Deadlifts and milkshakes

8/19/2013

Squat
bar x 5
bar x 5
65 x 5
88 x 5
100 x 3
115 x 3
135 x 3
145 x 3
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
^^new 5x5 PR

Chins
3,3,3

Ab wheel rollouts
BW x 10 x 3

Notes: Squats felt OK today. A pretty challenging 5 x 5. Not sure how much longer I can keep linear progression from here on out, but I will do my best next week.
 
I've been adding 5 lbs every week. It's an 8 week cycle and if I continued with 5 lbs, I would be squatting 170 x 5 x 5 in 3 weeks. I'm not sure if that's realistic. I have microplates at my gym so I might go up in smaller increments if I have to or lower the rep schemes to a 4 x 4 or 3 x 3.
 
I looked at Smolov and though, there is no way I can do this... And just did it. I was surprised at how well I progressed. I failed a few reps here and there but it was amazing the results... Anyway, just keep at it, you may surprise yourself!
 
NurseKnuckles said:
I looked at Smolov and though, there is no way I can do this... And just did it. I was surprised at how well I progressed. I failed a few reps here and there but it was amazing the results... Anyway, just keep at it, you may surprise yourself!
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That's the plan. I hate missing reps and try to avoid it so that's why I'll cut down the rep schemes if I have to.

8/20/2013

Bench
bar x 5
bar x 5
65 x 5
85 x 5
95 x 3
100 x 2
107 x 5
107 x 5
107 x 5
107 x 5
107 x 5
^new 5 x 5 PR

Press
bar x 10
50 x 5
50 x 5
**behind the neck**
bar x 5
bar x 5
bar x 5
bar x 5
bar x 5

Chins
BW x 5
+10 x 1
+15 x 1
+20 x 1
+22.5 x 1 PR!!

Banded tricep pushdowns
a shit ton

Notes: BIG PRs for me today. I was convinced I couldn't 5 x 5 107 bench on my way to the gym. Blew through those things like it was nothing. Weighted chins were light too. Love it!
 
Oh, also, benefit of strength training #1,257: Smokey, my baby, (my dog) hurt his paw in the woods today. I'm not exactly sure what he did, possibly got stung on his foot or stepped on something sharp. But he REFUSED to walk and couldn't put any weight onto the injured paw. He had this really pathetic little limp. I had to carry that 50 lb beast home. Piece of cake.
 
I hope your dog's pay is okay.

I'm a firm believer in not owning a dog you can't carry.
 
Last edited:
Tosa said:
I hope your do'g s pay is okay.

I'm a firm believer in not owning a dog you can't carry.
Click to expand...

He's okay now. I'm pretty sure he got stung on his paw. He gets stung a lot for some reason.

After yesterday, I definitely don't want to have a dog that I can't carry. It was funny because when I finally got to the road and was still carrying him, a lot of people stopped to ask if we were alright. It looks pretty weird when a pitbull is being carried.
 
8/22/2013

Squat
bar x 10
65 x 5
85 x 5
105 x 3
115 x 3
135 x 3
155 x 3
**belted**
160 x 2
170 x 2
170 x 5 rep PR
170 x 2
170 x 2
170 x 2

Notes: I switched my AMRAP set so that I'm doing it in the second set of my 5 x 5. Steve said it would be a good idea to do it while I still felt fresh. I liked it this way and will continue to do this rep scheme. Very happy with the speed on these squats.

I'm really surprised at how well my training is going. I have been skipping assistance and my strength is going up. I feel like, personally, assistance was a huge waste of time for me.
 
I just noticed the matching pink color scheme. Nice.

Also- great starting point for the Figure stuff. Do you have a plan for that? Extra hypertrophy, lose weight? Or are you just going to do keep lifting hard and see where it gets you?
 
JauntyAngle said:
I just noticed the matching pink color scheme. Nice.

