lobsteriffic Posted April 19, 2010 Share Posted April 19, 2010 I was curious and googled the J&Press, didn't find much. It sounds neat though! Link to comment Share on other sites More sharing options...
Adena Posted April 22, 2010 Author Share Posted April 22, 2010 Week of 3/20/10 Standing Overhead Press Day SOHP: 1x3x551x3x651x2x70 BOR: 1x15x651x12x751x10x75 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: 1x3x1451x3x1651x5x185 Look out, Medman, I'm coming for you! Good Morning: 1x15x1054x12x115 Farmer's Walks with 50 lb dumbells Plate Pinches with two 5 lb plates in each hand Hanging Leg Raises: 2x81x6 Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 22, 2010 Share Posted April 22, 2010 Look out, Medman, I'm coming for you! This made me chuckle - love the competition. You are doing great as always! Link to comment Share on other sites More sharing options...
Adena Posted April 26, 2010 Author Share Posted April 26, 2010 Bench Press Day Bench Press: 1x3x751x3x901x3x100 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: 1x8x652x6x65 DB Press: 1x15x25 lb dumbbells2x12x30 lb dumbbells Ok, so I don't know how you spell dumbbells. Or is it dumbells? Dips: 1x101x71x6 Push-Ups: 1x101x81x6 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. Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 26, 2010 Share Posted April 26, 2010 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! Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 26, 2010 Share Posted April 26, 2010 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. Link to comment Share on other sites More sharing options...
Adena Posted April 26, 2010 Author Share Posted April 26, 2010 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! Link to comment Share on other sites More sharing options...
Adena Posted April 28, 2010 Author Share Posted April 28, 2010 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: 1x3x1251x3x1401x3x160 Box Squats: 3x12x115 Lunges with 25 lb plate Leg Press: 3x15x280 Leg Curl: 3x15x65 Planks with shorter rest periods Link to comment Share on other sites More sharing options...
Adena Posted April 30, 2010 Author Share Posted April 30, 2010 Overhead Press Day SOHP: 1x5x551x3x601x2x70 BOR: 1x12x752x10x75 One Arm DB Press: Right Arm: 1x15x20, 1x8x25, 1x7x25Left Arm: 1x8x20, 1x5x25, 1x4x25 Assisted Pull-Ups and Chin-Ups Link to comment Share on other sites More sharing options...
Adena Posted May 4, 2010 Author Share Posted May 4, 2010 Deadlift Day Deadlift: 1x5x1551x3x1751x3x195 Good Morning: 1x12x1154x12x120 Farmer's Walks with 50 lb dumbbells and Plate Pinches Hanging Leg Raises: 1x10xBW2x8xBW Planks Bench Press Day Bench: 1x5x851x3x951x1x105 J & Press: 2x8x651x7x65 Dips: 1x12xBW1x9xBW1x6xBW Push-Ups: 1x101x91x8 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. Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 4, 2010 Share Posted May 4, 2010 Awesome on the deadlift!! Link to comment Share on other sites More sharing options...
Adena Posted May 5, 2010 Author Share Posted May 5, 2010 Thank you! Squat Day Squats: 1x5x1351x3x1501x3x165 Box Squats: 3x12x115 Lunges with 25 lb plate overhead (might move up in the next four week phase) Leg Press: 3x15x280 (This was super hard today, but then, I don't know why I'm doing so many reps for this.) Leg Curl: 3x15x65 Link to comment Share on other sites More sharing options...
