weirdquark Posted October 3, 2012 Author Report Share Posted October 3, 2012 Dynamic warmupSquats1x5 @551x3 @851x2 @1053x5 @1151x5 @105I haven't been doing enough heavy days so I was set on doing 115 today. Form not great -- I'm not sure I got to parallel every time, let alone AtG, and if I did get to parallel, it was just barely. But it's probably better than what I've been doing and I'll try 115 again after a light day or two. The set of 105 afterwards was able to get much lower, so I might even try working at 120 or 125 and see if I can get that mostly to parallel and then drop weight and get 115 closer to AtG.StretchedHip stuff. Mobility is not usually a problem for me, but I've been stiff with the extra squatting.Total pounds moved this workout: 2990 I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
Bean Posted October 4, 2012 Report Share Posted October 4, 2012 The lower weight set after the heavy sets always feels so light to me. I feel like I could be plenty of reps at the apparently light weight, and then I wake up the next day feeling sorry for my legs... Do not worry if you have built your castles in the air. They are where they should be. Now put the foundations under them. - Henry David Thoreau Link to comment
weirdquark Posted October 4, 2012 Author Report Share Posted October 4, 2012 The lower weight set after the heavy sets always feels so light to me. I feel like I could be plenty of reps at the apparently light weight, and then I wake up the next day feeling sorry for my legs...Yeah, I've been trying to do 3x10 of 55 for OHP and usually only get 8 or 9 reps even on the first set, but if I try to do a few sets of three at 70 or 75 first, I can then do two back off sets of ten reps at 55 no problem. I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
weirdquark Posted October 4, 2012 Author Report Share Posted October 4, 2012 Dynamic WarmupA1: DB Rows4x10 @52.5Alternating with split squats.A2: Split Squats1x5 @654x10 @85I forgot to do the warmup set at 65 before the rows so I did them and then did the working set at 85 right after; my left leg was all shaky while I was doing the next set of rows. I think 85 is a bit too heavy for ten reps; I was having a hard time finding a balance between getting low enough and having my knee hit the ground, so I think I wasn't getting low enough on most of the reps.B1: RDLs4x10 @115Alternating with DB Incline Bench Press. I was going to do these at 125 but then I remembered that I was having a hard time maintaining my grip with eight reps, so since I wanted to do ten, I dropped weight.DB Incline Bench Press4x10 @27.5The first set was actually nine reps and then on the second set I remembered to keep my body tight and brace with my legs like I'm supposed to with regular bench press and so more easily got ten reps and added on an eleventh to make up for missing a rep on the first set.Total weight moved: 20550 I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
Blueberries Posted October 4, 2012 Report Share Posted October 4, 2012 Sorry I'm late to the party for your challenge! You are amazing, as usual.B1: RDLs4x10 @115Alternating with DB Incline Bench Press. I was going to do these at 125 but then I remembered that I was having a hard time maintaining my grip with eight reps, so since I wanted to do ten, I dropped weight.DB Incline Bench Press4x10 @27.5At first I read that as you were going to do DB Incline Bench at 125, and I was all (closest I could find to jaw-dropping). Workout Log | Current Challenge: Blueberries and the Quest for 101 Ways to Eat Eggs Last Challenge: Blueberries 102 Link to comment
weirdquark Posted October 4, 2012 Author Report Share Posted October 4, 2012 Sorry I'm late to the party for your challenge! You are amazing, as usual.At first I read that as you were going to do DB Incline Bench at 125, and I was all (closest I could find to jaw-dropping).Heh. My bench press is good, but it's not that good. I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
Strawberry Squatcake Posted October 4, 2012 Report Share Posted October 4, 2012 and I was all Haha. That's funny!Nice workout! Now I need to try to get to 20k! Shape-Shifting Ginger Current Battle Log 2" washers for smaller weight increases Link to comment
Leimanu Posted October 5, 2012 Report Share Posted October 5, 2012 I like this idea of keeping track of how much weight you move. I'll try to add up mine at the end of this challenge.Sounds like you really listen to your body and play around with what will work the best for you. <--<< Daughter of Artemis >>--> Link to comment
weirdquark Posted October 5, 2012 Author Report Share Posted October 5, 2012 I like this idea of keeping track of how much weight you move. I'll try to add up mine at the end of this challenge.Sounds like you really listen to your body and play around with what will work the best for you.You should add up what you're lifting now! (Or at least what you're lifting this past Wednesday through this coming Sunday for the mini-challenge -- we're battling the Scouts to see if we can lift more in pounds per person than they can run in meters per person. I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
