No Regrets

WARM UP

DB SHRUGS:

50lb x50

••••••••••

MAIN LIFT

DB BENCH:

15lb x10

25lb x8

30lb x5

45lb x2

50lb x3

60lb FAIL

50lb x4

••••••••••

ACCESSORIES

TRICEP KICKBACK / LAT RAISE / FRONT RAISE:

(15lb x10 / x10 / x10) 5x

••••••••••

My schedule got all screwed up today. I didn't work out this morning because Frank was going to bring home some chains for benching tonight. He brought them home, but wasn't able to cut them at work and I wasn't going to start messing with that at that time. So we decided to have dinner and then workout with some dumb bell bench. It wasn't on the program, but I made it work. We don't have a large selection of dumbbells, so I was limited on the progressions, but honestly, do we think I needed more weight? Tomorrow is deadlift day and then I have some errands to do, so maybe on Wednesday I'll fiddle around with the chain and get it cut to length.

I almost gave up on tonight because it was so bass ackwards. I was close to just pushing it all back a day. But I didn't, and I'm glad. You never regret the workout you get done. 

It All Hurts

WARM UP

3 STANCE SQUATS (wide/mid/narrow)

65lb x10 each

••••••••••

MAIN LIFT

BACK SQUAT:

(145lb x2) 8x 

45 seconds between sets

SUPPLEMENTAL LIFT

DEADS:

(145lb x2) 8x

20 seconds between sets

••••••••••

ACCESSORIES

BANDED ABDUCTOR SQUATS:

(40lb band x10) 3x

STANDING ADDUCTOR LEG LIFT:

(40lb band x10) 3x each leg

STANDING ABDUCTOR LEG LIFT:

(40lb band x10 ) 3x each leg

••••••••••

Week 3 has come to a close. I'm pleased with the progress that I've seen. I feel stronger in my lifts and more stable and controlled through the movements. I like the structure of this method, but I also like that variety that it includes. It's the mix that I enjoy and that I need. I'm proud of myself for sticking with it and pushing myself to get through the weights. I have lost exactly zero pounds, in fact, I've gained 3. I'm going to tell myself that it's muscle, you know, to stay motivated. Wink wink. I truly didn't feel like working out today. I have a horrible knot behind my shoulder that I woke up with and it's annoying as hell. I also have a migraine starting over my eye. To add to it, I couldn't find my ibuprofen so I had to take aleve. Basically the same as taking nothing. That's what it's like getting old, kids - having a variety of pain relievers, ointments and muscle rubs in stock at all times and actually having your favorites. So, anyhow. I'm going to get a cup of tea, a piece of pie and a stocking hat to put on my aching head. 

Thankful For Weights

WARM UP

3 GRIP BENCH (wide/mid/narrow):

Bar x10 each, no rest

••••••••••

MAIN LIFT

BENCH:

(105lb x3) 8x

SUPPLEMENTAL LIFT

SEATED O.H.:

75lb x4, x1

75lb x5

75lb x4, x1

••••••••••

ACCESSORIES

LAT RAISE:

15lb x12

DB FLY:

25lb x10

DB BENT ROWS:

50lb x7

ZOTTMAN CURLS / REVERSE CURLS:

(15lb x5 / x5) 2x

GLADIATOR CURLS:

15lb x10

••••••••••

Today went well. I couldn't make a full 5 reps on the seated overhead, so the weight will stay the same until I do. I don't imagine it will take me long. I kept the rest periods short and sweet today and that worked well. I'm thankful that I've made this a priority, thankful that I mustered up the courage to try this new program and the discipline to keep it going. I could've taken today off because it's the holiday, but I didn't. Instead of felling like shit because I didn't push myself, I feel good knowing that I got it done and can go about my day. And honestly, it really isn't that difficult to go downstairs and do it. It's hardly ever physical limitations that stop us. I would venture to guess that 9 times out of 10 it's a mental blockade that we placed in front of ourselves. I'm thankful that I've fostered a mindset that just won't allow those barriers to stay standing. Now off to clean the house and finish cooking! Happy Thanksgiving!

FRONT SQUAT PR!

