Deadlifts and milkshakes

JauntyAngle said:
Ha- I don't really have much advice to give. I suppose I am pretty good at losing weight- if I just up my conditioning work and control my starch intake (have smaller portions of potatoes, rice etc or sometimes skip entirely) I quickly start losing weight- often a couple of pounds a week. But maybe there is just something about my metabolism that favours that- certainly it seems a lot harder for most other people I know, especially people of my age.

Although, that being said, I have become interested in the idea that doing more high-intensity conditioning will improve some features of your metabolism (e.g. increasing insulin resistance). A lot of articles on Suppversity go into this. I don't do much high intensity work so I am curious to try. I've been toying with the idea of trying a 10-12 week programme with the C2 rower- I think that will be a lot easier to combine with lifting as it is lower impact in general and doesn't stress the lower body as much as running.
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Well, I do know that men typically can lose body fat must more quickly than women can. I've made some drastic changes to my diet and I still don't really look THAT different. I know some men who just stop drinking soda and they lose 5 pounds in a week lol Us girls have to work a lot harder to get really lean unfortunately.

Also, about the conditioning program, I have heard that figure athletes should avoid doing cardio until they are really close to prep. I read recently that any kind of cardio can actually deplete your muscle mass so I'm trying to hold off for as long as I can, which is actually pretty easy for me since I hate doing cardio!! :)
 
8/25/2013

Prowler sprints
200 yards x 3 (back and forth)

Notes: I trained my Mom today in the gym. Re-taught her how to squat, bench, and deadlift. She deadlifted 85 x 5 x 5 which was pretty cool. She has decent form and she tries really hard and is very coachable. HOPEFULLY she sticks with it this time.

I did some prowler sprints with her to keep her moving with little rest time. I would do a run back and forth, then it would be her turn, and so on.
 
8/26/2013

Squat
bar x 5
bar x 5
bar x 5
65 x 5
85 x 5
95 x 3
105 x 3
135 x 3
145 x 3
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

^^new 5 x 5 PR

Notes: I was feeling pretty shitty this morning and was almost going to hold off squatting until tomorrow. I'm still visiting my parents so I didn't have a spot or anyone to train with which I'm not used to. I sucked it up anyway and really busted through this new 5 x 5 PR. They were actually surprisingly easy. That last rep of each set was a little slow and hard, but still pretty good. My hip flexor was so tender today that it was actually hurting deep in my abdomen which was really uncomfortable! My neck is also tweaked a little and turning my head at all hurts like hell. At least I can say squatting went well. Otherwise, I'm falling apart!
 
congrats on the pr! both you and steve have been killing it lately
we're expecting PRs from smokey too lol
 
kotriz said:
congrats on the pr! both you and steve have been killing it lately
we're expecting PRs from smokey too lol
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haha thanks, I'm not really sure why my training is taking off so well. I haven't changed much. Smokey has hit a PR this week. He learned how to ride along a bicycle. Not bad! Maybe I'll start logging his training.

Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 2
110 x 5
110 x 5
110 x 5
110 x 5
110 x 3

Supported leg raises
BW x 10 x 5

Tricep pushdowns
30 x 15
30 x 15
30 x 15

Walked to and from gym. Got super sweaty. This was a pretty big day bench day for me. I can remember not too long ago when 110 was my 1RM. I almost 5x5ed it today but got really fatigued at the end. That last set of 3 was all grinders and there was no way I could eek out 2 more. Dang.
 
8/29/2013

Bench
bar x 10
65 x 5
85 x 5
95 x 3
105 x 2
115 x 2
125 x F
115 x 2
115 x 2
115 x 2
115 x 2

Notes: Benching felt awesome at first. 115 for a double went up pretty fast so I tried to go for a PR. I have tried 125 probably 5 times in the past year and every time I fail. I know I'm strong enough to do it, and I don't know why I got so stuck today. I brushed it off as a fluke and just finished my work sets. I WILL get this weight next week.
 
