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ElvenEngineer Benches EVERYTHING


elvenengineer

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Injured ankle, boo. I'm banned from squatting, I can deadlift, but the PT would rather I didn't (so I won't *sigh*), so what does that leave?!?!?!?!

BENCH!

All the bench

Bench in the morning

Bench in the evening

Bench in a pink tutu??

Image result for lifting gif bench

 

My last few lifting sessions are some combination of:

Bench

OHP

dumbell stuff

core stuff

pull up/chin up stuff

 

I should be SO JACKED by the time my ankle is fixed!

Image result for arnold schwarzenegger gif

 

As far as actual goals go, this shall mainly be a temporary placeholder. I really want to make some zero week goals. 

 

Zero week:

Pick a new program. I am debating between:

1) Signing up for the Gold Medal Bodies Elements class (linked) - least stressful, perscribed workouts, and I think would be super helpful

2) Going in depth with the NF academy (which will still require some thought) - moderately stressful

3) Continuing on doing my own thing - most stressful

 

This will be in addition to all the benching, of course. I really just need something to do on my off days, and yoga is a no go. So I need something else. 

I'm currently considering entering a competition bench only in January. We shall see. 

 

Possibly explore premium trial of Eat This Much - I like it, but I wish I had some of the premium features. But I've been hesitant to 'waste' my free trial on a week I won't be home. So I'll either go ahead and start it even though I'm going to be in a wedding this weekend, or I'll pick a two week time period to do it (the trial is 14 days long)

I've been doing this thing where I don't eat dinner? Would not recommend.

 

I also just need to get back to the basics a bit, so I'm going to make an excel (WHATZ UP EXCEL NERDS) and see how much that actually is. I feel silly for having a hard time keeping up, but the more I think about it, the more complicated it is, so it makes me feel less silly. 

  • Like 9

Goal: Deadlift a (Female) Wookie (100 kg): 65.8%

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I like all of this!

 

Elements looks pretty cool! I was poking around on their site a while back when I first started taking gymnastics.

Current Challenge

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15 hours ago, elvenengineer said:

 

Image result for lifting gif bench

 

 

This is absolutely my most favorite bench gif...

  • Like 6

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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3 hours ago, miss_marissa said:

I like all of this!

 

Elements looks pretty cool! I was poking around on their site a while back when I first started taking gymnastics.

 

It looks SO COOL. I think I have decided to forgo it for a bit, if only because I'm worried about dynamic movement with the ankle situation.

 

3 hours ago, ArgSki77 said:

Benching...possible competition...excel sheets! Sounds like my kind of challenge!

See below for the excel sheets ;)

 

33 minutes ago, Br0din said:

 

This is absolutely my most favorite bench gif...

I knew it would bring you over to my thread! mwhahahahaha

Also the word "bench" everywhere probably also helped. It's basically a bat signal.

 

So, as far as doing all the things goes, I present to you.... my spreadsheet. And it doesn't even include food stuff.

 

Thoughts? Comments? Questions? Concerns? I have the whole five weeks in there, just with the other columns hidden. My final score will be based on the percentage of completions, with >90% being an A, >80 a B, etc. Maybe I'll get a tank top or something for the different grades?

 

I'd love comments on the programming especially.

Since I know pictures don't always work great on Tapatalk:

Workout A: Bench (feet up), pull-ups, chin-ups, abz

Workout B: OHP, Bench (volume, feet up), shoulder shocker, bicep curlz

Workout C: Dumbbell Bench, Dumbbell Row, Chin-ups/neutral grip pull-ups, abz

 

Comments:

-So the colored part of the spreadsheet basically captures everything I've been trying to do, subconsciously. Which is probably why I've been feeling stressed. I also work full time, and travel a decent amount for work.

-"Story time" is a thing with nightmares. It seems that if I don't give my brain new stories, it makes them up. While I'm asleep. And while there is usually a happy ending, they're scary and I don't sleep well during them, so I'd prefer to avoid that whole situation.

-Shoulder Shocker is a T-nation thing, that I've found really helps my shoulders. Doing pull-ups/chin-ups also helps my shoulders a lot.

 

If anything else seems weird, feel free to ask!

I think I'm just going to try this for zero week, and maybe tweak it as time goes by?

  • Like 5

Goal: Deadlift a (Female) Wookie (100 kg): 65.8%

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5 hours ago, miss_marissa said:

I see no spreadsheet.....

 

5 hours ago, calanthrophy said:

 

Are you familiar with The Emperor's New Clothes? This is the Engineer's New Spreadsheet.

SORRY! It so totally showed up on my work computer....

How about this?

:

 

If that doesn't work, here's the link to it on drive, though it won't have the nifty stoplights to show progress

https://docs.google.com/spreadsheets/d/1K_t-1TQ9Kko7Je3oynqeZeRLcg0wniqPEiW0P9o0ICY/edit?usp=sharing

 

  • Like 1

Goal: Deadlift a (Female) Wookie (100 kg): 65.8%

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FitNotes Workout - Monday 19th September 2016

Workout B

.

** Overhead Press **

- 45.0 lbs x 5 reps

- 55.0 lbs x 5 reps

- 55.0 lbs x 5 reps

- 55.0 lbs x 5 reps

- 55.0 lbs x 5 reps

- 55.0 lbs x 5 reps

.

