Stephie - Interesting with the deadlifts. Great job!

Airgre - Nice workout. Do your ab workout cause I skipped mine.

Had class today then work. Got in a short lifting session after work since had to wait for sister and the program is 5 days a week cause it has a whole day for shoulders...

military press 2x10 @ 40 and 2x10 @ 50 with the fixed bars
side lateral db raises 2x10 @ 10
"hammer grip" db raises 2x10 @ 10 - I don't quite know hammer grip yet so it was more like front raises
bent over db raises 1x10 @ 10, 1x10 @ 5 - 10 was tough and my shoulder mobility isn't the best so tried to get better range of motion

Not sure how I feel on the shoulder day. Will ponder some things.

Aigre - nice run and funny visual with the protein molecules. Thanks for the compliment. I'm going to do more push press once the weight gets heavy but since starting off things are lighter, plus didn't have the squat rack for safety. My max is 85 push press and think I've done 75 or 80 on military but it was a while ago. I try to keep some type of overhead press in even if my program doesn't have one. Any raises humble me. The side lateral that I've done in the past is one I barely moved up. Think most I've ever done on a raise is 15 lbs.

AigreDoux wrote: »

Are you sore yet, Stephie?

HAHAHAHAHAHAHAHAHAHAHAHAHA

I can't walk

It's been two days

Plus point - hamstrings are killing me which means at least I did use them!

Boom!

hehe

Stephie- ow, but good point. It is almost comforting when the quads show up in the soreness cause it's hard to tell at times if they are getting their share of work done.

Aigre - hehe. Woot for the 10 total on the OHP. Great workout overall. I might have to look up the rack press one, never heard of scrape the rack press.


Today was supposed to be deadlift but worked at the other location and the gym nearby has the hex plates and well, just one squat rack (but 4 benches). Going to have to workout the schedule once I official start the 10 week program so that I'm on upper body days there. I switched for today and did the upper body accessories, ish.

band pull aparts, 2x12 for warm up
wide grip bench press 4x10 @ 45
preach curls 1x10 with the ez bar, 2x10 with 10 added
tricep pushdown with rope 3x10 @ 60
face pull 3x12 @ 60
dip attempt with assisted machine, 2x6 @ 60 assistance
30 minute walk treadmill at a 3 with an incline of 2


So, it was a little out of order first off as the cable portion was taken so did the curls earlier in the rotation. The program also suggested weighted dips but umm, I can't do regular dips. Considering the dip machine if there is one or just doing the assisted attempts. I added face pulls cause I wanted to do so. Also supposed to do calf raises but haven't even used a hack squat thing before let alone for calves. And no idea what to do for abs.


Now to study or write. Tomorrow is no work so study, write, and maybe film for youtube.

Aubrey - congrats on finishing Stage 1! Great progress!

Dawn - I had never heard of scrape the rack press either. Basically, if I am doing it right, you lift the bar from the pegs and keep it in contact with the rack as you push it up. As you can imagine, it has the potential to make a terrible racket and also damage the bar/rack. So I wrap my bar in lifting straps at that point of contact. It's not my favorite, though.

Saturday I did deadlifts:
Deadlift - 1x5@103 lbs, 1x5@123 lbs, 5x2@135 lbs
Inverted row - 5x8
Chin ups - 10x4 with assistance band
Meadow rows - 5x12 with bar
Cable rows - 4x12 with resistance band
Bent over rows - 4x12@17.5 lbs

Then yesterday I ran 7.8 miles, 10:10 pace

Today is a rest day. This week is a deload week in preparation for testing 1RMs next week. If I add 5 lbs to my maxes from this cycle, I'll be happy.

Aigre - Interesting. I still am not sure if I do rack pulls right, rarely ever do them, so not sure I'll be trying that any time soon but never know. Nice session as usual with both the lifting and the run.

Super - No problem.

Aubrey - Congrats on finishing stage 1. That is awesome! And oo for 1rm testing, that's always fun.


For me, today was a bit of an off day. I did go to the gym today even though today was a super lazy one overall. Slept a fair amount as I went to bed a little early yesterday, yet was cold and tired so spent most of the morning on the couch. My period started yesterday, so that hasn't helped with the food factor for this first week in the cut. Lunch today was a container of Ben & Jerry's (not the best diet or dairy wise) though it has been in the freezer for about a month, so guess I do have okay self control for the most part. It was brownie batter core and my verdict is that the original brownie batter ice cream was better. I don't like cold chunks of brownies in my ice cream though they were okay. Anyways, I then napped as had headache and was using heating pad, which brings me to the other nuisance.

Not sure what I did but have pain in my left shoulder. It as a bit of a dull ache last night and I sleep on my stomach with one arm/hand under the pillow switching between left and right throughout the night. That didn't really help. I used my heating pad this morning but all day it has ached. There was pain while lifting, on elliptical, treadmill, while standing... And mobility is limited. Got an ice pack so going to try doing some cold/heat alternating and hope it improves soon though may have a rough night sleep on the couch tonight to limit myself to the right side.

