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
W 2/26/14
Pullups. 10 neutral; 6 reg; 9 chin; 7 neutral
Seated cable row (narrow). 12x 90, 100, 120
Lat pulldown. 12x 90, 100, 110
Lat pulldown (dbl grip). 12x 90, 100, 110
DB rows. 8x 30, 40, 50
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 50, 60, 65
Pullups. 5 neut, 5 neut
Wtd decline situps. 3x 15 (5#)
Pullups. 4 reg
Pullups. 10 neutral; 6 reg; 9 chin; 7 neutral
Seated cable row (narrow). 12x 90, 100, 120
Lat pulldown. 12x 90, 100, 110
Lat pulldown (dbl grip). 12x 90, 100, 110
DB rows. 8x 30, 40, 50
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 50, 60, 65
Pullups. 5 neut, 5 neut
Wtd decline situps. 3x 15 (5#)
Pullups. 4 reg

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 2/27/14
am: 30 min elliptical
pm:
BP chains. 12x 45, 45 (no chains); 6x 45, 65; 3x 95; 2x 115; 1x 125, 140 (fail)
Banded BP. 6x 65; 3x 95; 3x 135; 1x 145, 155 (fail)
BP. 8x 95; 3x 135; 1x 155, 160
DB flat bench, reg grip. 8x 35, 45; 4x 55
DB flat neut. 8x 30, 40; 7x 50
Skll crshers. 8x 45, 55, 65
Tri pushdown (vbar). 12x 70, 90, 110, 120
am: 30 min elliptical
pm:
BP chains. 12x 45, 45 (no chains); 6x 45, 65; 3x 95; 2x 115; 1x 125, 140 (fail)
Banded BP. 6x 65; 3x 95; 3x 135; 1x 145, 155 (fail)
BP. 8x 95; 3x 135; 1x 155, 160
DB flat bench, reg grip. 8x 35, 45; 4x 55
DB flat neut. 8x 30, 40; 7x 50
Skll crshers. 8x 45, 55, 65
Tri pushdown (vbar). 12x 70, 90, 110, 120

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 2/28/14
Banded DL. 8x 135, 135 (no bands); 3x 135, 185, 225; 2x 245; 1x 265
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
Seated GM (SSB). 8x 60, 80, 110, 130
GHR. 3x 8 (5#, 10#, 10#)
Rev hyp. 12x 45, 90, 135
Wtd decline situps. 3x 15 (5#, 5#, 10#)
Tweaked something small on rack pull set of 2s, not enough to quit, but enough to be gingerly.
Cake in the office.
This is the weekend windup to the official day of Tourists Peeing in My City's Streetscome on down, ya'll, and feel free to relieve your bladders publicly.
Banded DL. 8x 135, 135 (no bands); 3x 135, 185, 225; 2x 245; 1x 265
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
Seated GM (SSB). 8x 60, 80, 110, 130
GHR. 3x 8 (5#, 10#, 10#)
Rev hyp. 12x 45, 90, 135
Wtd decline situps. 3x 15 (5#, 5#, 10#)
Tweaked something small on rack pull set of 2s, not enough to quit, but enough to be gingerly.
Cake in the office.
This is the weekend windup to the official day of Tourists Peeing in My City's Streetscome on down, ya'll, and feel free to relieve your bladders publicly.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 3/1/14
Squat, w/ bands. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP w/ bands. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 80
DL w/ bands. (no bands) 8x 135, 135; 6x 185; 3x 205. (bands) 8x2x 145
47 min
45 min elliptical
Su 3/2/14
40 min elliptical
Wtd situps. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)
Pullaparts. 4x 30
Standing on the parade route for 5 hours. Exhausting.
M 3/3/14
Sq. 8x 55, 55, 105; 6x 105; 3x 145, 165; 2x 185; 1x 195 (fail. Again.)