** Bench (feet up) **

- 45.0 lbs x 6 reps

- 45.0 lbs x 6 reps

- 55.0 lbs x 6 reps

- 65.0 lbs x 4 reps

- 55.0 lbs x 10 reps [PR]

- 55.0 lbs x 10 reps

- 55.0 lbs x 10 reps

- 45.0 lbs x 10 reps

- 45.0 lbs x 8 reps

.

** Shoulder Shocker 1 **

- 15.0 lbs x 6 reps [PR]

- 15.0 lbs x 6 reps

- 15.0 lbs x 6 reps

.

** Shoulder Shocker 2 and 3 **

- 5.0 lbs x 10 reps

- 5.0 lbs x 8 reps

- 5.0 lbs x 8 reps

.

** Barbell Curl **

- 20.0 lbs x 10 reps [PR]

- 20.0 lbs x 10 reps

- 20.0 lbs x 10 reps

Sent from my LG-H810 using Tapatalk

  • Like 3

Goal: Deadlift a (Female) Wookie (100 kg): 65.8%

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We have benches.

We have kurlz.  (hopefully in the squat rack)

 

I am sure Br0din would approve!

 

We just need a meme game! :panda:

  • Like 5

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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FitNotes Workout - Wednesday 21st September 2016

.

Workout A

.

** Bench (feet up) **

- 45.0 lbs x 5 reps

- 45.0 lbs x 5 reps

- 55.0 lbs x 5 reps

- 65.0 lbs x 5 reps

- 75.0 lbs x 2 reps

- 75.0 lbs x 2 reps

- 75.0 lbs x 3 reps [PR]

- 75.0 lbs x 2 reps

- 75.0 lbs x 2 reps

*this was my working weight for feet down before I injured my ankle! Yay!*

.

** Assisted Neutral Pull Up **

- 60.0 lbs x 5 reps

- 80.0 lbs x 5 reps

- 80.0 lbs x 5 reps

- 80.0 lbs x 5 reps

.

** Assisted Pull Up **

- 60.0 lbs x 5 reps

- 80.0 lbs x 5 reps

- 80.0 lbs x 5 reps

- 80.0 lbs x 5 reps

.

** Fitstar 10 Minute Abs **

- 1 rep

  • Like 5

Goal: Deadlift a (Female) Wookie (100 kg): 65.8%

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benchbenchbenchbenchbench

 

Hope the ankle heals soon -- I know (from all too recent experiences...) that having to skip squats and deadlifts is frustrating! But you have a great plan to work around it :).

 

Also, remember how we set your PT to the tune of skidamarink one challenge? Yeah, so that happens again whenever I read your "bench in the [time o day]" lines...

  • Like 2

-:- THE LIONESS -:-

Challenge 2.1, 2.2, 2.3, 2.4, 2.5, 2.6, 2.7, 2.8 

 

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Spreadsheet updated. A "perfect" score is 23, and for Week Zero I hit 15/23 (65%), which is pretty good for coming back from a work trip and traveling to a wedding! Aiming higher this week.

 

Had PT again yesterday, and he said I should 'try' deadlifting with VERY light weight. SO YAY! Guess what I'll be doing tonight?!?!?!?!

 

The SO got a job in NJ right by me (Morris County, I live in Morristown) so he drove up, arrived yesterday. So there is going to be a whole new set of routines, including maybe Elvie actually eating dinner more often, hopefully.

 

Haven't benched. Will update after more benching.

  • Like 6

Goal: Deadlift a (Female) Wookie (100 kg): 65.8%

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25 minutes ago, elvenengineer said:

The SO got a job in NJ right by me (Morris County, I live in Morristown) so he drove up, arrived yesterday. So there is going to be a whole new set of routines, including maybe Elvie actually eating dinner more often, hopefully.

That's awesome!  Welcome to the neighborhood, Mr. E! (Mystery!  Get it!  I kill me!)

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Intro

Challenges: #1#2#3#4, #5

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Yay!!! That's awesome for your fiance!!!!

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Still settling in with Mr. Elvie (I'll have to think of a cute nickname for him - he was thinking of joining NF, we'll see how that goes)

 

I attempted to do abs today, as in I signed up for a class at work, but they cancelled it because it was only 2 people. Will try again tomorrow (it's only on Thurs/Fri).

So I may hit abs after my bench workout tonight. Am planning on doing a DL only workout tomorrow (VERY light) as my soreness from PT is almost gone, but not quite.

Though I did find out that they have a cool stretching apparatus thing - my shoulders feel AMAZING.

 

Still keeping up with the spreadsheet - I'll post a pic of zero week on my home laptop, I think this (the spreadsheet) will work a lot better for me long term. I just forget what I did if I only post it! I need a central location lol. And that way I'll have the whole week and such.

I will probably eventually incorporate lifting into it also, but right now this is enough.

 

I'm just ridiculously excited to have a weekend at home without a trip at either end or during. I am going apple picking with friends Sunday, but that should be pretty chill. And it might be followed by a movie night, because an appalling amount of my friends have not seen either Casablanca or Singing in the Rain. I must remedy this.

  • Like 4

Goal: Deadlift a (Female) Wookie (100 kg): 65.8%

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