Adena Posted May 10, 2010 Author Share Posted May 10, 2010 So I guess I'll do an update. My Deload Week is kind of boring to report on, as you do about 40, 50, and 60% of your 1RM for each compound lift, and then basically whatever else you want...Usually I do that and then I do all my assistance work with lighter weight as well, and spend the same amount of time at the gym. Since I have felt like cardio is lacking in my life lately, I decided to do Deload Week a little differently. Hopefully this won't negatively affect my strength gains, but we'll see. I decided to just do the compound lift light, and then do some cardio all week long. So far this week, I've had time for several days of HIIT. When I go outside I do about ten minutes of 30 second sprints with 30 seconds of jogging in between. Once in the gym I did sprints on the stationary bike. I did minute sprints with a minute of slower cycling for twenty minutes. One day I did a 30 minute run on the treadmill. I skipped yesterday and today and tomorrow will be the last days of my Deload Week. I'll do a light bench workout and then whatever cardio I'm in the mood for tonight. Tomorrow I'll squat light and do some cardio afterwards, and then in a day or two I'll start a new cycle, lifting heavy again. Link to comment Share on other sites More sharing options...
Adena Posted May 17, 2010 Author Share Posted May 17, 2010 Deadlift Day Deadlifts: 1x5x1451x5x1651x6x185 Good Mornings: 1x15x1054x12x115 Farmer's Walks with 45 lb plates...They have wide handles, so I thought they'd work. I was in the "Power Room" at my gym, which does not have dumbbells, so I figured I'd try to do my entire deadlift training session in that room. I like it because it's usually deserted. Plate Pinches with 5lb plates Hanging Leg Raises: 3x10 I decided I didn't want to use chalk and for some reason the bar really chewed up my hands. Also, the pull-up bar was not smooth, it was the same pattern as a standard 45 lb bar, so it left some definite criss cross indentations on my hands. I better get some "Power callouses" from this session... Bench Press Day Bench: 1x5x751x5x851x3x95 Bench with bands that may have been stretched a little too tight: 3x4x65 DB Press: 1x12x30 lb dumbbells1x10x30 lb dumbbells1x8x30 lb dumbbells Dips: 1x10xBW1x8xBW1x6xBW Push-Ups: 1x101x81x6 Wished I had a buddy there to help me do negatives... Link to comment Share on other sites More sharing options...
medman Posted May 17, 2010 Share Posted May 17, 2010 Excellent work, especially on your deadlift day! Why did you decide against chalk? I tried it for the first time the other day and am in looooooove! Link to comment Share on other sites More sharing options...
bronco Posted May 17, 2010 Share Posted May 17, 2010 What I like about this log is that everytime I look in there is some quality training going on. Solid ! Why did you decide against chalk? I tried it for the first time the other day and am in looooooove!Good question, how can one not like chalk? Link to comment Share on other sites More sharing options...
chewybaws Posted May 17, 2010 Share Posted May 17, 2010 You know, I actually thought about doing what you done for deload week, concentrate on cardio but I didn't go for it. It'll come in handy in future if I want to cut weight though =] Reading your log just reminded me that I forgot to train grip last week -_- Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 18, 2010 Share Posted May 18, 2010 Go Adena! Link to comment Share on other sites More sharing options...
Adena Posted May 19, 2010 Author Share Posted May 19, 2010 What I like about this log is that everytime I look in there is some quality training going on. Solid ! Why did you decide against chalk? I tried it for the first time the other day and am in looooooove!Good question, how can one not like chalk? I love chalk too, but I think training grip without chalk sometimes is good. My theory is that if I just use chalk for like, three rep sets or less, or maybe even just for one rep maxes, I won't have pansy hands. I don't know, I'm no expert. Thanks for liking the quality of my training, Bronco! I'm hoping for some good advice on training my bench. That's the only lift that I feel like I'm not progressing in anymore. It's way too early to plateau so I'm not sure what I'm doing wrong. I just tried using bands the other day, so we'll see how that goes. If you have any other advice, I'm all ears. Link to comment Share on other sites More sharing options...
