Thanks for Squats

We're full of turkey, taters and pie but we didn't let that stop us from getting back in the gym! Dynamic squat night came off without a hitch. Here's what got done:

••••••••••

SQUATS:

Bar x10 wide

95lb x10

(145lb x2) 10x  (20-30 second rest between sets)

SEATED LEG PRESS:

100lb x10

(160lb x12) 3x

SINGLE LEG:

80lb x4 right leg only - left leg was a no go. Dropped the weight to 40lbs and banged out the next sets.

(40lb x10 ea. leg) 3x

CALF RAISES:

(105lb x12) 3x

ADDUCTOR / ABDUCTOR MACHINE:

SQUAT POSITION ABDUCTORS:

90lb x15

100lb x15

110lb x15

     *A little footnote on these. I used a different machine for these because it was off in the alcove and not easily seen. I didn't want to look like a fool if I couldn't pull this maneuver off! However, the weights are way off on this machine, probably because it's older and needs adjusting. It's about twice as much as what I can do on the newer machine, which is where I did the remainder of my inner/outer work, so take those weights with a grain of salt.  If you want to see the video of how to do this, just click here.

SEATED ADDUCTOR:

(50lb x5, 40lb x5, 30lb x5) 3x

SEATED ABDUCTOR:

60lb x5, 50lb x5

(50lb x10) 2x

••••••••••

     My knees were not happy yesterday because of all the standing while I was cooking and my left knee was still protesting tonight as I was squatting those last few sets. Nothing crazy, no major pain, just naggy. Right now, sitting on the couch as I type this up, my right knee has decided to join in the protest. I mean, I'm old, cranky and tired so I shouldn't expect my body parts to be any different. I think that's also why I had to drop down to 40lbs on the single leg press. I'm fairly certain I did about 60lbs the last time I did them. Oh well. I'm just happy I got a full set 10 sets at 145lbs. 

     I'm tired and really hungry so I'm going to have some leftovers. Yes, that includes pie. 

     

Boards & Boxes

     Yesterday was max effort board bench and today was max effort box squats. I"m very pleased with yesterday's effort but just sort of meh about tonight. Here's what got done:

••••••••••

Monday 11/24

DECLINE BENCH:

55lb x10

(95lb x10) 2x

BOARD BENCH:

75lb x10 (no board)

95lb x5 (no board)

125lb x3 (no board)

135lb x1 (6" board)

145lb x1 (4.5" board)

155lb x1 (4.5" board)

135lb x3 (no board)

SEATED ISOLATERAL CABLE ROWS:

30lb x12 wide

30lb x12 narrow

35lb x12 wide

35lb x12 narrow

ASSISTED PULLUPS:

75lb x4

(80lb x5) 2x

ASSISTED DIPS:

80lb x10

65lb x5

65lb x6

SEATED CHEST PRESS:

60lb x12

60lb x8, x2, x2

60lb x7, x3, x2

Tuesday 11/25

BOX SQUATS:

89lb x8

111lb x5

133lb x3

155lb x1

177lb x1

187lb x1

GOOD MORNINGS:

(111lb x10) 2x

45° LEG PRESS:

190lb x20

240lb x15

280lb x10

LYING HAMSTRING CURLS:
(80lb x10) 3x

SEATED LEG EXTENSIONS:

(120lb x10) 3x

SEATED LEG PRESS CALF RAISES:

(100lb x20) 3x

ADDUCTOR / ABDUCTOR:

(50lb x12 / x12) 3x

••••••••••

     I bought a foam block from amazon for benching because I don't like the boards that they have at the gym. This block has different slots to change the depth of it so we have a good number of options with it. It worked out well, and it was definitely worth the $20. If you want to check it out, click here.

     For the box squats, we ended up using the aerobic step platform, similar to this one below:

 They have some foam and wood boxes, but they were all just a wee bit too high. With the aerobic platform,  we could adjust the height of it by adding/subtracting risers from it. It worked out really well. If that's all that you have available in your gym, I highly recommend using it for box squats.

