Monday, January 30, 2012

Squat, overhead press and power clean

I had to squat in the power rack because a trainer was 'using' one of the squat racks and spotting his girlfriend quarter-squatting in the other one. He used the other rack to park a loaded barbell, did not touch it the whole time I was there. Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 105, 1 x 3 x 115, 1 x 3 x 125- hard and awkward in the stupid stand with my face one inch from the mirror. 1 x 1 x 130, 1 x 2 x 130 fail on the rails. Now, the trainer was bench pressing by now so I just unloaded the friction bar and took the squat rack. 3 x 5 x 125, and a revelation! I wasn't keeping my upper back tight enough, was concentrating on my whole core and as soon as I fixed the upped back super hard the squats were ALOT easier.

I created a mantra too; I am Fierce, I am Brave, I am Strong and repeated that with every rep. Finished off with 1 2 x 5 x 115, 2 x 5 x 95.

Overhead press 1 x 8 x bar, 1 x 5 x 55, 1 x 3 x 65, 1 x 4 x 65, 1 x 4 x 65, 1 x 3 x 65. I'll get there. Power cleans were good, 1 x 5 x bar, 2 x 3 x 65, 5 x 3 x 75. Tomorrow is running practice.

Friday, January 27, 2012

faster but shorter

Treadmill run yesterday at .5% incline ; went three miles in 39 minutes, alternating 6.0 with 4.0 which is the faster three mile time yet, but I couldn't complete four miles.

Tonight squats 3 x 3 x 130, overhead press 3 x 5 x 65, bench press 3 x 5 x 85, deadlift 1 x 3 x 135, 1 x 3 x 150, 1 x 3 x 135. I should take a yoga class tomorrow.

What a session. Squats 1 x 12 x air, 1 x 12 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 105, 1 x 3 x 115, 1 x 3 x 125, 1 x 2 x 130, 1 x 2 x 130- think I cheated depth on this one, for some reason I felt weak in spite of doing everything right this week as far as eating and rest. 2 x 1 x 130- decided to struggle through, single it out and do good deep reps. I did two walkouts with 145lbs, then back to squats, 1 x 2 x 130, 1 x 1 x 130, 1 x 3 x 125, 2 x 3 x 115. Then, on Fitocracy there is this quest called the widow maker which is 20 squat reps. Since this squat session was already sucking i added it and did 1 x 20 x 65- holy shit! Sweat was dripping off me to the floor.

Overhead press 1 x 8 x bar, 1 x 5 x 55, 3 x 4 x 65, still working on these. Bench press 1 x 8 x bar, 1 x 5 x 65, 1 x 4 x 85, 2 x 3 x 85, yep, yet another sticking point.

Deadlift 1 x 3 x 135, 1 x 3 x 150, 1 x 3 x 145- finally a lift that didn't suck! I ate 2 cups of homemade yogurt after that and a small protein shake, then later bacon, spinach and a slice of cheddar. I didn't finish that, it was pretty rich. Woke up at 4am hungry and had a can of tuna and chocolate milk. I am not doing one single bit of exercise today.

Wednesday, January 25, 2012

Lifts today

Going for squats 3 x 3 x 130, overhead press 3 x 5 x 65, bench press 3 x 5 x 85, power cleans 5 x 3 x 80. Previous maxes all over the place, wish me luck!

Crazy day at the gym. It started out ok, my squats were going well and after setting up for works sets at 130lbs I went to get some water. When I returned a PT was setting up a 7 foot tall frail elderly man to do something on the Bosu ball directly behind my squat rack. I flat out told them to move. Stupid Bosu ball stuff is one thing but making it dangerous for me is another. Then, a challenged guy was abandoned by his nurse to wander around the gym taking people's collars of of their barbells and attempting to lift unevenly loaded bars.

As if this wasn't enough, while I was benching I had an encounter with a 'helpful but clueless'. First he enquired what I was working on, to which I replied, "Full body." He said, "Okay but what is your weakest point?" I said, "Shoulders." Then he started talking about grip (why? I do not know.), and showed me the grip he recommended for bench pressing. Suicide grip. All along I was doing the smile and nod thing, but at this I just laughed and said I was not going to bench with a suicide grip. He went to the Smith machine (Of Course) to do incline bench presses.