Cambered bar squats. 6x 110; 3x 130, 150; 2x 170; 1x 190
Walk outs. 1x 215, 235, 255
Seat BB pr. 8x 45, 45, 65; 3x 95; 2x 105 (fail #2); 1x 110 (fail)
DB press. 8x 30, 35, 40
Fr raise, cable. 8x 10, 15, 17.5
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155, 160
Side raise (cable). 12x 10, 15, 17.5
Lat bnt ovr rows, cable. 12x 10, 15, 17.5
30 min elliptical
W 3/5/14 (Welcome, Lent. Welcome.)
Pullups. 9 neutral; 5 reg; 6 chin; 5 neutral
Seated cable row (narrow). 12x 90, 100, 120
Lat pulldown. 12x 90, 100, 110
Lat pulldown (dbl grip). 12x 90, 100, 110
DB rows. 8x 30, 40, 50
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 50, 60, 65
Pullups. 4 neut, 4 neut
Wtd decline situps. 3x 15 (5#)
Pullups. 3 reg
A sucky workout.
Squat, w/ bands. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP w/ bands. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 80
DL w/ bands. (no bands) 8x 135, 135; 6x 185; 3x 205. (bands) 8x2x 145
47 min
45 min elliptical
Su 3/2/14
40 min elliptical
Wtd situps. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)
Pullaparts. 4x 30
Standing on the parade route for 5 hours. Exhausting.
M 3/3/14
Sq. 8x 55, 55, 105; 6x 105; 3x 145, 165; 2x 185; 1x 195 (fail. Again.)
Cambered bar squats. 6x 110; 3x 130, 150; 2x 170; 1x 190
Walk outs. 1x 215, 235, 255
Seat BB pr. 8x 45, 45, 65; 3x 95; 2x 105 (fail #2); 1x 110 (fail)
DB press. 8x 30, 35, 40
Fr raise, cable. 8x 10, 15, 17.5
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155, 160
Side raise (cable). 12x 10, 15, 17.5
Lat bnt ovr rows, cable. 12x 10, 15, 17.5
30 min elliptical
W 3/5/14 (Welcome, Lent. Welcome.)
Pullups. 9 neutral; 5 reg; 6 chin; 5 neutral
Seated cable row (narrow). 12x 90, 100, 120
Lat pulldown. 12x 90, 100, 110
Lat pulldown (dbl grip). 12x 90, 100, 110
DB rows. 8x 30, 40, 50
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 50, 60, 65
Pullups. 4 neut, 4 neut
Wtd decline situps. 3x 15 (5#)
Pullups. 3 reg
A sucky workout.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 3/6/14
am: 35 min elliptical
pm:
BP. 12x 45, 45; 8x 95; 3x 135; 1x 155, 160, 165
CGBP pause. 6x 95; 3x 115; 2x 135; 1x 145, 150
DB flat bench, reg grip. 8x 35, 45, 55
DB flat neut. 8x 30, 40, 50
Skll crshers. 8x 45, 55, 65
Tri pushdown (strt, bck supp). 12x 50, 60; 10x 70
Tri pushdown (rope, back support). 12x 25, 30, 35
Felt decent today, bench presses felt speedyish, that's a new pr for BP, got 8 for the first time w/ the 55# DB, and got a fistbump or two from my coach.
am: 35 min elliptical
pm:
BP. 12x 45, 45; 8x 95; 3x 135; 1x 155, 160, 165
CGBP pause. 6x 95; 3x 115; 2x 135; 1x 145, 150
DB flat bench, reg grip. 8x 35, 45, 55
DB flat neut. 8x 30, 40, 50
Skll crshers. 8x 45, 55, 65
Tri pushdown (strt, bck supp). 12x 50, 60; 10x 70
Tri pushdown (rope, back support). 12x 25, 30, 35
Felt decent today, bench presses felt speedyish, that's a new pr for BP, got 8 for the first time w/ the 55# DB, and got a fistbump or two from my coach.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 3/7/14
DL. 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 300, 310
Sumo. 8x 135; 6x 185; 3x 225; 2x 245; 1x 275
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
GHR. 2x 8 (5#,10#); 1x12 (10#)
Rev hyp. 12x 45, 90, 135
Wtd decline situps. 3x 15 (5#, 5#, 10#)
310 today was on a nonflex bar, so that ties my pr on a flex bar. Maybe next week is 3 plates, please.
