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Ended up having to lift two days in a row. My sister is at a music festival and her initial plans fell through so I let her borrow my car so she'd be able to still go have fun. Had to get a lyft home and don't feel like paying for a ride to the gym, so I did deadlifts on Wednesday and squats on Thursday with both involving bench. The 2nd day was easier so I didn't even bring in my belt but still felt heavy and slow being day 2 in a row. Feels like I have so long before the meet and it's not enough time for the program but then I'm already half way through this month's part.
Deadlifts/Bench
deficit deadlift - 2x3 @ 135, 2x3 @ 159, 4x2 @ 175 - standing on a 35 plate
bench 1x5 @ 65, 1x5 @ 75, 2x4 @ 88, 2x3 @ 95, 3x2 @ 99, 2x3 @ 95, 2x5 @ 88, 1x7 @ 75, 1x9 @ 65
db fly 5x10 @ 20
deadlift 1x4 @ 135, 1x4 @ 159, 2x3 @ 186, belt 5x2 @ 215
cable abs 4x10 @ 80
Bench/Squat
bench 1x5 @ 65, 1x4 @ 75, 2x3 @ 88, 7x2 @ 99
squat 1x5 @ 108, 1x5 @ 129, 2x5 @ 155, 4x4 @ 165
leg extension 5x10 @ 55
seated good morning 5x5 @ 70
wide grip pushups 5x8 - use the fixed bar from the good mornings to grip0 -
Your squats and benches look really good, Dawn.
I worked on pushups last week. For some reason, I am losing strength there.
I did quite a bit of lower body work too.
For November, I am doing X-sets and fibonacci’s mostly. BOOM!0 -
Thanks Beeps.
Have fun in November with all of that. ;-)
Last night it was squats and bench, again. Was a challenge but made it through. Did have one guy offer to spot me on bench before my third set but I declined since at that point I was okay. Was nice of him to offer though.
Squat 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, belt 2x2 @ 175, 3x1 @ 195
bench 1x5 @ 65, 1x4 @ 74, 2x3 @ 88, 2x3 @ 99 and 3x2 @ 115
squat 1x4 @ 118, 1x4 @ 139, belt 4x4 @ 165
good morning 5x5 @ 125
db fly 5x10 @ 20
No plans for Halloween. Just work, then back home.0 -
More lifting.
deadlift - 1x5 @ 135, 1x3 @ 159, 2x3 @ 186, belt 2x2 @ 215, 3x1 @ 239, 2x2 @ 215
bench - 1x6 @ 65, 1x5 @ 75, 2x4 @ 88, 2x3 @ 95, 3x2 @ 99, 2x3 @ 95, 1x5 @ 88, 1x9 @ 75, 1x11 @ 65
db fly - 5x10 @ 25 (increased weight)
deadlift from plates/box - 1x5 @ 175, belt 2x5 @ 199 and 4x4 @ 225
curtsy lunge 6x5 @ 75
cable abs with w shaped bar 3x10 @ 900 -
Hey all!
I haven’t been around in more than a year for sure. I think last time I was in here I was nearing the end of Strong. Since then I did Strong Curves (meh), StrongLifts 5x5 (I got so bored), NROL for Abs again, and now I’m halfway through Nia Shanks’ (S)Hero program, which I’m loving. I was kicking but towards the end of Strong but then some life stuff got in the way and sadly I’ve put some fat/weight back on. Not much, but enough to feel icky. Time to get my eating tightened up.
Hope everyone is well!0 -
Hi Pudding! Glad you are back!
I am (re) doing a Venus program....Phase 2. But I am only doing it twice a week. Also then doing a groupstrength class once per week (more volume). Yoga once per week. Cardio once per week.
I aim to lose 2-or 3- lbs a week over the next few months to get back to where I think I can “live”. It does NOT get easier. But, “50” is on tap for 2018 and I would like less FAT covering my still-going-strong muscles.
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squat 2x10 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 155, belt 5x3 @ 175
bench 1x5 @ 65, 1x4 @ 75, 2x3 @ 88, 3x3 @ 99, 4x2 @ 106
db fly 5x8 @ 27.5 - couldn't find the 20 or 17.5 dumbbells so tried these but less reps than the usual 10
dip 5x8 @ bw
squat 1x5 @ 108, 1x5 @ 129, 1x5 @ 155, belt 4x4 @ 165
good morning 5x5 @ 125
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deadlift to knees 2x3 @ 135, 2x3 @ 159, 2x3 @ 186, belt 5x3 @ 199
bench 1x6 @ 65, 1x5 @ 75, 2x4 @ 88, 2x3 @ 95, 3x3 @ 99, 2x4 @ 95, 2x5 @ 88,
1x6 @ 79, 1x8 @ 75, 1x10 @ 69, 1x10 @ 65
deadlift 1x5 @ 135, 1x4 @ 159, 2x3 @ 186, 6x3 @ 215
db fly 5x10 @ 17.5
single db lunge 1x5 @ 37.5, fixed barbell lunge 5x5 @ 600 -
Sheiko 32!
The peak cycle/pre-meet prep has begun. Day 1 is super easy because the next lifting session is basically max testing on all three. Only used the belt tonight when I added in an overload since hadn't done those in a while.
squat 1x3 @ 108, 1x3 @ 129, 2x3 @ 155, 3x2 @ 165
overload with belt 255 for count of 20
bench 1x3 @ 65, 1x3 @ 75, 2x3 @ 88, 3x2 @ 95
cable abs 3x10 @ 80
I also got lucky in that I have Wednesday off from work. So I will be able to lift and figure out my food for the test day without having to factor that in. It's still going to take a while so might try and lift late just because will make things easier but not quite sure yet. We'll see how things go Wednesday.0 -
Max Day
Calories didn't go quite how I had initially intended. Had plenty of caffeine earlier but couldn't decide what I wanted to eat. Ended up having just under 1000 calories before going to the gym after 8 pm. Did decent despite that factor though ate a little closer to lifting than usual and stomach wasn't quite sure it cared for that. Managed to film squat and deadlift cause they are in the same area but still haven't figured out how to get video of bench.
