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Spock81
Level 10

Join date: Jun 2010
Posts: 3765

YAHH another 5/3/1 person!!

Totally following along with your log. :)

I love that your kids are so into all this with you. My son, though he is only 5, rolls his eyes every time I try to talk to him about lifting, ha. I hope that changes in 10 years...

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

Thanks Spock81 :)

Friday I was on a plane to Canada and will be here for three weeks. Saturday was squat day and left me disappointed. I am lifting in a new gym, new rack, changed my grip...too many new variables at once. Squats were less than stellar. Backed way the hell off the weight and focused on sumo squat form.

Not worth mentioning the weight amount, just know that I felt it the next day and am glad I am working on that. Followed by 3 sets on adductor machine (vaginator) *lol* and yoga stretches. Then called it a day.

Sunday was a complete rest day: and by complete, I mean I didn't do a damn thing all day...for the first time in a looooong time. Loved it!

Monday: cheated my squat day, as I usually do leg press and leg curls, so had a leg day

Cybex Plate Loaded Leg Press:
warm up sets
20@50
20@70
15@90
15@110
10@140
10@160
10@180
10@200
10@230
10@250
10@270
10@290
10@320
8@340
6@360

Adductor Machine (vaginator)
15@50
15@50
15@50
15@60 (barely)

Lying Leg Curls
15@30
15@35
12@40
12@40

Was going to do light squats for form, but squat rack was *still* being used.

followed up with yoga stretches, and feeling really good :)

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coyotegal
Level 1

Join date: Jul 2009
Posts: 1443

Welcome to Canada :) and nice work lady!

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

coyotegal wrote:
Welcome to Canada :) and nice work lady!


Thanks coyotegal :) I love it here

The last two days were nothing spectacular to report. Tuesday was shoulders and hams, last night was bench and chest work (my least favorite day)

my bench sucks...but I will continue to work on it until it begins to improve. Working on a sticking point coming off the chest by doing some flat bb bench off chest to midway point...to failure, leaving only enough left in the tank to rack the bar. Also working on some grip issues with bench that should strengthen my bench lifts.

Tonight is Deads and back! Hell yeah, now that I like!

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Hallowed
Level

Join date: Aug 2010
Posts: 9597

You're like me... yay DL boooo BP!

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

exactly Hallowed...hate the BP

Thursday was back day

Deadlifts

warm up sets
5@95
5@95
3@115
3@115

working sets
3@135
3@135
3@135
3@145
3@155 (previous PR)
1@165
1@185 (new PR)

One Arm DB Rows (per side)
12@20
12@25
10@30 (tried versagrips for last three sets)
10@30
8@35

Plate Loaded Lat Pulldown
12@40
12@50
12@50
12@50
11@60

followed by stretching

Saturday is normally squat and leg day... but missed it so will be doing it this afternoon :)

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

Looking back at my log here, I see I've not put in all my training sessions lately. Didn't realize it, but no matter how measly some of my lifts are, I will enter all of them this week.

Yesterday was Squat/Legs

warm up sets
8@bar
8@bar
5@65
5@65
working sets
5@85
3@85
3@95
3@95
dropped the weight and worked with a box of sorts to hit same depth every time, below parallel, sumo squats
5@65
5@65
5@65
5@65

Plate Loaded Leg Press
warm up sets
15@140
15@160
10@180
10@200
working sets
10@230
10@250
10@270
10@290
10@320
10@340
8@360
4@380 (felt barfy after and it stuck with me pretty much all evening)

Lying Leg Curls
15@35
15@40
15@40
10@45

Adductor Machine
15@50
15@60
15@60
14@60 (all sets finished with hold at the top of the movement, til I can't hold it anymore)

followed by stretching

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Cal Jones
Level

Join date: May 2008
Posts: 4247

Grats on the DL PR.
We have the Cybex leg press at my gym. I use it some of the time but not that often, really. I can press it with four wheels a side - I've no idea what it would be in pounds but what you're doing sounds like a lot.

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nlmain
Level

Join date: Sep 2005
Posts: 9233

good job on the deadlift Pr BW.

volume is an important part of the overall equation, you should log it all.

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

Cal Jones wrote:
Grats on the DL PR.
We have the Cybex leg press at my gym. I use it some of the time but not that often, really. I can press it with four wheels a side - I've no idea what it would be in pounds but what you're doing sounds like a lot.


Thanks :) It sure feels like a lot too. I actually have allowed my iron to dip quite a bit again and my energy levels are seriously low. Achy legs, trouble sleeping because of it. Feels awful and I get nauseated easily, along with headaches. With all of that I have been doing the volume and hit that DL PR recently. Thinking I could really kick things into gear if I get my iron levels back up.

I like the Cybex Plate Loaded Leg Press quite a bit. It's a definite change from the one I'm used to using. The one in my gym back in Arizona has a sled that weighs 110 lb alone, and the mechanisms don't slide as easily. Never feel like I'm lifting all that much when I look at how many plates are on it. *lol*

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

nlmain wrote:
good job on the deadlift Pr BW.

volume is an important part of the overall equation, you should log it all.


Thanks girlie :)

Now to log the workouts from last week that I have yet to put in here...

