Bluebutton's Log

[Kyle Schuant]

I don't think it's a big deal to repeat the weight a few times. You can't microload in your community gym, so 5lbs on bench or press can be a big jump. Repeating the weights 2-3 times in a row is what one of my lifters calls "consolidation." As you said earlier, these are all rep PRs, so you're getting stronger either way.

[Aleli]

So I thought to myself today, "I should do some presses and DLs in the garage but if I built a bench I could do LTEs at the end."

So I used scrap 2x6s to build a bench this afternoon. It was very hot in the garage. I bet I made it down to 148 (should have gone on to test 1RMs).

But now I have ridiculously over-engineered bench for my kids to sit on and change their shoes. However, next time I think to myself that I should get in some presses and DLs in the garage, I can throw in LTEs too.

This is awesome! I've been wanting to build things lately, but I don't have any tools yet. LOL I need to start collecting some.

[bluebutton]

This is awesome! I've been wanting to build things lately, but I don't have any tools yet. LOL I need to start collecting some.

Yes! One of the fun hobbies to come with a)finishing grad school and b) buying a house. I recommend starting here: http://ana-white.com/2011/03/how-do-i-get-started

[bluebutton]

Today:

Again, I LOVE workout B.

Press
45 x 5
55 x 5
65 x 3
70 x 5, 5, 4, 2
--Next week Kyle's moving me to 5 sets of triples, and I'm ready. Last 2 reps on each set got uglier until I missed my last rep and owed a "debt rep". Boo.

DL
135 x 5
155 x 3
175 x 2
195 x 1
215 x 3 x 3

LTE
8lb DB x 10
20 x 10
25 x 12 x 3
30 x 10
--Slept on my post-operative shoulder funny and it was tight today. Hence the extra warming up for the Press (the 55 x 5 which I don't normally do) and the slow warm up with the LTE. Once the shoulder was warmed up, I was blasting through the 25 empty bar. So I threw on 5 lbs to see how that felt and 10 reps felt light.
--The LTE seems like a good for my shoulder in addition to the tricep work.

[Aleli]

Yes! One of the fun hobbies to come with a)finishing grad school and b) buying a house. I recommend starting here: http://ana-white.com/2011/03/how-do-i-get-started

Thanks for the link!

[bluebutton]

Today

BP
45 x 5
65 x 3
75 x 2
85 x 5 x 3
--moved back into the power rack, didn't come close to failing, but was working hard

Squat
45 x 5
95 x 5
115 x 3
135 x 2
155 x 1
175 x 5 x 3
--RAH!!! These were my work sets at the end of December, pleasant and scary to be back because next week will begin rep PRs. Felt heavy like 105 felt last summer after surgery. Hee hee. Need to work on keeping knees out on the way back up.

The trainers were working out in their off time doing high rep
Good mornings
a mule kick thing with the power rack
deadlifts that were actually RDLs with the fixed weights
Weighted sit ups
Glute bridges with 185 across their laps
--It's not that these ladies aren't strong or fit looking, I have no idea what their goals are afterall. It's that I cherish the simplicity of the basic barbell movements. Bench and squat day, Press and deadlift day. Done.

Oh, I also tried a single chin up. It went up fine. So I'll slowly add chins back in. The wrist is slowly sorting itself out.

[bluebutton]

Upon reflection, I'm also about 10 lbs lighter than the last time I did 175 for reps. That's a win.

[bluebutton]

Repeated last workout. Everything felt better. Squat was still intimidating.

[Aleli]

Upon reflection, I'm also about 10 lbs lighter than the last time I did 175 for reps. That's a win.

This is a huge win!

[bluebutton]

Thanks, Aleli! I like to think so, although I find myself floating my weight up to make these last few weeks for mini-LP.

SO! We are now in the evil weeks of Kyle's programming aka "You're done with your 5 steps back, time to hit the 6 steps forward"

Today
PC to Press
45 x 5
55 x 3
65 x 2
75 x 3 x 5
--five triples, hard earned, went up

DL
135 x 5
165 x 3
185 x 2
205 x 1
225 x 3 x 3
--the 165s felt ugly, better at 185+
--225 for multiple sets, felt like a miracle each time

Next squat session should be a Rep PR for squats. If today's presses weren't a rep PR, next week's will be.

UPDATE: I am really sore in the quads and sacrum. Not injured, but really sore.