     My good mornings are not what they should be. I'm having an issue with the bar rolling forward as I bend. I'm going to try a wider grip the next time I do them. I think my arms are in too close, and I'm not in a good position to really push the bar into my back, and lock it into position. 

     Other than that, everything felt relatively OK. I was having some tightness in my left SI joint, for some weird reason. I think it's a trickle down from my back being super tight from those friggin rows the other day. I still wake up at night in pain from that. It's been about a week and it has improved, but it's still not 100%. I'll have a couple of days to rest now with Thanksgiving coming up. Tomorrow is our rest day normally and I'm not going to the gym on Thursday. We'll be back at it on Friday with dynamic box squats. 

     Have a happy Thanksgiving. Eat lots of good food, enjoy your family and rest up for getting back at it!

Wiped

     We finished the week strong with a plethora of squats. Here's what got done:

••••••••••

SQUATS:

Bar x10 (speed, no lock out to keep tension)

Bar x5 paused

65lb x10

(115lb x2) 12x - minimal rest. What I did was 2 reps, rest about 10 seconds w/out re-racking 3x, racked it and rested about 30 seconds. then started again. 12 total sets of 2.

65lb x10 wide

95lb x10 wide

DEADLIFTS:

(143lb x2) 6x - minimal rest between sets; about 10 seconds

RDL:

(133lb x10) 3x

SEATED LEG PRESS:

(100lb x20) 3x - played with foot placement on these

CALF RAISES (SEATED LEG PRESS):

(80lb x15) 3x - played with foot placement on these as well

SEATED HAM CURL:

110lb x12

80lb x20

••••••••••

     I had intentions of doing more hamstring curls, but I had nothing left in me. I was wiped. I'm still wiped. I came home, had my dinner, did some housework and now I'm sitting here, minutes away from being comatose. I didn't eat enough today or drink enough and my tank is riding on E. Hopefully I can get a decent night's sleep and recover a little. I don't think it's going to happen, but I can hope. The past couple of nights have been hell with back pain and I'm not sure that I can take another pain-filled, sleepless night. Anyhooo....time for tea and some mindless boob tube.

Near Death

     Tonight's bench session went well despite the abundance of broccoli in the weight room (IYKYK). Here's what got done tonight:

••••••••••

BENCH PRESS:

Bar 1.5 x10

65lb 1.5 x10

(95lb x3) 12x minimal rest between sets, about 20-30 seconds

DECLINE BENCH:

85lb x10

(95lb x10) 3x

INCLINED BENCH:

55lb x10

(65lb x10) 3x

SEATED DB PRESS:

20lb x10

25lb x7

30lb x5

35lb x5

SEATED CABLE CHEST FLY:

(70lb x12) 2x

100lb x5

120lb x2.5

••••••••••

     Frank almost let me die on that last set of inclined presses. OK, die may be a bit strong, but he did let me struggle a little before he stepped in and spotted me. My right arm just completely gave out on that last push. Me laughing uncontrollably at myself as my arm turned to a limp noodle also didn't help, but I'm placing all the blame squarely on Frank.

     We decided that instead of switching off between sets on the flat bench, I would just do all of my sets and then he would work on his. The whole point of the 12 sets of 3 is to maintain a relatively quick pace. If we're switching off and adding and subtracting plates for each of our lifts, it kind of defeats the purpose. It seemed to work out well tonight so we'll probably keep doing it this way. 

     Frank has decided that this particular program isn't to his liking so we may be diverging in our training a little. We'll keep it as similar as we can, just so our sessions are streamlined and uncomplicated but his sets/reps probably won't be staying the same as mine, which is fine. We're not conjoined twins so there's no need to do everything the same. 

     My back has been sore beyond belief since Monday. Not sore in an injured sort of way, just muscle soreness, right in the middle. During the night, while I'm sleeping, it tightens up so bad that it's been difficult to move. I don't know exactly what the hell caused this DOMS, but it was killer. It's starting to feel better though, so that's good. My legs were also in agony after Tuesday. Luckily they're starting to feel better, just in time for leg day again, insert massive eye roll.