weirdquark Posted October 5, 2012 Author Report Share Posted October 5, 2012 Leg press is a cheating cheater. To make up for this, I did a bunch of pullups which do not count for the mini challenge, and I am not counting the wrist curls or forearm rotations that I did for bouldering grip/balance stuff. Or the weird torso rotation-- I didn't even bother to see what weight the thing was set at or to count my reps.So! At the gym. I didn't end up bouldering because I was wearing shoes for lifting -- I was hoping to do some deadlifts but all of the places where there was room were full.Started with pullup practice -- did a set of ten at lv 5 (22lb assist) again, and then more sets of ten at higher levels of assistance. Also dips at level 8 (40lbs assist) At the end of my workout I came back to the pullup machine and did a set of fourteen at level 10, which is I think 52lbs assist.Leg Press1x10 @1111x10 @2011x10 @2912x10 @341As promised, a couple of sets at ~2.5BW. I may have promised 'a few' but decided two was enough.Glute Donkey Kick Machine Thing1x5 @70 (each side)1x5 @150 (each side)1x5 @210 (each side)The machine was set differently today, with the bar further in, which means moving through a fuller range of motion. Or at least I think so -- there wasn't much tension at the beginning, so it being closer might not actually make any difference. It was harder than last time, but that might be the fault of the leg press, or maybe the leg press plus the morning workout.DB Single-arm Snatch5x5 @30 (each side)Total weight moved: 18650Tomorrow: overhead squat practice or something else extremely light. I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
weirdquark Posted October 5, 2012 Author Report Share Posted October 5, 2012 Haha. That's funny!Nice workout! Now I need to try to get to 20k!It's surprisingly manageable if you're lifting moderately heavy things for lots of reps. Try planning out a workout ahead of time -- pick things you think you can move for multiple sets of ten reps. I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
weirdquark Posted October 5, 2012 Author Report Share Posted October 5, 2012 Mmm, DOMS.Dynamic WarmupLots.Overhead Squats1x10 @152x10 @251x10 @301x7+3 @35Form fail on the first set of ten at 25, so I did another before moving up in weight. More form fail at 35, decided not to try 40 today.DB Single arm snatches5x10 @22.5 (each side)Mostly to up the volume since this was a super lightweight day, but it helped the DOMS some too.StretchedUsual hip stuff.Total weight moved: 3550 I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
Hermione Gainser Posted October 5, 2012 Report Share Posted October 5, 2012 As always, nice work! I, too, LOLed at Blueberries comment. That would be freaking awesome! "I'm just going to remember to not eat like an asshole most of the time" - MoC three words I can sum up everything I've learned about life: one must squat.- Brobert Frost Half-Elf Warrior | Current Challenge New Battle Log | Old Battle Log Special thanks to AkLulu for drawing my awesome avatar! Link to comment
Max Power Posted October 5, 2012 Report Share Posted October 5, 2012 Very nice workout, I too am DOMSed up since my volume workout on Wed, I'm sure it'll be even worse through the weekend. Keep it up! The path to Swolehalla is paved with a lot of Swolehate, and you won't get there without being Swole of Spirit too. Race: Fiendish Blue Extension Cord Class: Warrior Links: MFP Battle Log Current Challenge Link to comment
Wicked Pixie Posted October 5, 2012 Report Share Posted October 5, 2012 You are amazing. Just saying. Link to comment
weirdquark Posted October 5, 2012 Author Report Share Posted October 5, 2012 Very nice workout, I too am DOMSed up since my volume workout on Wed, I'm sure it'll be even worse through the weekend. Keep it up!I was doing fine after the morning workout but the leg press and the glute thing killed my butt and hamstrings. Quads are feeling pretty okay, but it might just be that they can sit around not being activated more. I should be going to the gym again on Saturday and could do more with ridiculous weights, but I think I'll swim instead. I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
weirdquark Posted October 6, 2012 Author Report Share Posted October 6, 2012 Still DOMS! But I did some heavy lifts and feel better now.Dynamic WarmupOh yes.Squats1x5 @551x5 @651x3 @851x2 @105We interrupt our daily squat routine for...Calf raises2x10 @145To add some volume and also to make the working weight seem less heavy.Squats, cont.1x4 @1201x1 @105 (from the bottom to rerack)3x5 @1152x10 @95Much better than last time in terms of depth, though I'm still putting pauses in between reps. Added back-off sets for more volume and because I figure it's good for me anyway. Always nice when I can do something to hit multiple goals.RDLs3x10 @95Because my hamstrings and glutes are what have been the most sore and I thought doing these at a lighter than usual weight would help with that.StretchingAnd yet more hip stuff. Still stiff and sore, but much better than I was when I woke up.Total weight moved: 11025And since today was all lower body, I can do a high volume upper body tomorrow before going to the Ren Faire. I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
