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AugustaAdaByron's (Ada's) Balancing Act


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Nice! Let me know how the banded chin-ups go. I have a thick green one that I want to try using for assisted pull-ups. I also want to get some thinner ones for upper body mobility work.

 

Will do! I got the purple, black, and green for the chin-ups/pull-ups. Even though upper body mobility work is not on the current training plan that's also why I bought the orange one.

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Workout from Thursday 16/4

 

 

Front Squat

 

20kg               x10

30kg               x5

35kg               x3

38kg               x5x5

 

They felt hard.

 

 

Romanian Deadlift

 

30kg               x5

38kg               x5x5

 

 

OHP

 

15kg               x10

20kg               x5

24kg               x5

24kg               x3x3

24kg               x2

 

I considered doing a few extra sets to make up for the lost volume as it was supposed to be 5x5@24kg but it'd take too much time to recover between sets and leave me too tired for chin ups. However, I'm still very happy with how it went since I haven't done any OHP systematically in months (maybe 3 or 4 times in total).

 

 

Chin Ups

 

Black band (45kg) x5x5

 

I tried the purple band (65kg) but it kept pushing me up before I even had the chance to do start doing a chin up. It's a pity I didn't record that. It would provide lots of laugh.

 

 

Side plank

 

45sec each side    x3

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Workout from Saturday 18/4

 

 

Wall Squat with yellow band

 

8kg             x5x3

 

 

Squat

 

20kg           x10

30kg           x10

40kg           x5

46kg           x3x3

 

 

Bench Press

 

20kg           x10

25kg           x5

30kg           x3x3

 

 

Deadlift

 

53kg           x5x5

 

 

Hyperextension

 

bw              x10x3

 
 

Level "I have no clue" Warrior

Current challenge

Battle log

 

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Workout from Tuesday 21/4 

 

 

Overhead Squat

 

15kg           x10

20kg           x5

23kg           x5x3 (I didn't expect I'd be able to hold the bar long enough to do all the reps)

 

 

Squat

 

20kg           x10

30kg           x10

40kg           x5

46kg           x4

52kg           x4x5

 

 

Bench Press

 

20kg           x10

25kg           x10

30kg           x5

34kg           x4x5

 

 

Bent Over Barbell Row

 

30kg           x4

32kg           x4x5

 

 

Plank

 

60sec          x3    (felt easy)

 

Level "I have no clue" Warrior

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Battle log

 

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Workout from Thursday 23/4

 

 

Front Squat

 

20kg               x10

30kg               x10

35kg               x5

40kg               x4x5

 

They felt hard again.

 

 

Romanian Deadlift

 

41kg               x4x5

 

 

OHP

 

15kg               x10

20kg               x5

23kg               x4x5

 

 

Chin Ups

 

Black band (45kg) x6x5

 

I tried to use the lighter band (30kg) but I could only do one rep so I used the black one again and did more reps than I was supposed to.

 

 

Side plank

 

45sec each side    x3

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I almost forgot. I was standing while riding the bus today so I thought I'd lean on one of its sides. This had as a consequence my back to lean on one of the horizontal side rails and when that happened I felt a pain radiating from that spot to my bum. I tried to locate the pain with my hand inside the bus but I didn't feel any kind of pain unless I leaned on the rail. That was very weird because normally I don't feel any pain. I tried to locate the area again at home but not with great success.

Level "I have no clue" Warrior

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Workout from Saturday 25/4

 

 

Wall Squat with yellow band

 

8kg             x5x3

 

 

Squat

 

20kg           x10

30kg           x10

40kg           x5

46kg           x3x4

 

 

Bench Press

 

20kg           x10

25kg           x5

30kg           x3x4

 

 

Deadlift

 

50kg           x4

57kg           x4x5

 

 

Hyperextension

 

bw              x10x3

Level "I have no clue" Warrior

Current challenge

Battle log

 

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Workout from Tuesday 28/4 

 

 

Overhead Squat

 

15kg           x10

20kg           x5     

25kg           x3x2

25kg           x7

25kg           x2

(It was supposed to be 3 sets of 5 at 25kg but I couldn't hold the bar overhead on the first two sets)

 

 

Squat

 

20kg           x10

35kg           x10

42.5kg        x5

50kg           x3

55kg           x3x5

 

I had the bar higher in my back than usual and, unconsciously, I had a narrower stance in the last set. I realized after the first rep but didn't want to reset.

