Deadlifts and milkshakes

[Keosawa]

Welcome back, and good luck training for November's meet. Nothing's ever "just for fun" when it's a meet, lol.

 

[WitchCraft]

It's a risk you run with the internet. If it's important, the quick and easy way to back up an on line log is to just right-click and select "save page as...", for each page of the log, or whatever the equivalent is for the browser you use.

Yeah, live and learn I guess. I might just keep one big Word document and copy and paste every workout in.

Welcome back, and good luck training for November's meet. Nothing's ever "just for fun" when it's a meet, lol.

Thanks! Well, I've looked at past competitions at this particular gym and there is very little turnout for women. I feel like that takes a lot of pressure off. I'm just shooting for a 225 deadlift at 114. I'd love to be truly competitive in the future, so I'm hoping this will just get my feet wet.



BTW, any chance there's a mod that can help me change my thread name?

 

[WitchCraft]

Squat
bar x 5
bar x 5
65 x 5
65 x 5
80 x 3
90 x 3
105 x 6
BBB
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Abs

Notes: I think I STILL need to lower my 1RM for squats. I filmed one of my BBB sets for more critiques (video in the making). I tried to keep my head/chest up higher than usual but it was a little difficult because I have been using this form for months.

 

[WitchCraft]

Warm up - BW squats

Deadlift
95 x 5
115 x 3
135 x 3
150 x 3
170 x 1 + 0
170 x 1
170 x 1
BBB
95 x 10
95 x 10
95 x 10

Notes: Worst deadlifting session I've ever had. I felt like shit and I was really tired. Was aiming to hit 170 for 5 today and could barely get those singles done. Just one of those days I guess...

 

[WitchCraft]

BW = 130#

Press
Bar x 5
Bar x 5
50 x 3
55 x 3
65 x 1 + 0
65 x 0 fuccckkkkkk
BBB
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Power Cleans - Form work

Rippetoes tricep extensions
30 x 10
30 x 10
30 x 10

Decline sit ups
BW x 15
BW x 15 (hurt hip flexors)

Notes: Real frustrated with my sessions lately. Not sure what's up but I'm not hitting the prescribed reps. I took the deload, been eating the same. I'm going to focus on more assistance and dial in on my form.

 

[Shafty]

Good post.

 

[JauntyAngle]

BTW, any chance there's a mod that can help me change my thread name?

Post a request in the support forum. The turnaround seems to be a matter of minutes.

 

[WitchCraft]

Post a request in the support forum. The turnaround seems to be a matter of minutes.

Cool, thank you!

------

edit: Was supposed to bench today but my triceps are fried from those extensions I did two days ago! Hopefully tomorrow I'll feel a little more ambitious.

Oh, and OT: I got a job as a manager at a museum making a lot more money and working less hours so I'll have a lot more time to train I'm a happy girl!

 

[WitchCraft]

9/6/11 - BW 129#

Did some foam rolling before I left for the gym. Hurt like hell, I need to keep on this.

Deadlift
95 x 3
95 x 3
135 x 3
140 x 5
160 x 3
185 x 1

Power cleans
Form work
65 x 2
65 x 2
65 x 2
65 x 2
65 x 3

Bench
Bar x 10
Bar x 10
65 x 5
70 x 5
85 x 3
95 x 3 Rep PR
BBB
70 x 10
70 x 10
70 x 10

Triceratops (what I'm calling Rippetoe's triceps extensions from now on for simplicity lol)
30 x 10
30 x 10
30 x 10

Band pull aparts
x 10
x 10
x 10

Notes: What a change from last weeks workouts! I had so much energy today and felt super strong with the bench!

Really happy with how today went.





^^Take a look at the mess of morons behind me. It was pretty hard for Goon and I not to burst out into laughter. There was a "coach" in the room who was MAKING his team do this shit. Oh well, provides entertainment for all at least.

 

[eastNYgoon138]

Are those chicks working out? I don't even know what that was. Oh and nice PR. Had to prioritize this post.

You laugh but they are doing exactly what their coach told them to, this isnt them goofing around. He spent about 15 minutes demonstrating in place high knee shadow boxing, ropeless jump rope, lunge curls and those one leg in the air hand around the ankle sit up things they are doing. That shit makes me fucking furious, someone getting paid for that kind of instruction :icon_twis and to make things worse... not one had a nice ass

 

[WitchCraft]

Are those chicks working out? I don't even know what that was. Oh and nice PR. Had to prioritize this post.

According to the coach, yes. I mean it was at times painful to watch lol and thanks!

You laugh but they are doing exactly what their coach told them to, this isnt them goofing around. He spent about 15 minutes demonstrating in place high knee shadow boxing, ropeless jump rope, lunge curls and those one leg in the air hand around the ankle sit up things they are doing. That shit makes me fucking furious, someone getting paid for that kind of instruction :icon_twis and to make things worse... not one had a nice ass

What do you expect? shadow boxing and invisible jump roping is not the best route for a nice booty.

