Sing it again, Rookiebeotch!

[Rookiebeotch]

Stopping at 2nd heavy bench set. Sleeping on the bench isn't effective. Strained left bicep traveling to my shoulder. Blaming squat and pull up grips.

2/22 Sunday

68 minutes. No fast. Big DL triples. Cut off workout. I'll do something tomorrow.

DL 8x175, 5x225, 5x295, 3x3x360, 10x135

Bench 8x135, 5x185, 2x225, 3x215

LowBarSquat 8x135, 5x185, 5x215

Short by 2 bench sets, 3 squat sets, full row and calf exercises.

[Rookiebeotch]

2/23 Monday

 

Finishing up from yesterday. Tried some front squats. I'll try to pair front squats with bench in the future. The weights match better. Maybe on heavier days, paused lowbar. Thought about other accessories like db flies and kroc rows, but I stuck with my bread and butter.

 

 

Bench 10x135, 5x186, 4x3x220 (+1)

FrontSquat 8x135, 5x185, 1x220

LowBarSquat 4x5x220

 

PendlayRows 5x185, 4x3x235

CalfRaises 8x135, 4x8x235

 

 

Low back is tight from those DL triples. Thats the way I like it, it always precedes a new 1rm. I will try 405 on Thursday. My last chance for 4-plates by my anniversary.

[Rookiebeotch]

2/24 Tuesday.

122 minutes. Not proud of my time management skills. Used last Tuesday's numbers to flatten out squats a bit at 255. Two extra OHP rep. Moving up to 147.5. Planks with tail sets.

LowBarSquat 8x135, 5x(185, 235, 245, 250, 255, 255)

OHP 5x135, 4x5x145 +2

PullUps 5x8xbw

Chins 5x8xbw

RingDips 5x8xbw

Planks 3x20breaths

The theme of the week is sleep. It will be the theme of next week and the week after. I need to do this for my own good.

[Rookiebeotch]

2/26 Thursday. BW = 190 !

170 minutes! Tried and failed 405 DL 3 times. Hit 385 easy though. Sapped my time up. Added GoodMornings as DL weakness accessory. One extra bench rep. Used light squats for form correction practice instead of frontSquats. Heavy rows.

DL 10x145, 5x225, 5x295, 3x345, 1x365, 1x385, 0x405, 0x405, 0x405, 5x335, 10x135

GoodMornings 3x10x135

Bench 10x135, 4x5x210 (+1)

LowBarSquat 10x135, 4x5x210

PendlayRows 5x185,4x5x235

CalfRaises 8x185,4x8x235

Planks 3x20xbreaths

I decided on a shift of focus. I will be more flexible on adding accessories to address weaknesses. I am hammering down a bent nail. Some exercises I am putting high on that list:

- Planks

- GoodMornings

- KrocRows

- Deficit DL

- Sumo DL

- BoxSquats

- Dips (rigid instead of rings)

[matty_mcfly]

Damn nearly 3 hours!? And I was pretty sure you were going to get 4 plates.

I'm assuming you are having issues breaking it from the ground by the looks of assistance work?

[Rookiebeotch]

I've never failed to complete a pull after the first half inch. My lower back loses shape at above 96% 1rm Which might attribute to a lack of leverage to break the first half inch. No belt, though. I could probably buy a belt and get free beers with it.

Yeah, I do stupid things in between sets. Cooking, laundry, browsing internets, sleeping on the bench.

[matty_mcfly]

Yeah I don't think I have ever broken the bar from the floor and didn't lock it out. My biggest issue has always been they first half inch or so too. I switched strictly to sumo for the past few months to help save my lower back, but I'll have to go back to conventional if the strongman stuff holds up

[Rookiebeotch]

My first deficit deadlifts since I progressed over 1 plate. Overkill on the deficit? Maybe. I just went, 'fuck it' and went all out on the set up.

[Rookiebeotch]

2/28 Saturday

124 minutes. 23 hr fast. Introduction of accessory bargin-bin with my high rep day. Deficit deads were tiring. Rocked 130lb OHP. Removed uprightRows, added seated goodMornings. Upped squat load due to removing the previously paired pendlays. Added KrocRows, took planks seriously.