DL. 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 300, 310
Sumo. 8x 135; 6x 185; 3x 225; 2x 245; 1x 275
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
GHR. 2x 8 (5#,10#); 1x12 (10#)
Rev hyp. 12x 45, 90, 135
Wtd decline situps. 3x 15 (5#, 5#, 10#)
310 today was on a nonflex bar, so that ties my pr on a flex bar. Maybe next week is 3 plates, please.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 3/8/14
Seat BB pr. 8x 45, 45, 65; 3x 95; 1x 105 (fail), 105
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155
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
45 min elliptical
Sa 3/9/14
Squat, bands. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP, bands. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 80
DL, bands. (no bands). 8x 135, 135; 6x 185; 3x 205. (bands) 8x2x 145
44 min. Faster than last week, but felt worse. No preworkout, so burned 150 calories fewer than last week. Turns out I was fighting some kind of head goop, which I still am.
45 min elliptical
M 3/10/14. Skipped everything and stayed in bed, cranky. See re: head goop above.
T 3/11/14
Sq. 8x 55, 55, 105; 6x 145; 2x 165; 1x 185, 195, 200
SSB. 6x 65, 115; 3x 135; 2x 155; 1x 165
45 min elliptical
Wtd situps. 3x 15 (10#)
Side bends. 3x 15 (30#)
Hanging knee raises. 3x 15
Russn twst. 3x 20 (20#)
So coach said this 200# was good depth, which has been an issue. Maybe I'm getting betteror maybe the decongestant/C4/coffee/naproxen sodium was just the perfect, magical OTC stew.
W 3/12/14
Pullups. 9 neutral; 5 reg; 7 chin; 6 neutral
Seated cable row (narrow). 12x 90, 100, 120
Lat pulldown. 12x 90, 100, 110
Lat pulldown (dbl grip). 12x 90, 100, 110
DB rows. 8x 30, 40, 50
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 55, 60, 65
Pullups. 5 neut, 5 neut; 4 reg
Seat BB pr. 8x 45, 45, 65; 3x 95; 1x 105 (fail), 105
DB press. 8x 30, 35, 40
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155
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
45 min elliptical
Sa 3/9/14
Squat, bands. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP, bands. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 80
DL, bands. (no bands). 8x 135, 135; 6x 185; 3x 205. (bands) 8x2x 145
44 min. Faster than last week, but felt worse. No preworkout, so burned 150 calories fewer than last week. Turns out I was fighting some kind of head goop, which I still am.
45 min elliptical
M 3/10/14. Skipped everything and stayed in bed, cranky. See re: head goop above.
T 3/11/14
Sq. 8x 55, 55, 105; 6x 145; 2x 165; 1x 185, 195, 200
SSB. 6x 65, 115; 3x 135; 2x 155; 1x 165
45 min elliptical
Wtd situps. 3x 15 (10#)
Side bends. 3x 15 (30#)
Hanging knee raises. 3x 15
Russn twst. 3x 20 (20#)
So coach said this 200# was good depth, which has been an issue. Maybe I'm getting betteror maybe the decongestant/C4/coffee/naproxen sodium was just the perfect, magical OTC stew.
