gingered battle log

[gingered]

Starting the Danger Method! w00t.

 

Also, NF, it's been a while. Good to be back.

 

 

Week 1/Day 1

	sets	reps	rx	actual
Day 1: Monday, May 2nd, 2016
Bench	2	5	50%	45
to 10RM then 95% 1x10,	1	5	60%	50
90% 2x10	1	3	70%	60
	1	10	AHAP	75
	1	10	-5%	70
	2	10	-10%	65
Squat	2	5	50%	75
to 10RM then 95% 1x10,	1	5	60%	90
90% 2x10	1	3	70%	100
	1	10	AHAP	125
	1	10	-5%	120
	2	10	-10%	105
Good morning	3	5		45

 

Skipped ham raise and abs. Got hangry. Need to plan preworkout meals better.

 

Pre and post-workout mobility: IYTs, banded face pulls, band pull-aparts, shoulder dislocations, X-band walks, terminal knee extensions, jump squats, goblet squats, kettlebell swings, squat stretch, general stretching, foam rolling.

[Hermione Gainser]

YAY!  Welcome back! I mean, I get to scope your life via on the instagram and stuff but it's nice you're back! 

 

Enjoy Jdanger's madness.  I guarantee you'll be convinced he's trying to kill you many, many times. Huzzah!

[gingered]

It makes me incredibly happy that you are still here!

I'm already convinced of that, one workout in.

Sent from my Nexus 6P using Tapatalk

[gingered]

Week 1/Day 2

 

I've felt like this all day:

 

Day 2: Wednesday, May 4th, 2016
Shoulder press	2	5	50%	35
to 10RM then 95% 1x10,	1	5	60%	40
90% 2x10	1	3	70%	45
	1	10	AHAP	50
	1	10	-5%	45
	2	10	-10%	40
Deadlift	1	5	50%	80
to 10RM then 95%1x10,	2	4	60%	95
90% 2x10	1	3	70%	110
	1	10	AHAP	135
	1	10	-5%	125
	1	10	-10%	115
Hyper extensions		50
Chins	4	8		-60

 

Haven't figured out a good way to do hypers at home.

 

Pre and post-workout mobility: IYTs, banded face pulls, banded shoulder extensions, band pull-aparts, shoulder dislocations, X-band walks, terminal knee extensions, goblet squats, squat stretch, general stretching, foam rolling.

[gingered]

Week1/Day3

 

Day 3: Saturday, May 7th, 2016
Squat	2	5	55%	80
3x10 @ 90% 10RM	1	5	65%	95
	2	3	70%	100
	3	10	-10%	90
Bench	2	5	50%	45
3x6 @ 90% 10RM	1	5	60%	50
	1	3	70%	60
	3	6	-10%	70

 

Uh, ran out of time for accessory things because had to go to family thing... Convenient, eh?

 

Pre and post-workout mobility: IYTs, banded face pulls, band pull-aparts, shoulder dislocations, shoulder IR, X-band walks, terminal knee extensions, side plank clamshells, glute bridges, cossack squats, goblet squats, jump squats, squat stretch, general stretching, foam rolling.

[gingered]

Week1/Day4

 

Day 4: Monday, May 9th, 2016
Deadlift	1	5	50%	80
3x10 @ 90% 10RM	1	4	60%	95
	1	3	70%	110
	3	10	-10%	100
Shoulder press	2	5	55%	35
3x10 @ 90% 10RM	1	5	65%	36
	1	4	70%	40
	3	10	-10%	45
Tempo front squat	1	1	50%	50
Tempo = 07x15	1	1	60%	60
to heavy single then	1	1	AHAP	100
3x3 @ 80%	3	3	-20%	80
BB rows - Pendlay	3	5		80

 

Pre and post-workout mobility: IYTs, banded face pulls, band pull-aparts, shoulder dislocations, X-band walks, terminal knee extensions, cossack squats, goblet squats/jump squat superset, squat stretch, general stretching/yoga, foam rolling.

[gingered]

Warrior challenge (yesterday)

 

Barbell Bench Press

45 lb x 5 reps

45 lb x 5 reps

65 lb x 5 reps

75 lb x 10 reps

75 lb x 10 reps

75 lb x 8 reps

75 lb x 8 reps

75 lb x 7 reps

 

Barbell Curl

35 lb x 14 reps

35 lb x 12 reps

35 lb x 10 reps

35 lb x 12 reps

35 lb x 15 reps

 

Mobility: face pulls, shoulder dislocations, band pull aparts.

[gingered]

Week2/Day1:

 

My arms are torched from arm day yesterday, still doing this though. Whee.

