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 Post subject: Re: Adena gets strong!
PostPosted: Wed Feb 23, 2011 4:30 pm 
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Stegosaurus
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Posts: 3588
Location: San Jose, CA
It's so much nicer to have a kitchenette and not have to eat restaurant food for every meal of every day.
I wouldn't know what to expect from Paris for vegan food, but I think I would like to eat baguettes every day. :)

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 Post subject: Re: Adena gets strong!
PostPosted: Sat Feb 26, 2011 3:26 am 
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Location: Austin, TX
Sounds like quite the adventure!

Welcome back! :)

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 Post subject: Re: Adena gets strong!
PostPosted: Mon Feb 28, 2011 11:15 am 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Well, for the remainder of my week I did the following:

Bench Day on Wednesday

Bench Press:

1x5x45
1x5x65
1x5x75
1x9x85
1x9x80
1x10x75
1x11x70
1x11x65

Push-Ups:

1x10
1x8
1x7

I was losing steam, so I called it a day.

Deadlift Day on Friday

Deadlift:

1x5x135
1x5x175
1x5x185
1x2x195

I had a bit of pain in my right knee during my second to last set, and then during the second rep of my last set it was suddenly a lot worse, so I stopped even though my back and my grip were still doing fine. I think it might just be a stance thing so I'll concentrate on that next time.

Rack Pulls:

3x2x235

Assisted Wide Grip Pull-Ups:

3x5

Farmer's Walks:

3 sets with a 45 lb plate in each hand

Plate Pinches:

3 sets each hand

I thought my cold was still hanging on, so I sacrificed the cardio all week. I think I might step into the gym tonight just to do some quick cardio, then tomorrow back to lifting.


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 Post subject: Re: Adena gets strong!
PostPosted: Wed Mar 16, 2011 3:08 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
It's been a while since I've updated my blog. The last two weeks since I got back from my vacation I got sick twice, once with an epic cold, once with some kind of stomach thing going around my office. So I've had a rough time getting back to the ol' routine. I'm just starting fresh this week, since I've been able to once again shovel in the food and am feeling more like my old self.

Squat Day

Assumed 1RM: 195

I started out with a few leg and hip stretches.

Parallel Squat:

1x5x45
1x5x125
1x5x145
1x5x165

Oly Squat:

3x5x135

Lunges with 35 lb plate held overhead:

3 sets

Foam Rolling

Bench Day

My legs were pretty sore from squatting the previous day, so I started out foam rolling for a while. I don't think it was enough.

Bench:

1x5x45
1x5x70
1x5x80
1x5x95

Then a pyramid down:

1x6x90
1x7x85
1x8x80
1x10x75
1x11x70

Push-Ups:

2x10
1x9

Assisted Chin-Ups:

1x10
1x7
1x5

More foam rolling. This usually helps, but I think after taking some time off due to being sick, I'm just not used to lifting yet. It should wear off soon.


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 Post subject: Re: Adena gets strong!
PostPosted: Thu Mar 17, 2011 12:11 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
As always some nice weights going on in here!

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 Post subject: Re: Adena gets strong!
PostPosted: Mon Mar 21, 2011 10:02 am 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Thanks, MaryStella!

On Thursday I ran sprints outside in my green shorts and green running shoes in honor of St. Patrick's Day.

Deadlift Day

Deadlift:

1x5x135
1x5x160
1x5x185
1x5x210

Rack Pulls:

3x3x235

Assisted Wide Grip Pull-Ups:

3x5
1x3

Farmer's Walks with a 45 lb plate in each hand:

3 sets

Plate Pinches with two 5 lb plates pinched between my thumb and fingers:

3 sets each hand

My bodyweight is 139.


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 Post subject: Re: Adena gets strong!
PostPosted: Wed Mar 23, 2011 5:42 pm 
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Gorilla

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

Started out the day with leg and hip stretches.

Parallel Squat:

1x3x45
1x3x135
1x3x155
1x3x175

Oly Squat:

1x5x135
1x4x135
1x5x135

That was weird...I think during the second set, I shot down way too fast during the fifth rep, and that's why I couldn't make it up. I had to dump the weight behind me onto the safety bars. One of the guys in the Power Room complimented me for dumping it the right way. That was kind of funny. I was still pretty embarrassed.

Lunge with 35 lb plate held overhead:

2x8 lunges on each side
1x6 lunges on each side

I forgot all about foam rolling, but this week I am much less sore. Well, at least from lifting. Yesterday morning I slipped down the stairs while carrying my breakfast and my back and neck are all sore from that. My breakfast went all over the place. It was like a tofu scramble hurricane. Miraculously, my oatmeal bowl landed upright and just shifted around inside the bowl a little, so at least I managed to eat half my usual breakfast before I went to work. I was still pretty grumpy, though.


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 Post subject: Re: Adena gets strong!
PostPosted: Wed Mar 23, 2011 5:47 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Glad you are okay - I would be grumpy too if there was a tofu hurricane.

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 Post subject: Re: Adena gets strong!
PostPosted: Fri Mar 25, 2011 10:06 am 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Haha, yeah, I'm over it. My back sure is sore from that fall, though.

Bench Day

Bench Press:

1x3x45
1x3x75
1x3x90
1x6x100 (no spotter at all, but I wasn't even nervous about attempting the last rep: a good sign) :)

1x8x90
1x10x85
1x11x80
1x10x75
1x12x70

Bent Over Rows:

1x10x95
1x8x95
1x7x95

Push-Ups:

1x12
1x10
1x8

Assisted Pull-Ups:

1x10
1x6
1x5
1x4

This was the best bench day I've had in I think, over a year. I thought I was starting to gain a little momentum from including that pyramid down before I went on my honeymoon. Then when I came back I sort of had a slow start from taking so much time off, but I've gotten back to where I was right before we left. So, that's a good sign.

