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.

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.

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.

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.

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.

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.

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.

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.

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.

and I thought yesterday's session was tough

Today was treadmill training, long slow intervals. It was a bear. I did two intervals of .75 mile, and one at .50. My max heart rate was 186, instead of the usual 174, and it never fully recovered into the 120s which is where I like it to be before starting the next jogging interval. Missing a week of workouts resulted in significant and measurable decreases in my abilities.

Tomorrow is a lifting day, going for 3 x 5 x 115 on squats, 3 x 5 x 55 overhead press, 5 x 3 x 65 power cleans. Sunday the gym is closed for New Year's Day, since that is a running session I may run outside, otherwise running Monday, I will repeat today's plan. 5.2 mile an hour intervals .75 mile in length and see what my heart rate does there.

I just checked an online heart rate calculator here is the link and even if I check the box for higher than average fitness it says my training zone is between 123 and 158 beats per minute. Huh.

Been away from the gym so long I don't know where to start

I did not like the way I look in the Christmas pictures and need to get ahold of this before it gets out of hand. Fitday keeps going down or leaving me in loading hell, probably from all the thousands of people like me suddenly deciding to keep track of their nutrition. Such a pain in the ass. The last time I really liked my body I was a Spinning junkie, sometimes two or three classes a day.

I have a plan! (insert evil laughter here) I've got a five week plan, week 1, starting today, I log everything that goes in my mouth, in a notebook, no waiting for Fitday. Week 2, continue logging and crunch the numbers to see how many calories I'm taking in and where they are coming from. Week 3 I subtract 500 calories a day, continue logging. Week 4 continue logging, aiming for the calorie goal and work to meet nutrition RDA of everything. Week 5 evaluate how this has been going.

My long-term goal is to weigh 20 pounds less then currently, as much lean and muscle as possible, while retaining femininity. Short term goal, to keep on the Plan!


Today (Thursdy) I'm going to lift with volume for squats, up to 3 x 5 x 125, volume presses, 3 x 5 x 60 again, my shoulder has been wonky ever since last week's sessions. Bench press 3 x 5 x 80, Romanian deadliest 3 x 5 x 95.

Friday will be a long slow distance day, .75 mile intervals 5.2, 4.0 interval active rest.

Saturday lifts light presses 3 x 8 x bar, power cleans 5 x 3 x 65.

Sunday fast intervals at 1% incline, 6.0 half miles alternated with 3.0 active rest up to four miles.

Will update after lifting.

Light day:
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 4 x 115, 2 x 3 x 115, 1 x 1 x 115, 1 x 3 x 105. Not a good squat session. Moving on

Overhead press 3 x 8 x bar, right shoulder still twangy. Bench press, 1 x 8 x bar, 1 x 5 x 55, 1 x 5 x 65, 1 x 3 x 75, 2 x 5 x 75, 1 x 8 x 75- with a spotter but no actual help other then not wanting to fail while he was right there. May be on to something!

Romanian deads 3 x 5 x 95.

Not a very good running session

This was tough, felt crampy halfway through, which doesn't make any sense as i ran on an empty stomach. Totaled 1.5 miles fast at 6.0, the rest 3.0 and 4.0, lots of 3.0 rest intervals. I truly hope this will get easier the more I do it. Today I'm set for heavy squat singles and doubles, bench press and deadliest. Fucking blogger keeps changing the word 'deadlift' into 'deadliest' UGH


Friday evening lifts, max out on squats, volume everything else. Squats were 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, 2 x 1 x 130, 1 failed rep at 135, 1 x 1 x 125, 1 x 2 x 125, 1 x 3 x 125, done.

Bench press 1 x 8 x bar, 1 x 5 x 65, 1 x 5 x 75, 3 x 5 x 80. Overhead press, 1 x 8 x bar, 3 x 5 x 55. Romanian deadlift 3 x 5 x 95. Taking the weekend, Christmas Eve and Day, off from the gym.

All the other stuff

First of all, my grandmother died today. She was 102, it was expected but still sad that my last grandparent is gone. What was worse was that when I called to check on my mom to make sure she was doing all right, my aunt answered and said my mom had fallen down the stairs and the ambulance was on its way. Holy crap, nice way to begin the day.

Being 1000 miles away and unable to do anything but wait, I went to the gym. Today was a no squat day, time to focus on the other lifts for a change. I started with bench press. 2 x 12 x bar, 1 x 5 x 55, 1 x 5 x 65, 1 x 5 x 75, 1 x 1 x 85- big issue with my inner elbow/ bicep insertion. I pumped my arm around a bit and started over. 1 x 3 x 85, so-so. Got a spotter, the only good one I've had so far who doesn't try to help before necessary and made 1 x 4 x 85. He was called over to the other side of the gym to move equipment, and I got tired of waiting so did 1 x 5 x 85, not good form, didn't touch my chest on a couple of reps.

