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  1. #1
    Registered User tina722's Avatar
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    Tina's training log

    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).


    Week 9.

    Day 1
    HBBS: 135x6x4
    Bench: 110x5x5
    SLDL: 185x6x4

    DB rows and raises


    Day 2
    2 ct pause BP: 115x4x4
    Zerchers: 135x4x5

    cable rows, arnold press, curls


    Day 3
    BS: 210x3x5
    2ct pause: 125x2x6

    Pause squats, hack squat/lunges superset, face pulls


    Day 4.
    BP: 120x4x5
    DL: 260x2x6

    Pushpress, rows, GHR
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  2. #2
    Row fanatic lazyaj's Avatar
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    I found your new log! In.
    BBBC forever!

    Meet lifts (9/2016): 253/143/336 = 332.5kg/733 total@157.

    Workout journal: http://forum.bodybuilding.com/showthread.php?t=165955841
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  3. #3
    Registered User tina722's Avatar
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    Originally Posted by lazyaj View Post
    I found your new log! In.

    yay! Hi! You were fast, but it's great to have your support!
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  4. #4
    Registered User tina722's Avatar
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    Today: week 10. day 1

    HBBS: 6 @ 155, 175, 185(x2)
    SLDL: 185x6x3
    BP: 115x5x5

    pullups, curls


    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. :P
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  5. #5
    humble beginnings geek23ka's Avatar
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    so do you work out 4 times a week? trying to get a handle on what you're doing here. i am excited to see your new max weights in 7 weeks.

    i like the point scale you're using. did you come up with that?
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  6. #6
    Registered User tina722's Avatar
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    Originally Posted by geek23ka View Post
    so do you work out 4 times a week? trying to get a handle on what you're doing here. i am excited to see your new max weights in 7 weeks.

    i like the point scale you're using. did you come up with that?
    Yep, 4x/week. Bench everyday, plus squat or deadlift. I'm doing the skype/online coaching option with TSA. They actually have a sample/free DUP program: http://thestrengthathlete.com/freebies/

    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.
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  7. #7
    Registered User tina722's Avatar
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    day 2.

    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.
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  8. #8
    Team Ogre penny0527's Avatar
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    You bench everyday? good lawd!
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  9. #9
    Registered User tina722's Avatar
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    Originally Posted by penny0527 View Post
    You bench everyday? good lawd!
    That's how I felt when my coach suggested it to me. I've been doing it for the last 9-10months though. Lots of boring repetitions of the same weight (105-115) forever. It has been helpful in establishing consistency for the lift. Otherwise I get sloppy and/or push too hard.
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  10. #10
    Registered User tina722's Avatar
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    Day 3.

    BS: 215x3x5
    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.
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  11. #11
    Registered User tina722's Avatar
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    Week 10. Day 4:

    DL: 265x2x6
    BP: 122.5x4x5

    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.
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  12. #12
    Team Ogre penny0527's Avatar
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    Originally Posted by tina722 View Post
    T&G are such a nice surprise after 2ct pause.
    This is how I feel on my 6, 6, 8 day for bench. When I get to the 8 reps the weight is lighter than it was for 6 and it tricks me it thinking it's actually light.
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  13. #13
    Team Ogre penny0527's Avatar
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    also, who is your coach? someone local?
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  14. #14
    Registered User tina722's Avatar
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    Originally Posted by penny0527 View Post
    also, who is your coach? someone local?
    Eric Bodhorn at TSA. http://thestrengthathlete.com/home2#welcome

    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.
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  15. #15
    Team Ogre penny0527's Avatar
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    Originally Posted by tina722 View Post
    Eric Bodhorn at TSA. http://thestrengthathlete.com/home2#welcome

    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.
    Sound similar to what I do with Wade. Very cool!
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  16. #16
    humble beginnings geek23ka's Avatar
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    nice squats, tina.

    i need to bench more than i currently am doing. i'll talk to my coach about it. thanks for the impetus.
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  17. #17
    Registered User tina722's Avatar
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    @ 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

    HBBS: 165x6x4
    SLDL: 135x6x2, 185x6x2
    BP: 120x5x5

    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.
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  18. #18
    humble beginnings geek23ka's Avatar
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    when will you test your max for bench? i squee every time someone gets to max out.

    i'm sorry work is taking up so much time. bleh.
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  19. #19
    Registered User tina722's Avatar
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    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.

    BS: 217.5x3x5
    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.
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  20. #20
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    Week 11. Day 4.

    BP: 125x3x5
    DL: 280x2x6

    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.

    DL
    https://youtu.be/YTzHoCUIJKU


    and bench
    https://youtu.be/6H9BourCSLQ



    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.
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  21. #21
    Registered User tina722's Avatar
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    Week 12.

    Day 1.
    HBBS: 155x5x4
    SLDL: 135x8x4
    BP: 120x5x5
    pulldowns

    skipped day 2.

    Day 3.
    2 ct pause BP: 130x2x2, 135x1, 130x2, 135x2x2
    LBBS: 215x3, 220x3, 220x2 (failed rep#3; supposed to be 5 setsx3 reps)
    Split squats

    Day 4.
    BP: 120x4x2, 125x4x3 (supposed to be 127.5x4x5)
    DL 280x2x6
    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
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  22. #22
    Row fanatic lazyaj's Avatar
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    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.

    Originally Posted by tina722 View Post
    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.
    Yes! I had so much fun watching that day. I think my favorite part was when Jen Thompson got the 313 bench and then jumped up on the bench after she got the whites and showboated a little bit. And Kimberly is always amazing to watch.
    BBBC forever!

    Meet lifts (9/2016): 253/143/336 = 332.5kg/733 total@157.

    Workout journal: http://forum.bodybuilding.com/showthread.php?t=165955841
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  23. #23
    humble beginnings geek23ka's Avatar
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    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.
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  24. #24
    Registered User tina722's Avatar
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    Originally Posted by lazyaj View Post
    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.



    Yes! I had so much fun watching that day. I think my favorite part was when Jen Thompson got the 313 bench and then jumped up on the bench after she got the whites and showboated a little bit. And Kimberly is always amazing to watch.
    Thanks...yea some workouts go so well, and then out of the blue, everything falls apart. I would love to be inside Jen Thompson's head when she is benching - that kind of weight is hard to think about holding.



    Originally Posted by geek23ka View Post
    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.


    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
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  25. #25
    Registered User tina722's Avatar
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    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.

    OHS 65x5x3
    HBBS: 155x5x4
    BP: 110x5x4
    Pullups: 4x6
    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
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  26. #26
    Team Ogre penny0527's Avatar
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    Glad to see you back. You're hitting the main lifts. Nothing wrong with that!
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  27. #27
    humble beginnings geek23ka's Avatar
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    hi tina! sounds like you were still keeping everything up working out the main lifts. i bet it will be easy to jump back in.
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  28. #28
    Registered User tina722's Avatar
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    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
    DL: 235x4x4
    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
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  29. #29
    Team Ogre penny0527's Avatar
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    I would never bench with my feet up because I could see myself doing this

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  30. #30
    Registered User tina722's Avatar
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    Originally Posted by penny0527 View Post
    I would never bench with my feet up because I could see myself doing this

    thanks. this never even occurred to me until you posted this. and lol, i can just envision where the bar is going to land. [in this post, new things to be scared about at the gym]
    http://forum.bodybuilding.com/showthread.php?t=172554141
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