 

 

Bench Press

 

20kg           x10

27.5kg        x5

32.5kg        x3

36kg           x3x5

 

I had someone spot on the 36kg sets.

 

 

Bent Over Barbell Row

 

30kg           x4

32kg           x3x5

 

 

Plank

 

60sec          x3   

 

 

Except for the Overhead Squat the rest of the workout felt very easy! :D

 
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Level "I have no clue" Warrior

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I'm surprised there's still someone who reads my battle log! Thanks! :D

 

 

Or you may be getting strong ;)

 

 

It was suggested that I start having my knee in the band instead of my foot to get less help from it so maybe. :)

 

In general, I think I'm starting to get back to where I was strength-wise only with better form.

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Level "I have no clue" Warrior

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Battle log

 

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Workout from Sunday 3/5

 

 

Wall Squat with yellow band

 

bar whose weight I don't know             x5x3

 

 

Squat

 

20kg           x10

31kg           x10

41kg           x5

46kg           x3x4

 

 

Bench Press

 

20kg           x10

25kg           x10

30kg           x3x4

 

 

Deadlift

 

51kg           x5

56kg           x3

60kg           x3x5

 

 

Hyperextension

 

bw              x10x3

 

 

And the deload week begins!

Level "I have no clue" Warrior

Current challenge

Battle log

 

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Workout from Tuesday 5/5 

 

 

Overhead Squat

 

15kg           x10

20kg           x5x3

 

 

Squat

 

20kg           x10

30kg           x10

40kg           x6

46kg           x6x4

 

 

Bench Press

 

20kg           x10

25kg           x10

30kg           x6x4

 

 

Bent Over Barbell Row

 

27.5kg        x6x4

 

 

Plank

 

60sec         x3   

Level "I have no clue" Warrior

Current challenge

Battle log

 

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Workout from Thursday 07/05

 

 

Front Squat

 

20kg               x10

30kg               x10

35kg               x6x4

 

The warm up was supersetted with goblet squat hold for 30s each set so it went like this: 30s hold, 20kg x10, 30s hold, 30kg x10, 30s hold.

 

 

Romanian Deadlift

 

35kg               x6x4

 

 

OHP

 

15kg               x10

20kg               x6x4

 

 

Chin Ups

 

Black band (45kg) x6x4

 

I tried to put the band on my knee instead of my foot but couldn't do a full second rep.

 

 

Side plank

 

45sec each side    x3

Level "I have no clue" Warrior

Current challenge

Battle log

 

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Workout from Saturday 09/05

 

 

Wall Squat with red band

 

12kg           x5x3

 

 

Squat

 

20kg           x10

30kg           x10

40kg           x5

46kg           x3x4

 

 

Bench Press

 

20kg           x10

25kg           x10

30kg           x3x4

 

 

Deadlift

 

50kg           x6x4

 

 

Hyperextension

 

bw              x10x3

Level "I have no clue" Warrior

Current challenge

Battle log

 

Link to post

Workout from Tuesday 12/5 

 

 

Squat

 

20kg           x10

35kg           x10

42kg           x5

50kg           x3

53kg           x5x5 

 

 

Romanian Deadlift

 

46kg           x5x5

 

 

Bench Press

 

20kg           x10

30kg           x5

35kg           x5x5

 

 

DB Row

 

13kg           x5x5 (each side)

 

 

Plank

 

60sec          x3

 

Level "I have no clue" Warrior

Current challenge

Battle log

 

Link to post

I'm surprised there's still someone who reads my battle log! Thanks! :D

 

 

 

It was suggested that I start having my knee in the band instead of my foot to get less help from it so maybe. :)

 

In general, I think I'm starting to get back to where I was strength-wise only with better form.

 

I haven't been on NF much recently, but I try to check in regularly :).

 

Better form is a big improvement! It may be less tangible than having more weight on the bar, but it's still great progress--and it will translate to bigger lifts in the end :).