DeficitDL 8x(255, 265, 275), 10x285

RingPushUps 4x12xbw

OHP 130lb 8x, 10x +8, 9x

SeatedGoodMorning 130lb 10x, 12x, 14x, 16x

PullUps 8x, 12x +8, 8x

LowBarSquat 4x8x185

KrocRows 12x60, 3x10x80

Planks 3x20breaths, 1x30breaths

Deficit deads really wiped me out. I didn't feel a whole lot of muscular stress, just a lot of energy expenditure. My lack of sleep might be a cause. My success with throwing around that 130lb OHP really surprised me. I had to recount the plates 4 times. When I first moved in to this house, I loaded the bar with a pair of plates and worked up from 3x3x135. My current 8+ sets show great progress. With the removal of pendlays and ringDips, I don't have to clean the bar to prerack every squat set. KrocRows were fun in a grunt-"fuckyou"-after-final-rep way. On the final set, I was really banging them home. I may have bruised my delts, chest, and ribs. I spent about 10 seconds curled up in the fetal position after the final plank.

Carbing up hard.

[Rookiebeotch]

3/1 Sunday

170min, walking/talking dead intterupted. 21hr fast.

Failed a squat rep: lower back tucked. GMs with middle supersets. Tail sets of RingDips and Chins removed and replaced with assisted RazorCurls and planks.

LowBarSquat 8x185, 5x255, 5x3x270 (-1 rep on 4th set), 10x135

-Walking Dead started here-

OHP 8x135, 4x3x155

GoodMorning 8x135, 4x8x155

PullUps 5x8xbw

-Talking Dead started here-

Assisted RazorCurl 5x8xbw

Planks 5x20xbreaths

I feel that my squat form is improving. I warmed up OHP with 8rep @135, just to show off to myself. Good mornings will outpace OHP load. I will keep reps high and do iso-holds to make use of the low weight. RazorCurl setup used my cheap unused suspension straps, a spare quick link, and my unused barbell pad to strap my ankles to my flat bench. I supported some of my weight with my hands on the bench. These RazorCurls really show off my hamstring weakness. They also feel restorative, though I may have a different opinion tomorrow.

[Rookiebeotch]

3/3 Tuesday.

167 minutes. Tried and failed 405 DL twice. I added another block of accessory exercises. The 4th block and the extra DL sets pushed my time way long. Nothing notable about the other sets.

DL 10x155, 5x225, 3x295, 1x345, 1x365, 1x385, 0x405, 0x405, 2x5x335, 10x135

GoodMornings 3x10x135

KrocRows 3x12x80

Planks 3x20breaths

Bench 10x135, 4x5x210

LowBarSquat 5x135, 4x5x210

PendlayRows 5x205,4x5x235

CalfRaises 8x205,4x8x235

I missed 4 plate by my DL anniversary. Oh well, time to stop screwing around with singles.

[Rookiebeotch]

3/5 Thursday

124min. I struggled with squats. Not enough warmup to blame. OHP is heavy as it should be. I went higher volume on GMs with iso-holds on some reps. RazorCurls are still difficult and uncomfortable. I cut out the last two plank sets due to heartburn.

LowBarSquat 8x185, 5x5x255, 10x135

OHP 8x135, 4x5x147.5

GoodMorning 12x135, 4x10x147.5

PullUps 5x8xbw

Assisted RazorCurl 5x8xbw

Planks 3x20xbreaths

Bleegh! Heartburn! I feel like I should deload squats to work on form. I need to axe some exercise volume, especially on DL days. I'm spending too much time on workouts. Although, if I want to fix that, I should really focus on keeping focus during the workout. 4 minute rest breaks should not take 12 minutes.

[matty_mcfly]

12 minute rest? Are you getting distracted by tv, cooking, cleaning and a bunch of other random shit?

I try my best to dial in and focus to hit my 2-2.5 minute rest between sets. I find that when it takes any longer its usually due to me overthinking and/or becoming a bitch.

[Rookiebeotch]

Yes. Totally distracted and being a bitch.

[matty_mcfly]

My usual thoughts when squatting near my max...

 

"well fuck 315# is a lot of weight. that felt heavy. ugh...stopping being a bitch and get under the weight."

