Adena Posted March 26, 2010 Author Share Posted March 26, 2010 3/23/10-3/24/10 Standing Overhead Press Day SOHP: 1x3x501x3x551x2x65 BOR: 2x12x651x10x65 One Arm DB Press: 3x12x20 (right arm)2x8x20 (left arm)1x6x20 (left arm) Assisted Pull-Ups & Chin-Ups Deadlift Day Deadlift: 1x3x1351x3x1551x3x175 Good Mornings: 5x12x105 Hanging Leg Raises 3x10 hanging from my hands on a pull-up bar3x20 with my forearms resting Various Planks Plate pinches for each hand Tonight is Bench Day, and tomorrow I'm going to find out my 1RM in squat. Link to comment Share on other sites More sharing options...
Adena Posted March 29, 2010 Author Share Posted March 29, 2010 Bench Day Bench Press: 1x3x751x3x851x3x95 J & Press: 1x12x451x12x651x10x651x8x65 (I'm still learning proper form for this. It's kind of a weird lift. Aaaaand...my boobs get in the way.) DB Press: 2x12x25lb dumbbells1x10x25lb dumbbells Dips: 1x8xBW1x6xBW1x4xBW Push-Ups: 2x101x9 Squat Day Squats: 1x3x1351x3x155 One attempt at 165. I did not go all the way to parallel out of some kind of irrational fear, so I didn't count it. Then I waited about three minutes and attempted 165 again. I went slightly below parallel, and could not go all the way up. Since I lifted 160 from below parallel a couple weeks ago, I'm considering 160 my 1RM for now. I still think it's really weird I couldn't lift 165, but I hadn't eaten much that day. I'm kicking myself for not just grabbing some food before heading to the gym. Oh, well. Box Squats: 3x12x105 Lunges with 25 lb plate held overhead (Those always get me some weird looks, ha.) Leg Press: 3x15x260 Leg Curl: 1x12x503x10x65 Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 30, 2010 Share Posted March 30, 2010 Awesome as always! Link to comment Share on other sites More sharing options...
Adena Posted March 30, 2010 Author Share Posted March 30, 2010 Awesome as always! Awwww, thanks! Link to comment Share on other sites More sharing options...
Adena Posted April 2, 2010 Author Share Posted April 2, 2010 Week of 3/30 SOHP Day SOHP: 1x5x501x3x551x3x65 BOR: 1x15x651x12x651x10x65 One Arm DB Press: 3 sets with 20lb dumbells for each arm Assisted Pull-Ups and Chin-Ups Deadlift Day Deadlifts: 1x5x1451x3x1651x2x185 My left hand kept slipping on the last set. I pretty much dropped the weight once I got to the top, then repositioned my grip, got the weight all the way up, and my left hand slipped again. I really need chalk. And more grip work. Good Mornings: 3x12x105 Fireman's Walk with 50lb dumbells Hanging Leg Raises with my arms fully extended above me (in the hopes that this will help my grip somewhat) Plate pinches Various planks Link to comment Share on other sites More sharing options...
medman Posted April 2, 2010 Share Posted April 2, 2010 These are some kickass numbers! I don't know if I'm remembering this right, but are you 5'1"? Link to comment Share on other sites More sharing options...
Adena Posted April 2, 2010 Author Share Posted April 2, 2010 Yes, I'm 5'1" and I actually lost a teeny bit of my pudginess, so now I weigh 127. Thanks for all the support! (I think I may be an easy-gainer.) Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 2, 2010 Share Posted April 2, 2010 wow i love reading these numbers. you're so strong and this is so inspiring! Link to comment Share on other sites More sharing options...
medman Posted April 3, 2010 Share Posted April 3, 2010 Yes, I'm 5'1" and I actually lost a teeny bit of my pudginess, so now I weigh 127. Thanks for all the support! (I think I may be an easy-gainer.) Good job getting the body fat down! I can only imagine how impressive it is to see you lifting so huge at 5'1"! PS I just saw your message on my log...you're right, we're at similar body weights and strength levels! Is this the first time you've done an organized lifting program? Are you taking any supplements? I'm totally down for the friendly competition/being online gym buddies Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 3, 2010 Share Posted April 3, 2010 You are my hero. You're so awesome! It must be so cool to see you throw such heavy weights around! Link to comment Share on other sites More sharing options...