W 3/12/14
Pullups. 9 neutral; 5 reg; 7 chin; 6 neutral
Seated cable row (narrow). 12x 90, 100, 120
Lat pulldown. 12x 90, 100, 110
Lat pulldown (dbl grip). 12x 90, 100, 110
DB rows. 8x 30, 40, 50
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 55, 60, 65
Pullups. 5 neut, 5 neut; 4 reg

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 3/13/14
am
35 min elliptical
pm
BP. 12x 45, 45; 8x 95; 3x 135; 1x 155, 160, 170 (fail)
BP, closer grip. 6x 95; 3x 115, 135, 140
CGBP. 8x 95; 3x 115; 2x 135; 1x 155
DB flat bench, reg grip. 8x 35, 45; 5x 55
DB flat neut. 8x 30, 40; 4x 50
Skll crshers. 8x 45, 55; 7x 65
Tri pushdown straight bar. 12x 75, 85, 95, 110
Tri pushdown rope. 12x 45, 50, 55, 60
This week was hard compared to last week. Everything felt heavy and nothing felt quite right. Next week.
am
35 min elliptical
pm
BP. 12x 45, 45; 8x 95; 3x 135; 1x 155, 160, 170 (fail)
BP, closer grip. 6x 95; 3x 115, 135, 140
CGBP. 8x 95; 3x 115; 2x 135; 1x 155
DB flat bench, reg grip. 8x 35, 45; 5x 55
DB flat neut. 8x 30, 40; 4x 50
Skll crshers. 8x 45, 55; 7x 65
Tri pushdown straight bar. 12x 75, 85, 95, 110
Tri pushdown rope. 12x 45, 50, 55, 60
This week was hard compared to last week. Everything felt heavy and nothing felt quite right. Next week.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 3/14/14
DL (flex bar). 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 300, 315
Static DL. 5x 135, 185, 225, 245
TBDL (hi hand). 6x 155; 3x 245; 2x 295
GHR. 3x 8 (5#,5#, 10#)
Rev hyp. 12x 45, 90, 135
Between head cold, coughing, and decongestants, had a crappy night's sleep so opted to do this in the afternoon instead of the morning. Surprised by and delighted w/ 315.
DL (flex bar). 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 300, 315
Static DL. 5x 135, 185, 225, 245
TBDL (hi hand). 6x 155; 3x 245; 2x 295
GHR. 3x 8 (5#,5#, 10#)
Rev hyp. 12x 45, 90, 135
Between head cold, coughing, and decongestants, had a crappy night's sleep so opted to do this in the afternoon instead of the morning. Surprised by and delighted w/ 315.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 3/15/14
35 min AMT
Seat BB pr. 8x 45, 45, 65; 3x 95; 1x 105
CGBP. 12x 45, 45; 8x 95; 3x 115; 2x 135; 1x 155
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
35 min AMT
Seat BB pr. 8x 45, 45, 65; 3x 95; 1x 105
CGBP. 12x 45, 45; 8x 95; 3x 115; 2x 135; 1x 155
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

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 3/16/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 80
DL. (no bands) 8x 135, 135; 6x 185; 3x 205. (bands) 8x2x 155
44 min 45 sec
Even with a . . . glitch (read: stupid user error with bands), was not much slower than last week.
45 min elliptical
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 80
DL. (no bands) 8x 135, 135; 6x 185; 3x 205. (bands) 8x2x 155
44 min 45 sec
Even with a . . . glitch (read: stupid user error with bands), was not much slower than last week.
45 min elliptical
 syaigh
 Sergeant Commanding
 Posts: 5694
 Joined: Mon Mar 22, 2010 3:29 am
 Location: Surrounded by short irrational people
Re: Two months to work up the nerve
Good work. Sometimes you never can tell when its a good lifting day. :)CrapSammich wrote:F 3/14/14
DL (flex bar). 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 300, 315
Static DL. 5x 135, 185, 225, 245
TBDL (hi hand). 6x 155; 3x 245; 2x 295
GHR. 3x 8 (5#,5#, 10#)
Rev hyp. 12x 45, 90, 135
Between head cold, coughing, and decongestants, had a crappy night's sleep so opted to do this in the afternoon instead of the morning. Surprised by and delighted w/ 315.