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

Tuesday (2-14)

Arnold Presses
15@15
15@20
15@20
10@25
6@25

Front Delt Raises with Plates
15@15
15@15
15@20
12@25
12@25 (time to up the weight a bit)

Shoulder Press (machine)
15@50
15260
15@60
15@60
15@70 (time to up the weight)

Kneeling Leg Curls (per side)
15@20
10@20
10@20
8@20 (humbling...need to work on hams more)

Adductor Machine (Vaginator) :)
15@50
15@60
15@60
15@60 (all sets end with a hold at the top of the motion)

DB Presses (hammer grip)
(to help with bench)
10@25s
10@25s
8@30s
3@35s (blech!)
8@30s
9@25s
15@20s
20@15s
17@15s

followed by stretching

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

Wednesday (2-15)

Rear Delt warmup for Bench
Rear Delt raise with 5 lb plate (per side)
20@5
20@5
20@5

Flat BB Bench (very strict form)
10@bar
10@bar
10@55
8@65
5@65
5@75
5@75
5@75
5@65
10@55
10@55
10@55

BB Press (chest to below midpoint to work on sticking point coming off of chest)
18@bar
16@bar
15@bar
17@bar (could not rack bar, had to stand up with it and turn around to rack it, exhausted)

Incline Bench (sucks ass!)
7@bar
7@bar
8@bar

Rear Delt Raise with DB (per side)
12@15
12@20
10@20
8@20

Atlantis Tricep Machine
12@15
12@35 (at this point I was instructed to bring elbows in more)
10@35
8@35
7@35

Triceps Pressdown
12@40
12@50
12@60
10@70
12@60
13@60

followed by stretching

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

Thursday (2-16)

additional bench work since it's my weakest lift

real delt warmup
15@5
15@5

Flat BB Bench (focus on form)
10@bar
10@bar
10@55
8@65
8@65
5@75
5@75
5@75
5@75
8@65
8@65
8@65
10@bar
10@bar

BB Press (chest to midpoint for sticking point)
35@bar
34@bar (time to add weight)

then home, very tired and worn out.

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

Friday (2-17)

Deadlifts and Back

warm up sets
5@95
5@95
5@105
5@105
5@115
5@115

working sets
5@125
5@125
5@135
5@135
3@145
1@155
1@165 (tweaked back and felt a strain in real delt or tricep area, couldn't be certain at the time)
3@135
5@115

Plate Loaded Pulldown
15@50
15@50
13@50
1@60 (tried with the added ten lb but strain wouldn't allow it, cut it short and went home)

today is Monday 2-20, and I am feeling better. Took the whole weekend off which I haven't done in a long time. Ready to get back to it. Later this afternoon is Squats/Legs...my favorite!

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

been out for a couple of weeks due to illness, work, and a douchebag ex-husband...

back now and starting 5/3/1 cycle this week. :)

will post new training schedule and macros tonight. Today is leg day, and all I can say is "bring it on!"

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alexus
Level

Join date: Feb 2010
Posts: 4751

welcome :-)

cool that you got your kids into lifting, too!

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cholulalula
Level

Join date: Nov 2010
Posts: 1217

Bench Wench wrote:
Today is leg day, and all I can say is "bring it on!"


it's already been broughten!

sorry, apparently the movie 'Bring it On' was really impressionable on me. Hope you killed it!

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

cholulalula wrote:
Bench Wench wrote:
Today is leg day, and all I can say is "bring it on!"


it's already been broughten!

sorry, apparently the movie 'Bring it On' was really impressionable on me. Hope you killed it!

this made me laugh pretty damn hard this morning :p

My schedule has been so off lately. I'm discussing it with management and laying it out for them today. Gym days are a must, they can schedule me around that.

My first meet is in less than 2 weeks and I am stressing...haven't been in the gym as much as I need to be.

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

alexus wrote:
welcome :-)

cool that you got your kids into lifting, too!

thanks for the welcome :)

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

new dead PR tonight...

previous was 185

tonight 200! :)

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Bench Wench
Level

Join date: Nov 2011
Posts: 26

Wow, it's been a LONG time since I've posted. Not gonna start with a bunch of nonsense about myself. Just a few quick facts about me and the life I live now, which has changed by leaps and bounds in the last 4 years.

I am one month shy of turning 43.

I am a mother of 4 teenagers, ranging in age from 14 to 19.

Graduated nursing school at the ripe ol' age of 42 *lol*.

Took a Motorcycle Safety Course first week of December 2013.

Met an awesome guy and married him second week of December 2013.

Went on a 2.5 week motorcycle honeymoon down the coast of Mexico.

I am currently teaching both of my teenage daughters how to drive

And...I've decided it's time to get back to the gym, full-time! Starting a journal because I like having this for myself, to track my progress, and for constructive feedback/advice. I've tried paper journals, not my thing for the most part, but whatev.


Lifting History:

Started lifting almost 6 years ago. (Never accomplished too much since I didn't really push myself, but I started a foundation of sorts)

Started powerlifting in October 2012 and LOVED it!

Between school, sometimes 2 jobs, 4 kids and a herniated L4, L5...I got a little lost, and then fell off the map entirely where training and nutrition were concerned.

So, now...here I am, again.

Schedule is always full, sometimes ridiculously so, but it is what it is and I'll make it work.

GYM PLAN:

Monday--Chest/Tri's/HIIT
Tuesday--LISS/Yoga
Wednesday--Back/Bi's/HIIT
Thursday--Shoulders/HIIT
Friday--Legs/HIIT
Saturday--LISS/Yoga
Sunday--LISS/Yoga

Cardio sucks and my strength has taken a nosedive in the last 2 years, but I'm back to get my groove on and make it happen. Feels very humbling, however, it's temporary

Macros are outlined in FitDay and meal prep is done.

Here we go!

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