Max Effort Deadlift 215lb

I was very close to not doing tonight. I just wanted to go to Chipotle and call it a night. But Frankie told me that if we didn't work out we'd be dirty scumbags. I'm a lot of things, but a dirty scumbag isn't one of them. So we worked out. Her's what got done:

WARMUPS:

Stretches and body weight squats

MAIN LIFT:

DEADLIFTS:

135lb x8

165lb x5

185lb x3

205lb x1

215lbx1

225lb - FAIL

I got the 225lb up to my knees and then my grip started giving out. I couldn't fight to pull and grip at the same time so I lowered it. 

ACCESSORIES:

GOOD MORNINGS:

(95lb x10) 2x

SINGLE LEG RDL:

*Weight given is per hand

(15lb x10 ea. leg) 3x

We did these a little different tonight. We did them with our back leg braced against a wall. You can find the video here .

••••••••••

I went into tonight, as usual, not expecting much. I have to say, though, that I'm pleased with how it turned out. It's not my all-time max but I'm not that far off. Last year I pulled 225lb for 1 and I almost got it tonight. My weak points are breaking the weight from the floor and my grip so that's where I need to focus some extra work. Those damn RDL's toasted my ass and I may not be able to walk tomorrow. 

The other night, after benching, I wrote that I was going to use my heating pad before bed to help loosen everything up. I did that and it actually seemed to help prevent a headache the following day. That's the plan again for tonight. I am determined to progress; even if that progress is less than monumental.

Max Effort Inclined Bench 105lb

Let's get right to it. Here's tonight's work:

WARMUPS:

DB SHRUGS:

50lb x50

MAIN LIFT:

INCLINED BENCH:

Bar x10

65lb x5

85lb x3

95lb x1

105lb x1

85lb x3

ACCESSORIES:

INCLINED FRONT RAISES:

(10lb x10) 5x

SEATED REAR DELT FLYS:

(10lb x10) 5x

For how-to videos on these exercises, click here

BANDED FACE PULLS:

PURPLE BAND x10

GREEN BAND x12

GREEN BAND x15

(GREEN BAND x20) 2x

•••••••••

Welp, I got my inclined max up by 10lbs over the last time I did it, so I've got that going for me anyhow. It wasn't pretty and I fought for it, but that bitch went up. I won tonight. Everything else went OK. I wish I was at more than 10lbs on those accessory lifts, but it is what it is. I tried the front raises with 15lb and it just wasn't happening. 

My plan is to put the heating pad on my neck for about 20 minutes as I'm lying in bed tonight to try and combat any muscle tightening. I don't want to keep taking ibuprofen. I hate taking shit but sometimes I just have to. We'll see if the heating pad helps. Other than that, I have nothing to report. I live to fight another day.

Dynamic Bench 60% Max working Weight

I have come to the conclusion that at this point in time, I am physically unable to do 2 days in a row. I was in abject misery yesterday after the heavy squats. My back/neck were stiff and tight and I had a migraine that wouldn't quit. Today I am sore, but manageable. So for the time being, it will have to be an every other day schedule. 

Today was a frustrating day and I was apprehensive of lifting with that kind of fuzzy mind, but everything went OK. Here's what got done:

WARMUPS:

65lb Double Bottom x10

*These are like the 1.5 rep presses that we do, but I do two presses from the bottom, halfway up, then down, then all the way up. That counts as 1 rep.

BENCH:

(95lb x3) 12x

ACCESSORIES:

SEATED OVERHEAD:

(70lb x5) 3x

DIPS:

5x3

*they weren't very deep, but I did them anyhow

CUBAN PRESSES:

(10lb x12) 5x

*minimal rest between sets

REAR PULLDOWNS:

80lb x12

120lb x12

170lb x4, 140lb x8

CHEST PULLS:

100lb x10

100lb x12

••••••••••

And with that, I'm done. My brain is mush, and my body is tired. I took ibuprofen before I even started so hopefully, I won't tighten up too much tonight. I hope I can sleep deeply and well. 

Max Effort Back Squat 190lb

I wasn't expecting much out of tonight, but I was pleasantly surprised. I'm also proud of my effort because I have a tendency to go easy on myself on squat night. I made a conscious effort to do exactly what was programmed and to push myself past my comfort zone. Here's what got done:

WARMUPS:

Body weight third world squats just to get my hips open and stretched.

95lb slow back squats, 5 second (or so) pause x3

MAIN LIFT:

BACK SQUATS:

95lb x8

115lb x5

145lb x3

165lb x1

185lb x1

190lb x1

195lb x1/2

* I got to about 1/2, maybe 3/4 depth and realized I was not going to be able to get back up if I went lower. So I didn't. 

