Two months to work up the nerve
Moderator: Dux

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 1/10/14
DL. 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 300
Rack pull, deficit (#18, 100# plate, TX pwr bar). 6x 145; 3x 235; 2x 285; 1x 295, 305
GHR. 3x 8
Rev hyp. 8x 45, 90, 135
50 min elliptical
Su 1/5/14
Pullups. 3x5 neutral
Seated cable row (narrow). 3x12x 75
Lat pulldown. 3x12x 75
Lat pulldown (dbl grip). 3x12x 75
EZ bar curls. 3x12x 40
Hammer curls. 3x8x 20
Cable curls. 3x12x 45
Pullups. 4 neut
DB rows. 12x 20, 30, 30
Conc curls. 3x8x 15
Pullaparts (red). 70, 50, 30
35 min lazy AMT
T 1/12/14
Sq. 8x 45, 45, 95; 6x 135; 3x 155; 1x 165
Pause squats (reg stance). 3x 95; 3x 115, 115
60 min elliptical
W 1/13/14
BP. 12x 45, 45; 8x 65; 6x 95; 3x 115; 2x125; 1x 140 (w/ commands)
DB flat bench, reg grip. 8x 25, 35, 45
DB flat neut. 8x 25, 35, 40
Skull crushers. 8x 35, 45, 55
Tri pushdown straight bar. 12x 70, 80, 90, 100
Tri pushdown rope. 12x 40, 45, 50, 55
Sa 1/18/14
State meet. Squats were awful. Got redlighted for depth on 1st ("shockingly high" my coach said) and 3rd (coach said it was "close," but since the 2nd was so deep, judges were probably looking for same depth on 3rd). Really disappointing. BP was good, w/ 3 good lifts and one that would’ve set a new American record for my division, but I didn’t know how the record application process worked, so hadn’t told the meet director ahead of time, which means they didn’t have national judges on my platform. DL felt good—got 2 lifts and had already won my weight class (competition was light; I made up 20 pounds on my bench; and my opening pull was heavier than the final pulls of some of even the equipped folks in my weight class—so there is that bright spot), so I tried for a PR that didn't come up.
And I got drug tested. Really? Sorriest squats in the whole building, and I get picked to pee in a cup? The testing process was interesting and amusing, and I'm most proud of my ability to bite my tongue and NOT make jokes about BALCO and additional cholesterol and blood sugar testing.
Still, not gonna lie: squats were demoralizing and the whole thing was more stressful than I anticipated. I set some state records, so I'm trying to appreciate that instead of being angry with myself about squats.
M 1/20/14
morning
35 min AMT
Wtd dec situps. 3x 15 (5#)
Side bends. 3x 15 (25#)
Lying leg raises. 3x 15
Afternoon
Seat BB pr. 8x 45, 45, 65; 6x 85; 3x 95 (help); 1x 100; 1x 105 (help)
DB press. 8x 30, 35; 5x 40 (6, 7 help)
CGBP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 145
Fr raise. 8x 10, 15, 15
Side raise. 12x 10, 10, 10
Lat bnt ovr rows. 12x 10, 15, 15
Tri pshdwn (vbar). 12x 60, 80, 100, 110
45 min elliptical
T 1/21/14
Sq (wider stance). 8x bdywt, 45, 45, 65, 95; 6x 115; 3x 115
Smth mach squats (wider). 8x 50, 70; 6x 90; 3x90 (w/ belt)
60 min elliptical
Wider stance is an effort to fix the depth issues that showed up in the meet this weekend. Demoralizing to take an already sad squat back down to basically no weight at all. But . . . I guess I'll just have to believe. Like with Santa Claus and unicorns.
DL. 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 300
Rack pull, deficit (#18, 100# plate, TX pwr bar). 6x 145; 3x 235; 2x 285; 1x 295, 305
GHR. 3x 8
Rev hyp. 8x 45, 90, 135
50 min elliptical
Su 1/5/14
Pullups. 3x5 neutral
Seated cable row (narrow). 3x12x 75
Lat pulldown. 3x12x 75
Lat pulldown (dbl grip). 3x12x 75
EZ bar curls. 3x12x 40
Hammer curls. 3x8x 20
Cable curls. 3x12x 45
Pullups. 4 neut
DB rows. 12x 20, 30, 30
Conc curls. 3x8x 15
Pullaparts (red). 70, 50, 30
35 min lazy AMT
T 1/12/14
Sq. 8x 45, 45, 95; 6x 135; 3x 155; 1x 165
Pause squats (reg stance). 3x 95; 3x 115, 115
60 min elliptical
W 1/13/14
BP. 12x 45, 45; 8x 65; 6x 95; 3x 115; 2x125; 1x 140 (w/ commands)
DB flat bench, reg grip. 8x 25, 35, 45
DB flat neut. 8x 25, 35, 40
Skull crushers. 8x 35, 45, 55
Tri pushdown straight bar. 12x 70, 80, 90, 100
Tri pushdown rope. 12x 40, 45, 50, 55
Sa 1/18/14
State meet. Squats were awful. Got redlighted for depth on 1st ("shockingly high" my coach said) and 3rd (coach said it was "close," but since the 2nd was so deep, judges were probably looking for same depth on 3rd). Really disappointing. BP was good, w/ 3 good lifts and one that would’ve set a new American record for my division, but I didn’t know how the record application process worked, so hadn’t told the meet director ahead of time, which means they didn’t have national judges on my platform. DL felt good—got 2 lifts and had already won my weight class (competition was light; I made up 20 pounds on my bench; and my opening pull was heavier than the final pulls of some of even the equipped folks in my weight class—so there is that bright spot), so I tried for a PR that didn't come up.