Sum-Oh My Gawd

     Tonight was a tough one. It was max effort sumo deads - not something I usually do. They were awkward, they were difficult and they kicked my ass. Here's what got done:

••••••••••

SUMO DEADS:

89lb x8

155lb x5

199lb x3

219lb x1

155lb x3

BARBELL GOOD MORININGS:

(89lb x10) 2x

FRONT FOOT ELEVATED SPLIT SQUATS:

7" box height

(20lb x10 ea. leg) 2x

KB WALKING LUNGES:

20lb per hand:

x4 ea. leg

x6 ea. leg

25lb per hand:

x6 ea. leg

CABLE LAT PULLDOWNS:

70lb x10

85lb x10

70lb x10

SEATED ROWS:

(85lb x5) 3x

STANDING ADDUCTORS:

35lb x10 ea. leg

41lb x10 ea. leg

47lb x10 ea. leg

STANDING ABDUCTORS:

(47lb x10 ea. leg) 3x

HANGING KNEE RAISES:

12, 3x

••••••••••

     My legs and I are absolutely wiped. I didn't feel very confident with those sumos. Like I said, I think I've only done them once, maybe twice, before. At first, they felt very weird on my knees and I didn't know if I would continue on, but I think I was just set up wrong. These surely hit my weak inner thighs. I was expecting a lower max than my conventional but they weren't too much lower so I wasn't all that disappointed. I feel good that I've identified my weak areas and that I can acknowledge that without feeling defeated. I won't lie, it's upsetting at times to know that I'm not as strong as I should be, but I know that it's 100% in my hands to change. It's in my control which means there's hope. 

     I'm up to 12 hanging knee raises. I realize that seems like a small, insignificant thing, but it's not. It means my grip is getting stronger. It means my forearms are getting stronger. It means my core is getting stronger. It means I am getting stronger. Bit by bit I will work my way towards that competition next winter. Will I win? I doubt it. But maybe I can consider it a win just to be strong enough to enter. 

     That's all months and months away. Right now, It was a win to not fall down in the parking lot on the way back to the car. I'll take it!

     

DB BENCH PR!!!

     I do believe I hit a new PR on the DB bench press! I don't have too much to say, let's get right to it:

••••••••••

DB BENCH MAX EFFORT:

20lb x8

30lb x5

40lb x3

45lb x2

55lb x2

60lb x1.5

(55lb x3)

DB BENT ROW:

25lb x15 narrow

25lb x10 wide

25lb x15 narrow

SEATED CHEST PRESS:

50lb x15

60lb x10

70lb x6

STANDING CABLE FLY:

High: 35lb x10

Mid: 35lb x8, x2

Low: 30lb x5, x3, x2

SEATED CHEST FLY:

90lb x10

90lb x8, x2

90lb x6, x2, x2

HANGING KNEE RAISES:

11, 3x

••••••••••

     I know that the DB bench isn't a major lift to a lot of people, but being able to press the 60's definitely lifts my spirits. I wasn't sure I would be able to do it. My hands were sweaty and I was nervous because there was a lot of people around. But I rolled back onto the bench, set myself, and got those damn things up. Very proud of myself tonight. 

     I need to work on my back, so I'll be doing more of the DB rows - they always seem to help me out. I'm learning to take it easier on myself and not knock myself down so much. It only took me 10+ years to finally figure out that I should be my biggest support system, not my biggest critic. Better late than never, I suppose. 

     Tomorrow is max effort sumo dead so I need to watch some instructionals on that. It's a lift that I've never really worked on. 

🎝🎜 It's my most favorite-est day of the week. 🎝🎜

     I sung that title in my head to the tune of "It's the Most Wonderful Time of the Year" as I wrote it. I hope you go back and sing it to yourself for the full effect. While you bask in the glow of leg day happiness, here's what got done tonight:

••••••••••

BACK SQUATS:

Warm up:

Body Weight squats

Body weight squat jumps

95lb paused x5

95lb x5

(135lb x2) 8x

DEADLIFTS:

133lb x6

(199lb x2) 4x

SEATED LEG EXTENSIONS:

(120lb x10) 3x

LYING HAMSTRING CURL:

110lb x7

110lb x5

80lb x10

SEATED LEG PRESS:

SINGLE LEG:

(60lb x9 ea. leg) 2x

CALF RAISES:
(Done on seated leg press)

(60lb x20) 2x

••••••••••

     I am absolutely wiped. Everything felt good, no pain or discomfort. We had been in a rut with the seated hamstring curls so we switched it up with the lying one tonight. They definitely hit different and I'm obviously not quite as strong there. 