Day 1: Saturday, May 14th, 2016
Bench	2	5	50%	45
to 10RM then 95% 1x10,	1	5	60%	50
90% 2x10	1	3	70%	60
	1	8	AHAP	80
	1	10	-5%	75
	2	10	-10%	70
Squat	2	5	50%	75
to 10RM then 95% 1x10,	1	5	60%	90
90% 2x10	1	3	70%	100
	1	10	AHAP	135
	1	10	-5%	125
	2	10	-10%	115
Good morning	3	5		55
Ham raise	4	8
Abs: plank	3	40s

 

Pre and post-workout mobility: Yoga sequence (4x), band pull-aparts, shoulder dislocations, X-band walks, terminal knee extensions, cossack squats, goblet squats/jump squat superset, squat stretch, general stretching/yoga, foam rolling.

[gingered]

Week2/Day2:

 

Shoulder (old injury) is feeling wonky, so cut overhead press short. This is the hardest lift for me, since I never know how my shoulder will feel on any given day. In other news, I graduated from two bands to one band on chinups! I'm guessing the assistance amount.

Day 2: Tuesday, May 17th, 2016
Shoulder press	2	5	50%	35
to 10RM then 95% 1x10,	1	5	60%	40
90% 2x10	1	3	70%	45
	1	10	AHAP
	1	10	-5%
	2	10	-10%
Deadlift	1	5	50%	95
to 10RM then 95% 1x10,	2	4	60%	105
90% 2x10	1	3	70%	115
	1	10	AHAP	145
	1	10	-5%	135
	2	10	-10%	125
Hyper extensions		50
Chins	1	1		-40
	1	3
	2	4

 

Pre and post-workout mobility: Yoga sequence (3x), band pull-aparts, shoulder dislocations, X-band walks, terminal knee extensions, cossack squats, squat stretch, general stretching/yoga, foam rolling. Did some gentle yoga yesterday too.

[Hermione Gainser]

On 5/14/2016 at 5:18 PM, gingered said:

Warrior challenge (yesterday)

 

Barbell Bench Press

45 lb x 5 reps

45 lb x 5 reps

65 lb x 5 reps

75 lb x 10 reps

75 lb x 10 reps

75 lb x 8 reps

75 lb x 8 reps

75 lb x 7 reps

 

Barbell Curl

35 lb x 14 reps

35 lb x 12 reps

35 lb x 10 reps

35 lb x 12 reps

35 lb x 15 reps

 

Mobility: face pulls, shoulder dislocations, band pull aparts.

 

Dem curls doe

 

14 hours ago, gingered said:

Week2/Day2:

 

Shoulder (old injury) is feeling wonky, so cut overhead press short. This is the hardest lift for me, since I never know how my shoulder will feel on any given day. In other news, I graduated from two bands to one band on chinups! I'm guessing the assistance amount.

 

Day 2: Tuesday, May 17th, 2016
Shoulder press	2	5	50%	35
to 10RM then 95% 1x10,	1	5	60%	40
90% 2x10	1	3	70%	45
	1	10	AHAP
	1	10	-5%
	2	10	-10%
Deadlift	1	5	50%	95
to 10RM then 95% 1x10,	2	4	60%	105
90% 2x10	1	3	70%	115
	1	10	AHAP	145
	1	10	-5%	135
	2	10	-10%	125
Hyper extensions		50
Chins	1	1		-40
	1	3
	2	4

 

Pre and post-workout mobility: Yoga sequence (3x), band pull-aparts, shoulder dislocations, X-band walks, terminal knee extensions, cossack squats, squat stretch, general stretching/yoga, foam rolling. Did some gentle yoga yesterday too.

 

 

Nicely done!  

 

I'm digging your mobility, too. You know I'm a big ol' mobility whoor. 

[gingered]

Haha thanks! LOVE your gifs, as always. Danger is making me focus on mobility more, which is a good thing.

Sent from mobile.

[gingered]

Week2/Day3:

 

Pre and post-workout mobility: Yoga sequence (3x), band pull-aparts, shoulder dislocations, band face pulls, X-band walks, terminal knee extensions, cossack squats, goblet squats, squat stretch, general stretching/yoga, foam rolling.

 

Had a bench press epiphany today! Been doing it all wrong.