Also- great starting point for the Figure stuff. Do you have a plan for that? Extra hypertrophy, lose weight? Or are you just going to do keep lifting hard and see where it gets you?
Click to expand...

lol thanks!!

Yeah, I have a plan for the bikini competition. Strength is my top priority so I'm not planning on getting too lean. Generally, for the bikini division, you're expected to be at 14-20% BF. I'm about 18% BF right now. When I start to lose fat, I also start to look deflated and less muscular. So I don't plan to cut carbs until 1-2 weeks out. I've been eating a high protein, high fat diet right now with carbs only pre- and post- workout.

I haven't changed my training at all. As I get closer to the competition, I'll probably start doing some high intensity cardio but that's probably the only change I'll make. I'm hoping that all of the heavy lifting will do the rest for me . :)

My main concern is my posing. I'm really, really bad at it. I hired a coach but haven't started working with her yet. Hopefully that helps put the package all together!

I'm open to all advice by the way. I really have no idea what I'm doing.
 
8/23/2013

Bench
bar x 10
65 x 5
85 x 5
95 x 3
105 x 3
110 x 2
115 x 1
115 x 1
115 x 3 rep PR
115 x 1
115 x 1

Notes: Today was a volume PR with 115 and I even snuck in a rep PR in there. I'm in a big rush today so had to skip additional stuff that I usually do.
 
8/24/2013

Deadlift
95 x 5
135 x 5
155 x 5
175 x 3
185 x 2
200 x 1
200 x 1
200 x 1
200 x 1
200 x 3

Hamstring curl
30 x 10
40 x 10
50 x 10
50 x 10
50 x 10

Some chins

Notes: Trained at a different gym today because I'm visiting my parents for the weekend. Getting fitted for my wedding dress. Eeee!!! Deadlift warm ups felt awesome so I increased the weight to 200. It felt silly light and form felt OK.

As soon as I got home, my parents asked me to go kayaking with them. Then I encountered a problem. I was really hungry after training in the morning and having a small meal before training. My Mom said "We have to leave right now. Just eat a banana and here's a rice cake." LOL I love my Mom but she just doesn't understand training or nutrition in any way, shape, or form. Then they sighed and snickered as I had to make a real meal. I always notice that people who try to eat well get a lot of shit from people who don't.

Anyways, I scarfed down some tuna and spinach and went kayaking in the bay for 3 hours. We went to a really beautiful spot called Pirate's Cove and I am a sunburned lobster now. /coolstorygirl
 
WitchCraft said:
I always notice that people who try to eat well get a lot of shit from people who don't.
Click to expand...

Indeed.

I was going to type up a long story about this, but I don't feel like it. So here's the moral of said story: if people give you shit about your eating habits (and if they are giving you shit about your eating habits chances are they are people you can beat up) it is fine to punch them in the head. Unless they are your family; you probably shouldn't punch your family.
 
TeddyRoosevelt said:
Indeed.

I was going to type up a long story about this, but I don't feel like it. So here's the moral of said story: if people give you shit about your eating habits (and if they are giving you shit about your eating habits chances are they are people you can beat up) it is fine to punch them in the head. Unless they are your family; you probably shouldn't punch your family.
Click to expand...

While I could beat her up, I chose not to. She is my Mom after all. It's super frustrating for me because I have always had bad eating habits because of my environment growing up. We always ate on a whim like that. And while I have been lucky to never have become overweight, I always had minor issues due to malnutrition. I'm trying to lead by example but it's hard when people see preparing meals as a huge inconvenience.

eastNYgoon138 said:
And how exactly do Danishes and cupcakes fit into this bikini prep?
Click to expand...

WitchCraft said:
with carbs only pre- and post- workout.
Click to expand...

Pre-workout Danishes only. I like how we're capitalizing Danishes now. They're that important.
 
WitchCraft said:
I'm open to all advice by the way. I really have no idea what I'm doing.
Click to expand...

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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