     I liked doing the calf raises on the leg press machine. Anytime I can do more than one thing at a machine, I'm a happy girl. The less moving around I have to do, the better. I still need to do more single leg work. I'll be working on that next week. 

     I ate pretty good today, and managed to get in more protein than I usually do. All I can do is try to make each day better than the previous; I think I managed that today. Now it's tea time. 

Getting Caught Up

     I've been lax in updating my logs. I know, all 15 of you are deeply disappointed in me and I extend my deepest, most sincere apologies. I'm going to list all of the past 2 days' plus tonight's training log.  But wait, my astute readers are probably saying that there should be 4 days plus tonight. You would be correct, however, we had a family emergency and missed Monday and Tuesday of this week. Hopefully, your disgust in my laxness will subside as you read through tonight's post. Let's wait no more, here's what got done:

••••••••••

Thursday 11/6

DYNAMIC BENCH:

(105lb x3) 10x

SEATED DB PRESS:

30lb x5

35lb x4

30lb x5

CHEST SUPPORTED T / STANDING Y:

(10lb x10 / 10lb x10) 3x

STANDING CABLE FLY:

High - 35lb x10

Mid - 25lb x15

Low - 30lb x6, x4

SEATED REAR CABLE FLY:

80lb x10

80lb x6, x4

70lb x5, x2, x3

FRIDAY 11/7

DYNAMIC SQUATS:

(125lb x2) 10x

DYNAMIC DEADS:

(177lb x2) 5x

ELEVATED SPLIT SQUAT:

(weight per hand)

(18lb x10 ea. leg) 2x

SEATED HAMSTRING CURLS:

(100lb x12) 3x

LEG EXTENSIONS:

(100lb x12) 3x

THURSDAY 11/13

DYNAMIC BENCH:

55lb wide/mid/ narrow x10 ea.

(105lb x3) 8x

*I screwed up and should've gone 5lbs heavier. That's what I get for not looking back at my notes!

SEATED O.H. PRESS:

65lb x5

75lb x5

(75lb x4) 2x

CABLE NEUTRAL GRIP FRONT RAISE:

(15lb x10) 3x

CABLE UPRIGHT ROW:

(15lb x10) 3x

CABLE HIGH FACE PULL:

(30lb x10) 3x

The video that I used as inspiration for this stuff can be found here.

HANGING KNEE RAISES:

10 3x

••••••••••

     I feel like I could've done more tonight. Frank doesn't think I'm doing enough to get stronger and doesn't think that what I'm doing is going to benefit me at all. I'm on the fence. My numbers are going in the right direction on the big lifts and even on the smaller accessories. I think I just have to trust the process right now. I know that I do need to add in more core work because that's a weak area for me. This is a 12 week program so I have nothing to lose by giving it a go for the full run and then seeing what progress I've made.

     I also still struggle on the daily with food. At this point, I feel like that's a lost cause. It's frustrating beyond words. I've downloaded numerous meal plans but they all fall short of satisfying me. I'm constantly hungry. And this isn't boredom disguised as hunger. This is true hunger pangs hunger. It feels like my stomach is echoing with emptiness when I wake up in the morning and no matter what I do, it never fills. Of course, this means I turn to quick, snacky foods that are 100% not good for me and do almost nothing to help me feel full. Anyone who knows me knows that I have battled food my entire life. I think about it constantly, beat myself up over my choices constantly, and let myself down constantly. It wears on me and I'm tired. 

     Anyhoo...I just had an enormous pork chop for dinner with some green beans and rice. Yes, I'm still hungry. I'm going to have a hot cup of tea and play a game to keep my mind busy.