WARM UPS

Jumping Jacks x75

Push ups 2x10

••••••••••

MAIN LIFT

FRONT SQUATS:

Bar x8

50lb x5

65lb x3

75lb x1

95lb x1

105lb x1

115lb x1

120lb x1

125lb x1

SUPPLEMENTAL LIFT

STIFF LEG DEAD:

(135lb x6) 2x

••••••••••

ACCESSORIES

BACK SQUAT:

Wide/Mid/Narrow

Bar x10 each

••••••••••

Very surprised that I got what I did on these front squats! I have always hated these. They've always hurt my wrists and felt totally uncomfortable. I knew they were coming up today though, so last night I watched some videos. I learned a few pointers and adjusted my form. Obviously it helped! I had basically no wrist pain and the only "pain" I felt was on my delts from the heavier weight resting there. I'll take that pain any day. I was going to try to get to 130lb, but I started tipping forward a little at 120lb, got a little more forward on the 125lb, and knew 130lb would be ugly as hell. That's when injuries happen so I called it quits. Add to that the fact that I have no spotter, I decided to err on the side of caution. I have a video, but I"m not posting it because I look like an over-stuffed sausage in sweats and a braid.  Sorry if anyone finds that description hurtful or offensive; it's accurate. 

The program called for SLDL as the supplemental lift today. Now, I've seen that used for single leg deadlifts but also for stiff legged dead lifts. I deduced it was the later and went for that. I've not ever done them before, so youtube came in handy once again. I think I l did them correctly, but I'll keep researching and experimenting. It also called for just 3 sets of light accessories, but I think I could have gone heavier with those squats. I'll definitely not play it so safe next time. 

I've included a couple of the videos that I used below. I like Alan Thrall and untamed Strength. There's no fluff, or overly complex or theatrical instructional videos. It's just Alan, his quirks and his knowledge. Good stuff. 

All in all, I'm feeling good and a little proud at some progress that I can see. 

 

Out Of Line

WARM UP:

50lb DB SHRUGS x50

Jumping Jacks x50

Bench: Bar x10

••••••••••

MAIN LIFT:

65lb x8 (rest 2 min)

80lb x5 (rest 2 min)

95lb x3 (rest 2 min)

110lb x1 (rest 3 min)

120lb x1 (rest 3 min)

135lb x1 (rest 3 min)

140lb FAIL

125lb x3

••••••••••

ACCESSORIES:

1.5 REP BENCH: (bottom half)

65lb x10, x6, x5

FACE PULLS / CHEST PULLS:

80lb x10, x6, x5 / 80lb x10, x6, x5

CHEST FLY:

25lb x10, x6, x5

••••••••••

Week 3 is off to a good start. I was hoping for a bit more on my max today, but I'll take 135lb. I expected it to be lower than my regular bench but it's least it's not too far off. I threw in some extra accessories. I would plan on doing that from now on because I feel like I'm needing the extra help. Aside from needing a chiropractic adjustment desperately, I'm feeling well. Sleeping is torture, however, because I'm just so out of alignment. I'm going to have to steal the heating pad back from my child. She loves sleeping with it at night and hates sharing it. Santa may bring her one for Christmas. Or maybe, if I'm good, he'll bring me one - one of those animal shaped ones that fit neatly around your neck! I'll add it to my list. 

Sticking With It.

WARM UP:

Air squats x25

Jumping Jacks x50

••••••••••

MAIN LIFT:

BACK SQUATS:

(135lb x2) 10x

30 second rest between sets

DEADS:

(135lb x2) 10x

15 second rest between sets

••••••••••

ACCESSORIES:

KB GOBLET BENCH SQUAT:

20lb x20

35lb x15

55lb x10

GLUTE L BRIDGE / SWISS BALL REVERSE HYPER:

(x10 / x10) 3x

••••••••••

Everything felt pretty good today. As usual, my lower back is far more tired than my legs, but nothing out of the ordinary. I think the 30 second rest on the squats was too long. I don't feel like I was working hard enough so I may adjust it on next Friday's session. I adjusted it for the deads and it felt good. I would like to get some ankle weights for the reverse hypers. I thought about trying to hold a small dumbbell between my feet, but I'm not sure that would work out so well. I saw some cheapo ones at Walmart the other day that would work well. So, I would say that week 2 was a success. I actually stuck with it.

Rolling In Layers

WARM UP

BENCH:

(55lb x10) 3x

••••••••••

MAIN LIFT

BENCH:

(100lb x3) 10x

30 second rest between sets

••••••••••

SUPPLEMENTAL LIFT

SEATED DB PRESS:

15lb x5

(25lb x5) 2x

••••••••••

ACCESSORIES

DB CHEST FLY:

15lb x12

(25lb x6) 2x

PRONE TRI. EXT.