And I got drug tested. Really? Sorriest squats in the whole building, and I get picked to pee in a cup? The testing process was interesting and amusing, and I'm most proud of my ability to bite my tongue and NOT make jokes about BALCO and additional cholesterol and blood sugar testing.
Still, not gonna lie: squats were demoralizing and the whole thing was more stressful than I anticipated. I set some state records, so I'm trying to appreciate that instead of being angry with myself about squats.
M 1/20/14
morning
35 min AMT
Wtd dec situps. 3x 15 (5#)
Side bends. 3x 15 (25#)
Lying leg raises. 3x 15
Afternoon
Seat BB pr. 8x 45, 45, 65; 6x 85; 3x 95 (help); 1x 100; 1x 105 (help)
DB press. 8x 30, 35; 5x 40 (6, 7 help)
CGBP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 145
Fr raise. 8x 10, 15, 15
Side raise. 12x 10, 10, 10
Lat bnt ovr rows. 12x 10, 15, 15
Tri pshdwn (vbar). 12x 60, 80, 100, 110
45 min elliptical
T 1/21/14
Sq (wider stance). 8x bdywt, 45, 45, 65, 95; 6x 115; 3x 115
Smth mach squats (wider). 8x 50, 70; 6x 90; 3x90 (w/ belt)
60 min elliptical
Wider stance is an effort to fix the depth issues that showed up in the meet this weekend. Demoralizing to take an already sad squat back down to basically no weight at all. But . . . I guess I'll just have to believe. Like with Santa Claus and unicorns.
 syaigh
 Sergeant Commanding
 Posts: 5615
 Joined: Mon Mar 22, 2010 3:29 am
 Location: Surrounded by short irrational people
Re: Two months to work up the nerve
Getting on the platform takes balls. Strong work! Don't beat yourself up about the squats, that takes experience. Competing is very different from lifting in the gym.
Miss Piggy wrote:Never eat more than you can lift.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Thanks, Syaigh. I committed to competitions precisely to work on both of those (not beating myself up & getting experience in a new activity), so . . . I'm accepting all of it as part of the process. Plus, now I get to make jokes about peeing in a cup.syaigh wrote:Getting on the platform takes balls. Strong work! Don't beat yourself up about the squats, that takes experience. Competing is very different from lifting in the gym.
W 1/22/14
Pullups. 7 neutral; 4 wider; 5 chin; 4 neutral
Seated cable row (narrow). 12x 70, 80, 100
Lat pulldown. 12x 70, 80, 90
Lat pulldown (dbl grip). 12x 70, 80, 90
DB rows. 12x 30, 35, 40
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 25
Cable curls. 12x 45, 50, 55
Pullups. 4 neut, 4 neut
35 min elliptical

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 1/23/14
30 min elliptical
Banded board press. 12x 45, 45 (no bands or board); 6x 45 (board + bands); 3x 75, 80; 2x 85; 1x 95, 105
Banded BP. 5x 65; 3x 75; 2x 85; 1x 95
DB flat bench, reg grip. 8x 30, 40, 50; 5x 55
DB flat neut. 8x 30, 40; 7x 50
Skull crushers. 8x 35, 45, 55, 65; 7x 65
Tri pushdown (rope, back support); 12x 50, 55; 11x 60
A rare midafternoon workout. Speed off my chest tends to be good, but my lockout is absurdly slow, so this is my coach's answer. First time doing board presses, and holy smokes, was it fun. Awful, but fun. My triceps were exhausted by the first set of banded BP w/o the boardso, maybe it's working what it should be working?
The preworkout has worn off fast and hard. I am a yawning, slackjawed fool.