[Rookiebeotch]

My time slips most during the second half of the workout.

[Rookiebeotch]

3/7 Saturday

127 minutes. 24 hr fast. Continuation of Saturday accessory bargain-bin. Deficit deads paused most reps by not touching ground. Got bloody. 135lb OHP load was intense. Subbed in FrontSquat for back form training.

DeficitDL 8x(255, 265, 275, 285)

RingPushUps 4x12xbw

OHP 135lb 8x, 9x +8, 8x

GoodMorning 4x12x135

PullUps 8x, 8x +8, 8x

FrontSquat 8x(135, 155, 175, 175)

KrocRows 3x12x80, 14x80

Planks 4x20breaths

Deficit deads were easier despite the pausing. I think I'll stop OHP progressive loading on 8rep days for now. I focused GMs on pulling on tight hamstrings, as it should be. The FrontSquat sub was a good move, it really focused training on my back form. I got extra reps on KrocRows, should load increase? I didn't push planks due to esophagus feeling like it's going to release the liquid in my stomach.

Carbing hard.

[Rookiebeotch]

3/8 Sunday.

127 minutes.  23hr fast. I failed my preprogrammed DL sets (3x3x365). I added volume to salvage. Lack of sleep and fatigued lower back to blame, but not certain. I restructured supersets to include the accessories rather than added another exercise group. Improper rack height is killing my heavy bench. I added RazorCurls for recovery as much as for training. Supersets tapered off, dropping exercises at the end.


DL 10x175, 5x225, 5x295, 1x365, 1x345, 2x5x315

Bench 10x135, 4x3x220
LowBarSquat 8x135, 3x5x220
KrocRows 3x12x80

PendlayRows 5x205,4x3x235
CalfRaises 8x205,3x8x235
Planks 3x20breaths

 

Assisted RazorCurls 8xbw

 

 

Rolling my hamstrings with my torque wrench, eating fast improvised chicken curry. Fuckin tastes great, even with weird shit like almond butter, broccoli, eggs, and spicy v8.

 

 

 

[Rookiebeotch]

3/10 Tuesday

135min. I spent a lot of time between sets cooking. Almost got an additional OHP rep at this load. Only did 4 PullUp sets, only 3 GM sets.

LowBarSquat 10x135, 8x205, 5x5x255, 10x135

OHP 8x135, 4x5x147.5

GoodMorning 10x135, 2x10x147.5

PullUps 4x8xbw

Assisted RazorCurl 5x8xbw

Planks 5x20xbreaths

I feel change in my hamstrings, but it hasn't carried over to other movements, yet. I need to figure out a setup for HipThrusts in my DIY gym. Glutes need attention.

Carbing.

[Rookiebeotch]

3/12 Thursday.

135 minutes. Spent time between sets cooking chili. Extra DL reps. One extra bench rep. 3 extra Kroc reps. Tapered off mid group. Kroc load needs to move up. Maybe DL too. Bench staying put.


DL 10x147.5, 5x225, 5x295, 3x5x345 (+1, +1), 10x135 (paused at floor break)

Bench 10x135, 4x5x210 (+1)
LowBarSquat 10x135, 3x5x210
KrocRows 3x12x80 (+3)

PendlayRows 5x205,4x5x225
CalfRaises 8x205,4x8x255
Planks 3x20breaths
Assisted RazorCurls 2x8xbw



I fucking love RazorCurls. They are pure agony while performing them, but I feel great afterwards and I recover better on the following day.

Fucking burnt the chili while typing this post.

[Rookiebeotch]

3/14 Saturday Super pi day!

115 minutes. 26 hr fast. Again doing pause work on DeficitDLs. Cut out GMs: already getting good hamstring coverage, and mid back is overworked. Upped FrontSquat and KrocRow load. Got extra reps on KrocRow anyway. Took final Planks to death.

DeficitDL 8x(255, 265, 275, 285)

RingPushUps 4x12xbw

OHP 135lb 8x, 9x +8, 8x

PullUps 8x, 10x +8, 8x

FrontSquat 8x(155, 165, 175, 175)

KrocRows 3x8x100, 12x100

Planks 3x20breaths, 1x30breaths

I had energy today. Lats felt especially strong. FrontSquat form is improved, but still shitty. I might program it to touch 185 next week. KrocRows form also streamlined, but I'll keep it at 100 and push volume for hypertrophy and plate logistics.

