Wed 27 March
Squat - back-off day
45x5x2
135x3x3
Thank god my form was back for this workout. I hate that I'm nervous about my technique going to shit for my re-try at 190x5x3 on Friday... Grrr!
Press - work up to heavy single
45x5x2
65x5x1
80x3x1
95x1
100x1
102x1
105 -- user error
I messed up loading my bar on my last attempt -- I thought I was attempting 105, but it was really 100. 25s on both sides, and a single 5 on the left side. ::facepalm:: On the plus side, maybe this is a good sign that my left arm is catching up with my right arm? Because I did manage to lock it out, even though it was super ugly.
Note to self - if things feel super strange when you take the bar out of the rack, always check your loading.
Upper Body Beatdown by G&B
Dumbbell Bench Press - 3x10 w 35# dbs
Kroc Rows - 2 sets, max left and max right, 40# db
set 1 - L:16, R:16
set 2 - L:11, R:11
1/2 Tabata Pushups - 21 total reps
Ring Rows - 3 max sets; 20s work, 30s rest; at this point I wasn't counting anything
Plank - 90sec hold, on elbows
Finished up by making a really sexy sweat angel on the floor. hah
Come see us Linds.
Cheri, you so had that 105 yesterday if you were loaded properly. Try to get some video of your squats tomorrow. I want to see them.
Fri 29 March
Squat
45x5x2
135x5
155x3
175x2 - belted
185x1 - snuck this one in, I usually don't get to take such small jumps in warmups
190x5x3 - work sets
Used my phone and a plyo box to grab some video of the three work sets, not a great angle.
http://www.youtube.com/watch?v=t-JsZwMtcjo
Deadlift
135x5x2
165x3
185x3 - belted
200x1
215x1
230x5 - work set
http://www.youtube.com/watch?v=YvKJ2o0hsWM
I completed my work set, and made a new 5 rep PR. But mentally, this was a difficult day for me. After standing up with the 5th rep at 230#, I had a freak out moment, and dropped the bar instead of lowering it. I was totally horrified with myself as soon as I did it. Pulling heavy loads like this for reps scares the shit out of me, despite all the feedback from my coaches that I'm moving properly and safely. My total lack of lower back soreness from this workout is proof that they are right. I just need to ditch the story in my head about deadlifts injuring me.
First of all, why are we both up at this hour with lifting on our minds?? (Well, I know it's because I was out drinking after work before this but that's besides the point) Awesome workout! I feel the pressure on for Monday! Haha. I see we both share the "mental struggle" of lifting heavy weights. Finding that inner confidence to overcome fear of the weight is something I haven't quite figured out on my own. I guess all we can do is keep going into the gym and just DOING it ;P
That is pretty funny we were both on here between 3 and 4 AM. I don't have a good excuse like being out drinking, I just stay up late randomly when I don't have to get up the next day. :-)
Definitely felt some pressure during my workout today, but thankfully I pulled off 195#. On to 200# on Friday, yikes!
Mon 1 April
Squat
45x5x2
135x5
155x3
175x2
185x1
195x5x3
There were some ugly reps in there, but I stood up with them all. I hope my ability to squat properly comes back soon!!
It's hard to believe that 7 weeks ago my 1RM was 170#, and now I'm set to attempt 200x5x3 on Friday. Craaazy.
Conditioning
Tabata pairs
A. Hula-hooping (yes, seriously! haha) + hollow rocks
B. Plank + walking lunges
Eat and rest well tonight. Tomorrow's a big day!
Wed 3 April
"Upper Body Beatdown" Day
Bench - 3x5 @ 85% 1RM
45x5x2
75x5
95x3
110x2
120x3x5
Press - work up to heavy single, then reduce by 15% for one set of as many reps as possible
45x5x2
65x3
85x1
95x1
100x1 -- daily max
103x1 -- failed this attempt
85x8 -- hard fought 8th rep, left arm took a looooong time to get locked out
Pull-Ups - 3x8, used skinny red band on all 3 sets
Set 1 - overhand grip, no extra assist needed
Set 2 - underhand grip, no extra assist needed
Set 3 - mixed grip (L over, R under), need extra push from partner for last 3-4 or reps
DB Rows - 3x15, left & right
Set 1 - 30#, had to drop db before hitting 15 on both L&R sets
Set 2 - 25#, both L&R had to pause between reps, but did not drop db
Set 3 - 25#, also paused but did not drop
Friday 5 April
Squat - planned 200x5x3, did not make that goal
45x5x2
95x5
135x5
155x3
175x2 - belted
190x1
200x4 - missed 5th rep
200x1
165x5x2
Because of my spectacular fail on that 5th rep, it seemed wise to call it a day for the heavy stuff. After the fact, I'm wondering if I should've finished the day with triples at 200#. Regardless, I'm going to give 200x5x3 another shot on Monday.
Deadlift
135x5x2
165x3
195x2
215x1
235x5
http://www.youtube.com/watch?v=AHgRN1h0J9I
Starting to feel comfortable with the idea that I have some thoracic rounding, but that doesn't compromise my lumbar extension. By the end of this set of 5, it felt like my sternum was being crushed a little bit - freaky. Next time I go for a heavy set of 5, I'm going to try a mixed grip and see if that help me stay extended up top.
Finisher
15-12-9
wall balls, 12#
kettlebell swings, 35#
3:30-ish
Starting the set of 12 wallballs was the worst part of this.
Last edited by Cheri Wissmann; 04-08-2013 at 07:48 PM.