Adena Posted April 5, 2010 Author Share Posted April 5, 2010 Oh my gosh, you guys are going to make me blush! I think I have a really good training program going on. I've even inspired my boyfriend to follow the same training program. It's called Jim Wendler's 5 / 3 / 1 and I think there's a pretty descriptive article about it on T-Nation somewhere. I don't take supplements of any kind, just a B-12 sublingual and vitamin D until the sun comes out. Sometimes I have a cup of soymilk after training. Mostly I just try to eat a lot. The only thing I've tried recently is moving toward a more organic/whole foods type of diet, at least most of the time. A lot less dessert, and a little more chickpeas, lentils, quinoa, brown rice, tofu, tempeh, and seitan. I'm really not doing anything special, just working hard and chowing down! Link to comment Share on other sites More sharing options...
Adena Posted April 5, 2010 Author Share Posted April 5, 2010 Bench Day Bench Press: 1x5x801x3x901x1x100 I really couldn't lift it all the way on the last rep, a bad sign since last week my 1RM was 105. I realized I've been working on having a more neutral grip though, so that might be all it is. My grip used to be too wide. Ah, well. J & Press: 1x12x651x10x651x8x65 (something like that) DB Chest Press: 1x12x25 lb dumbells1x10x25 lb dumbells1x8x25 lb dumbells Dips: 1x10xBW1x8xBW1x6xBW Push-Ups: 1x101x91x7 Squat Day Squats: 1x5x1251x3x1401x2x160 Box Squats: 3x12x105 Lunges with 25lb plate overhead Leg Press: 3x12x280 Leg Curl: 3x12x65 Link to comment Share on other sites More sharing options...
chewybaws Posted April 5, 2010 Share Posted April 5, 2010 I really like your routine, I think I'm gonna try something similar once I'm done with this block of stronglifts. Is it 4 days/week you workout? Where did you get the routine?EDIT: Forget that last question. just read the 2nd last post lol Link to comment Share on other sites More sharing options...
Adena Posted April 7, 2010 Author Share Posted April 7, 2010 Yes, it's a four day split. The first day is Standing Overhead Press, the second day is Deadlift, the third day is Bench, and the fourth day is Squat. And you can do whatever assistance exercises you feel like for each day, so I just picked a few things that I thought would work. You're supposed to have a rest day in the middle, and two rest days after the fourth training session. I ended up with a Tuesday/Wednesday Friday/Saturday split because my squat sessions take a lot of focus, and I like having a nearly empty gym, so Saturday is perfect for that. Link to comment Share on other sites More sharing options...
Adena Posted April 8, 2010 Author Share Posted April 8, 2010 Deload Week For those of you just tuning in to my training log, a deload week is when you intentionally lift less than you can to give your muscles a bit of a break. You can't lift heavy 100% of the time! Next week I'll be back to throwing around heavy weights. Standing Overherad Press Day SOHP: 3x5x45 BOR: 3x10x55 One Arm DB Press: 3x10x15 for each arm Assisted Pull-Ups and Chin-Ups Side note: I consider pull-ups to be the ones with an overhand grip, and chin-ups to be the ones with an underhand grip. My boyfriend says I'm weird and nobody calls them that except me. I guess that's all right with me. Deadlift Day Deadlifts: 1x5x801x5x1001x5x120 Good Mornings: 5x10x95 Farmer's Walks with 50 lb dumbbells Plate pinches Hanging Leg Raises, hanging from my hands from a pull-up bar to strengthen my grip Various planks Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 8, 2010 Share Posted April 8, 2010 Awesome on the farmers walks! I still need to start doing those. Link to comment Share on other sites More sharing options...
MaryStella Posted April 8, 2010 Share Posted April 8, 2010 awesome to see you lifting so heavy. i like your workouts! Link to comment Share on other sites More sharing options...
Adena Posted April 8, 2010 Author Share Posted April 8, 2010 Thanks, everybody! Maybe I'll get up the gumption to compete someday... Link to comment Share on other sites More sharing options...
medman Posted April 9, 2010 Share Posted April 9, 2010 Keep up the good work! Can't wait to see what you're lifting next week! Link to comment Share on other sites More sharing options...