(EZ CURL BAR)

(40lb x12) 3x

•••••••••••

It's a chilly 33° here this morning, which means my basement is not too much warmer! Being that I'm a cold-blooded mammal, I had many layers on when I started my session this morning. Stocking hat, hooded sweatshirt, long sleeve shirt, tank top undershirt. I was cold. By the time I finished, I was comfortable in a t-shirt. That's how I roll, baby. 

I managed to improve my math and do the appropriate weights in the correct number of sets & reps. Everything went well and I also dialed in my form on the bench press. It felt a little more stable with adjustments to the bar path and elbow position. 

I was only supposed to do 3 sets of accessories, but I did 6 because I felt like it. That's also how I roll. I'm actually enjoying this program and I hope to see some improvements in strength in the coming weeks. I would also like to see improvement to my weight, however, I know that's entirely a product of my eating habits at this point - nothing new there. 

*** BREAKING NEWS***

As I was typing this up I got a text from my honey. He got me some chain from the boat yard. Things are going to get interesting!

 I can neither confirm nor deny

that this is a picture of me

Hybrid Models Are In

WARM UPS:

DB SHRUGS:

50lb x50

••••••••••

MAIN LIFT (max effort):

DEADS:

115lb x8

125lb x5

145lb x3

165lb x1

185lb x1 (3 min rest)

210lb x1 (4 min rest)

220lb FAIL

SUPPLEMENTAL LIFT:

GOOD MORNINGS:

(65lb x10) 2x

ACCESSORIES:

BACK RAISES:

BW x20

5lb x15

10lb x10

SWISS BALL REVERSE HYPER:

(BW x20) 3x

••••••••••

Today was the second day of week 2 and I'm feeling OK. My left hip had some pinching pain in it so I went into this morning's session not expecting a whole hell of a lot. I managed a max weight of 210lb, which is right about where I thought I would be. I stretched in between each set during the rest period to keep from completely cramping up and I think it helped. 

I was trying to do Hatfield back raises over my bench, but I didn't get the form right. I found that out when I watched the video after I did them. It may have been more beneficial to give myself a refresher before the movement. My back raises still felt effective so they turned out to be some sort of hybrid. No harm, no fowl. After I did the reverse hypers, I let myself sink into a good hip stretch over the ball. The program only called for 3 sets of accessories but I felt like doing more. I will more than likely be paying for it tomorrow, if not later tonight. The piper must be paid, eventually (wink, wink).

Overall, I'm liking this program, although as I've said, at times I just don't feel as if I'm doing enough work. I'm not adapting it too much just yet. I've been at it for 6 days now. I need to be patient and give it time. I only have one more week of unemployment left. I have no idea what the future holds as far as a job for me. My old employer still has not called me back and the thought of starting over someplace else sickens me. For now, I'm using this training as a stress reliever. Whatever happens, I'll work it into my schedule some how - I have to.

Hatfield Back Raise

(the correct way)

I'm Inclined To Think....I Hate Inclines

INCLINED BENCH:

55lb x8

65lb x5

80lb x3

95lb x1

115lb x1

125lb x1

130lb x1

135lb x FAIL

115lb x3

••••••••••

SEAL ROWS:

25lb x12

30lb x8

50lb x6

BENT ROWS:

25lb x12

30lb x8

50lb x6

••••••••••

I have a strong dislike for today's work. Inclined bench is not something I ever did much of. I hate it. I don't know what it is about it, but I hate it. It never feels right to me. To add to my ill feelings, I couldn't get my bench set up right. The program calls for 45° incline. I got that easy enough, even though it felt very low. However, the ideal height for the J hooks on the stand fell right where the 2 sections of the stand are bolted together; meaning there are no holes there for the hooks. So I had to put the hooks up higher than I really wanted which meant it was more difficult to un-rack. I muddled through it. I don't think I'm setting up right. I'm going to have to reread some of my manuals, re-watch some videos and relearn the set up. Oh well. I managed an OK weight, I guess. I really don't know if it's good or not. I feel less than enthused. I should have known it was going to suck when I ran my toe over with the bench when I was setting things up and tore a layer of skin off. That should've been my sign. 

According to the program I was only supposed to do 3 sets of accessories in the 6-12 range, but I didn't feel like it was enough. I still feel like I should've done more. 

I'm going to have breakfast now. See, I think that was part of the issue. I normally have some oatmeal about 30 minutes before I lift. I didn't do that this morning. Tomorrow I'm going back to my oats.