weirdquark Posted October 6, 2012 Author Report Share Posted October 6, 2012 No gym today after all because of complications with schedule coordination, but it's probably just as well since I've been a little tired as well as sore.Protein gelato update:Mango Yogurt with unflavored protein powder: Pretty good as far as being a post workout snack, but less successful as gelato -- the mango doesn't cover the protein powder as well as chocolate does unless you add more sugar and mango than you probably want from even a workout snack. Ate about half the original batch (it had decent macros, because the yogurt was Greek and already was pretty high protein) and then added more mango and sugar to make it more pleasant for the roommates. It did taste better that way and could be improved by even more mango.Chocolate espresso: We had a bag of really good chocolate covered espresso beans which had melted into a mass, so I took a few ounces of this and chopped it up. A lot of the gelato recipes used egg which we haven't done much with, so I threw in egg liquid and a little bit of extra sugar with the chocolate protein powder to make sure the chemistry worked; it was a bit soft, but the egg made it creamy and more solid than the way the low sugar gelato usually turns out. Tasty. I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
Strawberry Squatcake Posted October 6, 2012 Report Share Posted October 6, 2012 Mmmmmmm.. I'm hungry.And my "AM workout" STILL hasn't happened. I'm starting to worry a second workout tomorrow isn't going to happen. The good news is my house is clean and my bedroom FINALLY put back together. The bad news is, well, not as much recovery time. So I might have an unintended rest day, too. It happens. Shape-Shifting Ginger Current Battle Log 2" washers for smaller weight increases Link to comment
weirdquark Posted October 6, 2012 Author Report Share Posted October 6, 2012 Mmmmmmm.. I'm hungry.And my "AM workout" STILL hasn't happened. I'm starting to worry a second workout tomorrow isn't going to happen. The good news is my house is clean and my bedroom FINALLY put back together. The bad news is, well, not as much recovery time. So I might have an unintended rest day, too. It happens.Split routine, I'm telling you. If you just do lower body today, you can rest and recover those bits while you work on the top half of you tomorrow. (And if you do today as lower body and tomorrow upper instead of the other way around, if you do end up wanting to take tomorrow as a rest day, your numbers will be higher. ) I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
Hermione Gainser Posted October 7, 2012 Report Share Posted October 7, 2012 Split routine, I'm telling you. If you just do lower body today, you can rest and recover those bits while you work on the top half of you tomorrow. (And if you do today as lower body and tomorrow upper instead of the other way around, if you do end up wanting to take tomorrow as a rest day, your numbers will be higher. )She's knows of which she speaks. I half attempted that for this mini challenge but didn't plan it very well. That and I'm limited on what I can do for weighted lower body work.. either way, did more than I anticipated, so that's excellent. "I'm just going to remember to not eat like an asshole most of the time" - MoC three words I can sum up everything I've learned about life: one must squat.- Brobert Frost Half-Elf Warrior | Current Challenge New Battle Log | Old Battle Log Special thanks to AkLulu for drawing my awesome avatar! Link to comment
weirdquark Posted October 7, 2012 Author Report Share Posted October 7, 2012 Got up early so I could lift before Ren Faire.Dynamic WarmupThe usualOverhead Squats1x10 @151x10 @251x10 @30These didn't feel hugely stable so I just did a few sets, but wanted to get my squats in before moving on to upper body stuff.Bench Press1x5 @551x3 @751x2 @901x5 @100 <-PR!2x4 @1001x7 @902x10 @85Hahaha, five reps at 100. Just one set, so can't move up to 105 for 3x5 yet, but next time I pyramid down I can start there. Tried a back-off set at 90% of working weight and couldn't get ten reps.DB Rows3x20 @52.5Hey, can I call these Kroc Rows now?Mostly I wanted to work up to 20 reps so I could add a plate to each side of the dumbbell and I only have 2.5# plates so that means adding 5# each time, so my numbers will go down again, but these are pretty fun.Total weight lifted this session: 11310Total weight lifted for Wed-Sun challenge: 68075 I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
weirdquark Posted October 7, 2012 Author Report Share Posted October 7, 2012 She's knows of which she speaks. I half attempted that for this mini challenge but didn't plan it very well. That and I'm limited on what I can do for weighted lower body work.. either way, did more than I anticipated, so that's excellent.Yay for being able to do more than you thought you would! I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
Blueberries Posted October 7, 2012 Report Share Posted October 7, 2012 Just saw your numbers in the challenge spreadsheet. WOW! Workout Log | Current Challenge: Blueberries and the Quest for 101 Ways to Eat Eggs Last Challenge: Blueberries 102 Link to comment
nightlight Posted October 8, 2012 Report Share Posted October 8, 2012 you're really rockin' this challenge!! "Come with me if you want to lift" -The Brominator "Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland "Anyone who doesn't want french fries every day is a commie." - AngelaTheGeek Current Challenge INSTAGRAM!! find me on twitter Link to comment
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