 

Day 3: Thursday, May 19th, 2016
Squat	2	5	55%	80
3x10 @ 90% 10RM	1	5	65%	100
	2	3	70%	110
	3	10	-10%	120
Bench	2	5	50%	45
3x10 @ 90% 10RM	1	5	60%	55
	1	3	70%	65
	3	10	-10%	70
Dips	3	8	bench	0
Good morning	3	5		55
Abs	2	5
Hanging Knee Raise

[gingered]

Week2/Day4:

 

 

Day 4: Saturday, May 21st, 2016
Deadlift	1	5	50%	85
3x10 @ 90% 10RM	2	4	60%	95
	1	3	70%	115
	3	10	-10%	135
Shoulder press	2	5	55%	35
3x10 @ 90% 10RM	0	5	65%	35
	1	4	70%	40
	3	10	-10%	45
Tempo front squat	1	1	50%	65
Tempo = 07x15	1	1	60%	75
to heavy single then	1	1	AHAP	115
3x3 @ 82.5%	3	3	-18%	95
BB rows	5	10		45
Supermans		50

 

GUYS! I did all the accessories this time! Well, I replaced hyperextensions with supermans since I don't have a setup for hypers.

 

Pre and post-workout mobility: Yoga sequence (3x), band pull-aparts, band face pulls, X-band walks, terminal knee extensions, kettlebell swings/goblet squats, squat stretch, general stretching/yoga, foam rolling.

[Stonefist]

Welcome to living Dangerously, you're doing great, unlike me, you even get time for the accessories. How do you like those paused front squats ?

[gingered]

Welcome to living Dangerously, you're doing great, unlike me, you even get time for the accessories. How do you like those paused front squats ?

I think this is the first workout where I hit all the accessories!

I've avoided training front squats in the past so this is great in a hard way. Those pauses feel like FOREVER, especially at the top! I feel so bony, haha.

Sent from mobile.

[gingered]

Week3/Day1 PartA:

 

A little crunched for time today and feeling a bit off today, so split this into two... bench press and abs today, squats and good mornings tomorrow. Also feeling a bit on the hangry side... I suspect my calorie intake might be a little low. Hopefully tomorrow feels better.

 

I forgot to change the weights after the first heavy set and then messed up the math so I didn't do the -5% set properly. Oops.

 

 

Day 1: Mon. - Tues. May 23rd - 24th, 2015
Bench	2	5	50%	45
to 10RM then 95% 1x10,	1	5	60%	55
90% 3x10	1	3	70%	65
	1	5	AHAP	85
	1	1	-5%	85
	3	10	-10%	75

 

 

Abs: Planks

3

45s

 

Pre and post-workout mobility: Yoga sequence (3x), band pull-aparts, band face pulls, X-band walks, shoulder IR, terminal knee extensions, squat stretch, general stretching/yoga, foam rolling, ROMWOD (testing the free trial).

[gingered]

Week3/Day1 PartB:

 

Not feeling great today. Muscle twinge just above the right knee. Squats felt great up to the 105 lb set, and then the 145 set felt OK but not great. Then muscle twinge started in, so didn't finish set or other sets. Added in some Romanian Deadlifts as a Ham Raise sub, so I feel like I salvaged the workout a bit.

 

Squat	2	5	50%	75
to 10RM then 95% 1x10,	1	5	60%	90
90% 3x10	1	3	70%	105
	1	7	AHAP	145
	1	4	-5%	140
	1	2	-10%	125
Good morning	3	5		55
Romanian Deadlift	4	8		95

 

Pre and post-workout mobility: Yoga sequence (4x), X-band walks, terminal knee extensions, cossack squats, kettlebell swing/squat supersets, squat stretch, general stretching/yoga, foam rolling, ROMWOD (testing the free trial).

[jdanger]

Just dropping in to say nice work.

 

Don't really have a ton of info to go off but if the muscle twinge doesn't go away in a few days you can cut the tens block short a week, take a down week then start the fives. Meantime make sure you're drinking a lot of water and keeping up that mobility.

[gingered]

On 5/25/2016 at 11:46 AM, jdanger said:

Just dropping in to say nice work.

 

Don't really have a ton of info to go off but if the muscle twinge doesn't go away in a few days you can cut the tens block short a week, take a down week then start the fives. Meantime make sure you're drinking a lot of water and keeping up that mobility.

Thanks for stopping by and for the advice!

 

I think that's what I will end up doing. I'm going on vacation in early June so the timing will work out nicely for a rest week (well two).

[gingered]

Week3/Day2:

 

Shoulder presses felt good today. Lost my grip in my left hand for the last rep of the -5% set of deads and didn't have any grip left to finish the rest.