I remember the first (and only) time I benched 300 lbs. I pinned myself in my basement probably 10 times before I was successful. I notice that how I feel mentally is important whenever I'm going for a PR or something close to it. I psyched myself out of deadlifting PRs on numerous occasions while blowing through singles and doubles of weight only 10-15 lbs lower than the PR attempt. It just takes the right level of focus and confidence. You'll get it. It is disappointing, though, since it can be difficult to get in that right mental state no matter how much you try.
 
ballhawkdawk said:
I remember the first (and only) time I benched 300 lbs. I pinned myself in my basement probably 10 times before I was successful. I notice that how I feel mentally is important whenever I'm going for a PR or something close to it. I psyched myself out of deadlifting PRs on numerous occasions while blowing through singles and doubles of weight only 10-15 lbs lower than the PR attempt. It just takes the right level of focus and confidence. You'll get it. It is disappointing, though, since it can be difficult to get in that right mental state no matter how much you try.
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Oh yeah, it's totally mental. I know I am strong enough for AT LEAST 125. My bench training has been going very well and I know that I can't possibly have the same max. It's just one of those numbers that I've become stuck on. There were also quite a bit of people staring at me today. I put some big bumpers on the bar that were 35's and it looked like I was benching a lot of weight. I felt a lot of pressure and I guess it psyched me out. :-/
 
WitchCraft said:
Oh yeah, it's totally mental. I know I am strong enough for AT LEAST 125. My bench training has been going very well and I know that I can't possibly have the same max. It's just one of those numbers that I've become stuck on. There were also quite a bit of people staring at me today. I put some big bumpers on the bar that were 35's and it looked like I was benching a lot of weight. I felt a lot of pressure and I guess it psyched me out. :-/
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Damn, yes, I am going to have to squat and DL at the CrossFit gym in Chiang Mai with the giant Rogue bumper plates! My main gym in CM for years had really think cast iron plates. How was a bro to know that a bro was moving weight?
 
JauntyAngle said:
Damn, yes, I am going to have to squat and DL at the CrossFit gym in Chiang Mai with the giant Rogue bumper plates! My main gym in CM for years had really think cast iron plates. How was a bro to know that a bro was moving weight?
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Haha yep. You need to do this. I don't typically use bumper plates to bench because it really doesn't make any sense to but I am trying to mentally prepare myself for a plate on each side! And people also automatically think you're awesomely strong.
 
8/30/2013

Squat
bar x 5
65 x
85 x 5
105 x 3
135 x 3
145 x 3
165 x 2
175 x 1
175 x 4 rep PR
175 x 1
175 x 1
175 x 1

GM
65 x 5
85 x 5
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Chins
BW x 5
BW+5 x 5 PR
BW+10 x 2 PR
 
I wish we had 35 lb iron plates (or non-bumper, whatever they're made out of) at our gym. I would look so much cooler benching 120+. Sigh. Forever tiny bencher problems.
 
Babyeater said:
I wish we had 35 lb iron plates (or non-bumper, whatever they're made out of) at our gym. I would look so much cooler benching 120+. Sigh. Forever tiny bencher problems.
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Guess you're just going to have to put on a real plate! I am getting sick of seeing such little plates on the bar when I'm benching. It looks so tiny but feels so heavy :rolleyes:
 
8/31/2013

Deadlift
135 x 5
155 x 3
175 x 3
185 x 3
195 x 2
200 x 2
200 x 2
200 x 2
200 x 2
200 x 2

Deficit deadlift (2.5")
135 x 5
145 x 5
145 x 5
145 x 5

Decline abs
BW x 10
BW +10 x 10
BW +10 x 10
BW +10 x 10

Obliques on hyperextension
BW x 10
BW x 10
BW x 10

Walked to and from gym

Notes: Good training day. I can now pull 200 with near perfect form. The deload I took to work on my form was a success!
 
92/2013

Bench
bar x 10
65 x 5
85 x 5
95 x 5
105 x 3
112 x 5
112 x 5
112 x 5
112 x 5
112 x 5
^^new 5x5 PR
115 x 1
117.5 x 1
120 x 1
122.5 x 1 PR
125 x 1 New PR
127.5 x F

Dips
BW x 7
BW x 7
BW x 7

Behind the neck press
bar x 10
bar x 10
bar x 10

Notes: I have a secret recipe for benching PRs. No carbs for breakfast (high protein high fat meal) then Reese's PB cup right before benching. This is the second time I've done this and it's been awesome. Do it.

I also changed up my form a little bit. I was watching one of Babyeater's videos recently and saw that she benched with her heels up. I figured I would give this a shot since I plan on lifting in RPS meets in the immediate future and they don't require heels down. I used to bench like this and it felt good going back. Hit a lot of easy PRs. FINALLY hit the dreaded 125 but I bet 127 is my new plateau. Such a love hate relationship with benching.
 
kotriz said:
congrats!!!
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KidAlchemy said:
Good going!
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Thanks, feels good! Hungry for more as usual.

9/3/2013

I decided to take a rest day today. About a week ago I strained my neck and it was getting better but apparently I tweaked it again last night. Can't turn my head to the right at all. Figured heavy squats weren't the best idea. I also started my first day of work at the high school again. Hoping I can keep riding this PR train even with work!
 
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