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
I know, right? Thanks, syaigh! Lifts have been going up slowly (but up!) and body weight is holding steady. So after my squat disappointment at the January meet, it's been a good little training period.syaigh wrote:Good work. Sometimes you never can tell when its a good lifting day. :)
M 3/17/14
35 min AMT
Wtd situps. 3x 15 (10#, 10, 20)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (20#)
Pullaparts. 4x 30
T 3/18/14
Sq. 8x 55, 55, 105; 6x 145; 3x 165; 1x 185, 195, 205 (A 5# PR. Joy.)
Cambered bar squats. 6x 110, 150; 3x 170; 2x 190; 1x 200
50 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 3/19/14
Pullups. 10 neut; 6 reg; 7 chin; 7 neut
Std cbl row (nrw grp). 12x 90, 100, 120
Lat pd. 12x 90, 100, 110
Lat pd (dbl grip). 12x 90, 100, 110
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 55, 60, 65
Pullups. 5 neut, 5 neut, 3 reg
Pullups. 10 neut; 6 reg; 7 chin; 7 neut
Std cbl row (nrw grp). 12x 90, 100, 120
Lat pd. 12x 90, 100, 110
Lat pd (dbl grip). 12x 90, 100, 110
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 55, 60, 65
Pullups. 5 neut, 5 neut, 3 reg

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 3/20/14
am: 30 min elliptical
pm:
BP. 12x 45, 45; 8x 95; 3x 135; 1x 155, 160, 170 (fail)
BP, pause, slightly narrower grip. 6x 95; 3x 115, 135, 145; 1 x 155, 160
CGBP. 8x 95; 3x 115; 2x 135; 1x 155
DB flat bench, reg grip. 8x 35, 45; 5x 55 (what is up with these DB fails on 3rd sets? Shameful.)
DB flat neut. 8x 30, 40; 6x 50
Skll crshers. 8x 45, 55, 65
Tri pd (strt, bck supp). 12x 50, 60; 8x 70
Tri pd (rope, bck supp). 12x 25, 30, 35
am: 30 min elliptical
pm:
BP. 12x 45, 45; 8x 95; 3x 135; 1x 155, 160, 170 (fail)
BP, pause, slightly narrower grip. 6x 95; 3x 115, 135, 145; 1 x 155, 160
CGBP. 8x 95; 3x 115; 2x 135; 1x 155
DB flat bench, reg grip. 8x 35, 45; 5x 55 (what is up with these DB fails on 3rd sets? Shameful.)
DB flat neut. 8x 30, 40; 6x 50
Skll crshers. 8x 45, 55, 65
Tri pd (strt, bck supp). 12x 50, 60; 8x 70
Tri pd (rope, bck supp). 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 3/21/14
DL. 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 295, 320 (fail), 320 (Slooooowwww and painful. But done. And big for me.)
Static DL. 5x 135, 185, 225
TBDL (hi handles). 6x 150; 3x 240; 2x 290; 1x 300
GHR. 3x 8 (5#, 5#, 10#)
Rev hyp. 12x 45, 90, 135
DL. 8x 135, 135; 6x 185; 3x 225; 2x 245; 1x 275, 295, 320 (fail), 320 (Slooooowwww and painful. But done. And big for me.)