Funny forum discussion about suicide grip.

So how did I do during all of this?
Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 105, 1 x 3 x 115, 2 x 3 x 130, 2 x 2 x 130, 2 x 5 x 115, 1 x 5 x 95. I like to throw those 95lb squats at the end as it was such a milestone for me to get those plates on there. Makes me feel good.

Overhead press: 1 x 8 x bar, 1 x 5 x 55, 2 x 4 x 65, 1 x 3 x 65. So a do-over here too. Bench press 1 x 8 x bar, 1 x 5 x 65, 1 x 5 x 75, 2 x 3 x 85, 2 x 2 x 85.

Power cleans were the worst, couldn't seem to get my body working right for these. 1 x 5 x bar, 3 x 3 x 65, 3 x 3 x 75, 1 x 2 x 75.

Believe it or not I ran tonight too, a slow easy run 5k, eight hours after the lifting session.

Tuesday, January 24, 2012

Not a bad interval day

I added a .5% incline to the first three miles of treadmill training today, and did intervals of 4.0, 5.2, 4.0, 6.0, and so on, until the first three miles were done. This happened in 40 mins by the way, which was good. then I took off the incline and ran .75 mile at 5.2- god it felt better without that little incline. Home and have a couple of kosher hotdogs broiling for dinner.

Monday, January 23, 2012

Weekend off is over, time to lift

The plan for tonight is squats 3 x 4 x 125, overhead press 3 x 5 x 62.5, bench press 2 x 5 x 80, 1 x Amrap x 80, see if it's time to go up in weight on these, right lats feels healed. Deadlift 1 x 5 x 135, 1 x 3 x 150, 1 x 5 x 135. Will update after. Also no drinking wine during the week, may extend to weekends. The four mile run is two months away.

Here is what happened:
Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 105, 1 x 5 x 115, 1 x 3 x 125, 1 x 1 x 125, 1 x 4 x 125, 1 x 3 x 125, 1 x 3 x 125, 1 x 5 x 115, 1 x 5 x 95. The #125 was tough, I'm dropping the heavier warm-up sets to 3 reps each. The idea is to leave me energy for the heavy sets, if I have more to give at the end I can always add back-off sets.
Overhead press 1 x 8 x bar, 1 x 5 x 55, 3 x 5 x 62.5. I made a focused effort to attack the lift and it paid off in spite of a new gym employee deciding to start a conversation with me on rep 4. Sheesh.
Bench press 1 x 10 x bar, 1 x 5 x 65, 3 x 5 x 80, I requested lift-off for these and it helped a lot not to struggle getting it out of the pins at the start of the reps.

Deadlifts 1 x 5 x 135, 1 x 3 x 150, 1 x 3 x 135, 1 x 2 x 135. Running tomorrow.

Saturday, January 21, 2012


I got a bright orange pedicure and tipped the service provider twice as much as usual for being the best part of my day. ($10 instead of $5). That was yesterday, today i refreshed my hair color and it looks great, went to my niece's birthday party and bought her an unusually extravagant gift (for me, usually I'm thrifty) and all is well. Tomorrow, driving my newly oiled truck to the gym and am going to lift some weights. Life is good.

Friday, January 20, 2012

It was a grind

Last night, Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 105, 1 x 5 x 115, 4 x 3 x 125, the five rep sets didn't happen, then 1 x 2 x 125 failed on the third rep. Got a guy to put the loaded bar back up on the pins, this was kind of weird, he was lifting with a woman and I tried to smile or say hi to her a couple of times and got the invisible/ listening to earbuds brush-off so oh well. I hope she realizes that moving a bar doesn't equal flirting.
So, I was going to make that 15th rep and did get 1 x 2 x 125. 16 reps at least. Then 1 x 5 x 115.
Overhead press 1 x 8 x bar, 1 x 5 x 55, 1 x 4 x 62.5, 2 x 3 x 62.5. Do-over next time! My right lat is still bugging me, and it hurt just lying down on the bench. I modified bench to 1 x 20 x bar, this warmed it up and felt better. Then 3 x 10 x 65.
I really really did not want to do power cleans, but had plenty of time before the gym closed and did them anyway. 1 x 5 x bar, 1 x 5 x 65, 5 x 3 x 75! PR The cue to get my hips into it helped immensely, even sloppy reps aren't that bad anymore and less likely to hit myself in the face, also seems to make my elbows fly up faster without even thinking about that. Power cleans were the most fun part of the session!

