Dynamic Bench 70%

Not that it truly matters, but I decided to name the posts by what got done for the main lift. It might help me to look back and find my weights! So tonight was a dynamic program with 70% of my one rep max on that particular lift.

Here's what got done:

WARM UP:

DB SHRUGS:

45lb x50

BENCH:

75lb slow eccentric x10

85lb standard x6

MAIN LIFT:

BENCH:

(115lb x3) 8x

ACCESSORIES:

SEATED O.H.:

Bar x5

65lb x5

75lb x3

LANDMINE ROWS:

(25lb plate x8 ea. side) 5x

MEADOWS ROWS:

(25lb plate x8 ea. side) 3x

••••••••••

Tonight was....tough. By the end of the third set of Meadows rows, I was sick to my stomach and light-headed. It was supposed to be five sets plus one more accessory, but I just couldn't do it. In a way, I'm kind of glad that it was that rough because it means I was pushing more than I have in a long while. Although, it shouldn't actually be that hard at this point! We're enjoying the hell out of the landmine and Meadows rows they just seem to hit us a lot more than the dumbbells and we, or more accurately Frank, can get heavier than with our dumbbells.  

All things considered, I'm pleased. Sickened, but pleased.

Big Block Power

Tonight was a dynamic lower body day. Our schedule got a little screwed up, but I'm just going in order of upper/lower body and not really too worried about the day of the week. Here's what got done tonight:

WARM UP:

Stretches

BACK SQUAT:

95lb x5

BACK SQUATS:

115lb x3

(145lb x2) 10x

DEADS:

(185lb x2) 5x

ACCESSORY:

LANDMINE SQUATS: (total weight of bar + plate)

(70lb x10) 3x

••••••••••

I really liked the landmines. It was the first time I've ever done them. I'd like to try and go heavier with them, so I think I'll keep them in rotation for a while. 

The squats felt OK. My knee popped pretty good on the first set so I wasn't sure how they would go, but it didn't seem to give me any issue after that. 

Frankie and I were talking about how I tend to rush the squats and my form falls apart. He told me to slow down and create power like a big block. I understood exactly what he meant, and it stuck in my head. So that's my new cue to myself when I get too rushy-rush - be a big block. I'm not some jumpy little Subaru drifting through corners. I'm a friggin old school big block Mopar powering through weight.

At the end of it all, I feel pretty good, fairly encouraged, and looking forward to a rest day tomorrow. 

New Stuff

I tried to put the frustration of Monday behind me and approach tonight with a positive attitude. I think I managed OK. Here's what got done:

WARM UP:

SHRUGS:

45lb x50

BENCH:

95lb x3

BENCH:

(105lb x3) 10x

ACCESSORIES:

SEATED DB PRESS:

(25lb x5) 3x

SINGLE ARM TATE PRESS:

(15lb x10) 5x

MEADOWS ROW:

Bar x10

w/25lb x8

w/25lb x10

w/50lb x3

w/25lb x10

DB PULLOVER:

25lb x10

30lb x8

45lb x4

30lb x8

25lb x10

••••••••••

I was looking for some new/different accessories to do because I'm getting bored with the same old same old. So, I found the Meadows rows. I don't have a landmine attachment for our bar, but we just placed it up against the back support of our squat rack with a dumbbell over it. This is probably the first time that the hideous red carpet has come in handy because it actually helped hold the bar in place. I'm not sure how to accurately list the weights I did because obviously, you're not lifting the entire bar. I know some people aren't bothered by crap like this, but my obsessive brain is! That's why I listed the plates that were on the bar. Make of it what you will. I liked them and I think we'll be keeping them around for a while. The pullovers were good too. I usually do them with plates, but we used the db tonight because I have a wider variety of weights and they do end up feeling a little different. Also, the Tate presses were single arm only tonight and I felt them way more than the double arm presses. I think they're a keeper as well. 

I guess it was a good night. Now it's time to eat.

Correction

So as if tonight didn't make me angry enough, I did some digging and realized that last night I DID NOT get a PR on inclined bench. In fact, I was way off. My previous max was 130lb. SO I have no idea what the hell happened. All I can say is that I'm even angrier than I wa and now also depressed and embarrassed. Hooray.
I was so pissed off tonight at the fucking dog. Always in the way, always having to move him or adjust what I'm doing. I've so had it. Anyhow, now I"m too angry to say much more. Here's the shit that got done:
DEADS:
135lb x8
155lb x6
(185lb x3) 5x
GOOD MORNINGS:
(115lb x6) 3x
FRONT SQUATS:
(95lb x6) 3x
(95lb x15) 3x

NEW PR!

NEW PR! It's been so long since I got one that I almost didn't even believe it. I had to go back through my notes to double check. Imagine what I could do if I was actually consistent? Well, I'm trying. Here's what got done tonight:

WARM UP:

75lb 1.5 rep bench (bottom half) x10

INCLINED BENCH:

65lb x8

75lb x3

80lb x1

85lb x1

90lb x1

95lb x1

ACCESSORIES:

TRICEP EXT. VARIATION:

I did these flat, not inclined as shown in the picture below.