Static DL. 5x 135, 185, 225
TBDL (hi handles). 6x 150; 3x 240; 2x 290; 1x 300
GHR. 3x 8 (5#, 5#, 10#)
Rev hyp. 12x 45, 90, 135

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 3/22/14
35 min AMT
Seat BB pr. 8x 45, 45, 65; 3x 95; 1x 105
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155
DB press. 8x 30, 35, 40
Fr rs, cbl. 8x 10, 15, 17.5, 20
Side rs, cbl. 12x 10, 15, 17.5; 8x 20
Bnt ovr rw, cbl. 12x 10, 15, 17.5
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, 70, 110, 130
Pll aprts. 4x 30
Tri pd (vbar). 12x 60, 80, 100, 120
Ovrhd tri cbl ext (vbar). 12x 60, 80, 100
Su 3/23/14
60 min elliptical
M 3/24/14
Headspinning vertigo and accompanying annoyance
35 min AMT
Seat BB pr. 8x 45, 45, 65; 3x 95; 1x 105
CGBP. 8x 45, 45, 95; 3x 115; 2x 135; 1x 155
DB press. 8x 30, 35, 40
Fr rs, cbl. 8x 10, 15, 17.5, 20
Side rs, cbl. 12x 10, 15, 17.5; 8x 20
Bnt ovr rw, cbl. 12x 10, 15, 17.5
Plate raises. 12x 25, 25, 25
Shrugs (Sm mach). 12x emp, 70, 110, 130
Pll aprts. 4x 30
Tri pd (vbar). 12x 60, 80, 100, 120
Ovrhd tri cbl ext (vbar). 12x 60, 80, 100
Su 3/23/14
60 min elliptical
M 3/24/14
Headspinning vertigo and accompanying annoyance

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
T 3/25/14
Squat
8x 55, 55, 105; 6x 145; 3x 165; 2x 185; 1x 195, 205
Cambered bar squats. 8x 110; 6x 150; 3x 170; 1x 180
50 min elliptical
Still with the vertigo, which will probably last for weeks, so I'm pleased w/ that squat. I've never appreciated a capable spotter more.
Squat
8x 55, 55, 105; 6x 145; 3x 165; 2x 185; 1x 195, 205
Cambered bar squats. 8x 110; 6x 150; 3x 170; 1x 180
50 min elliptical
Still with the vertigo, which will probably last for weeks, so I'm pleased w/ that squat. I've never appreciated a capable spotter more.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 3/26/14
Pullups. 9 neut; 6 reg; 8 chin; 7 neut
St cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 110
Lat pd (dbl grp). 12x 90, 100, 110
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 55, 60, 65
Pullups. 5 neut, 5 neut, 3 reg
Pullups. 9 neut; 6 reg; 8 chin; 7 neut
St cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 110
Lat pd (dbl grp). 12x 90, 100, 110
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 55, 60, 65
Pullups. 5 neut, 5 neut, 3 reg

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 3/27/14
am: 30 min ellip
pm:
BP. 12x 45, 45; 8x 95; 2x 135; 1x 145, 155, 170 (fail)
Board press. 6x 95; 3x 135; 1x 155, 170
CGBP, pause. 8x 95; 3x 115; 2x 135; 1x 155, 160 (fail)
DB flat, reg. 8x 35, 45, 55
DB flat neut. 8x 30, 40; 7x 50
Skll crshers. 8x 45, 55, 65
Tri pd (strt, bck supp). 12x 50, 60; 8x 70
Third week I've failed at 170, frustrating. But to keep it in perspective for me, I've been working with a real coach for a year, have competed twice, and have added about 180 total to my lifts, much more than I could've done on my own, and not bad given my decrepitude and sloth and general surliness. So I'm just going to believe that next week will be a better week.