30 min elliptical
Banded board press. 12x 45, 45 (no bands or board); 6x 45 (board + bands); 3x 75, 80; 2x 85; 1x 95, 105
Banded BP. 5x 65; 3x 75; 2x 85; 1x 95
DB flat bench, reg grip. 8x 30, 40, 50; 5x 55
DB flat neut. 8x 30, 40; 7x 50
Skull crushers. 8x 35, 45, 55, 65; 7x 65
Tri pushdown (rope, back support); 12x 50, 55; 11x 60
A rare midafternoon workout. Speed off my chest tends to be good, but my lockout is absurdly slow, so this is my coach's answer. First time doing board presses, and holy smokes, was it fun. Awful, but fun. My triceps were exhausted by the first set of banded BP w/o the boardso, maybe it's working what it should be working?
The preworkout has worn off fast and hard. I am a yawning, slackjawed fool.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 1/24/14
Partial DL (45# + 10# plate), 8x 135 (no blocks). 6x 135, 135, 185; 3x 225, 275; 1x 285, 295
Banded rack pull (TX pwr). 6x 55; 6x 145; 3x 195, 215; 2x 235; 1x 255, 275
GHR. 3x 8 (0#, 5#, 5#)
Rev hyp. 12x 45, 90; 8x 135
Partial DL (45# + 10# plate), 8x 135 (no blocks). 6x 135, 135, 185; 3x 225, 275; 1x 285, 295
Banded rack pull (TX pwr). 6x 55; 6x 145; 3x 195, 215; 2x 235; 1x 255, 275
GHR. 3x 8 (0#, 5#, 5#)
Rev hyp. 12x 45, 90; 8x 135

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Su 1/26/14
Light squats, trying to focus on depth. bodyweight 2x8; bar only 3x8. Meh. Ehh. Blech.
45 min elliptical
M 1/27/14
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)
Light squats, trying to focus on depth. bodyweight 2x8; bar only 3x8. Meh. Ehh. Blech.
45 min elliptical
M 1/27/14
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 1/28/14
Squat. 8x bdywt, 55, 55, 105; 3x 125, 145, 155, 165
Box squats (lowest setting), cambered bar. 6x 80; 3x 100, 120
60 min elliptical
First rep of box squats, couldn't stand up. Coach looked at me, laughed, and said, "It's hitting you right where you need it." Damn. I pretty much had no option BUT to stand up at that point.
W 1/29/14
Pullups. 9 neutral; 6 wider; 7 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 100
Lat pulldown. 12x 80, 90, 110
Lat pulldown (dbl grip). 12x 80, 90, 110
DB rows. 12x 30, 35, 40
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 20, 20
Cable curls. 12x 45, 50, 55
Pullups. 4 neut, 4 neut
45 min elliptical
Snowpocalypse shut down the city (read: idiot drivers and no reason to have salt trucks at the ready), so funky workout schedule. More sleep and more food made for more pullups. Who'da thunk?
R 1/30/14
35 min elliptical
Banded BP. (no bands) 12x 45, 45. (bands) 6x 45, 65; 3x 95; 2x 115; 1x 125, 1x 135 (fail)
Wider BP (ring on knurl). 6x 95; 3x 115; 2x 135; 1x 145, 155 (fail)
DB flat bench, reg grip. 8x 30, 35, 45; 5x 55
Board press. 3x 95, 115; 2x 135; 1x 155
Skull crushers. 8x 35, 45, 55, 65
Tri pushdown (vbar; back support). 12x 50, 55, 60
Squat. 8x bdywt, 55, 55, 105; 3x 125, 145, 155, 165
Box squats (lowest setting), cambered bar. 6x 80; 3x 100, 120
60 min elliptical
First rep of box squats, couldn't stand up. Coach looked at me, laughed, and said, "It's hitting you right where you need it." Damn. I pretty much had no option BUT to stand up at that point.
W 1/29/14
Pullups. 9 neutral; 6 wider; 7 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 100
Lat pulldown. 12x 80, 90, 110
Lat pulldown (dbl grip). 12x 80, 90, 110
DB rows. 12x 30, 35, 40
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 20, 20
Cable curls. 12x 45, 50, 55
Pullups. 4 neut, 4 neut
45 min elliptical
Snowpocalypse shut down the city (read: idiot drivers and no reason to have salt trucks at the ready), so funky workout schedule. More sleep and more food made for more pullups. Who'da thunk?
R 1/30/14
35 min elliptical
Banded BP. (no bands) 12x 45, 45. (bands) 6x 45, 65; 3x 95; 2x 115; 1x 125, 1x 135 (fail)
Wider BP (ring on knurl). 6x 95; 3x 115; 2x 135; 1x 145, 155 (fail)
DB flat bench, reg grip. 8x 30, 35, 45; 5x 55
Board press. 3x 95, 115; 2x 135; 1x 155
Skull crushers. 8x 35, 45, 55, 65
Tri pushdown (vbar; back support). 12x 50, 55, 60

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 1/31/14
Partial DL (from 100# plate; alas, no plinths). 8x 135, 135 (no blocks); 6x 135, 135, 185; 3x 225, 275; 1x 285, 300
Banded rack pull. 6x 145; 3x 195, 3x 215; 2x 235; 1x 255, 1x 275 (fail. Twice. Because it was that kind of morning)
GHR. 3x 8 (0#, 5#, 5#)
Rev hyp. 12x 45, 90; 8x 135
I think I used up half my energy moving those awkward 100# plates to and from the platform. I need a gym valet.
