Adena gets strong!

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lobsteriffic
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Re: Adena gets strong!

#301 Postby lobsteriffic » Tue Jun 07, 2011 2:44 pm

Looking good!

I have terrible lunge balance too. Right now I'm doing static lunges and I STILL almost fall over. WTF?

Adena
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Re: Adena gets strong!

#302 Postby Adena » Wed Jun 08, 2011 4:28 pm

Squat Day

Stretching for about ten minutes....I think someone has swiped both of the foam rollers from the power room. I can't find them anywhere else in the gym. Might have to spring for one of my own.

Parallel Squat:

1x5x45
1x5x135
1x5x155
1x5x175

A2G Squat:

1x8x135
1x7x135
1x5x135

Front Squat:

One weird, wobbly set where I almost fell over, then stood up with it, racked it, and took a moment to collect myself, then...

3x3x95

Not all of these were to parallel. I was having a lot of balance issues. I think that's the main difficulty with front squats, at least for me.

Lunges with 45 lb plate held overhead:

3x8 steps, each side

A longer than usual squat day for me, but it was fun.

So I decided after last month I was getting way too exhausted. I'm not sure if it's from beginning four days of lifting again, or from trying to switch up the assistance. Since I really want to continue doing four days of lifting per week, I decided just to go back to doing all of the same body part during one session, instead of switching from one body part to another. Hopefully I'll just adjust to doing four days of strength training soon.

Adena
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Re: Adena gets strong!

#303 Postby Adena » Wed Jun 08, 2011 4:29 pm

lobsteriffic wrote:Looking good!

I have terrible lunge balance too. Right now I'm doing static lunges and I STILL almost fall over. WTF?


Oh, thanks!

I'm glad I'm not the only one...I'm not exactly naturally graceful or athletic. I guess maybe that's why I have terrible balance. I mean, I've been working those lunges for about a year and still have problems. Seriously? Grr.

Adena
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Re: Adena gets strong!

#304 Postby Adena » Mon Jun 13, 2011 12:59 pm

Deadlift Day

Well, I ended up doing things a little out of order this week. I was intending to do the Bench Bash at my gym on Saturday but I missed weigh-ins. Sounds like there were some really strong girls. I would've lost, but it would have been fun. Oh well.

Deadlift:

1x5x135
1x5x175
1x5x195
1x5x220

Rack Pulls:

1x3x245 from knees
2x1x245 from about mid-shin

Assisted Wide Grip Pull-Ups:

1x10 with about 48 lb assistance
1x6 with about 42 lb assistance
1x4 with about 42 lb assistance

Farmer's Walks:

3x90 or 95 each hand

Plate Pinches:

3 sets to failure, each hand

Adena
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Re: Adena gets strong!

#305 Postby Adena » Fri Jun 17, 2011 10:46 am

Bench Day

Bench Press:

1x5x45
1x5x80
1x5x90
1x8x100 :D

Pyramid Down on Bench Press:

1x8x95
1x10x90
1x8x85
1x8x80
1x8x75

I think I just really was losing steam after that unexpected 1x8x100, and perhaps not resting enough between sets during the pyramid.

BOR:

2x12x95
1x10x95

Push-Ups:

1x12
1x10
1x6

I think that was all I had time for.

Overhead Press Day

Military Press:

1x3x45
1x3x55
1x3x60
1x4x70 :) Also a good sign. Thanks for progressing slightly, upper body!

Push Press:

1xfailx80
3x3x75

Overhead Shrugs:

3x10x75

Dips:

1x10
1x8
1x6

These frickin' hurt, after Tuesday's bench day. Well, normally I don't do things in that order, so my overhead press day is normally not so close to my bench day. Next week will be better.

Assisted Chin-Ups (36 lb):

1x12
1x6
1x5

I plan to go in on Saturday and do my squat day. Things are all out of wack this month. Hopefully I'll really do four days of lifting per week pretty soon. It's not a soreness or recovery issue, it's more of a time management issue.

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lobsteriffic
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Re: Adena gets strong!

#306 Postby lobsteriffic » Fri Jun 17, 2011 4:02 pm

8x100!! Nice!

Adena
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Re: Adena gets strong!