(15lb x12) 3x

ROLLING TRICEP EXT.:

(15lb x10) 2x

CHEST FLYES:

(25lb x7) 5x

REVERSE SHRUGGED FLYES (prone):

(15lb x10) 5x

CORE:

BALL PIKE:

x10, x7

••••••••••

I didn't do so well with the core work, but I just didn't have much left in my tank. That 95lb PR was by no means pretty, but I got that friggin bar down and back up again, so I'm calling it a win! I've been eating better, trying to drink more and I'm down about 7lbs over the past 4 days. My legs had been so swollen everyday, it was insane! They feel pretty good today and I feel pretty good overall as well. I'm hoping this feeling stays with me. 

I Did It Anyway

Frank couldn't work out with me tonight, so I was solo doing my squats. Before I get into exactly what I did I wanted to get real about some stuff. 

I'm afraid. That's it. I'm afraid. Look, I've always been an apprehensive person and even when I was lifting with a trainer, I had fear. Fear of what? Well, mostly fear of hurting myself. Even when the trainer had me doing stupid little box jumps I was afraid of missing the box and falling. Did it ever happen? Nope; never. But that fear never left. I just sort of faced it and pushed through. 

Lately, though, the fear is more persistent. I'm not sure if it's because I"m older and out of shape or if it's because I'm having more issues with my knees and things. I don't know. I just know that I have been very afraid of hurting myself lately. I'm afraid of blowing out my knees mostly. That seems to be the prevalent concern. That apprehension has led me to not pushing as hard as I probably could or should. I really hate that about myself. It makes me feel weak and stupid. Anyway, I'm making a conscious effort to once again, just push through those feelings as they come up and prove to myself that I'm capable of doing this again. Most of these weights, I've done before because, let's face it, it's not as if I've progressed any over the past couple of years. I'm basically just treading water here. So I know I can do this. And I know I can do better. I have to teach myself to push again. 

With all of that being said, here's what got done today:

BACK SQUATS:

65lb x10 (speed squats)

85lb x8 (speed squats)

115lb x5

155lb x3

155lb x2 (my belt popped off)

(155lb x3) 3x

REVERSE LUNGES:

(15lb x6 ea leg) 5x

STAIR DIPS:

(55lb KB x6 ea leg) 5x

BAND ASSISTED PULL UPS:

(blue band x7) 2x

STATIC OH HOLD LEG RAISES:

(35lb KB x10) 4x

•••••••••

Family Affair

It was a late training session tonight because I had to take Emily to the dentist. I'm proud of myself for not just passing on tonight altogether. There was a time in the not-so-distant past that I would have given myself the out. But not tonight. The whole family was down in the dungeon and surprisingly, there was zero chaos. It was a good night for that alone. Here's what got done:

BENCH:

3 Position wide/mid/narrow:

65lb x10 ea

1.5 Reps (bottom half):

75lb x10

Max Reps (standard grip):

85lb x10

85lb x6

85lb x9

DB LAT/FRONT RAISE:

(15lb x6 / x6) 3x

STABILITY BALL:

Pushup/Knee Curl:

10 x3

••••••••••

Not a marathon by any means, but it was enjoyable. Tonight, that was enough. Those damn knee curl pushups have become my new favorite! I told myself that I had to progress to 3 sets of ten and so that's what I did. It wasn't too long ago that I could only manage 7. I'm pleased with that. 

Feeling Dead

The schedule had deadlift with chains but I don't have 2 lengths of chain that are the same so I just did regular deads. I was weeeeeeaaaaak. Here's what got done:

DEADS:

135lb x10

165lb x5

185lb x3

205lb x1

225lb FAIL. It didn't even budge. I then tried sumo and only the right side moved a little. I tried conventional again, and only the right side moved a little. 

185lb x3

PARTIALS:

This is going to need an explanation because I have no easy way to explain what I did!

135lb to shin, pause, complete the lift. (Lower to shin, bring back up x3) lower to floor. I did that 3x. took a break, then did it another 3 times. 

RACK PULLS:

(below knee)

(185lb x2) 2x

By this time, my back was toast. I moved on to accessories.

BANDED GLUTE KICKBACKS:

done with the purple band - 40-80lbs of resistance.

(x10 ea leg) 5x

GOBLET SQUATS:

(35lb KB x6) 5x

DONKEY KICKS:
(30lb DB x6 ea leg) 5x

••••••••••

I was certainly not feeling very strong today and the numbers prove that. There was a time when 185lbs came up at least 8 times, now, 2 is a struggle. not only are my legs and back weak, but my grip is lacking as well. The good news is that all of those things are in my control. Pain management is also within my control, so I'm off to take some ibuprofen before I'm totally incapacitated. I'm not the founder of the Bandaid Brigade for nothing! 😉