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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 16, 2010 9:35 pm 
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Elephant
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Why did you put a frownie after that last set of SOHP? Does it mean you worked till failure?
Adena wrote:
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.

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 Post subject: Re: Adena gets strong!
PostPosted: Sat Apr 17, 2010 10:13 am 
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Stegosaurus
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Location: San Jose, CA
Awesome work on the grip!

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 Post subject: Re: Adena gets strong!
PostPosted: Sat Apr 17, 2010 7:24 pm 
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Gorilla
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Posts: 722
Location: Ontario
I hear you on the overhead presses - they've been causing me trouble lately. Nice deadlift!!


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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 19, 2010 5:26 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
vivalasvegans wrote:
Why did you put a frownie after that last set of SOHP? Does it mean you worked till failure?
Adena wrote:
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.


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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 19, 2010 5:36 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Bench Day

Bench Press:

1x5x70
1x5x80
1x3x95 :x :x :x Why can't I do five reps of this weight yet? Must be time to start taking in more calories!

J&Press:

1x10x65
1x8x65
1x6x65

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 dumbells
2x10x25 lb dumbells

Dips:

1x10xBW
1x8xBW
1x6xBW

Push-Ups:

1x10
1x8
1x6

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:

1x5x115
1x5x135
1x3x150

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!


Last edited by Adena on Tue Apr 20, 2010 10:08 am, edited 1 time in total.

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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 19, 2010 6:17 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
I was curious and googled the J&Press, didn't find much. It sounds neat though!

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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 22, 2010 3:38 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Week of 3/20/10

Standing Overhead Press Day

SOHP:

1x3x55
1x3x65
1x2x70

BOR:

1x15x65
1x12x75
1x10x75

One Arm DB Press:

I can't really remember, but I used 25 lb dumbells and didn't really have any notable improvement here.

Assisted Pull-Ups & Chin-Ups

Deadlift Day

Deadlift:

1x3x145
1x3x165
1x5x185

Look out, Medman, I'm coming for you!

Good Morning:

1x15x105
4x12x115

Farmer's Walks with 50 lb dumbells

Plate Pinches with two 5 lb plates in each hand

Hanging Leg Raises:

2x8
1x6


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 Post subject: Re: Adena gets strong!
PostPosted: Thu Apr 22, 2010 4:08 pm 
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Stegosaurus
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Posts: 3588
Location: San Jose, CA
Adena wrote:
Look out, Medman, I'm coming for you!


This made me chuckle - love the competition.

You are doing great as always!

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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 26, 2010 10:10 am 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Bench Press Day

Bench Press:

1x3x75
1x3x90
1x3x100 :)

Hit my target! I didn't go above and beyond, but hitting my target seems to be the best I can expect for upper body movements, so I'm satisfied...for now.

J & Press:

1x8x65
2x6x65

DB Press:

1x15x25 lb dumbbells
2x12x30 lb dumbbells

Ok, so I don't know how you spell dumbbells. Or is it dumbells?

Dips:

1x10
1x7
1x6

Push-Ups:

1x10
1x8
1x6

I've been seeing a chiropractor for the last month or so, and my progress exam is tomorrow. They'll let me know if I need to keep coming in three times a week or if we can slow the frequency of adjustments. I've been having so much trouble keeping up with everything since the adjustments take up some of my time during the day, then I go back to work and have to make up my time, and then it's later by the time I get off work and head to the gym. I'm thinking I might slow my strength training sessions for a while, just go in three times a week and see how that goes. That way I'll have more days open for cardio, which I'm really wishing I had more time for these days.


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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 26, 2010 10:26 am 
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Stegosaurus
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Posts: 3588
Location: San Jose, CA
Yay on the 100 bench press!

Best of luck with readjusting your schedule. If you are wanting to do more cardio then I say do it! :)

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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 26, 2010 10:27 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
P.S. I never know if it is dumbells or dumbbells either. My spellcheck seems to say dumbbells is correct, but it looks funny. I suppose I could look it up but I'm lazy like that.

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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 26, 2010 1:29 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
lobsteriffic wrote:
Yay on the 100 bench press!

Best of luck with readjusting your schedule. If you are wanting to do more cardio then I say do it! :)


Thanks!

I really miss cardio. Well, I do some, I just don't feel like it's enough. I've been having fun with HIIT lately, but I almost never have time in my schedule to do a nice, relaxing distance run. Also, I figured out that for the last several years I've had the bad habit of snoozing in front of the TV almost immediately after eating supper. From now on, I'm going to try to putter around my apartment in the evening instead, just so I have some time to digest before I sleep. I'm kind of running out of ideas of where my belly came from, so I'm going to try a few changes. I suppose I could just admit that being a fat powerlifter is my destiny and embrace the belly, but I'm not quite ready to do that yet!


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 Post subject: Re: Adena gets strong!
PostPosted: Wed Apr 28, 2010 10:09 am 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Went back for my progress exam at the chiropractor, and although my back's not perfect, it has definitely improved since I've been going in. I'm still in pain, but I can tell my range of motion is better, so that's good. I'm going to go in twice a week for the next month, have another progress exam, and then hopefully be able to go in less often.

Squat Day

Squats:

1x3x125
1x3x140
1x3x160 :D

Box Squats:

3x12x115

Lunges with 25 lb plate

Leg Press:

3x15x280

Leg Curl:

3x15x65

Planks with shorter rest periods


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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 30, 2010 1:22 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
[b]Overhead Press Day[b]

SOHP:

1x5x55
1x3x60
1x2x70 :D

BOR:

1x12x75
2x10x75

One Arm DB Press:

Right Arm: 1x15x20, 1x8x25, 1x7x25
Left Arm: 1x8x20, 1x5x25, 1x4x25

Assisted Pull-Ups and Chin-Ups


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 Post subject: Re: Adena gets strong!
PostPosted: Tue May 04, 2010 1:24 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Deadlift Day

Deadlift:

1x5x155
1x3x175
1x3x195 :D

Good Morning:

1x12x115
4x12x120

Farmer's Walks with 50 lb dumbbells and Plate Pinches

Hanging Leg Raises:

1x10xBW
2x8xBW

Planks

Bench Press Day

Bench:

1x5x85
1x3x95
1x1x105 :(

J & Press:

2x8x65
1x7x65

Dips:

1x12xBW
1x9xBW
1x6xBW

Push-Ups:

1x10
1x9
1x8

Ok, I need to start doing stuff that real powerlifters do. I'm going to do negatives, and start using chains and bands. Maybe even some board presses. Obviously what I'm doing is not working. It's also kind of hard for me to get around to preparing enough food so I can really stuff my face every day, too, but I'm going to try to do better on that during the next four week phase.

Oh well, tonight is Squat Day, which always cheers me up.


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