This morning I'm pretty damn creaky, it's a running day. I wish there was a good yoga class available at the gym but Friday isn't a day for that. Will update after running.

I opened my eyes to a bright sunny day. When I left the house it started going downhill. I brought everything I needed to the gym today so i could go straight from there to do several errands. Everything, except I forgot that on Weds night I went out to dinner and transferred my cash, ID and main debit card to a little cocktail clutch, so when I got to the gym I couldn't buy a water and now had to go home anyway to get money.

After running, I hopped in my truck to see the yellow 'Maintenance needed" light come on, and not go off. This was distressing, but when I got home things were worse. It is garbage day today, and this time a third of the garbage missed the truck, and, unbagged (oh how I hate you non-bagging neighbors) was scattered all over the end of my driveway.
This was the last fucking thing I wanted to deal with, but avoiding it increased the chances of bugs, or, God forbid, rats. I found some latex gloves and headed out to pick it up, where i found the remains of someones chicken wing dinner among other gross food garbage.

White whine alert: Now, I'm sitting in my rather untidy house with overgrown hair that needs a color jobs and an old pedicure that needs to be redone, and frankly I'm not sure I have the balls to go outside again. It's minor shit, I know.

Thursday, January 19, 2012

Miles and miles

Treadmill run today to check pace and distance, and I completed three intervals of one mile each at 5.2- yay me! Lifting today, squats 5 x 3 x 125, overhead press 3 x 8 x 60, 3 x 5 was hard last time so this is a lofty goal, bench press 5 x 3 x 85, power cleans 5 x 3 x 75, if that doesn't work I'll drop down and micro load, making them 5 x 3 x 72.5.

I think my mind holds me back at times when the strength is there. I watch videos of women squatting big weights and the thing they have in common is they appear to approach the bar so matter of factly, like "Oh sure, I'm going to squat 225 10 times, no problem" and then they do it. I need that.

Tuesday, January 17, 2012

slight dOMS

My back is letting me know it deadlifted yesterday. It and my arms are sore but nothing awful. I'm not looking forward to running tonight and not sure why, maybe I'll do it in the gym on the treadmill instead of pounding the sidewalk. Tomorrow I have plans a couple of cities over, which means I need to lift earlier then usual. Squats, 3 x 5 x 125, or 15 reps at the weight somehow. Overhead press 4 x 5 x 60, adding a set here instead of increasing the weight. Bench press 3 x 5 x 82.5, power cleans 5 x 3 x 72.5

So I've come to the point where I have to fiddle around with the SS template instead of progressively going heavier. Now I will add in sets or reps to keep the workouts harder and go heavier when I can. Being rather unmotivated to cook if affecting me too, must remember to pick up protein powder next time I'm at the store.

Monday, January 16, 2012

125 lb squats

On tap for today, spent last night mentally going over them repeatedly. I should get up and call the Y to make sure they are open but I've got the cat on one side of my lap making biscuits in the blanket and this laptop on the other side (yes it is a little crowded) and the table where the phone is seems quite far away.
So, gym open and permitting, squats 3 x 5 x 125, overhead press 3 x 5 x 60 (little prayer here) bench press 3 x 8 x 80 or AMRAP, deadliest 1 x 3 x 135, 1 x 3 x 145. Tomorrow, run faster then Sunday, which was good as far as distance running but SLOW. I've decided to stop fighting with Blogger about the spelling of DEADLIFTS and just call the lift 'deadliest' from now on. I'm just that bad-ass. Will report back after lifting.

Damn only threes for the 125 squats. Poo. Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 105, 1 x 5 x 115, 3 x 3 x 125 do this for fives next time, 2 x 5 x 115. Overhead press 1 x 8 x bar, 1 x 5 x 55, 3 x 5 x 60. Bench press 1 x 8 x bar, 1 x 5 x 65, 1 x 5 x 75, 1 x 5 x 80, 1 x 6 x 80, 1 x 5 x 80 with 2 assisted at the end(so seven reps, five that count). Deadliest 1 x 3 x 135, 1 x 3 x 145- why does a measly ten pounds make such a back rounding difference dammit? 1 x 3 x 135.