Partial DL (from 100# plate; alas, no plinths). 8x 135, 135 (no blocks); 6x 135, 135, 185; 3x 225, 275; 1x 285, 300
Banded rack pull. 6x 145; 3x 195, 3x 215; 2x 235; 1x 255, 1x 275 (fail. Twice. Because it was that kind of morning)
GHR. 3x 8 (0#, 5#, 5#)
Rev hyp. 12x 45, 90; 8x 135
I think I used up half my energy moving those awkward 100# plates to and from the platform. I need a gym valet.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 2/1/14
35 min AMT
Seat BB pr. 8x 45, 45, 65; 6x 85; 2x 95 (fail 3); 1x 100, 105 (fail)
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr raise. 8x 12.5, 15, 17.5
Side raise. 12x 10, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, 70, 110, 130
Pll aprts. 4x 30
Tri pshdwn (str bar, back support). 12x 50, 55, 60
Tri pshdwn (rope, back support). 12x 30, 35, 40
Sun 2/2/14
3 or 5 sets each of bodywt and empty bar squats
45 min elliptical
M 2/3/14
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)
Wtd decline situps. 3x 15 (5#)
Make the food stop. Make it stop, for the love of god. Friend in town. Fancy restaurant Saturday w/ rabbit fricassee, lamb's neck, pinot noir, coconut tart, and the most delicious (but thinnest pour everreally? For $14, you couldn't've poured *TWO* ounces instead of the tragically short 1 ounce?) Thomas Handy rye.
Sunday night, shrimp/catfish poboys and fries, fries, fries. As much as I love to eat, I'm crying "Uncle." My insides are gooey, the scale is up by an obscene amount, and my oatmeal on Sunday morning tasted like lamb.
I am Mr. Creosote.
35 min AMT
Seat BB pr. 8x 45, 45, 65; 6x 85; 2x 95 (fail 3); 1x 100, 105 (fail)
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 65, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr raise. 8x 12.5, 15, 17.5
Side raise. 12x 10, 12.5, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, 70, 110, 130
Pll aprts. 4x 30
Tri pshdwn (str bar, back support). 12x 50, 55, 60
Tri pshdwn (rope, back support). 12x 30, 35, 40
Sun 2/2/14
3 or 5 sets each of bodywt and empty bar squats
45 min elliptical
M 2/3/14
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)
Wtd decline situps. 3x 15 (5#)
Make the food stop. Make it stop, for the love of god. Friend in town. Fancy restaurant Saturday w/ rabbit fricassee, lamb's neck, pinot noir, coconut tart, and the most delicious (but thinnest pour everreally? For $14, you couldn't've poured *TWO* ounces instead of the tragically short 1 ounce?) Thomas Handy rye.
Sunday night, shrimp/catfish poboys and fries, fries, fries. As much as I love to eat, I'm crying "Uncle." My insides are gooey, the scale is up by an obscene amount, and my oatmeal on Sunday morning tasted like lamb.
I am Mr. Creosote.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 2/4/14
Squat. 8x bdywt, 55, 55, 105; 3x 125; 2x 145, 165; 1x 175
Cambered bar squats. 3x 110, 150; 2x 160; 1x 170
Smith mach squats. 8x +50, +70, +70
60 min elliptical
"Your squats are just as slow at an empty bar or 115# as they are at 135#. Why do your squats look so hard at low weight?" my coach asks. (He's puzzled, not judgy.)
Because they *ARE* hard, and I'm slow, and my hips apparently aren't as bendy as they should be, dammit. That's. Why. I'm. Here.
Squat. 8x bdywt, 55, 55, 105; 3x 125; 2x 145, 165; 1x 175
Cambered bar squats. 3x 110, 150; 2x 160; 1x 170
Smith mach squats. 8x +50, +70, +70
60 min elliptical
"Your squats are just as slow at an empty bar or 115# as they are at 135#. Why do your squats look so hard at low weight?" my coach asks. (He's puzzled, not judgy.)