Tomorrow May Be Painful

WARM UP:

Air Squats x20

Jumping Jacks x50

SQUAT:

Bar x20

(125lbs x3) 12x

DEADS:

(125lb x3) 6x

**30 second rest between sets on squats & deads**

ACCESSORIES:

ALTERNATING FRONT LUNGE:

15lb x10

SPLIT SQUAT:

20lb kb x10

(weight switches hand on each rep)

HAMSTRING CURL:

Mini Exercise Ball x10

••••••••••

I started at about 8:45am and finished up just around 9:17am. A quick, yet very effective 32 minutes! The kicker here isn't so much the weight, although that is, of course important, the speed is the key component. You want to keep the weight moving quickly while still resting as little as possible. It sounds so simple. At first, I was skeptical because the weight was relatively easy. 6 sets in with 6 more to go ain't so easy. 

Aside from that, I was a little worried about doing deads and squats in the same session. However, I feel pretty damn good right now. I think because the weight was low it didn't screw with my SI joint as much. With any luck, it'll stay that way! All in all, I liked today. My legs are jelly, my heart is pumping and my brow is sweaty. It was a good day.

Dynamically Bad Math

 WARM UP:

BENCH:

Bar (wide/mid/narrow) x15 ea

••••••••••

MAIN LIFT:

BENCH:

105lb x3

(95lb x3) 2x

95lb x12

(95lb x3) 5x

••••••••••

SUPPLEMENTAL:

SEATED O.H.:

(70lb x5) 3x

••••••••••

ACCESSORIES:

BAND PULLAPARTS:

(40lb x6) 5x

DB FLY:

(25lb x6) 5x

FACE PULLS:

(80lb x6) 5x

••••••••••

It wasn't that early when I worked out. I had already been up for about three and a half hours, dressed, eaten, taken Emily to school. Apparently, my brain was still asleep and not functioning because the hardest part of this workout was the math! First I looked at the wrong day and that's why the first set of bench was heavier than it was supposed to be. Then I managed to get the correct weight, but got the sets and reps backwards. But hey, at least I know I can get 12 sets at 95lb. 

Other than that, the session went well. I haven't done pull aparts for quite some time, so I decided to do those today. I went heavier than normal on the flys because I was doing less reps than I had been doing. I feel tired, but not exhausted and I like that. 

I have to say that I'm enjoying the morning workouts. Normally, I would work out in the evening. That started out being out of necessity but turned into habit. Being unemployed has allowed me to adjust my training to a time that works better with my natural desire. It gives a good start to the day!

Me trying to figure out my sets & reps

A Little Shame In My Game

 WARM UPS:

Air Squats x10

Jumping Jacks x50

••••••••••

BACK SQUATS:

100lbs x8

120lbs x5

140lbs x3

160lbs x1

180lbs x1

200lbs x1

205lbs x1

185lb FAIL

Bar x10

••••••••••

BB RDL:

Bar x10

(95lb x6) 2x

••••••••••

KB GOBLET SQUATS:

20lb x10

(35lb x10) 2x

KB SWINGS:

(35lb x15) 3x

••••••••••

OK. I am disappointed. I only managed 205lb on my max squats. I think last year I managed 215, so I've fallen back a bit. My form completely fell apart on this one with my back coming up too vertical. I felt some discomfort in my low back but I believe it's just a matter of this being at the absolute edge of my strength right now. My core is weak, my glutes are weak and my low back is weak. I realize this is just the 2nd day of a journey and I fully expect to get stronger, but I'm still disappointed. I then tried to go and do the 2-3 90% reps as laid out in the program, but I couldn't even manage that. So I dropped the weight all the way down to the bar and did 10 reps. I know all too well what can happen if I push the envelope a little too far.

I've posted the video below. I wasn't going to because it's so horrendously bad, but I need to be honest. I don't want to sugar coat anything and only highlight the good times because, just in case some newbie is watching, they need to know what it really looks like to try. And not only to try, but to try, to fail, then try again. I have never been the fittest, or the strongest. What I have always been is one of the most honest. So I'm sharing the video. I will also admit that I put on a sweatshirt so that my gut was not so obvious. Hey, I have to have a little shame.

205lb

Ugly Still Counts

BENCH:

(test for one rep max)

65lbs x8; rest 2 min

80lbs x5; rest 2 min

95lbs x3; rest 3 min

110lbs x1; rest 3 min

120lbs x1; rest 4min

135lbs x1; rest 4 min

140lb x1; rest 4 min

145lbs x1; rest 4 min

150lbs x1

135lbs x2

••••••••••

FACE PULLS:

60lb x15

HAMMER CURLS:

25lb x10

GLADIATOR CURLS:

15lb x20

••••••••••

Today was the first day of my new program. I'm doing a 12 week program based off of West Side Barbell's Conjugate Method. Today was max effort bench day and I'd say that it went fairly well. I didn't even injure myself. I'm surprised that I got 150lb max. It was ugly and tough but I ground it out and made one rep. My ass was high, the bar path was horrendous, but I did it. And I did it with no spotter. I just told Emily that if she heard me calling her, come down and pull some weight off of the bar. Hey, you gotta do, what you gotta do!