Deadlift day

10 minutes on elliptical for warm up
deadlift 2x8 @ 135, 1x8 @ 165 and with belt 1x10 @ 185 - Was going to go below 135 but had a plate count fail then couldn't find 2.5's in order to get the 190. The program says 189 but yeah, not going to get that exact.
sldl off block 2x8 @ 135 - had to reset on the first set and did second with under/over grip
yates row off block 2x8 @ 65 - Tried 95 but was a struggle. In pain on this one but tried to keep elbows in for it.
wide grip lat pulldown - nope, too much pain
one arm db row - 2x10 @ 25 - painful but managed to make it through with the light weight
glute cable kickback 3x10 @ 20 - added this just cause
30 minutes walking on treadmill with slight incline

So yeah, now I'm hope and studying or trying to make myself study. Calories will be around 1700 with low protein and high fat thanks to the ice cream. Oh well. Really must study. Fingers crossed shoulder doesn't hurt as much tomorrow as I'll be in pharmacy and don't need pain distraction.

Happy Tuesday, everyone!

Dawn - sorry your shoulder is bothering you! But yum on the ice cream.

Stephie - nice session! Have never tried box jumps. 24" seems high!

You're going to wish you hadn't asked about programs!
Right now I am doing a program published by Brad Dieter at Eat to Perform...it's one day of each 'big' lift plus accessories. The main lift has an assigned %1RM. It is a lot of accessories. I feel like I have been making some recomp progress on it though, currently on week 10. It goes 30 weeks. It switches to a new phase after retesting 1RMs in week 11, so I was contemplating switching. This program takes a long time, and I am wondering if it would be more efficient to be on a more "powerlifting" style program doing the main lifts more than once per week each.

I'm still worried about recovery on the 5x5 style programs, given my running.

So I looked into Wendler and bought both the books and read them but still came out sort of confused. The whole "you can do A, or maybe B. C would be ok, I guess. D is fine. E, F, G, H, I, and J are also options!" Plus, I kind of hate AMRAP . But still considering this with the BBB template with an upper/lower split.

Also found a program put out by Bryce Lewis at The Strength Athlete. He's assigned %1RM and RPE values to everything. It has a lot of exercises I like. It's bench heavy which I thought would be good considering my bench is awful and recovery/running issues. Some feedback from the Eat, Train, Progress forum and from the Gaining forum made it seem like this was a pretty aggressive program though, and I may have issues with recovery especially if I keep up the running.

So I still don't really know what I'm going to do after next week!

Today was bench day:
Incline bench - 1x5@33 lbs, 3x5@55 lbs. Felt heavy at first probably because I skimped on warm up.
Decline bench - 5x6@46.5 lbs
DB narrow grip BP - 5x6@20 lbs DBs
DB fly - 4x8@10lbs DBs
Overhead tricep press - 4x8@10 lbs

Then onto the treadmill for 30 minutes of intervals, about 2.75 miles.

Wow, Stephie, that site is awesome! I need to spend some time reading through that, definitely. How do you like the Candito program? About how long does it take?

Today was Squats day
Back squats: 1x5@44 lbs, 1x5@53 lbs, 1x5@64 lbs, 1x5@69 lbs (not sure why I did so many warm ups), then 3x5@83 lbs. 83 lbs is my "little big girl" plate (33 lbs bar+25 bumpers), and I remember having that as a goal while I was doing Strong. Also remember trying a rep with that weight in during Phase 6 or 7 and failing miserably. So doing 83 today for 3x5 on a deload and feeling like form was pretty good is definite progress!
RDLs = 4x8@83 lbs
RFESS - 4x8@20 lbs
Reverse lunge - 4x8@44 lbs
Back extension - 4x30@BW

Was supposed to do some ab stuff, but I always wimp out on the ab stuff, plus my oblique has been tweaking at me lately, so I am not feeling too bad about it.

Happy hump day, everyone!

Stephie - thanks! I did spend some time this morning reading through the Powerliftingtowin website as well as the Candito programs. Maybe I will jump on board with one or the other. Candito seems to suggest one can kind of alternate at will depending on how training is going. I'm kind of tempted to start with the 6 week Strength program and then go to the linear one, which I know is backwards.

I have another week to figure it out!

Thanks. My shoulder is feeling better. The ice/heat seemed to help and didn't have too many issues today plus with very little pain today.

Went to the gym after work. It wasn't too bad though had some waiting for equipment and I decided not to do pause squats or good mornings so someone else could use the rack after me. Had the fixed safety one so had to step away from the safeties in order to squat but the weight isn't heavy yet though still on the tough side since it's 10 reps. Look forward to when it drops down to less than 6 reps per sets.

squat 2x10 @ 25, 1x10 @ 95, 2x10 @ 145
overload 230 for 20 count
single leg curl 2x20 @ 2 (guessing 20 or something)
leg extension 2x10 @ 4 (40 maybe)
single leg leg press 3x10 @ 20
seated calf raise 3x12 @ 6 (60 ish)

The machines were a little weird as the seat moves when doing the leg curl or extension. Got the lifting done and since shoulder is doing better, hope to try out bench press tomorrow.