Home and ate everything in sight, both halts of a pita filled w salmon and mayo, 1 can of manhattan calm chowder, 1 glass chco milk. Full as hell right now.

Saturday, January 14, 2012

Cramps from HELL

Hit me last night hard. I don't know if it was dehydration or if my inner lady-parts were committing painful suicide but it was non-stop labor pain horrific. I had no idea what to do, tried drinking a glass of cold lemon water and it helped for a bit, so then I had the man get me a much bigger glass while I laid there pitifully. After a couple of hours during which I contemplated going to the hospital, the cramps finally released and I could sleep.
I was meeting a friend at the gym at 11 so woke up at 10 and went.

Squats 1 x 10 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 105, 1 x 5 x 115, 3 x 5 x 120, 2 x 5 x 95. Overhead press 1 x 8 x bar, 3 x 5 x 57.5. Cut this workout short, so for tomorrow (please gym be open, MLK would approve) bench press 3 x 8 x 80 or AMRAP and 1 x 3 x 135, 1 x 3 x 145 deadlifts.

Thursday, January 12, 2012

I ran..

40 minutes, 3.3 miles, the fast intervals were as fast as I could go. Still decompressing, will update this later.

It turns out that yesterday's run is known to the rest of the world as sprinting, and it is a lot harder on the body then leisurely jogging down the road. Which explains the feeling of soreness i have today. Today is also when I am supposed to do heavy squats. I have a couple of options, go for it anyway, go and do all the other lifts and squat tomorrow, or take today as a rest day and do all lifts tomorrow.

The lifts that will be done, whenever, are squats, 3 x 5 x 120, overhead press 3 x 5 x 57.5, bench press 3 x 6 x 80 or as many reps as possible(AMRAP) deadlift 1 x 3 x 135, 1 x 3 x 145.

Wednesday, January 11, 2012

Stick a fork in me

Thank god for men who make dinner for their weightlifting women. Squats tonight were 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 105, 3 x 5 x 115, I rushed through some of these, 1 x 5 x 95. I could have done more at this point but had a lot of lifts to go so stopped there. Overhead press 1 x 8 x bar, 3 x 5 x 55. I will micro load this next. 57.5 for Friday. Bench press 1 x 8 x 45, 1 x 5 x 65, 3 x 5 x 80, still deciding whether to go up in weight on this next time or not. Power cleans 1 x 5 x bar, 1 x 3 x 55, 1 x 3 x 65, 5 x 3 x 70, not bad. Focusing on my fast hip extension helps with these. Finished up with a set of bicep curls 1 x 8 x bar.

Tomorrow eve I'll run outside, it is supposed to be nice and cool, going for under 45 minutes.

Tuesday, January 10, 2012

Rough sleeping

It is not the first time, that, after lifting late in the day I am exhausted but completely unable to sleep for a long time. Luckily, I work for myself and can juggle the schedule to accommodate for that, but even so it seems like such a waste of time. I dug out a copy of One Hundred Years of Solitude and went to sleep before Ursula caused any serious trouble (who can blame her, that husband of hers was a self-centered bundle of trouble once the gypsies captured his imagination.)

I slept in, went shopping and have a batch of soon-to-be homemade yogurt cooling in the microwave. Maybe three sets of deadliest (deadlifts blogger dammit!)was a bit much, in spite of them not being particularly heavy for me. I do not know, will update on the 3 mile run tonight, if it happens.

Monday, January 9, 2012

Run took longer then expected

I remembered to look at the time before running, and my route clocked in at exactly 45 minutes. That sucks, it means if I were cloned and walked briskly, I would finish at the same time. I'm going to check the mileage on the route, if it's more then three miles that would make sense. Now 45 minutes is the time to beat.

Tonight squat, bench, deadlift, overhead press. Squat 3 x 5 x 110. Overhead press 1 x 8 x bar, 3 x 5 x 50 (second time at that weight, taking it easy while rehabbing the right shoulder. Bench press 3 x 5 x 80, dead-lift 2 x 3 x 135. I will update after the session.