I have a video of the 145lb lift and the 150lb lift. Both show me that I need serious work on technique because my bar path is like a friggin "S" curve. So, while I realize that I wouldn't win any lifting comps, I did actually score a win in the personal column. I started a new program, and I followed it. It seemed like there should have been more work, but I'm going by the program. Tomorrow is a max effort squat day. I'm excited for that now too. Each week sees two max effort days and 2 dynamic effort days. It's a 4 day split. I'm planning on maybe using the three off days for stretching, rolling, etc.

145lb

150lb

The video cuts out at 30 seconds because my phone died.

But trust me, I racked that bar.

Boosted

 SEATED O.H.:

Bar x10

50lb x8

55lb x6

65lb x5

(70lb x5) 3x

••••••••••

LAT. PULLDOWNS (front & rear) / DB FRT. LAT. RAISE:

(100lb x10 ea. / 15lb x10 ea.) 3x

••••••••••

PLATE PRESS INTO O.H. PLATE SIT UP / PLATE ON CHEST SIT UP:

(25lb x10 / x10) 2x

••••••••••

I progressed over my last overhead session. I was able to get 3 full sets of 5 today. Not too much else to say. Quick little workout that boosted my mood a little. 

ROLLING RIGHT ALONG

 DEADS:

115lb x10

155lb x8

185lb x6

(205lb x2) 2x

••••••••••

KB SWINGS:

35lb x15

••••••••••

GHR / PIKE ROLL OUT

(both on stability ball)

(BW x10 / x10) 2x

***Side note: I was calling these movements PIKE PUSHUPS, however, that was 100% incorrect. They're actually called PIKE ROLLOUTS. I've linked a video at the bottom of the post. I haven't ever tried them with the pushback on the extension, but I'm going to give it a try the next time!***

••••••••••

PLANK:

30 seconds x3

••••••••••

Alright, so where am I at? Welp, not much better than when I started. Discipline is still a distant hope. I was doing good with every other day and then it stretched to I don't know how many days off. I haven't even finished my book on discipline! I'm also having some body mechanic issues, but that's absolutely secondary to the discipline. Let's talk about that, shall we?

I have struggled with my SI Joint disfunction for years now. The stronger I get, the better it gets, so obviously, the weaker I get, the wiggier it gets. I am currently in the wiggy phase. My sleeping sucks because no matter how I lay, no matter how many or how few pillows I use, I'm just in agony when I wake up. I've been getting dizzy at night and I'm almost positive it's because I'm so out of alignment. I've also noticed that during deadlifts, I'm so twisted that I'm scraping only one knee. My feet are in line when I start, but as I pull, my body twists. It's awful. All that being said, going to the chiropractor is not an option right now. The bigger problem is that without the discipline, it becomes all too easy to use those issues as a reason to stop working out. 

Today, I had pain in my left hip area. Not good pain from getting stronger, but the bad, crampy pain of an angry joint. So I stopped at 2 heavy sets. I even tried switching to accessory work - the kettlebell swings - but that wasn't happening either. So I did the GHR and Pike pushups and planks.

If I'm going to have discipline, then I need to address issues by dealing with them in a productive, proactive manner. Using them as an excuse to stop is not very disciplined. So I'm going to have to work at getting my core stronger to help keep me aligned properly and to work all of my hip and low back muscles. It also has to include stretches and foam rolling to help ease the tightness, cramps and spasms.

Our lives are in constant motion (or should be). If we stopped every time some ugly obstacle reared it's head we'd never achieve anything. The sad thing is, that's exactly what so many people do. Every day, thousands of people just quit. They quit trying to be healthier, they quit trying to be smarter, stronger, better rounded. They just stop and let discipline slip away into the nether. I can't allow myself to be like that. When I see that in other people, it irritates me and pisses me off. So how on earth could I allow myself to act like that? Then I'd spend each day being pissed and depressed and wallowing in disgust. Sounds lovely.

Today I will start again. Head down, feet set, I will face this challenge and make what progress forward that I can. If nothing else, nobody can say I ever give up.

THE PIKE ROLLOUT