am: 30 min ellip
pm:
BP. 12x 45, 45; 8x 95; 2x 135; 1x 145, 155, 170 (fail)
Board press. 6x 95; 3x 135; 1x 155, 170
CGBP, pause. 8x 95; 3x 115; 2x 135; 1x 155, 160 (fail)
DB flat, reg. 8x 35, 45, 55
DB flat neut. 8x 30, 40; 7x 50
Skll crshers. 8x 45, 55, 65
Tri pd (strt, bck supp). 12x 50, 60; 8x 70
Third week I've failed at 170, frustrating. But to keep it in perspective for me, I've been working with a real coach for a year, have competed twice, and have added about 180 total to my lifts, much more than I could've done on my own, and not bad given my decrepitude and sloth and general surliness. So I'm just going to believe that next week will be a better week.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
F 3/28/14
DL (hard bar). 8x 135, 135, 185; 6x 225; 3x 255, 285; 1x 295, 305
TBDL (hi handles). 8x 150; 6x 240; 3x 290; 1x 300
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
GHR. 3x 8 (5#,5#, 10#)
Rev hyp. 12x 45, 90, 135
Another crappy night's sleep and decided against trying for another PR this week, so did higher reps at unusual weight. 305 felt pretty good and fast for me, so maybe I should've cut back on earlier reps and tried 325. It doesn't seem right that DL should feel better on less sleep, but it wasn't miserable.
DL (hard bar). 8x 135, 135, 185; 6x 225; 3x 255, 285; 1x 295, 305
TBDL (hi handles). 8x 150; 6x 240; 3x 290; 1x 300
Rack pull. 6x 145; 3x 235; 2x 285; 1x 335
GHR. 3x 8 (5#,5#, 10#)
Rev hyp. 12x 45, 90, 135
Another crappy night's sleep and decided against trying for another PR this week, so did higher reps at unusual weight. 305 felt pretty good and fast for me, so maybe I should've cut back on earlier reps and tried 325. It doesn't seem right that DL should feel better on less sleep, but it wasn't miserable.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
Sa 3/29/14
Seat BB pr. 8x 45, 45, 65; 3x 95; 1x 105, 107 (fail)
DB press. 8x 30, 35, 40; 6x 45
CGBP. 8x 45, 45, 95.
Had to stop herevertigo was bad enough that I couldn't raise my head to set my shoulders/back after I laid on the bench. Bailed on the rest of the workout. Annoyed.
Su 3/30/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210. (bands) 8x2x 160
54min 28 sec. 10 min slower than it has been. Heart rate wasn't nearly as high. No preworkout, and Bonine for vertigo, plus I spent time before and after each BP set letting my head stop spinning, so sets weren't as "speedy" as they usually are. Neckbending, sideside movements are the problemno vertigo on squat or DL. I'm bullheaded about not wanting to go to an ENT but symptoms are gone before I can get an ENT appt, and PCP or urgent care docs have only given me a diagnosis of "IDK."
It's not as bad today as yesterday, so I think I'll just will the dizziness gone by Thursday. So many variables I can't even think of how to (or if it's valuable to) narrow down what makes it worse or better.
45 min elliptical
Seat BB pr. 8x 45, 45, 65; 3x 95; 1x 105, 107 (fail)
DB press. 8x 30, 35, 40; 6x 45
CGBP. 8x 45, 45, 95.
Had to stop herevertigo was bad enough that I couldn't raise my head to set my shoulders/back after I laid on the bench. Bailed on the rest of the workout. Annoyed.
Su 3/30/14
Squat. (no bands) 8x 55, 55; 6x 85; 3x 105. (bands) 8x2x 105
BP. (no bands) 12x 45, 45; 8x 65; 6x 95. (bands) 8x2x 85
DL. (no bands) 8x 135, 135; 6x 185; 3x 210. (bands) 8x2x 160
54min 28 sec. 10 min slower than it has been. Heart rate wasn't nearly as high. No preworkout, and Bonine for vertigo, plus I spent time before and after each BP set letting my head stop spinning, so sets weren't as "speedy" as they usually are. Neckbending, sideside movements are the problemno vertigo on squat or DL. I'm bullheaded about not wanting to go to an ENT but symptoms are gone before I can get an ENT appt, and PCP or urgent care docs have only given me a diagnosis of "IDK."
It's not as bad today as yesterday, so I think I'll just will the dizziness gone by Thursday. So many variables I can't even think of how to (or if it's valuable to) narrow down what makes it worse or better.