Because they *ARE* hard, and I'm slow, and my hips apparently aren't as bendy as they should be, dammit. That's. Why. I'm. Here.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 2/5/14
Pullups. 9 neutral; 5 wider; 7 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 100
Lat pulldown. 12x 80, 90, 110
Lat pulldown (dbl grip). 12x 80, 90, 110
DB rows. 12x 30, 35, 40
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 50, 55
Pullups. 5 neut, 4 neut
30 min elliptical
Pullups. 9 neutral; 5 wider; 7 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 100
Lat pulldown. 12x 80, 90, 110
Lat pulldown (dbl grip). 12x 80, 90, 110
DB rows. 12x 30, 35, 40
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 50, 55
Pullups. 5 neut, 4 neut
30 min elliptical

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 2/6/14
am
45 min elliptical
pm
Banded BP. 12x 45, 45 (no bands); 6x 45, 65; 3x 95; 2x 115; 1x 125, 135 (fail)
Board press. 6x 65; 3x 95, 115; 2x 135; 1x 155, 165
BP. 6x 95; 3x 115; 2x 135; 1x 150
Banded floor press. 6x 45; 3x 95, 115; 1x 125
DB flat bench, reg grip. 8x 35, 45; 5x 55
Skull crushers. 8x 35, 45, 55, 65
Tri pushdown (strt, bck supp). 12x 50, 55, 60; 7x 70
135 and 150 on BP were uncharacteristically fast. I hope that means stronger triceps, and not just preworkout caffeine. My shoulders are going to pay tomorrow for that floor press today.
am
45 min elliptical
pm
Banded BP. 12x 45, 45 (no bands); 6x 45, 65; 3x 95; 2x 115; 1x 125, 135 (fail)
Board press. 6x 65; 3x 95, 115; 2x 135; 1x 155, 165
BP. 6x 95; 3x 115; 2x 135; 1x 150
Banded floor press. 6x 45; 3x 95, 115; 1x 125
DB flat bench, reg grip. 8x 35, 45; 5x 55
Skull crushers. 8x 35, 45, 55, 65
Tri pushdown (strt, bck supp). 12x 50, 55, 60; 7x 70
135 and 150 on BP were uncharacteristically fast. I hope that means stronger triceps, and not just preworkout caffeine. My shoulders are going to pay tomorrow for that floor press today.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 2/7/14
Partial DL (from 100# plate). 8x 135, 135 (no blocks). 6x 135, 135, 185; 3x 225, 275; 1x 295, 305
Rack pull. 6x 145; 3x 235; 2x 285; 1x 325
GHR. 3x 8 (5#, 5#, 10#)
Rev hyp. 12x 45, 90, 135
Wtd decline situps. 3x 15 (5#)
Shoulders aren't sore from yesterday, pulling wasn't awful, and it's Friday. The trifecta of fulfilled moderate expectations.
Partial DL (from 100# plate). 8x 135, 135 (no blocks). 6x 135, 135, 185; 3x 225, 275; 1x 295, 305
Rack pull. 6x 145; 3x 235; 2x 285; 1x 325
GHR. 3x 8 (5#, 5#, 10#)
Rev hyp. 12x 45, 90, 135
Wtd decline situps. 3x 15 (5#)
Shoulders aren't sore from yesterday, pulling wasn't awful, and it's Friday. The trifecta of fulfilled moderate expectations.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 2/8/14
Seat BB pr. (no bands). 8x 45, 45 (bands); 6x 45, 65; 2x 75; 1x 85
Seat BB pr. (no bands). 6x 45; 3x 65, 85; 2x 95; 1x 100, 105 (fail)
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr raise. 8x 12.5, 15, 17.5
Side raise (cable). 12x 10, 15, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, 70, 110, 130
Pll aprts. 4x 30
Tri pshdwn (vbar). 12x 60, 80, 100, 110
Ovrhd tri cbl ext (vbar). 12x 60, 80, 100
I am absolutely stuck on shoulders. No movement, no improvement. Everything moved so much faster after I took the bands off, so I thought I would get past this stupid stuck point, but I keep failing at the same weight.
Su 2/9/14
Squat. 3x8 bodyweight, empty bar
45 min elliptical
M 2/10/14
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)
Seat BB pr. (no bands). 8x 45, 45 (bands); 6x 45, 65; 2x 75; 1x 85
Seat BB pr. (no bands). 6x 45; 3x 65, 85; 2x 95; 1x 100, 105 (fail)
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr raise. 8x 12.5, 15, 17.5
Side raise (cable). 12x 10, 15, 15
Lat bnt ovr rows. 12x 12.5, 15, 17.5
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, 70, 110, 130
Pll aprts. 4x 30
Tri pshdwn (vbar). 12x 60, 80, 100, 110
Ovrhd tri cbl ext (vbar). 12x 60, 80, 100
I am absolutely stuck on shoulders. No movement, no improvement. Everything moved so much faster after I took the bands off, so I thought I would get past this stupid stuck point, but I keep failing at the same weight.