Adena Posted April 16, 2010 Author Share Posted April 16, 2010 Week of April 13, 2010 Standing Overhead Press Day SOHP: 1x5x501x5x551x3x65 Bent Over Rows: 3x12x65 One Arm Dumbbell Press: 1x15x201x12x201x10x20 (right arm) 1x12x201x10x201x8x20 (left arm) Assisted Pull-Ups & Chin-Ups Various planks Deadlift Day Deadlift: 1x5x1351x5x1551x5x175 I still haven't bought any chalk, but I brought my straps. I felt pretty strong on the second set, so I thought I'd use my bare hands like normal, and it never slipped on that last set. I readjusted my grip a few times when I brought the bar back down, but I wasn't dropping the bar like the last time I tried 185 without chalk. I hope this is a sign my grip is getting a bit stronger. Good Mornings: 5x12x105 Farmer's Walks with 50 lb dumbbells Plate Pinches with two five lb plates, each hand held as long as possible...I'm averaging about 30 seconds for the right hand and 15 for my left. Hanging Leg Raises, arms fully extended above me, hanging from a pull-up bar. This helps me work on grip. Even after all those farmer's walks and plate pinches, I was able to hold on for eight slow leg raises, which is an improvement over last week. Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 17, 2010 Share Posted April 17, 2010 Why did you put a frownie after that last set of SOHP? Does it mean you worked till failure? Hanging Leg Raises, arms fully extended above me, hanging from a pull-up bar. This helps me work on grip. Even after all those farmer's walks and plate pinches, I was able to hold on for eight slow leg raises, which is an improvement over last week.Wow. Seriously. I read that and said "damn!" outloud. Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 17, 2010 Share Posted April 17, 2010 Awesome work on the grip! Link to comment Share on other sites More sharing options...
medman Posted April 18, 2010 Share Posted April 18, 2010 I hear you on the overhead presses - they've been causing me trouble lately. Nice deadlift!! Link to comment Share on other sites More sharing options...
Adena Posted April 19, 2010 Author Share Posted April 19, 2010 Why did you put a frownie after that last set of SOHP? Does it mean you worked till failure? Hanging Leg Raises, arms fully extended above me, hanging from a pull-up bar. This helps me work on grip. Even after all those farmer's walks and plate pinches, I was able to hold on for eight slow leg raises, which is an improvement over last week.Wow. Seriously. I read that and said "damn!" outloud. I was mad because I was supposed to do five reps and I haven't been able to this week. I guess I haven't gotten THAT much stronger this time around. Thanks for being impressed, haha. Makes my day. Link to comment Share on other sites More sharing options...
Adena Posted April 19, 2010 Author Share Posted April 19, 2010 (edited) Bench Day Bench Press: 1x5x701x5x801x3x95 Why can't I do five reps of this weight yet? Must be time to start taking in more calories! J&Press: 1x10x651x8x651x6x65 I'm still working on getting deeper on these. Anybody ever do J&Presses? It looks like a J, thus the name. You bring the bar down, scoop it toward your chin, then push up. My powerlifting buddy told me they were his number one assistance exercise for improving bench. DB Chest Press: 1x12x25 lb dumbells2x10x25 lb dumbells Dips: 1x10xBW1x8xBW1x6xBW Push-Ups: 1x101x81x6 Kind of pathetic on the push-ups lately. I guess since I do them last, I'm pretty tired at this point. Squat Day Squats: 1x5x1151x5x1351x3x150 Aargh! I'm not improving as fast anymore. Well, for the next four week phase I'll use the same assumed 1RM and maybe I can get five reps of this weight. I have to say, this last set was really fun, even though I couldn't squat one more time. On the last squat I went pretty deep and felt like I wouldn't make it, then said something along the lines of "BLAAAAARCHGH!!!" (in my head, not out loud) and forced my way back up. I decided I might burst a blood vessel if I tried one more, so I racked it. The guy at the leg press was staring at me kind of funny. Box Squats: 3x15x105 Lunges with 25 lb plate overhead Leg Press: 3x12x280 Leg Curl: 3x15x65 On Sunday it was so dang nice out I went for a leisurely 30-35 minute run. I've mostly been doing sprints on my non-lifting days, so it was really nice to just do a long run outside. Tonight I'm planning on doing some HITT, then tomorrow, back to lifting heavy! Edited April 20, 2010 by Adena Link to comment Share on other sites More sharing options...
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