gingered Posted May 3, 2016 Report Share Posted May 3, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
Hermione Gainser Posted May 3, 2016 Report Share Posted May 3, 2016 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! Quote "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
gingered Posted May 3, 2016 Author Report Share Posted May 3, 2016 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 1 Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 5, 2016 Author Report Share Posted May 5, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 7, 2016 Author Report Share Posted May 7, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 10, 2016 Author Report Share Posted May 10, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 14, 2016 Author Report Share Posted May 14, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 14, 2016 Author Report Share Posted May 14, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 18, 2016 Author Report Share Posted May 18, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
Hermione Gainser Posted May 18, 2016 Report Share Posted May 18, 2016 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. 1 Quote "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
gingered Posted May 18, 2016 Author Report Share Posted May 18, 2016 Haha thanks! LOVE your gifs, as always. Danger is making me focus on mobility more, which is a good thing. Sent from mobile. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 20, 2016 Author Report Share Posted May 20, 2016 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 Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 22, 2016 Author Report Share Posted May 22, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
Stonefist Posted May 22, 2016 Report Share Posted May 22, 2016 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 ? Quote Dwarf Warrior Level 2| Str 4| Dex 1| Con 3| Sta 3| Wis 1| Cha 1| Spoiler Deadlift 2x BW 80% 80% Squat 1x BW 74% 88% Floor press 1x BW 86% 86% Press .75x BW 79% 79% "A short, sturdy creature fond of drink and industry" Daily battle log Current challenge Link to comment
gingered Posted May 22, 2016 Author Report Share Posted May 22, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 24, 2016 Author Report Share Posted May 24, 2016 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). Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 25, 2016 Author Report Share Posted May 25, 2016 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). Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
jdanger Posted May 25, 2016 Report Share Posted May 25, 2016 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. Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
gingered Posted May 27, 2016 Author Report Share Posted May 27, 2016 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). Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted May 27, 2016 Author Report Share Posted May 27, 2016 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). Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted June 2, 2016 Author Report Share Posted June 2, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted July 20, 2016 Author Report Share Posted July 20, 2016 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. Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted August 19, 2016 Author Report Share Posted August 19, 2016 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! Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
gingered Posted August 26, 2016 Author Report Share Posted August 26, 2016 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 Quote Daily Battle Log Challenge 1 | 2 | 3 (unfinished) | 4 Follow me on fitocracy! PRs: 205 lb (deadlifts) | others to follow Link to comment
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