Su 2/9/14
Squat. 3x8 bodyweight, empty bar
45 min elliptical
M 2/10/14
35 min AMT
Wtd crunches. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 2/11/14
BSq. 8x bdywt, 55, 55, 105; 6x 145; 3x 165; 2x 175; 2x 180
Banded squats (med bands). 3x 55, 105; 2x 110; 1x 125
49 min elliptical
BSq. 8x bdywt, 55, 55, 105; 6x 145; 3x 165; 2x 175; 2x 180
Banded squats (med bands). 3x 55, 105; 2x 110; 1x 125
49 min elliptical

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 2/12/14
Pullups. 10 neutral; 6 wider; 7 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 110
Lat pulldown (dbl grip). 12x 80, 90, 110
DB rows. 8x 30, 40, 50
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 60
Pullups. 5 neut, 5 neut
30 min elliptical
I was feeling all smug and stuff 'cuz I did 10 pullups, finally, and no one was around to see it. But then I remembered that there would be cake at the office today (it's high season: king cakes, birthday cakes, miracle cakes appearing out of nowhere for no reason whatsoeverpraise Jeebus), so to hell with the pullup attention whoringget me to the cake.
Pullups. 10 neutral; 6 wider; 7 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 110
Lat pulldown (dbl grip). 12x 80, 90, 110
DB rows. 8x 30, 40, 50
EZ bar curls. 12x 45, 50, 55
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 60
Pullups. 5 neut, 5 neut
30 min elliptical
I was feeling all smug and stuff 'cuz I did 10 pullups, finally, and no one was around to see it. But then I remembered that there would be cake at the office today (it's high season: king cakes, birthday cakes, miracle cakes appearing out of nowhere for no reason whatsoeverpraise Jeebus), so to hell with the pullup attention whoringget me to the cake.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Awful news: the cake was only "meh." Fruit = good; dessert = good; fruit inside dessert = ruination of two perfectly good food groups (carrot cake is the only exception).
R 2/13/14
BP w/ chains. 12x 45, 45 (no chains); 6x 45, 65; 3x 95; 2x 115; 1x 125, 135
Board press. 6x 65; 3x 95, 115; 2x 135; 1x 155, 165, 170 (fail, crappy setup, head too far under bar, F in Bench 101), 170
BP. 8x 95; 6x 115; 3x 135; 1x 145, 155
DB flat bench, reg grip. 8x 35, 45; 2x 55, 55 (got away from me 1st set; was too gassed by 2nd attempt to get more than 2)
Skull crushers. 8x 35, 45, 55, 65
Accessory stuff today was pretty pathetic, but all of the benching went wellfast (for me) and easy.
R 2/13/14
BP w/ chains. 12x 45, 45 (no chains); 6x 45, 65; 3x 95; 2x 115; 1x 125, 135
Board press. 6x 65; 3x 95, 115; 2x 135; 1x 155, 165, 170 (fail, crappy setup, head too far under bar, F in Bench 101), 170
BP. 8x 95; 6x 115; 3x 135; 1x 145, 155
DB flat bench, reg grip. 8x 35, 45; 2x 55, 55 (got away from me 1st set; was too gassed by 2nd attempt to get more than 2)
Skull crushers. 8x 35, 45, 55, 65
Accessory stuff today was pretty pathetic, but all of the benching went wellfast (for me) and easy.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 2/14/14
Banded DL. 8x 135, 135 (no bands); 3x 135, 185, 225; 2x 245; 1x 275
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
Seated GM (SSB). 8x 60, 80, 100, 120
GHR. 3x 8 (5#, 5#, 10#)
Rev hyp. 12x 45, 90, 135
Wtd decline situps. 3x 15 (5#, 5#, 10#)
Banded DL. 8x 135, 135 (no bands); 3x 135, 185, 225; 2x 245; 1x 275
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
Seated GM (SSB). 8x 60, 80, 100, 120
GHR. 3x 8 (5#, 5#, 10#)
Rev hyp. 12x 45, 90, 135
Wtd decline situps. 3x 15 (5#, 5#, 10#)

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 2/15/14
35 min AMT
Seat BB pr. (no bands) 8x 45, 45; (bands) 6x 45; 3x 65; 2x 75; 1x 85
Seat BB pr (no bands). 3x 65; 2x 95; 1x 105
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr raise, cable. 8x 10, 15, 17.5
Side raise (cable). 12x 10, 15, 15
Lat bnt ovr rows (cable). 12x 10, 15, 15
Tri pshdwn (vbar). 12x 65, 85, 105, 115
Tri pshdwn (rope). 12x 50, 60, 70
Had some guy (old enough to know better) interrupt me midset to tell me all about how his doctor friend was diagnosed with low testosterone and so started taking steroids and put on 40 pounds of muscle in 2 months and is huge and has a big neck and a purple face and he (interrupter) had no idea that big guys with purple faces at gyms were all on steroids and did I know about this and are all the @Fit people he sees on tv on steroids and he just had no idea and he didn't want to tell me the steroid user's name 'cuz the user is a doctor and it might have professional implications but blah blah blah. He repeated this at least 4 times.
WhyWHYwould a complete stranger think *I* care about his vicarious tale of steroids or @Fit inquiries when, clearly, I'm struggling with anything barely above 100# on freaking shoulder press and I'm not kipping anything? I don't make eye contact at the gym for precisely this reason, but once the freaks start talking to me, I'm too polite to extract myself from the misery.