 

Day 2: Thursday May 26th, 2016
Shoulder press	2	5	50%	35
to 10RM then 95% 1x10,	1	5	60%	40
90% 3x10	1	3	70%	45
	1	10	AHAP	55
	1	10	-5%	50
	3	10	-10%	45
Deadlift	1	5	50%	95
to 10RM then 95% 1x10,	2	4	60%	105
90% 3x10	1	4	70%	115
	1	10	AHAP	155
	1	9	-5%	145
	0	0	-10%	135
Supermans		50
Chins	1	5		-40

 

Pre and post-workout mobility: Yoga sequence (3x), X-band walks, terminal knee extensions, kettlebell squats, squat stretch, general stretching/yoga, foam rolling, ROMWOD (testing the free trial).

[gingered]

Week3/Day3:

 

This last week was crazy. Thought I'd be here earlier.

 

Day 3: Wednesday June 1st, 2016
Squat	2	5	55%	80
4x10 @ 90% 10RM	1	5	65%	95
	2	3	70%	105
	3	10	-10%	125
Bench	2	5	50%	45
4x10 @ 90% 10RM	1	5	60%	50
	1	3	70%	60
	3	10	-10%	75
Bench Dips	3	8		BW
Good morning	3	5		65

 

Pre and post-workout mobility: jump rope, X-band walks, terminal knee extensions, cossack squats, squat jumpts/kettlebell swings/kettlebell squats superset, squat stretch, general stretching/yoga, foam rolling, ROMWOD.

[gingered]

Whee, so I went MIA a bit between:

1) pre vacation craziness

2) vacation without internet or a gym

3) nasty bronchitis post vacation

4) post vacation/being sick craziness getting my life back together

5) laziness getting back into a good routine

 

Before vacation, I veered from my programming a bit so I could test out my 1 RPM with deadlifts. Aaaaand I got a new PR, whee!

Also a front squat PR, but I haven't really trained front squats before recently so I'm more excited about breaking 200 lbs with my deadlift.

 

6/5/2015

Barbell Deadlift

85 lb x 5 reps

115 lb x 5 reps

135 lb x 3 reps

155 lb x 2 reps

175 lb x 2 reps

205 lb x 1 reps (PR)

 

Standing Barbell Shoulder Press (OHP)

45 lb x 5 reps

50 lb x 10 reps

50 lb x 10 reps

50 lb x 10 reps

50 lb x 10 reps

 

Front Barbell Squat

65 lb x 1 reps

85 lb x 1 reps

125 lb x 1 reps (PR)

105 lb x 3 reps

105 lb x 3 reps

105 lb x 3 reps

 

+ accessories (supermans) and warmups.

 

Today, I got over the impending DOMS and my scheduling laziness, and headed back into the gym with some lower weights to get back in the groove of things. Mostly it's about the initial activation energy. I tend to have problems getting restarted with a regular lifting a schedule when I stop for a bit, but once I'm going, I'm generally OK keeping a schedule.

7/19/2016

Bench	2	5	55%	45
to 5RM then 95% 1x5,	1	5	65%	55
90% 2x5	1	3	75%	65
	1	5	AHAP	75
	1	5	-5%	70
	2	5	-10%	65
Squat	2	5	50%	65
to 5RM then 95% 1x5,	1	5	60%	85
90% 2x5	1	3	70%	100
	1	5	AHAP	115
	1	5	-5%	110
	2	5	-10%	100

 

Fun fact: I insisted on carrying the heavy things, including groceries, when we were on vacation, which threw off the guys a little bit, hehe.

[gingered]

I keep forgetting to post here, but I have updated logs on fitocracy.

 

Got a cold and bronchitis AGAIN that just wouldn't go away and had another lifting break (unfortunately).

 

I've been getting back in the swing of things, and I signed up for my first powerlifting meet (12 weeks); will post my progress/prep here!

[gingered]

Bench on Tuesday

Barbell Bench Press

45 lb x 5 reps

45 lb x 5 reps

65 lb x 4 reps

75 lb x 3 reps

85 lb x 2 reps

90 lb x 3 reps

90 lb x 3 reps

90 lb x 3 reps

90 lb x 3 reps

90 lb x 3 reps (PR)

65 lb x 10 reps

65 lb x 10 reps

65 lb x 10 reps

 

Body Weight Inverted Row (Let Me Ups)

10 reps

12 reps

10 reps

 

Push-Up

8 reps

8 reps

8 reps

 

 

 

Squats today

Barbell Squat

45 lb x 5 reps

45 lb x 5 reps

95 lb x 5 reps

115 lb x 4 reps

135 lb x 2 reps

155 lb x 3 reps

155 lb x 2 reps

155 lb x 3 reps

155 lb x 3 reps

155 lb x 3 reps

 

Front Barbell Squat

65 lb x 10 reps

65 lb x 10 reps

65 lb x 10 reps

 

Side Lunges

12 reps

12 reps

12 reps