Acid Trip

     Coffee, oh coffee, why do you hate me so? Your creamy caffeinated goodness winds through my mind but your acidity regurgitates through my esophagus with fiery abandon. I'm limited to one cup a day - in the morning. I know I should never have any in the afternoon, but damn, I wanted a cup this afternoon. I had one and immediately regretted my decision. It made working out less than pleasant, but I got it done. Here's the notes for tonight:

••••••••••

MAX DEADLIFT:

89lb x8

133lb x5

155lb x5

175lb x1

199lb x1

219lb x1

229lb x1

234lb x1

*NEW PR!!!!!

GOOD MORNINGS:

(80lb x10) 2x

BACK RAISES:

10lb x10

(25lb x10) 2x

SEATED BACK EXTENSIONS:

70lb x10

90lb x10

110lb x10

ROTARY TORSO:

(70lb x20 ea. side) 3x

••••••••••

     I am FINALLY able to post a NEW PR!! I have broken my plateau on the deadlift to get that 234lb. I've very happy with that. My grip was giving out big time, but I locked it out and managed to lower it without losing it. I don't drop my weights. I use the eccentric as part of the lift. 

     I don't really have much else to say. I mean, aside from acid reflux kicking my ass, everything went well. I'm tired, have a slight headache, but I'm good. I could play the game of imagining where I would be if I had never stopped, but what good would that do? The facts are the facts. It's a fact that I did stop training for a while and I did slide backwards and get out of shape. It's also a fact that I am working my ass off to regain what I lost. I've gotten my discipline back, and my motivation and my drive. I could beat myself up for stopping, but I can also show myself some grace and cut myself a wee bit of slack. 

     I just finished dinner and I'm gonna rest a bit now, maybe have a cup of tea or treat myself to some homemade pudding. I've earned it. 

I'm Inclined to Agree

     Tonight's max effort lift was the close grip incline bench. After a little hiccup in the order of events, we got stuff done. Here's what we did:

••••••••••

SEATED LAT PULLDOWNS:

70lb x10

(85lb x10) 2x

LAT PRAYERS:

35lb x10

(30lb x10) 2x

CLOSE GRIP INCLINED BENCH:

45lb x8

65lb x5

75lb x3

85lb x1

95lb x1

105lb x1

115lb x1

105lb x3

*The last one was ugly as hell, but I'm counting it. Ugly reps still count!

SEATED NARROW ROW:

70lb x12

(75lb x12) 4x

SEATED WIDE CABLE ROWS - SINGLE ARM:

25lb x10

(30lb x10) 2x

••••••••••

     I'll tell ya, I don't know what it is about having to pivot when someone is on the equipment that you need, but it really screws me up. I wanted to start with the incline but someone was on it, so we began with some accessories. I was worried that by the time we got to the bench, I wouldn't have much strength left, but I think it went pretty OK. I'm actually kind of pleased with the 115lb. 

   I also tried to be very mindful of activating my lats on the accessories and not utilizing my arms too much. I think I did well on that too. 

     Not too much else to say about any of it, so now it's off to rest and have some tea (and think about tomorrows' max deadlifts).

Fridays Are Still For Squats!

     I forgot to upload Friday's session. So here it is, a few days late. I'm keeping it separate from tonight's (Monday) work so it's easier for me to look back and keep track of weights. Here's what we did last Friday:

••••••••••

SQUATS:

95lb x5

95lb x2 (5 second pause)

(115lb x2) 12x

DEADLIFTS:

(133lb x2) 6x

24" STEP UPS:

(20lb x10) 2x

20lb x7

45° LEG PRESS:

80lb x10

(230lb x10) 2x

*I played with foot placement to mix it up a little bit.

SEATED HAMSTRING CURL:

(100lb x10) 3x

LEG EXTENSIONS:
(100lb x12) 3x

MULTI HIP MACHINE:

INNER:

29lb x10

(35lb x10) 2x

OUTER:

(35lb x10) 2x

••••••••••

     Seeing as how this was 3 days ago, I really don't remember anything much about it lol. I mean, I know I did it and I know everything went well but nothing really important stands out in my mind. 

     I did those first 95lb squats to warm my knees up a bit and it seemed to help kind of "stretch" things out. I do remember that by the end of the session, I was toast and I just could not get in a last set of outer thigh.