ACCESSORIES:

RDL:

(135lb x6) 2x

REAR ELEVATED SPLIT SQUATS:

(all weights given are PER HAND)

15lb x10 ea. leg

25lb x8 ea. leg

50lb x3 ea. leg

••••••••••

And that was that. I'm always amazed that this program doesn't call for more work, but I guess they know what they're doing. Tonight I didn't mind not doing more because I already feel it. Thankfully though, I don't feel it in my back, just my legs. I'm taking that as a positive sign. My back and head and neck have been absolutely jacked up lately. I don't need to add any more issues. 

We missed yesterday which means this was supposed to be our off night but I really want to get back on schedule. It also means that we will be rolling right into dynamic bench tomorrow. 

https://funvizeo.com/media/memes/40688578bbdfcb5e/the-squat-perfect-analogy-life-about-standing-back-after-meme-552e384ad5e7d778-527df0aea158a109.jpg

 

Max Bench Retest 145lbs

I've been in a fair amount of back/neck/had pain over the past few days and some other issues that I won't get into. All of it combined made working out less than desirable. That being said, I knew I should at least do something. I wasn't expecting much, but it turned OK anyhow. Here's what got done:

WARM UPS:

Bench:

75lb 4 second eccentric, 5 second pause x10

MAIN LIFT:

Bench:

75lb x8

115lb x5

125lb x3

135lb x1

145lb x1

155lb FAIL

155lb FAIL

135lb x1

ACCESSORIES:

INCLINED DB BENCH:

25lb x10

(35lb x6) 4x

Single Arm Tate Press:

(15lb x10) 5x

REVERSE DB CURLS:

(15lb x10) 5x

••••••••••

I'm slowly creeping back up to my old PR. I know I'll get there and I've come to grips with the fact that it will be slower going than it was in the past. Them's the breaks, kid.

I've been saying that I need to see the chiropractor for a long time now. I'm not sure I can put it off any longer. I'm in pain every day and it's getting old. I just hate going to see any kind of doctor because it always ends up leading to more things. I'll give it some more thought. 

Anyhow, it was a semi-productive night and for that, I'm thankful.

Max Effort Close Grip Bench 125lb

Like all of my other lifts, this one is less than what it used to be, but slowly getting back up there. Everything went well and felt pretty good.

WARM UPS:

BUS DRIVERS:

10lb plate x25

PLATE RAISES:

10lb plate x25

(no rest in between the bus drivers and raises)

CLOSE GRIP BENCH:

55lb x10

85lb x5

105lb x3

125lb x1

135lb FAIL

135lb FAIL

115lb x3

ACCESSORIES:

TRI. PULLDOWNS:

(60lb x12) 5x

FACE PULLS:

(Purple Band x12) 5x

CHEST PULLS:

(60lb x12) 5x

••••••••••

I was so very close to getting that 135lb! it went down controlled, and I got about halfway, maybe a little less and my left arm just lost power. This is one of the drawbacks of working out at night. By this time of day, my lower back is already wigged out and aggravated. I know that if I had tried this lift with this weight in the morning, I would have made it. I believe 135lb was my previous max. It won't be too long before that weight's in the rearview mirror.

Sometimes I get extremely frustrated with my lack of progress. I get angry because I've allowed myself to fall backwards from where I used to be. Then there are rare moments of clarity when I realize that, yes, I have regressed, but I'm still miles ahead of where I started from all those years ago and I'm still miles ahead of where so many people my age are. I'm not really doing all that badly for a beat up 45 year old mama. Through all the aches and pains and injuries and setbacks, I've never given up. I don't suppose I ever will. 

Max Effort Box Squats 215lb

I'm back over 200lbs for box squats. While not technically a PR night, I squatted more back in 2015 with the safety squat bar, it's still more than I've done recently. I will refrain from complaining. Here's what got done:

WARM UP:

BOX SQUATS:

95lb x5

MAIN LIFT:

BOX SQUATS:

95lb x10

115lb x5

145lb x3

165lb x1

185lb x1

205lb x1

215lb x1

ACCESSORIES:

GOOD MORNINGS:

(95lb x6) 2x

PALLOFF PRESS:

Black Band x10 each side

PALLOFF PRESS KNEELING:

Black Band x10 each side

PALLOFF PRESS W/VERTICAL LIFT:

Black Band x10 each side

••••••••••

I put those palloff presses at the end because I thought they'd be good for core and for hitting my crappy old back. I don't have too much to say because I said I wouldn't complain. Oh well.