Overhead press, 1 x 8 x bar, 5 x 5 x 55 volume work. Power clean 1 x 5 x bar, 1 x 5 x 55, 3 x 5 x 65. Romanian deadliest 3 x 5 x 95. I never really felt 'on' during this session, it was a slugfest. At home I had cottage cheese and chicken gumbo from the can and went to bed after a while. Woke up still exhausted at almost four. I do not know what is going on with me today, stress I guess.

Tomorrow is fast interval running day, .25 miles at 6.0, 1% incline. Friday I plan to have a heavy squatting day, maxing out singles and doubles.

volume squats, heavy overhead press and deadlift

Ate a ton of carbs today, hope this session absorbs them. Squats 1x 12x air, 1x 10x bar, 1x 5x 65, 1x 5x 85, 1x 5x 105, 5x 5x 115, not bad, getting better at keeping tight through the lift. Overhead press 1x 8x bar, 1x 5x 55, 2x 4x 62.5, 1x 3x 62.5, need to repeat this weight. Deadlift 1x3x 135, 1x3x 145, was tough to keep my back tight by now, do this weight again too. Finished with some active recovery, 2x 8x bar bicep curl, 2x 8x bar overhead press. And done.

Tomorrow is a long slow distance running day, 5.2 intervals, .75 mile, at least three of these. I hope my back feels good tomorrow, its a bit awkward now.

Weds (or thursday depending on the back situation) squats up to 3x3x 130. This is a lot for me, may end up as doubles, not planning to go to failure on these this day. Bench press 3x5x 85, still working on this, the spotters have not been great so far, too much helping. Power clean 5 x 3x 70.

Next day, speed day, 6.0 intervals of .25 miles, 1% incline. Working on getting this with the 4.0 interval break instead of half a lap at 3.0 to catch my breath and half at 4.0

Friday or Saturday, heavy squats, going for 135 lb doubles. Overhead press, repeat attempt of 3x 5x 62.5, Deadlifts 1x3x 135, 1x3x 145 unless the heavy squats wipe me out, will play this one by ear, may be light Romanian deadlift 3x5x 95.

Catching up on posts.

Tuesday lifts; squats 1x 12x air, 1x 10x bar, 1x5x 65, 1x5x 85, 1x5x 105, 1x3x 115, 3x3x 125, not sure about depth, will repeat these next time and go deeeep, 3x3x 115, also really working on that tight torso through the whole move. Overhead press, 1x8x bar, 1x5x 55, 3x5x 60. Deadlift 2x3x 135, felt good. 20 back extensions and done.

Long slow distance running Weds, .75 mile intervals at 5.2, went well. 20 back extensions, 2 sets 10 reps overhead press with the bar (45 lbs) for active recovery.

Friday afternoon lifts; squats 1x 12x air, 1x 10 x bar, 1x5x 65, 1x5x 85, 1x5x 105, 1x3x 115, 3x3x 125- deep and good. I did three deep singles with 125 to finish it off. Bench press 1x 8x bar, 1x 5x 65, 1x 5x 75, 4x 3x 85, still working on five reps with 85 lbs. I set up for power cleans but had a client call and had to abandon the session.

Saturday fast interval run, 6.0 run .25 mile intervals at 1 degree incline. Better then last week, no nausea probably because I didn't eat a thing before, just drank water and iced tea. 12 back extensions and 12 reps of overhead press with the bar for active recovery.

It is a beautiful December day.

The sun is calling me to get out in it. Saturday's run was awful, hard and I stopped at three miles. I planned to do back extensions and overhead press the bar for reps, but I seriously thought I was going to throw up. I waited around for a while to see if it would pass but it didn't, so I went home. Coffee upsets my stomach sometimes so no more guzzling it before a session.
Today's lifts will be squats, overhead press, and deadllifts. Going for squats 3x3x 125, concentrating on keeping my whole body tight and strong. Overhead press 3x5x 60. Deadlifts 1x5x 135. So far my form has always broken down when I do a linear progression on deadliest, I don't know what to do other then keep resetting the lift.


Okay, here is how it went. Squats, 1x12x air, 1x10x bar (did a couple extra reps to warm-up as it was cold this morning), 1x5x 65, 1x5x 85, 1x5x 105, 1x3x 115, 3x3x 125- not sure if I wasn't cheating depth on the last one of each set, am going to repeat this next session and make sure they are deep and strong. Really setting my chest and torso hard helps the weight go up a LOT. Finished with 3x3x 115.

Overhead press 1x8x bar, 1x5x 55, 3x5x 60- made it! Next overhead press day, 62.5.

Deadlifts, I decided to do two sets of three instead of one set of five and completed them with ease. Next time, 1x3x 135, 1x3x 145.

