side hip impingement is back. I'm hoping that a few days and getting off the rag will help. It would be nice to move/not sit at the computer for 10billion hours too. And lol and day BP being nearly equal to my squat.http://forum.bodybuilding.com/showthread.php?t=172554141
10-23-2016, 11:52 PM #22
I know the feeling of frustrating weeks where you feel like you made no progress all too well! I just try to stay consistent and not let it get me down, it's tough though! Your bench is looking really good though.
Meet lifts (9/2016): 253/143/336 = 332.5kg/733 total@157.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=165955841
10-24-2016, 04:25 PM #23
i wish i had seen the USAPL. maybe i'll hunt around youtube to see if there is video up.
if work and other things are overwhelming, i think it's smart to backtrack a bit rather than trying to trudge on. if there isn't a meet coming up, then it;s just one day at a time. <3
nice numbers you're putting up in all lifts. esp deadlift.
11-12-2016, 10:42 AM #24
Backtrackin is happening currently...I just need to remind myself that the first week or so back is always the hardest.http://forum.bodybuilding.com/showthread.php?t=172554141
11-12-2016, 10:48 AM #25
Rebuild-up Week 1 Day 1
Nearly 3 weeks since my last post. I have been in to the gym a few times, but was usually just squat, bench, deadlift and pullups - maybe 5x in total over the 3 weeks. Today will start a new tracking period. I still have 4 weeks left on my previous program, but I'll need a few weeks before I'll know if I can jump back in.
Hack squat: 2platesx8x4
I'm down a few pounds but hopefully once I'm consistent with creatine and training that will come back.http://forum.bodybuilding.com/showthread.php?t=172554141
11-12-2016, 12:40 PM #26
11-12-2016, 06:34 PM #27
11-13-2016, 10:24 AM #28
Hi ladies, thanks for the support. I am pretty excited to be back in the gym, but it's also more difficult over the years to come back after a little time away. I keep thinking that one of these years I'll develop a less obsessive nature, but it's still way too easy to get caught up in 100% in one area of life (usually work). And OMG, the election results.
Rebuild up Week 1 Day 2
2ct pause BP: 110x3x5
machine rows: 4x15
GHD situps: 4x12
Curls/DB press: 4x12ish
I did feet up benching to warm up, and liked it. I still think it looks stupid. Everything was pretty difficult, and annoying at how shaky I feel even with these weights. I did my first DL set without my belt, but thought, screw this after that, the belt really helps me. I have no idea how some lifters can interchange so easily. I have a 20-40lb increase with belt. It was only 3 weeks, but appears my body forgot how to handle this weight already. Ever feel like mental energy that goes towards the lifts is energy that is taken away from other stuff? and vice versa.http://forum.bodybuilding.com/showthread.php?t=172554141
11-13-2016, 10:37 AM #29
11-13-2016, 10:43 AM #30
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