 

[TeddyRoosevelt]

I like both deadlifts and milkshakes.

Given the name change, I shall read your log now.

It's also nice, and far too rare, to see a female with sensible strength programming.

 

[WitchCraft]

9/7/11

BW Squats x 10
Burpees x 10
Lunges x 20 each leg

SMR - piriformis, quads, IT band

Static stretching, hip openers

Notes: I did the above because my RT knee and hip were achey. I'm going to start fish oil 2x a day again and see if it helps.

I like both deadlifts and milkshakes.

Given the name change, I shall read your log now.

It's also nice, and far too rare, to see a female with sensible strength programming.

Welcome! Most of my programming knowledge comes from this forum Also, I have been living off of milkshakes for two months now. I highly recommend it.

 

[WitchCraft]

Warm up: Dynamic hip warmup, PVC rolling, asian squat stretching,

Squats
BW x 10 x 2
Bar x 2
65 x 5
65 x 5
65 x 5
65 x 5

Good mornings - this is the first time I've ever done these so I kept it at the bar to see how my hip would react, all went well!
bar x 10 x 5

Ab wheel rollouts
BW x 5 x 3

Step ups on box
BW x 20

Notes: I've stopped using 5/3/1 for squats. My left hip feels like it's made of sandpaper and I even tried to just squat light today to get them warmed up (sometimes that helps). Even after the hip warmup and BW stuff, it felt horribly tight. There was some clicking, snapping, rubbing going on all over the place. My coach made the (frustrating) point that I should probably stop squatting and focus on rehab, even if takes me a year to feel better. I know it's the right thing to do, but it's a hard pill to swallow. I'm going to see how box squats make me feel and hope those work out. If not, barbell step ups have always felt painless and I can do those in place of squats. For the time being, I'll be sitting on an ice pack and using the foam roller.

 

[Keosawa]

Notes: I've stopped using 5/3/1 for squats. My left hip feels like it's made of sandpaper and I even tried to just squat light today to get them warmed up (sometimes that helps). Even after the hip warmup and BW stuff, it felt horribly tight. There was some clicking, snapping, rubbing going on all over the place. My coach made the (frustrating) point that I should probably stop squatting and focus on rehab, even if takes me a year to feel better. I know it's the right thing to do, but it's a hard pill to swallow. I'm going to see how box squats make me feel and hope those work out. If not, barbell step ups have always felt painless and I can do those in place of squats. For the time being, I'll be sitting on an ice pack and using the foam roller.

Provided you have a stiff enough band, you could try these to see if they loosen your hip up at all.

 

[WitchCraft]

I can be a supple leopard too! lol I do have that exact band so I'll give it a shot. Thanks!

 

[WitchCraft]

Warmed up with a long walk trying to leash train this little shit ^^

9/9/11

Shoulder complexes

Press
Bar x 10
Bar x 10
50 x 5
55 x 5
60 x 3
65 x 2 REP PR
**Push press with wrist wraps**
70 x 3
70 x 3
Bar x 10

Leg press
110 x 10
130 x 10
130 x 10

Triceratops
10 x 3 with a mysterious weight, don't know how much the bar weighed

Box step ups
x a bunch?

PVC rolling
Notes: This workout was a cluster-fuck but I felt pretty strong/healthy for once. My coach was working with a client today and used me as a dummy for teaching so it was cool but I think part of the reason I was all over the place.

Post workout meal: Bubba burger! I've been "dieting" for a week now but still the same weight. Maybe because I eat things like bubba burgers and milk shakes. But I've completely cut out breads besides ezekiel bread. My goal is to lose 3 pounds this month to get closer to my weight class for the competition.

 

[WitchCraft]

AM - Went for a long walk with my pup.

Deload week - first time I've ever taken one, I needed it!

Deadlift
95 x 5
95 x 5
115 x 5
135 x 5

Good morning
Bar x 10 x 5

Ab wheel rollout
Decline sit-ups
Med ball rolling on piriformis

Prowler pushes - 3 sprints x 15 yards, +50 pounds on the second sprint

Notes: My hamstrings and core are burning with soreness from my last session. Prowler pushes were hard. I had to sit down on the curb for a little while after those.

 

[WitchCraft]

9/14/11

Bench deload
Bar x 10
Bar x 10
55 x 5
65 x 5
75 x 5

Chins
BW x 3
BW x 2
BW x 2
BW x 2
BW x 2
Total: 11

Prowler sprints
15 yards x 3

sled pulls
30' rope x 100 yards

Notes: I want to do more chins. I feel like I neglect them in my training. Also, I pretend to enjoy the prowler work but I really hate it. I wonder why I even do conditioning things. Is there any purpose if you're not trying to lose weight?

 

[TeddyRoosevelt]

Notes: I want to do more chins. I feel like I neglect them in my training. Also, I pretend to enjoy the prowler work but I really hate it. I wonder why I even do conditioning things. Is there any purpose if you're not trying to lose weight?

Is there a purpose to conditioning? Yes, there is.