Today is a running day, going for two .75 mile 5.2 mph intervals, total treadmill distance 4 miles.

Wednesday running, Friday lifts

Wednesday run was long slow distance day, 4 intervals at 5.2 mph, of one-half mile each. Total including warm-up and cool down of four miles. Next LSD day going to two intervals of .75 mile each.
Friday lifts were squats, 1x10x air, 1x8x bar, 1x5x 65, 1x5x 85, 1x5x 105, 1x5x 115, 2x3x 125, 1x1x 125, failed to the rails. Must remember to concentrate on keeping my back and abs super tight through the movement. This is where a coach would help, someone shouting important shit at me. I asked a nearby guy to lift the bar back up to the pins for me took 10 lbs off and kept going. 3x3x 115.
Bench press, 1x8x bar, 1x5x 55, 1x5x 65, 1x5x 75, 2x3x 85, asked a different guy to spot me for my third set, he basically carried the bar so I let him assist me for 6 reps, then when he was busy did my third set of three by myself.

Power cleans were sloppy today, guy walking around dangerously close to the barbell I was throwing around. It was idiot night at the gym except for the guy who helped move my loaded squat bar, that was cool. 1x5x bar, 1x3x 55, 1x3x 65, 3x3x 70 sloppy, 1x3x 65. My right shoulder feels wonky and messed up today.

Today is a fast interval run, 4.0 and 6.0, going to add in a one degree incline on this. End with 20 back extensions and 10 overhead press (bar).

off lifting day dammit

Monday I ran, fast intervals, 4.0/ 6.0 and it went well. Tomorrow's run will be LSD, with the goal of two mile total, in .5 mile increments of 5.2.

On to today. Sheesh, am I premenstrual or something? Squats, 1x10x air, 1x8x bar, 1x5x 65, 1x5x 85, 1x5x 105, 2x3x 115 (this was going to be one set but it was tough so I added another one) 1x3x 120, 1x3x 125 HARD 2x1x 125- UGH weak shit, and 1x1x 115. I was beaten. I had shitty sleep this week, and got a bunch a gifts in the mail, including a new Macbook Pro. Which is awesome, but maybe that got me too excited to sleep or something.

Overhead press, reset to 60 lbs, 1x8x bar, 1x5x 55, 2x5x 60, 1x4x 60. Deadlift, also a reset due to form breakdown 1x5x 135. And out.

Run session

My run went suprisingly well considering the week off of running. Intervals 4.0 and 5.2, the 5.2 jogging intervals were .5 mile and I felt comfortable and avoided the burning lungs feeling. Next treadmill session will be faster intervals, 4.0 and 6.0 at .25 miles for a total for four miles including warm-up and cool-down .25 miles.

My wrists and forearms are very beat-up feeling today, not sure if that is from benching which I probably do wrong, or the power cleans. Today will be a rest day, Monday lifts squats going for 3x3x 130, overhead press reseting down to 3x5x 60. Deadlifts pulling back again to 1x5x 135. So squatting heavy and going temporarily backwards on overhead press and deadlifts. Tuesday is fast interval running.

Lost a day

I was interrupted while posting Wednesday's workout (work call that was worth it, big Xmas tip) and it appears I threw away the paper it was on. I have not run this week at all due to the dehydration, the race isn't until April so for now maintaining strength is my focus. I plan to resume treadmill training Saturday, it will be lsd training, 4.0 and 5.2 intervals.
Today I am going for 3x3x 125 squats, 3x5x 85 bench press and am adding power cleans back in so will see where I am with those, I expect to be at 65lbs. Also 3x10x bar overhead press active recovery.

Also, in a blow to healthy equalling sexy, I notice that after the 4 days of nausea that resulted in minimal eating and minimal training that my body looks better then it has in a long time. My waist is narrower and I have a more streamlined look altogether. I think that all the reading I've done about eating (actually, eating influenced by the reading makes more sense) to support strength in addition to inflammation caused by exercise blew me up. I'm not going to make myself eat anymore unless I really want to at the time, including post workout.

Friday afternoon session: warmup of 20 back extensions, squats 1x10x air, 1x8x bar, 1x5x 65, 1x5x 85, 1x5x 105, 1x5x 115 kind of a grind but ok, 3x3x 125 tough but doable, 1x2x 125, 1x1x 125, 1x3x 115.

Bench press 1x8x bar, 1x5x 65, 1x3x 75, 1x1x 85 UGH, 1x2x 85, 2x2x 85, 1x4x 85, 1x3x 85, 1x5x 75. Very tough bench press session.
I brought power cleans back in, 1x5x bar, 1x5x 55, 1x3x 60, 5x3x 65, nice cleans. Learning how to do a tight set-up was the most important thing to do these, now I need to not hit myself in the face with the bar Doh.