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Adena gets strong!


Adena
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Deadlift Day

 

Deadlift:

 

1x5x145

1x5x170

1x6x190

 

Good Mornings:

 

1x16x115

2x16x135

 

Rack Pulls:

 

1x10x135

3x1x225

 

I have actually never done rack pulls before, so I really didn't know what I was doing. I had the mistaken impression that they were easier than deadlifts, so you could do more weight than you usually deadlifted. Actually, they felt about the same. I think it was still useful for me to do some heavy singles, and just get used to feeling that heavy of a weight, hold it for a few seconds, and let it down. If anybody else has some useful insight here, feel free to comment!

 

Farmer's Walks with 45 lb plates

 

Plate pinches with 5 lb plates

 

Various planks

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Yeah, the primary reason I do those is to improve my grip strength. We have plates at my gym that have wide handles, so it's sort of a struggle to hang onto them. I've done them with 50 lb dumbbells before and it pretty much feels the same to me, although the plates can hang closer to my body, which is a little more comfortable for me.

 

I'm hoping the farmer's walks will help my "crush grip," and the plate pinches will help my "pinch grip." Crush grip is like the sort of hand movement you use to make a fist, and pinch grip is more like when you're holding onto a sandwich with your fingers on top and your thumb on the bottom. Only harder. I hope that makes sense! If you already know all this, sorry!

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Bench Day

 

Bench Press:

 

1x5x75

1x5x85

1x3x100

1x6x100

 

On the second to last set I got really nervous because I didn't have a spotter, but on the second I had a spotter, which is why there's the sudden jump in reps there.

 

4x10x65

1x7x65

 

J & Press:

 

3x10x45

 

Squat Day

 

Squats:

 

1x5x120

1x5x140

1x6x160

 

A2G (Olympic style) Squats:

 

1x10x115

1x10x125

1x8x125

1x10x125

1x8x125

 

I was trying to make sure of my depth and form on these since it's been so long since I tried them, thus the weird fluctuation in the amount of reps I could do. These really wore me out!

 

Lunges withh 35 lb plate overhead

 

So my bench day was shortened due to lack of time, and my squat day was shortened due to lack of energy...by the time I was done with all that! I was drenched with sweat and smiling.

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Standing Overhead Press Day

 

SOHP:

 

1x3x50

1x3x60

1x4x70

 

5x10x45

 

BOR:

 

1x15x75

1x12x75

1x10x75

 

One Arm Dumbbell Presses with 25 lb dumbbell:

 

4-8 rep range for both arms

 

Assisted Chin-Ups

 

I decided I would skip wide grip pull-ups and just add them to my deadlift day. That makes more sense anyway. I usually just end up doing both because I think, "Hm, well here I am at the pull-up bar...may as well use it for both chin-ups and pull-ups!"

 

By the way, my boyfriend insists that chin-ups and pull-ups are the same thing. What I mean is that Chin-Ups are underhand and Pull-Ups are overhand. So I do chin-ups on SOHP Day because they're all arm, and I will move wide grip Pull-Ups to Deadlift Day because they use your back too.

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Bench Day

 

Bench:

 

1x3x80

1x3x90

1x3x105

5x12x45

 

J & Press:

 

1x15x45

1x10x65

1x8x65

 

Seated tricep extensions:

 

3x12x25

 

Push-Ups:

 

1x10

1x12

1x9

 

Squat 'Til You Puke Day

 

Parallel squats:

 

1x3x130

1x3x150

1x6x165

 

Ok, that was awesome!

 

Olympic Squats:

 

1x10x115

5x10x125

 

I only waited about a minute between each set, so I definitely felt like I was about to puke by the end of it!

 

Lunges with 35 pound plate

 

That's it...I think I will have these shortened training sessions until after my wedding. Waaaaay too much to do!

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When is the wedding???

 

I just went through wedding planning stress last year so I feel for you.

 

No idea. We don't even have a ring yet! It should be shipping in our general direction now...I think.

 

My boyfriend is kinda pushing for December 4. This year. I don't know if that's going to happen, but we'll try our darnedest.

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Standing Overhead Press Day

 

SOHP:

 

1x5x55

1x3x65

1x1 failed attempt x 75

3x12x45

1x10x45

1x8x45

 

BOR:

 

1x16x75

1x12x75

1x10x75

 

One Arm DB Press with 25 lb:

 

3-5 rep range for both arms

 

Unassisted Chin-Ups:

 

3x2

 

Deadlift Day

 

Deadlift:

 

1x5x135

1x5x195

1x3x205

1x2x215

 

I almost made it to three reps, but not quite.

 

Rack Pulls:

 

1x10x135

3x1x225

 

Good Morning:

 

3x12x135

 

Farmer's Walks with 45 lb plates

 

Plate Pinches with two 5 lb plates, each hand.

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Bench Day

 

Bench:

 

1x5x95

1x2x105 (almost 3)

 

Since I failed on the third rep, I decided I had better stop. To be fair, I haven't really been eating much lately. I think my body decided for me that it was going to start cutting. I think it needs a break.

 

1x16x65

1x12x65

2x8x65

1x7x65

 

Bench w/small bands:

 

1x12x45

1x10x45

1x8x45

 

Push-Ups:

 

1x12

1x7

1x6

 

I don't know what's going on, my body is just plain tired of being stuffed full of food. I think I'm going to take about a month to try new lifts, lift for endurance isntead of strength, do more cardio, and spend time outside when it's not raining. Maybe my belly will get slightly smaller, but I'm concerned I'll lose some strength at the same time. Oh well. I realized last night that I've pretty much been lifting heavy weight for low reps for seven months straight, other than those deload weeks once a month, but right now I feel like I need a little more deloading than that.

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