Su 2/16/14
several (3? 4?) sets of bodyweight squats and empty bar sets
45 min elliptical
M 2/17/14
skipped the gym; drank extra coffee
35 min AMT
Seat BB pr. (no bands) 8x 45, 45; (bands) 6x 45; 3x 65; 2x 75; 1x 85
Seat BB pr (no bands). 3x 65; 2x 95; 1x 105
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr raise, cable. 8x 10, 15, 17.5
Side raise (cable). 12x 10, 15, 15
Lat bnt ovr rows (cable). 12x 10, 15, 15
Tri pshdwn (vbar). 12x 65, 85, 105, 115
Tri pshdwn (rope). 12x 50, 60, 70
Had some guy (old enough to know better) interrupt me midset to tell me all about how his doctor friend was diagnosed with low testosterone and so started taking steroids and put on 40 pounds of muscle in 2 months and is huge and has a big neck and a purple face and he (interrupter) had no idea that big guys with purple faces at gyms were all on steroids and did I know about this and are all the @Fit people he sees on tv on steroids and he just had no idea and he didn't want to tell me the steroid user's name 'cuz the user is a doctor and it might have professional implications but blah blah blah. He repeated this at least 4 times.
WhyWHYwould a complete stranger think *I* care about his vicarious tale of steroids or @Fit inquiries when, clearly, I'm struggling with anything barely above 100# on freaking shoulder press and I'm not kipping anything? I don't make eye contact at the gym for precisely this reason, but once the freaks start talking to me, I'm too polite to extract myself from the misery.
Su 2/16/14
several (3? 4?) sets of bodyweight squats and empty bar sets
45 min elliptical
M 2/17/14
skipped the gym; drank extra coffee

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 2/18/14
Sq. 8x bdywt, 55, 55. bands (med) 6x 55 (wrapped 1x); 3x 55 (wrap 2x), 105; 2x 145; 1x 155, 165
Cambered bar sqt. 6x 110; 3x 150; 2x 170; 1x 190
30 min elliptical
I think my depth is getting better. Maybe there's hope.
Sq. 8x bdywt, 55, 55. bands (med) 6x 55 (wrapped 1x); 3x 55 (wrap 2x), 105; 2x 145; 1x 155, 165
Cambered bar sqt. 6x 110; 3x 150; 2x 170; 1x 190
30 min elliptical
I think my depth is getting better. Maybe there's hope.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 2/19/14
Pullups. 10 neutral; 6 wider; 8 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 110
Lat pulldown (dbl grip). 12x 80, 90, 110
DB rows. 8x 30, 40, 50
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 60
Pullups. 5 neut, 5 neut
Trying to back off cardio and see what a "minimum effective dose" is to keep my anxiety at bay and my weight at a reasonable level. So no hamster wheel for me today. Let's see how that goes.
Pullups. 10 neutral; 6 wider; 8 chin; 6 neutral
Seated cable row (narrow). 12x 80, 90, 110
Lat pulldown. 12x 80, 90, 110
Lat pulldown (dbl grip). 12x 80, 90, 110
DB rows. 8x 30, 40, 50
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 45, 55, 60
Pullups. 5 neut, 5 neut
Trying to back off cardio and see what a "minimum effective dose" is to keep my anxiety at bay and my weight at a reasonable level. So no hamster wheel for me today. Let's see how that goes.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 2/20/14
30 min elliptical
BP chains (med). 12x 45, 45 (no chains); 6x 45, 65; 3x 95; 2x 115; 1x 125, 140 (fail)
Board press. 6x 95; 3x 135; 1x 155, 165
BP. 8x 95; 3x 135; 1x 155, 160, 165 (fail)
DB flat bench, reg grip. 8x 35, 45; 5x 55
DB flat neut. 8x 30, 40; 7x 50
Skll crshers. 8x 35, 45, 55, 65
Tri pushdown (strt, bck supp). 8x 50, 55, 60, 70
Tricep pushdown (rope, back support). 12x 25, 30, 35
30 min elliptical
BP chains (med). 12x 45, 45 (no chains); 6x 45, 65; 3x 95; 2x 115; 1x 125, 140 (fail)
Board press. 6x 95; 3x 135; 1x 155, 165
BP. 8x 95; 3x 135; 1x 155, 160, 165 (fail)
DB flat bench, reg grip. 8x 35, 45; 5x 55
DB flat neut. 8x 30, 40; 7x 50
Skll crshers. 8x 35, 45, 55, 65
Tri pushdown (strt, bck supp). 8x 50, 55, 60, 70
Tricep pushdown (rope, back support). 12x 25, 30, 35

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 2/21/14
Banded DL (tighter bands than last wk). 8x 135, 135 (no bands); 3x 135, 185, 225; 2x 245; 1x 255
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
Seated GM. 8x 45, 65, 85, 105
GHR. 3x 8 (5#, 10#, 10#)
Rev hyp. 12x 45, 90, 135
Wtd decline situps. 3x 15 (5#, 5#, 10#)
Disappointed that I couldn't match last week's weight with tighter bands this week, but final rack pull was much faster and easier than last week, so there's that.