The goal for today was to attempt 100-105%.
Squat
1x8 @ 45
1x3 @ 108
2x3 @ 129
2x2 @ 155
belt
1x2 @ 175
1x1 @ 195
1x1 @ 215
1x1 @ 219
1x1 @ 225 - PR
Bench
1x3 @ 65
1x3 @ 75
2x2 @ 88
1x2 @ 99
1x1 @ 115
1x1 @ 125
1x1 @ 126 PR
Deadlift
1x3 @ 135
1x2 @ 159
2x2 @ 186
belt
1x1 @ 215
chalk
1x1 @ 239
1x1 @ 265
1x1 @ 169
1x1 @ 275 PR
Had half a fireball cupcake once I got home. Roommate made them couple of days ago. Kind of funny is I'm doing a bench focused program and managed to increase squat & deadlift by 10 lbs but bench was only a 1 lb increase so far. But I managed to grind out the 126 and usually I can't do a grind on bench. The calories today with the previous two days being low probably didn't help. Bench seems a little easier affected by things than the other two. Overall, not bad results and looking forward to how the meet goes in a few weeks.
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Yesterday's lifting session:
squat - 1x10 @ 45, 1x3 @ 108, 2x3 @ 129, 2x3 @ 145 (instead of 155), belt 4x2 @ 165
good morning - 1x3 @ 69, 2x3 @ 85, 6x3 @ 95
db fly - 5x10 @ 17.5 (couldn't find the 20 or 25 dbs)
cable abs - 3x10 @ 801 -
Wow Dawn! That’s impressive!0
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:-D. Pudding, Thanks!
Today's lifting after work: Deadlifts
deadlift to knees 2x3 @ 135, 2x2 @ 129, 2x2 @ 175, belt 3x1 @ 186 last set tried to pause
bench 1x3 @ 65, 1x3 @ 75, 2x3 @ 88, 23 @ 99, 3x2 @ 106
db fly 5x10 @ 25
deadlift 1x3 @ 135, 1x3 @ 159, 2x3 @ 186, belt 5x3 @ 2150 -
More benching and a little bit of squats.
bench 1x3 @ 65, 1x3 @ 75, 2x3 @ 88, 5x3 @ 99
squat 1x3 @ 108, 2x3 @ 129, 2x3 @ 155, 6x3 @ 175
good morning 5x5 @ 125
bench 1x4 @ 65, 1x4 @ 75, 4x4 @ 88
db fly 5x8 @ 27.5 (went up earlier than expected so did 8 instead of 10 reps per set)
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Good job.
I am revamping my workouts (again).
Still doing Venus workouts twice a week. Doing a group power 1 x per week (more volume focused). yoga 1 x oer week. And cardio 1 x per week.
I have to cut down my calories....tuff time of year to do that, but I have to move some of this blubber off.0 -
Tuff time indeed, I know the feeling. I've been on low calories lately, trying to get down the the weight class I prefer to compete in, plus weight has been a little higher than I want anyways. It's a struggle. Meet is the 9th so then will get a little break from the lower calories but will probably go back after a couple days off as I really want to try and get under 130.
squat 1x3 @ 108, 1x2 @ 129, 2x3 @ 155, belt 5x2 @ 175
bench 1x3 @ 65, 1x3 @ 75, 2x3 @ 88 3x2 @ 99 and 3x1 @ 106
db fly 4x8 @ 25
cable abs 5x5 @ 100
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Well, I have decided to POUR IT ON for as long in December as I can!
So, back to the basics that work for me:
1. Two protein shakes per day - likely one after working out and then another in the 1:00 pm-2:00 pm-ish time frame.
2. Normal supper - trying to eat the protein and veggies first, with ordinary fat content, and leave the starch to last (and skip it where I can)
3. No food after supper. Just a pure ZERO.
4. 3 x weightlifting workouts per week, 1 x yoga and 1 x cardio
Once I dump SOME fat, then I can make it through the holiday week with a little more indulgence - which usually means "alcohol" for me, since I don't really drink any other time.
Then, come January, it will be POUR IT ON time, again.
I just have to slog through....call it what it is - a "diet"...and understand that it is OKAY to be HUNGRY if what I REALLY, REALLY want is to dump this f-kin' FAT.0 -
Good luck. I could never do protein shakes twice a day. I don't really like drinking them so I might get 1 in a week, maybe.
An okay lifting session overall today before work instead of my usual later option.
deadlift 1x5 @ 135, 2x3 @ 159, 2x3 @ 186, belt 5x2 @ 199
good morning 4x5 @ 125
bench 1x3 @ 65, 1x3 @ 75, 2x3 @ 88, 5x2 @ 99
db fly 4x8 @ 27.50 -
Nice and easy workout for today.
squat 1x3 @ 118, 2x3 @ 129, 2x2 @ 155, belt 3x2 @ 165
bench 1x3 @ 65, 1x3 @ 75, 2x3 @ 88, 4x2 @ 95
cable abs 3x10 @ 90 - used the rope attachment
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Another easy one. Have one more session before the meet. Competition is on Saturday with weigh-in on Friday morning.
bench 1x3 @ 65, 2x3 @ 75, 2x2 @ 88, 4x1 @ 95 - pausing and imagining cues
deadlift 1x3 @ 135, 2x2 @ 159, 4x2 @ 186 - had a long wait beforehand
cable abs 2x8 @ 900