#307 Postby Adena » Mon Jun 20, 2011 11:19 am

Thank you!

Alas, I had trouble getting into the gym often enough last week. However, we did manage to harvest another round of collard greens and strawberries, our first round of snow peas, and began work on our large arbor for the kiwi vines. Oh well, today is the start of a new week!

Adena
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Re: Adena gets strong!

#308 Postby Adena » Tue Jun 21, 2011 11:57 am

Squat Day

Foam rolling and stretching for about 10 minutes

Parallel Squat:

1x3x45
1x3x145
1x3x165
1x3x185

Oly Squat (A2G):

3x8x135

Front Squat:

3x3x95

Lunges with 45 lg plate held overhead:

3x8 steps each side
1x5 steps each side

Foam rolling for about five minutes

Adena
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Re: Adena gets strong!

#309 Postby Adena » Thu Jun 23, 2011 11:05 am

Bench Day

Bench Press:

1x3x45
1x3x85
1x3x95
1x3x110
1x6x100
1x7x95
1x8x90
1x9x85
1x10x80

BOR:

2x10x95
1x7x95

Tricep Extensions:

2x12x30
1x10x30

Nothing too outstanding this week, and tonight we'll see how deadlifting goes. At least for the most part, this month is going pretty well. Hopefully I'll have some time for cardio tomorrow, and I'll get back in the gym on Saturday or Sunday, possibly both. My dogs woke me up at 3:20 in the morning tonight and barked pretty steadily until I was planning to get up, at 6:15. Thanks, dogs. So I'm pretty exhausted, but I'm trying to shovel food in and I'm hoping for the best tonight.

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chewybaws
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Re: Adena gets strong!

#310 Postby chewybaws » Thu Jun 23, 2011 11:40 am

Things are looking good! Are you pretty much hitting PR's every cycle just now?

Adena
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Re: Adena gets strong!

#311 Postby Adena » Thu Jun 23, 2011 3:14 pm

Mmm, not quite. Last month I ended up spending a lot of time dealing with some other situations and not getting in the gym enough, so I did the same assumed 1RM all over again for this month. That being said, I must've recovered pretty well to bench 8x100 last week. That is not usual for me and made me pretty happy. This week is a little lackluster so far, but we'll see what happens tonight. I think as long as I concentrate on my calories a little better next week I should do ok. I was also thinking of doing German Volume Training next month to switch things up.

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MaryStella
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Re: Adena gets strong!

#312 Postby MaryStella » Fri Jun 24, 2011 10:31 am

impressive weights! whoo hoo!

Adena
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Re: Adena gets strong!

#313 Postby Adena » Mon Jun 27, 2011 10:11 am

Deadlift Day

Sigh......ok. I've been kind of noticing this for the last couple of months but have been in denial. I'm getting a pudgy tummy and a pretty disgusting physique and my strength gains are really not all that impressive compared to how much weight I've put on. I have kind of lost my enthusiasm for powerlifting lately. That being said, I'm not giving up, at least not yet. I just need a month to cut and do something different. My body is screaming out for a change and demanding less calories. Yes, really. I have indigestion like all the time now. But since this weekend when I just tried to cool it, the indigestion went away. It's totally just because of the amount of calories, not a specific food. So anyway, my deadlift day started out pretty lackluster:

Deadlift:

1x3x135
1x3x185
1x3x210
1x3x235

Rack Pulls:

failx245
failx245

......and then I just decided to make it into a cardio day, so I spent 20 or so minutes on the stationary bike. Good enough.

I'm thinking I'll just spend this week cutting back on calories and doing cardio, then attempt to go into German Volume Training next week and stick to that for about a month, and see where I am at that point.

Adena
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Location: Des Moines, Iowa

Re: Adena gets strong!

#314 Postby Adena » Tue Jun 28, 2011 3:52 pm

So far I've done some HIIT and lost three pounds...we'll see what the rest of the week brings. I just hope I don't lose too much of my strength.

As far as the diet goes, so far I just gave up the protein shake and the almonds, and then cut back on sugar and carbs, but I didn't eliminate them entirely.

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chewybaws
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Re: Adena gets strong!

#315 Postby chewybaws » Tue Jun 28, 2011 3:57 pm

Get some barbell complexes on the go!


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