Tried a new preworkout (Stimul8), which I'd heard good/awful things about. 1/2 a scoop didn't seem to have as much of an effect as a full scoop of C4, although it makes the boys super chatty, wired, and redfaced. I did want to puke a little between my set of 2 and 1 on DL, but that was more about a grinding lockout with the bands.
Office cake today.
Banded DL (tighter bands than last wk). 8x 135, 135 (no bands); 3x 135, 185, 225; 2x 245; 1x 255
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
Seated GM. 8x 45, 65, 85, 105
GHR. 3x 8 (5#, 10#, 10#)
Rev hyp. 12x 45, 90, 135
Wtd decline situps. 3x 15 (5#, 5#, 10#)
Disappointed that I couldn't match last week's weight with tighter bands this week, but final rack pull was much faster and easier than last week, so there's that.
Tried a new preworkout (Stimul8), which I'd heard good/awful things about. 1/2 a scoop didn't seem to have as much of an effect as a full scoop of C4, although it makes the boys super chatty, wired, and redfaced. I did want to puke a little between my set of 2 and 1 on DL, but that was more about a grinding lockout with the bands.
Office cake today.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 2/22/14
Seat BB pr. (no bands) 8x 45, 45; (bands) 6x 45; 3x 65; 2x 75; 1x 90 (fail), 85
Seat BB pr. (no bands) 3x 65; 2x 95; 1x 105, 110 (fail)
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr raise, cable. 8x 10, 15, 17.5
Side raise (cable). 12x 10, 15, 17.5
Lat bnt ovr rows, cable. 12x 10, 15, 17.5
Tri pshdwn (vbar). 12x 65, 85, 105, 115
Tri pshdwn (rope). 12x 50, 60, 70
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, emp, 70, 110, 130
Pll aprts (red). 4x 30
Tri pshdwn (vbar). 12x 60, 80, 100, 110
Ovrhd tri cbl ext (vbar). 12x 60, 80, 100
Su 2/23/14
Sq. (no bands) 8x 55, 55; 6x 85; 3x 105. (skinny bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (skinny bands) 8x2x 80
DL. (no bands) 8x 135, 135; 6x 185; 3x 205. (skinny bands) 8x2x 145
(42 min total)
45 min elliptical
Whatever I was saying about Stimul8 on Friday, I take it all back. All of it. 3/4 scoop had me yammering and sweating like a . . . like a . . . like a sweaty, hot, moronic jabbermouth. I may have used the word "bro" unironically.
M 2/24/14
35 min AMT
Wtd situps. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)
Seat BB pr. (no bands) 8x 45, 45; (bands) 6x 45; 3x 65; 2x 75; 1x 90 (fail), 85
Seat BB pr. (no bands) 3x 65; 2x 95; 1x 105, 110 (fail)
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155 (fail)
Fr raise, cable. 8x 10, 15, 17.5
Side raise (cable). 12x 10, 15, 17.5
Lat bnt ovr rows, cable. 12x 10, 15, 17.5
Tri pshdwn (vbar). 12x 65, 85, 105, 115
Tri pshdwn (rope). 12x 50, 60, 70
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, emp, 70, 110, 130
Pll aprts (red). 4x 30
Tri pshdwn (vbar). 12x 60, 80, 100, 110
Ovrhd tri cbl ext (vbar). 12x 60, 80, 100
Su 2/23/14
Sq. (no bands) 8x 55, 55; 6x 85; 3x 105. (skinny bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (skinny bands) 8x2x 80
DL. (no bands) 8x 135, 135; 6x 185; 3x 205. (skinny bands) 8x2x 145
(42 min total)
45 min elliptical
Whatever I was saying about Stimul8 on Friday, I take it all back. All of it. 3/4 scoop had me yammering and sweating like a . . . like a . . . like a sweaty, hot, moronic jabbermouth. I may have used the word "bro" unironically.
M 2/24/14
35 min AMT
Wtd situps. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 2/25/14
Sq. 8x 55, 55; 6x 145; 3x 165; 1x 185, 195 (fail) There goes the 3month wager.
Sq. med bands. 3x 55 (wrap 1x); 3x 75 (wrap 2x), 105; 1x 125, 145
42 min elliptical
Sq. 8x 55, 55; 6x 145; 3x 165; 1x 185, 195 (fail) There goes the 3month wager.
Sq. med bands. 3x 55 (wrap 1x); 3x 75 (wrap 2x), 105; 1x 125, 145
42 min elliptical