Had my first unpleasant resolutioner interaction tonight. Young lady in the squat rack, bro in the other (curling), loaded bar in the power rack. I asked her if she had a lot left to do and she gave me a nasty look and said, "Yes. Three sets!" Okay. One of the trainers was using the power rack for pulls, he did one more set and emptied the bar, so I set up the rack for squats. Naturally, as soon as it was set up squat girlie was done quarter-squatting so I just relocated over there. The mirror in front of the power rack is so close its hard to ignore, unlike the mirrored wall in front of the squat racks. (Somehow that one is easier to block out, I think it is the greater distance.)

Then, once I was in the rack she came back with a broomstick type thing and I got another look, apparently she planned to use the squat rack to do her waist-twisty things.

Squats, 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 105, 3 x 5 x 110.
Overhead press 1 x 8 x bar, 1 x 5 x 50, 2 x 6 x 50. Bench press, 1 x 8 x bar, 1 x 5 x 65, 1 x 5 x 75, 3 x 5 x 80, these were tough.

Deadlifts 3 x 3 x 135, I added an extra set of three because they felt good. Bicep curls, 1 x 8 x bar, back extensions 1 x 20.

Tomorrow, 3 mile interval run.

Saturday, January 7, 2012

Run and lift

Last night's run was nice, cool and clear skies. I am going to run outside more often. The not so good is that I forgot to look at the clock in the truck before i started, so it is the second run session in a row that there are no stats for. Ah well.
Re-starting strength

Squats, 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 3 x 5 x 105 (there may have been a six rep set in there, I lost count at one point.) Overhead press, 1 x 8 x bar, 3 x 5 x 50, not bad at all. Bench press 1 x 8 x bar, 1 x 5 x 65, 3 x 5 x 75, was supposed to be 80 but I forgot. Power cleans: admittedly, I don't look forward to these. It's like starting a whole second workout just as I'm getting tired. But that is tim to suck it up, no?
Power cleans, 1 x 5 x bar, clumsy, 1 x 3 x 55 FACE, 1 x 3 x 65, also ugly, 5 x 3 x 70, some were crap, slop, a few were very nice. Going to repeat with 70 on next power clean day.

Sunday, 3 mile run outside planned.

Thursday, January 5, 2012

Running in the heat

I made the unfortunate decision to run on the treadmill at the gym last night on one of the coldest nights of the winter so far. Of course they had the heat pumped up so high it was a sauna in there. In addition to being uncomfortable beyond the normal discomfort that is running, the treadmill I chose kept stopping. So, I have no idea how far i went, the heart rate monitor on the second treadmill I finally hopped on said 131 beats per minute no matter what which was obviously wrong, the whole session was a mess. Next time it is 60 or below outside, running outside is where I will be.

At least there was hot water for the shower.

Tonight, squats 3 x 5 x 100, overhead press 3 x 8 x bar, bench press 3 x 5 x 75, deadllift 1 x 2 x 135, 1 x 3 x 135. This was fine, broke form a little on the last couple of squats and bench presses. Next time squats 3 x 5 x 105, overhead press 1 x 8 x bar, 2 x 8 x 50 (how embarrassing it will be to have those two little plates on the bar lol). Bench 3 x 5 x 80, power cleans 5 x 3 x 70.

Tomorrow, running outside, go as far as I can intervals, three mile total.

Tuesday, January 3, 2012

First workout of the year, starting over

I am resetting my squat down to 95 lbs, 3 x 5 x 95, and going to see how long I can go with a five pounds added per workout linear progression. My right shoulder still bothers when lifted overhead, so am going to stay with 3 x 8 x bar until it feels normal again. Bench press reset 3 x 5 x 70, power cleans 5 x 3 x 65. Will update later with results.

That went well, squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 85, 3 x 5 x 95. Next time, 3 x 5 x 100.

Overhead press 3 x 8 x bar, right shoulder still messed up. Bench press 1 x 8 x bar, 1 x 5 x 55, 1 x 5 x 65, 3 x 5 x 70 no problem. Next time 3 x 5 x 75. Power cleans, 1 x 5 x bar, 1 x 3 x 55, ugly, clipped myself in the chin. 5 x 3 x 65, not bad, next time 5 x 3 x 70.

Tomorrow treadmill training, steady state cardio, 2intervals .50 miles at 5.2 mph, 2 intervals .75 mile at 5.2.

I was freaking ravenous after that, recorded everything eaten as plan.