Adena Posted May 19, 2010 Author Share Posted May 19, 2010 It might be a few days before I update my log. I had food poisoning, but I think at this point it's, um, out of my system. However, I may need a full day of stuffing myself before I will want to attempt a squat day. I haven't been able to eat much for like, two days. Link to comment Share on other sites More sharing options...
medman Posted May 19, 2010 Share Posted May 19, 2010 Oh no! Food poisoning sucks!! Though it's fortunately much less common for vegans. Good idea though, take a day to eat lots and get your strength (not to mention glycogen stores) back to weightlifting levels. For bench, have you thought about trying dumbbells for a bit to change things up? I also think Ryan once gave the advice of specifically training the part of your range of motion you have trouble with. Are you getting stuck bringing the bar up when it's down at your chest? Or do you get a couple of inches up and then get stuck? If you have a spotter, you can do partial reps of just your range where you usually fail. That, or because incline bench works your chest pretty equivalently to flat bench, maybe you could switch to inclines for a while and see if that helps you? Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 19, 2010 Share Posted May 19, 2010 Feel better soon! Link to comment Share on other sites More sharing options...
bronco Posted May 19, 2010 Share Posted May 19, 2010 I love chalk too, but I think training grip without chalk sometimes is good. My theory is that if I just use chalk for like, three rep sets or less, or maybe even just for one rep maxes, I won't have pansy hands. I don't know, I'm no expert. I guess it can't hurt, as long as it is not having a negative influence of the deadlifts . Thanks for liking the quality of my training, Bronco! I'm hoping for some good advice on training my bench. That's the only lift that I feel like I'm not progressing in anymore. It's way too early to plateau so I'm not sure what I'm doing wrong. I just tried using bands the other day, so we'll see how that goes. If you have any other advice, I'm all ears.Hmm, I'm not sure about the bench. What kind of plan have you been following up until now? Link to comment Share on other sites More sharing options...
Adena Posted May 19, 2010 Author Share Posted May 19, 2010 I love chalk too, but I think training grip without chalk sometimes is good. My theory is that if I just use chalk for like, three rep sets or less, or maybe even just for one rep maxes, I won't have pansy hands. I don't know, I'm no expert. I guess it can't hurt, as long as it is not having a negative influence of the deadlifts . Thanks for liking the quality of my training, Bronco! I'm hoping for some good advice on training my bench. That's the only lift that I feel like I'm not progressing in anymore. It's way too early to plateau so I'm not sure what I'm doing wrong. I just tried using bands the other day, so we'll see how that goes. If you have any other advice, I'm all ears.Hmm, I'm not sure about the bench. What kind of plan have you been following up until now? My normal routine is as follows: First I do bench, then J & Presses, then dumbbell presses, then dips, then push-ups. That's it. I train bench in the 3-5 rep range, all the rest in about 8-12 rep range. This weekend was the first time I tried using bands. So on Sunday I did bench for 5 rep sets, then lightened the load and did a few sets of four reps with bands, then dumbbell presses, dips, and push-ups like normal. I've been told negatives help a lot, but I can't always count on having a good spotter. Link to comment Share on other sites More sharing options...
Adena Posted May 19, 2010 Author Share Posted May 19, 2010 Oh no! Food poisoning sucks!! Though it's fortunately much less common for vegans. Good idea though, take a day to eat lots and get your strength (not to mention glycogen stores) back to weightlifting levels. For bench, have you thought about trying dumbbells for a bit to change things up? I also think Ryan once gave the advice of specifically training the part of your range of motion you have trouble with. Are you getting stuck bringing the bar up when it's down at your chest? Or do you get a couple of inches up and then get stuck? If you have a spotter, you can do partial reps of just your range where you usually fail. That, or because incline bench works your chest pretty equivalently to flat bench, maybe you could switch to inclines for a while and see if that helps you? I think my sticking point is usually a few inches off my chest. I'll have to do a 1RM day again and try to pay more attention to my sticking point. I'm feeling a lot better today, and I have all day to snack while I'm sitting at a desk at work, and then I think I'll go ahead and do my squat session after work tonight. It's a 5 rep session, so it should be light enough for me to handle. I think. Thanks for your kind wishes, everyone. It's my own dumb fault for refusing to just buy a new bottle of lime juice, though. So I marinated a whole bunch of seitan and potatoes with a marinade that included lime juice, and then made a sauce with it too. I had to throw out about four meals worth of food instead of just half a bottle of lime juice. I'm kicking myself for it now. Link to comment Share on other sites More sharing options...
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