45 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
M 3/31/14 Vertigo
T 4/1/14
Sq. 8x 55, 55, 105; 6x 145; 3x 165; 2x 185; 1x 195, 215 (fail), 215
SSB. 6x 80, 130; 3x 150; 1x 170, 190
50 min elliptical
Wtd situps. 3x 15 (10#, 20, 20)
Side bends. 3x 15 (30#)
Hanging knee raises. 3x 15
Still dizzy, but squat didn't seem to bother it, nor did situps with 2 10# plates behind my head. I think the cardio I HAVEN'T done during that last few days has saved my legs, because dizziness notwithstanding, squats felt okay, and 215 is a 10# PR.
T 4/1/14
Sq. 8x 55, 55, 105; 6x 145; 3x 165; 2x 185; 1x 195, 215 (fail), 215
SSB. 6x 80, 130; 3x 150; 1x 170, 190
50 min elliptical
Wtd situps. 3x 15 (10#, 20, 20)
Side bends. 3x 15 (30#)
Hanging knee raises. 3x 15
Still dizzy, but squat didn't seem to bother it, nor did situps with 2 10# plates behind my head. I think the cardio I HAVEN'T done during that last few days has saved my legs, because dizziness notwithstanding, squats felt okay, and 215 is a 10# PR.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
W 4/2/14
Pullups. 10 neut; 6 reg; 8 chin; 8 neut
St cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 120
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30; 4x 35
Cable curls. 12x 55, 60, 65, 70
Pullups. 6 neut, 5 neut, 4 reg
Vertigo in certain head positions, but maybe better since yesterday. Benching tomorrow will be a test.
Pullups. 10 neut; 6 reg; 8 chin; 8 neut
St cbl row (nrw). 12x 90, 100, 120
Lat pd. 12x 90, 100, 120
Lat pd (dbl grp). 12x 90, 100, 120
DB rows. 8x 35, 45, 55
EZ bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30; 4x 35
Cable curls. 12x 55, 60, 65, 70
Pullups. 6 neut, 5 neut, 4 reg
Vertigo in certain head positions, but maybe better since yesterday. Benching tomorrow will be a test.

 Staff Sergeant
 Posts: 305
 Joined: Wed Aug 01, 2012 6:32 pm
 Location: Location. Location.
Re: Two months to work up the nerve
R 4/3/14
am: 33 min ellip
pm:
BP. 12x 45, 45; 8x 95; 3x 135; 1x 145, 155, 170 (This was cloooooose for 3 weeks, but finally, today!)
Board press. 6x 95; 3x 135; 1x 155, 175 (fail)
CGBP, pause. 8x 95; 3x 115; 2x 135; 1x 155
DB flat, reg. 8x 35, 45; 6x 55
DB flat neut. 8x 30, 40, 50
DB Skll crshers. 12x 15, 20; 6x 25
Tri pushdown (vbar). 12x 70, 90, 110, 130
Tri ovrhd ext (vbar). 12x 70, 80, 90, 100
<sigh> Vertigo. Bad sleep and spinny room in the morning, and cardio was whiteknuckle sketchy, but my head didn't spin while I was benching. That's a plus.
am: 33 min ellip
pm:
BP. 12x 45, 45; 8x 95; 3x 135; 1x 145, 155, 170 (This was cloooooose for 3 weeks, but finally, today!)
Board press. 6x 95; 3x 135; 1x 155, 175 (fail)
CGBP, pause. 8x 95; 3x 115; 2x 135; 1x 155
DB flat, reg. 8x 35, 45; 6x 55
DB flat neut. 8x 30, 40, 50
DB Skll crshers. 12x 15, 20; 6x 25
Tri pushdown (vbar). 12x 70, 90, 110, 130
Tri ovrhd ext (vbar). 12x 70, 80, 90, 100
<sigh> Vertigo. Bad sleep and spinny room in the morning, and cardio was whiteknuckle sketchy, but my head didn't spin while I was benching. That's a plus.