GIFt us your lifts! (or other achievements!)
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Gotcha, consider them A-B-C-D and rotate between. In that case, you're covering all your bases with a mix of horizontal and vertical pushes and pulls, hitting all sides of the legs, including core and cardio, good to go. My one remaining suggestion is to move any abs work to last in the workout, or at least after all other lifting movements. Stability while lifting prevents injury, and abs work will momentarily reduce stability for any exercise which follows, so moving it to the end helps prevent injury. Do them before or after cardio, that much doesn't matter unless it leaves you gasping for air. (Placing cardio early one day, late another, and between lifts on yet another is...interesting...but if you're not lifting heavy, it probably doesn't make much difference.)2
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[img]https://us.v-cdn.net/5021879/uploads/editor/5a/no9k4wbh svd0.jpeg[/img]
This is my new 12 week program. It’s a 6 day push/pull/leg split. It’s an adaptation from my last 12 week program. I’m loving this program so far. My typical rest days are Wednesday and Sunday. So even though it’s written as a 6 day per week split it isn’t. The exercises written as one or two sets of 50 reps are drop sets.
Any body weight exercises are weighted using a chain belt.1 -
I FREAKING DID IT! I PULLED 315LB!!
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KickassAmazon76 wrote: »I FREAKING DID IT! I PULLED 315LB!!
Nice!!! Congrats.1 -
kinetixtrainer2 wrote: »KickassAmazon76 wrote: »I FREAKING DID IT! I PULLED 315LB!!
Nice!!! Congrats.
Thank you! 😁😁0 -
KickassAmazon76 wrote: »I FREAKING DID IT! I PULLED 315LB!!
FREAKING AWESOME!!!!!!
I did a happy dance for you Sandy (no did not gif it)3 -
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itchmyTwitch wrote: »
Haha well... It's kind of embarrassing being the only one... Hint hint0 -
Sandy, that smile when the bar was up, the way your face lit up as if you were not holding a mountain of iron in your hands at the time, was incredible. Now I really do have to get my 315 bench to match your accomplishment!2
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Sandy, that smile when the bar was up, the way your face lit up as if you were not holding a mountain of iron in your hands at the time, was incredible. Now I really do have to get my 315 bench to match your accomplishment!
This made me smile so big. Thank you!!
Also... If you want to hear JUST how happy I was... https://vm.tiktok.com/ZMMgJ87eQ/
I sent that voice note to my bestie after I left the gym. Hahaha3 -
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KickassAmazon76 wrote: »Sandy, that smile when the bar was up, the way your face lit up as if you were not holding a mountain of iron in your hands at the time, was incredible. Now I really do have to get my 315 bench to match your accomplishment!
This made me smile so big. Thank you!!
Also... If you want to hear JUST how happy I was... https://vm.tiktok.com/ZMMgJ87eQ/
I sent that voice note to my bestie after I left the gym. Hahaha
Seriously Sandy...that voice message.
HUGE smile on my face, hearing you like this1 -
Do you need the tiktok app to be able to access that link? I haven't tried since I don't have the app, but now I'm wondering...0
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You do not. I just listened to it from my desktop computer - no tiktok app. And, awesome job, @KickassAmazon76!Do you need the tiktok app to be able to access that link? I haven't tried since I don't have the app, but now I'm wondering...2 -
You do not. I just listened to it from my desktop computer - no tiktok app. And, awesome job, @KickassAmazon76!Do you need the tiktok app to be able to access that link? I haven't tried since I don't have the app, but now I'm wondering...
thank you!
(and correct, I think it asks you if you want to make an account, but you don't have to - it'll just open it in browser) 0 -
KickassAmazon76 wrote: »Sandy, that smile when the bar was up, the way your face lit up as if you were not holding a mountain of iron in your hands at the time, was incredible. Now I really do have to get my 315 bench to match your accomplishment!
This made me smile so big. Thank you!!
Also... If you want to hear JUST how happy I was... https://vm.tiktok.com/ZMMgJ87eQ/
I sent that voice note to my bestie after I left the gym. Hahaha
Awwww I loved your voice note! Congratulations!!!2 -
Yesterday was week 3 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.
Yesterday was at 195, or 66% of 1RM. I was a trifle worried going in that my bad night of sleep would hurt me (good quality, but 4 hours is NOT enough quantity). However, still early enough in the protocol that it didn't hurt, was able to finish all 10 sets easily enough. Later in the workout I hit a brick wall, however, and really had to grind through the abdominal work at the end, lol.1 -
I hate that i have been away in the gym for so long with my injury.
It's hard to get back in the routine, and when i do go to the gym, i am so sore.
Went monday for bench press and some accessory, and i am still sore.
My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.
Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.
Things will probably ease up after that as well, workwise, so probably have more time to workout then.
Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)2 -
Minion_training_program wrote: »I hate that i have been away in the gym for so long with my injury.
It's hard to get back in the routine, and when i do go to the gym, i am so sore.
Went monday for bench press and some accessory, and i am still sore.
My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.
Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.
Things will probably ease up after that as well, workwise, so probably have more time to workout then.
Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)
first... congrats on the win of not gaining! Injuries are not only physical, they're mental and it takes a while to overcome that. The good news is that muscle memory will kick in pretty quickly and this will have just been a blip.
Remember, you lift to stay healthy and strong so that you can enjoy life (and feel great in the process). It's ok when life cuts in. Try to enjoy it and don't worry too much. I know you'll get back there regularly once things settle.
As for your trip... The islands? That sounds like it could be a nice getaway. Hopefully it's a time of rest and rejuvenation for you!1 -
KickassAmazon76 wrote: »Minion_training_program wrote: »I hate that i have been away in the gym for so long with my injury.
It's hard to get back in the routine, and when i do go to the gym, i am so sore.
Went monday for bench press and some accessory, and i am still sore.
My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.
Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.
Things will probably ease up after that as well, workwise, so probably have more time to workout then.
Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)
first... congrats on the win of not gaining! Injuries are not only physical, they're mental and it takes a while to overcome that. The good news is that muscle memory will kick in pretty quickly and this will have just been a blip.
Remember, you lift to stay healthy and strong so that you can enjoy life (and feel great in the process). It's ok when life cuts in. Try to enjoy it and don't worry too much. I know you'll get back there regularly once things settle.
As for your trip... The islands? That sounds like it could be a nice getaway. Hopefully it's a time of rest and rejuvenation for you!
Thanks Sandy, i kinda needed to hear this.
As for the trip, yeah it's a time of rest.
I always love it there, so peacefull, no cars allowed (except residents) and just be in nature2 -
Minion_training_program wrote: »KickassAmazon76 wrote: »Minion_training_program wrote: »I hate that i have been away in the gym for so long with my injury.
It's hard to get back in the routine, and when i do go to the gym, i am so sore.
Went monday for bench press and some accessory, and i am still sore.
My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.
Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.
Things will probably ease up after that as well, workwise, so probably have more time to workout then.
Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)
first... congrats on the win of not gaining! Injuries are not only physical, they're mental and it takes a while to overcome that. The good news is that muscle memory will kick in pretty quickly and this will have just been a blip.
Remember, you lift to stay healthy and strong so that you can enjoy life (and feel great in the process). It's ok when life cuts in. Try to enjoy it and don't worry too much. I know you'll get back there regularly once things settle.
As for your trip... The islands? That sounds like it could be a nice getaway. Hopefully it's a time of rest and rejuvenation for you!
Thanks Sandy, i kinda needed to hear this.
As for the trip, yeah it's a time of rest.
I always love it there, so peacefull, no cars allowed (except residents) and just be in nature
Sandy said it well Gus. All sounds like you’re moving in a positive direction. I hope you enjoy that little getaway.1 -
Ditto.0
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Bench is something I both love and feel frustrated with. It takes so long to see any gains.
That said... I've been working to dial in my form and play around with sets and reps and I feel more solid and stable than ever. I know the gains will come (they already have).
I am learning to be patient and consistent, and know that It's not a linear progression. I am realizing that there are so many factors at play (sleep, water, stress, mindset, distractions), but the biggest factor is never giving up. Trusting the process.
It helps to have a great coach and support group, too!
This is 4x125lb
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Ye gods, that back arch puts mine to shame!2
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KickassAmazon76 wrote: »Bench is something I both love and feel frustrated with. It takes so long to see any gains.
That said... I've been working to dial in my form and play around with sets and reps and I feel more solid and stable than ever. I know the gains will come (they already have).
I am learning to be patient and consistent, and know that It's not a linear progression. I am realizing that there are so many factors at play (sleep, water, stress, mindset, distractions), but the biggest factor is never giving up. Trusting the process.
It helps to have a great coach and support group, too!
This is 4x125lb
This looks great Sandy!0 -
Ye gods, that back arch puts mine to shame!
😊😊😊 Mobility work has helped there too!kinetixtrainer2 wrote: »
This looks great Sandy!
Thanks Chris!!0 -
Figured out something useful, which I've known at some level but never fully fleshed the idea out in full before.
If my goal is sets of 10 on bench press, and I warm up to where the working set is the heaviest set, I can get it done but it's a grind.
If instead I keep warming up as if I were going to be doing heavy triples, do a single triple and then immediately back the weight down to my set of 10 level, the remaining sets feel like a breeze compared to what I was just lifting.2 -
Figured out something useful, which I've known at some level but never fully fleshed the idea out in full before.
If my goal is sets of 10 on bench press, and I warm up to where the working set is the heaviest set, I can get it done but it's a grind.
If instead I keep warming up as if I were going to be doing heavy triples, do a single triple and then immediately back the weight down to my set of 10 level, the remaining sets feel like a breeze compared to what I was just lifting.
I heard someone describe doing squats in a similar way but instead of squatting the heavier load, they just stand with it on their back. I've never tried it but it sounds reasonable1 -
That principle applies also to bench pressing, where you unrack a weight heavier than you can actually use and just stay there with arms fully extended, let the weight settle into pushing your arms and shoulders down. Because of the increased chance of injury, I recommend staying right by the resting position (don't step back on squats, don't pull bar away from rack on bench) just in case you have to abandon earlier than planned.3
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