Wow, Wednesday's workout did a number on my legs. Still sore Friday, even with the normal easy cardio on Thursday. Maybe because I'm eating a little under maintenance? But, happy to weigh 129.6 Friday. :-) funny how my weight gradually pushes up. For all of last year, it was 125-130 range without paying much attention to what I ate, now the 5 pound range is kind of centered on 130. Paying the piper for indulging my weakness for strong, dark beer through the fall and winter. Hopefully there is still a bit more bloat that will come off easily, once Aunt Flo's monthly visit is over.
Deadlift with minibands, 5 reps -5% to 9
It was a relief just to be able to loop the bands around the bar and little platform correctly. Took forever to figure it out though, and the process provided lots of amusement for the folks in the racks next to me.
Bench, 4 reps -5% to 9
Bar, 65, 85
4x100@8 (got liftoff, big difference!)
Dip machine 2x7@105 (narrow grip)
Wide grip bothered my shoulders a bit today. Wimped out on weight on dip machine as a result.
Any benching advice from long-armed folks is welcome!
Bar, 65, 3x85, 2x95
2x115@10 (slow enough not to even try for 3d rep)
1x115@8 (touched lower on ribs, flew up!!)
An OMG moment with the accidental low touch on one rep that made the weight fly up. My grip is pretty narrow (thumb tips touch smooth center before wrapping them around), and with my long arms this is a very, very low touch, maybe an inch or so below my sternum. Worked out with trainer today, wouldn't have pushed it for so many singles by myself. Getting liftoffs helped soooooo much.
5x135, 4x185, 3x225 (belt)
2x265@10 (got 3d rep 1" up)
Nice work DeeLee. You are going to crush it at the meet, I think you will easily surpass your goal numbers.
Thanks, Gillian. Numbers will be interesting this time, just because my trainer won't be there and I'll have to make any on-the-spot decisions by myself. Hopefully the months of RPE training have improved my ability to accurately evaluate how things are going at the moment. We will go over initial numbers before then for sure. Hubby and kids will be there to cheer me on and listen for my name, but that is it.
I asked someone to do liftoff for me, and have been doing some sets with him. VERY helpful -- I usually set the supports so high that the bar barely clears to unrack, and sometimes catches on one side, but this caused problems with the liftoff -- I think visually, for the spotter, who ended up pulling the bar a little high. Setting it down a notch helped a lot (if I do this unracking myself, pushing from the lower setting aggravates inner elbow tendons/ulnar nerves, which is something that almost but never quite goes away entirely). This is where being a bit of a control freak comes in handy, as it would be terrible to miss because of a bad liftoff from the random person who is there to help. Always good to try to get everything you have control over, and can do in advance, just as perfect as you can.
No T/Th cardio this week due to real life intruding.
Belted squat, 3 reps -5% to 9
Bar, 85, 120, 145 (no belt)
email@example.com (let myself settle at bottom of first rep, other 2 harder as a result. Boo!)
Towel bench, 3 reps, -5% to 9
Bar, 65, 85, 95
3x100@7 (meant to do 105)
firstname.lastname@example.org (bad bar path up on 3d rep)
As noted above, worked out the kinks on liftoff. Did a few extra liftoffs for practice. Very appreciative of my friend taking the time to do this with me.
RDL/deadlift from pins at deadlift sticking point, 6 reps, -5% to 9
Didn't keep knees almost straight this time. Hamstrings really tight this week, right at the top by tendon. Little voice in my head saying it's a bad idea to maximize stretch (and load on those tendons) right now, and I actually listened. My normal tendency is to squelch any idea of doing less rather than more or easier rather than harder, ;-) but the reality is I hover just below the point of overuse all the time. The whole RPE thing has been good in terms of learning to self-evaluate and exercise a little more self-control in terms of pushing myself, both of which I needed in spades.
Lots to catch up on! :-). Big soccer tournament weekend for two of my children (Must brag on my 12-year-old girl, who was fierce! Holding midfielder who played a huge part in shutting out every team they faced!). Then last week of school with final exams, soccer tryouts, special programs, parties, etc. Lots of fun for everyone with mom (and dad) scrambling like mad to keep up with it all.
Deadlift with chains, 3 reps -5% to 9
Bench, 1rep To 9, repeat weight until it is 10
Bar, 65, 85
1x120@pretty easy 10
7xbw@8 (narrower grip)
Bench, 1 rep to 9
45, 65, 85x3, 95x2
0x115 (no liftoff, bailed very fast to avoid actual failiure. DH spotting but didn't ask for liftoff)
1x115@easy 9 (great liftoff from DH!)
Was afraid to test my (almost 25 year) marriage by being Miss Bossypants about the liftoff, or getting mad if he messed it up. Big mistake obviously. He was great!
Deadlift with belt, 1 rep to 9
135, 185x3, 225x2 (belt)
1x245@8 to 8.5
1x260@9. Seemed better than 245, smoother. Different gym than usual, and didn't realize bar was slightly fat until 185 was hard to hang onto with overhand grip. Didn't push this too much -- main thing toned on a positive note.
5/30. 127.2 lbs
Bench, 1 rep to 8, repeat until about 8.5, max 4 top singles
Bar, 65, 85, 2x95
1x112@8. Quick and smooth all the way.
Deadlift w/ belt, 1 rep to 8, repeat to 8.5, max 3 top singles
135, 185, 2x225@7
1x245@9 dipped hips at setup (bad!), made it harder than it should have been, big time shaky legs. Not how I wanted my last heavy lift to feel!
Last edited by DeeLee; 06-03-2012 at 08:13 AM.
6/2 Push-Pull!!! A gym competition but with a judge.
Weighed in at 126.
Missed 120 twice! Rats!! Bar path issues on both.
Totally played it safe. Left hamstring tweaked a bit -- irritated not painful. Advilled up, kept rubbing on icy-hot. Just in case.
275 good. Went up very fast and smooth. Definitely could have done more.
I won the women's side! Happiest about the 275 (mad about missing 120!), but ended up with a nice cooler saying 2012 push pull champion. :-D. Put to good use at a party we hosted for son's soccer team. FINALLY it is beer and pizza time for me!
Next BIG goal is to deadlift 300 by the time I'm 50. Would love to bench body weight but that may be a lifetime pursuit.
Now I need to get my nerve up to try a full meet.
Congrats DeeLee. Well done- you hit your deadlift goal! So close on the bench. Any video?