Today's BW: 142


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 Post subject: Re: Adena gets strong!
PostPosted: Fri Mar 25, 2011 10:39 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Yay on the bench!

Do you do your bent over rows with your torso at 90 degrees?

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 Post subject: Re: Adena gets strong!
PostPosted: Mon Mar 28, 2011 10:04 am 
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Gorilla

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

Do you do your bent over rows with your torso at 90 degrees?


No, I do about a 45 degree angle.


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 Post subject: Re: Adena gets strong!
PostPosted: Thu Mar 31, 2011 7:25 pm 
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Gorilla

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

Deadlift:

1x3x135
1x3x170
1x3x195
1x3x220

Rack Pulls:

3x3x245

Assisted Wide Grip Pull-Ups:

1x8
1x5
1x4
1x3

Farmer's Walks:

We had new farmer's walk bars in the power room today, so I tried them out! They were extremely light, which I didn't expect. I just added 50 lb to each bar and did three sets. They're a lot more awkward than just gripping plates and walking with them.

Plate Pinches:

3xtwo 5 lb plates pinched between each hand, as long as I can hold on before they drop.


Squat Day

Parallel Squat:

1x5x45
1x5x145
1x3x165
1x2x185

Oly Squats:

1x5x145
2x3x145

Lunges with a 35 lb plate held overhead:

1 set

Lunges with a 45 lb plate held overhead:

2 sets

Bench Day

Bench Press:

1x5x45
1x5x85
1x3x95
1x4x105 :D
1x8x90
1x10x85
1x11x80
1x12x75
1x13x70

I think the pyramid down is really working for me. I had to leave the gym early as my husband and I are going to go on a double date with some other newlyweds, and I was too excited to get home and get ready to continue my usual training regimen for the day. I think the extra volume on bench is the most helpful thing for me, anyway. Just found this smiley, ha! :hal


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 Post subject: Re: Adena gets strong!
PostPosted: Fri Apr 01, 2011 2:40 pm 
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Gorilla
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Joined: Wed Jul 16, 2008 11:27 am
Posts: 722
Location: Ontario
Wow, you have been KILLING it! Amazing work on your squats & deadlifts. Glad to see you haven't been slacking off :)


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 Post subject: Re: Adena gets strong!
PostPosted: Sat Apr 02, 2011 12:02 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
i did reverse lunges with a 65- 75 pound loaded barbell on my back. Thought you might want to try them. My legs hurt for days!

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 Post subject: Re: Adena gets strong!
PostPosted: Mon Apr 04, 2011 6:31 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
Thanks, Medman!

No, MaryStella, I most certainly do NOT want to do reverse lunges with that much weight! Sounds painful! Aaaah, maybe I'll try it anyway. To be honest with you, I'm incredibly clumsy, and the idea of lunging around with a loaded bar worries me. I always wobble around quite a bit just with a small plate overhead.

Deadlift Day

Deadlift:

1x5x135
1x5x185
1x3x210
1x1x235

So I'm back to where I was before the vacation, which is good, but not really progress. Hopefully now I've gained a little momentum and can continue to crush more weight. I will say this though, I felt a LOT better about my form during this one rep of 235 than the last time I tried it. My whole back was in perfect form, spine protected, and I slowly set the weight down instead of almost dropping it. I was really concentrating. My hands were killing me for some reason, but my back held up just fine. I wasn't even sore the next day.

Rack Pulls (from a lower position than usual, right at about my knees):

3x1x245

Farmer's Walks:

2x90 ish in each hand

At this point, someone came in to tell me the gym was closing, so that's all I accomplished for Deadlift Day!

So today starts my Deload Week, and I went into the Power Room to do light squats. There's this weird trainer who always comes in with his clients to have them do random exercises with light weights and calisthenics, which are fine, but definitely not powerlifting moves. It would be fine if he wasn't kind of weird, but he always sort of passive agressively says something to me about how he wishes I wasn't really in there. Meanwhile, I am friends with the powerlifter (also a personal trainer there) who actually put in all the work to build this room and make it a secluded strength and power workshop, separate from the rest of the gym. I met him before he started building it and acquiring all the equipment. Anyway, this other weird trainer was in there today having some lady do some sort of exercises right in front of the squat rack. I politely asked if they were going to use the squat rack, and he answered, "No, but I'm going to be back here for the next couple of hours." I would have thought maybe that was an innocent comment if he hasn't told me to get out of the room in the past, but it made me wonder if he was trying to get me out of there this time as well. Anyway, I sort of gave him a dirty look and stepped around him and the lady to get into the squat rack. He continued to have her start her lunges from right up against the squat rack the whole time I was there, even though there was the whole rest of the room to use, and the door was open so they were going all the way outside and turning around and coming back. I had to step around them every time I started a new set. Kind of petty and silly, but I found it really annoying. After I got done, I went to go find the powerlifter I'm friends with to try to clarify the situation. It ended up with me saying if it doesn't stop, I would go to Des Moines Strength Institute instead. Maybe that was a bit of an overreaction on my part, but I don't know. I was under the impression that the Power Room was for, I don't know, Power? I might just check out the other gym anyway since it's a little more up my alley. I heard it was pretty grimy, though.


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