I was successful with moving iron and pacing, but I failed to start my workout as early as I wanted. I want to move my weekend workouts to the mornings, so I can do stuff in the afternoon and evening. Oh well. I'll try next weekend.

Carbing hard.

[Rookiebeotch]

3/15 Sunday

Didnt record time: Walking/Talking Dead. 20hr fast.

Failed a squat rep, got a squat rep. Didn't do GMs for time and recovery. Got an extra OHP rep, moving 3rep load up.

LowBarSquat 10x175, 5x205, 3x255, 5x3x270 (failed set2rep3, got set5rep4),

OHP 8x135, 4x3x155 (+1)

PullUps 5x8xbw

Assisted RazorCurl 5x8xbw

Planks 5x20xbreaths

I didn't sleep much last night. I'm not on pace for a decent bedtime tonight either.

[Rookiebeotch]

3/17 Tuesday.

143 minutes. New DLx5 load. Aggressive back off sets. Heaviest sets of FrontSquat ever. Upped CalfRaise reps.

DL 10x155, 5x225, 5x295, 3x5x350, 5x295, 5x225, 10x135

(31min mark)

Bench 10x135, 4x5x210 (+1)

FrontSquat 10x135, 3x3x210

KrocRows 3x10x100 (+2)

(90min mark)

PendlayRows 5x185, 5x205, 3x5x225

CalfRaises 10x185, 10x205, 3x10x225

Planks 3x20breaths

Assisted RazorCurls 2x8xbw

(143min finish)

I hit the deadlifts hard and kept good pacing. Time slips on the middle and tail supersets. The new loads on DLs and KrocRows were appropriate. The FrontSquat load was borderline dangerous. I can't have myself sacrificing wrist health to train a weak back. Focus! RazorCurls felt strong, although I'm still arm assisting both the concentric and eccentric movements. I'm really concentrating on keeping as much tension on my hams as possible for the full RoM.

No carb loading today. Except the carbs in Guiness stout.

[Rookiebeotch]

3/19 Thursday. BW = 195 (+12 from VVLL)

148min. Extra squat reps, heavier warm up. New OHP load, failed reps, added a quick set to make up for it. RazorCurls feel stronger yet; nearly an unassisted eccentric.

LowBarSquat 10x185, 8x225, 5x5x255 (+1,+1), 10x135

OHP 8x135, 150lb: 5x, 5x, 4x, 4x, 2x(salvage set)

GoodMorning 8x135, 4x8x150

PullUps 5x8xbw

Assisted RazorCurl 5x8xbw

Planks 5x20xbreaths

I remembered to weigh in this morning. Eating like shit lately, but I'll just pretend I intended to bulk. Need to sleep to benefit from this added bodyweight. Sleep sleep sleep. I need to remember this 2hours from now when I'm tempted to procrastinate into late night.

[Rookiebeotch]

3/21 Saturday.

118min. 24 hour fast. Started late again. Upped FrontSquat ramp. Also upped 100lb KrocRows to 12 reps across all sets.

DeficitDL 8x(255, 265, 275, 285)

RingPushUps 4x12xbw

OHP 135lb 8x, 9x +9, 8x

PullUps 8x, 10x +8, 8x

FrontSquat 8x(155, 175, 175, 175)

KrocRows 4x12x100

Planks 4x20breaths

Last hurrah: Chins 4x +4

Hams are still DOMSing, but DeficitDLs felt good. Good ham and glute activation. I wanted to up the load, but I have heavy DLs tomorrow. OHP form fell apart on high reps, but I kept the bar going. I tried to make a press from behind the neck snatch grip. It didn't move. After OHP and PullUp supersets and restpause sets, my biceps were gigantic! FrontSquat form felt more comfortable. Extra reps on KrocRow superset with squats wiped me out a bit.

I started watching Attack on Titan last night. I'm now on episode 14. Fuck me.

Carbing hard. I'm getting big, brah.