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-:- THE LIONESS -:-

Challenge 2.1, 2.2, 2.3

Supple Lioness Mobility

 

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Workout from Thursday 14/5 

 

 

Paused Squat

 

20kg           x10 (warmup, only last rep paused)

30kg           x10 (warmup, only last rep paused)

41kg           x5x3

 

 

Romanian Deadlift

 

40kg           x5

46kg           x5x5

 

 

OHP

 

15kg           x10

20kg           x5

24kg           x5x5 (I didn't expect that. The last reps were really slow)

 

 

Chin Ups with black band

 

10, 7, 7, 6

 

 

Side Plank

 

45sec          x3 (ES)

Level "I have no clue" Warrior

Current challenge

Battle log

 

Link to post

Workout from Saturday 16/05

 

 

Wall Squat with red band

 

8kg             x5x3

 

supersetted with 30sec goblet squat holds

 

 

Squat

 

20kg           x10

30kg           x10

40kg           x5

46kg           x3x3

 

 

Paused Bench Press (all sets paused)

 

20kg           x10

25kg           x5

28kg           x5x3

 

 

Deadlift

 

50kg           x5

56kg           x5x5

 

 

Hyperextension

 

bw              x10x3

Level "I have no clue" Warrior

Current challenge

Battle log

 

Link to post

Workout from Tuesday 19/5 

 

 

Squat

 

20kg           x10

35kg           x10

42.5kg        x5

50kg           x3

56kg           x4x5 

 

 

Romanian Deadlift

 

40kg           x5

50kg           x4x5

 

 

Bench Press

 

20kg           x10

30kg           x5

35kg           x3

37kg           x4x5 

 

 

DB Row

 

15kg           x4x5 (ES)

 

 

Plank

 

60sec          x3

 
 
I have a cold since Sunday. I was planning to skip tonight's workout but I didn't have a fever today so I decided to go. 

Level "I have no clue" Warrior

Current challenge

Battle log

 

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Workout from Thursday 21/5 

 

 

Paused Squat (all sets paused)

 

20kg           x10 

30kg           x10

40kg           x3

44kg           x4x5 (It was supposed to be x4x3 but I misread the program)

 

 

Romanian Deadlift

 

40kg           x5

50kg           x4x5 (again, for the first set I did 5 instead of 4, so much for just having read the program)

 

 

OHP

 

15kg           x10

20kg           x3

23kg           x3

26kg           x4

26kg           x3

26kg           x2

25kg           x4

25kg           x2

 

That was supposed to be 26kg x4x5. After I started failing reps I though I'd switch to 25kg and try to make up for the volume. That didn't work either. But still I'd never pressed 26kg before today and had only managed 3 slow reps with 25kg so I guess it's still progress.

 

 

Chin Ups with black band

 

11, 9, 7, 7

 

 

Side Plank

 

45sec          x3 (ES)

Level "I have no clue" Warrior

Current challenge

Battle log

 

Link to post

Workout from Saturday 23/05

 

 

Wall Squat with red band

 

8kg             x5x3

 

supersetted with 30sec goblet squat holds and 20sec knee to wall stretch (ES)

(Actually I do the stretches every time but I forget to write it)

 

 

Squat

 

20kg           x10

30kg           x10

40kg           x5

46kg           x3x3

 

 

Paused Bench Press (all sets paused)

 

20kg           x10

25kg           x5

28kg           x5x3

 

 

Deadlift

 

50kg           x5

55kg           x5

60kg           x4x5

 

 

Hyperextension

 

bw              x10x3

Level "I have no clue" Warrior

Current challenge

Battle log

 

Link to post

Workout from Monday 25/5 

 

 

Squat

 

20kg           x10

35kg           x10

45kg           x5

55kg           x3

60kg           x3x5 

 

 

Romanian Deadlift

 

40kg           x5

50kg           x4

54kg           x3x5

 

 

Bench Press

 

20kg           x10

30kg           x5

36kg           x3

39kg           x3x5 

 

 

DB Row

 

19kg           x3x5 (ES)

 

 

Plank

 

60sec          x3

Level "I have no clue" Warrior

Current challenge

Battle log

 

Link to post

Workout from Thursday 27/5 

 

 

Paused Squat (all sets paused)

 

20kg           x10 

35kg           x5

45kg           x3

47kg           x3x3 

 

 

Romanian Deadlift

 

40kg           x5

50kg           x4

54kg           x3x5 

 

 

OHP

 

15kg           x10

20kg           x5

23kg           x3

26kg           x3

26kg           x2

26kg           x3

26kg           x2

26kg           x2

26kg           x2

 

 

That was supposed to be 26kg x3x5. My arms were not doing me any favours tonight.

 

 

Chin Ups with black band

 

10, 7, 6, 7, 7, 5, 6, 4

 

 

Side Plank

 

45sec          x3 (ES)

Level "I have no clue" Warrior

Current challenge

Battle log

 

Link to post

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