Two months to work up the nerve

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CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Wed Feb 26, 2014 8:52 pm

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

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Re: Two months to work up the nerve

Post by CrapSammich » Thu Feb 27, 2014 9:27 pm

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 push-down (v-bar). 12x 70, 90, 110, 120

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Re: Two months to work up the nerve

Post by CrapSammich » Fri Feb 28, 2014 8:21 pm

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 sit-ups. 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 wind-up to the official day of Tourists Peeing in My City's Streets--come on down, ya'll, and feel free to relieve your bladders publicly.

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Wed Mar 05, 2014 9:50 pm

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 sit-ups. 3x 15 (10#)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (18#)
Pull-aparts. 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.)
Pull-ups. 9 neutral; 5 reg; 6 chin; 5 neutral
Seated cable row (narrow). 12x 90, 100, 120
Lat pull-down. 12x 90, 100, 110
Lat pull-down (dbl grip). 12x 90, 100, 110
DB rows. 8x 30, 40, 50
E-Z bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 50, 60, 65
Pull-ups. 4 neut, 4 neut
Wtd decline sit-ups. 3x 15 (5#)
Pull-ups. 3 reg

A sucky workout.

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Re: Two months to work up the nerve

Post by CrapSammich » Thu Mar 06, 2014 10:15 pm

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 push-down (strt, bck supp). 12x 50, 60; 10x 70
Tri push-down (rope, back support). 12x 25, 30, 35

Felt decent today, bench presses felt speedy-ish, that's a new pr for BP, got 8 for the first time w/ the 55# DB, and got a fist-bump or two from my coach.

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Re: Two months to work up the nerve

Post by CrapSammich » Fri Mar 07, 2014 4:37 pm

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 sit-ups. 3x 15 (5#, 5#, 10#)

310 today was on a non-flex bar, so that ties my pr on a flex bar. Maybe next week is 3 plates, please.

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Re: Two months to work up the nerve

Post by CrapSammich » Wed Mar 12, 2014 7:27 pm

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 pre-workout, 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 sit-ups. 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 better--or maybe the decongestant/C4/coffee/naproxen sodium was just the perfect, magical OTC stew.


W 3/12/14
Pull-ups. 9 neutral; 5 reg; 7 chin; 6 neutral
Seated cable row (narrow). 12x 90, 100, 120
Lat pull-down. 12x 90, 100, 110
Lat pull-down (dbl grip). 12x 90, 100, 110
DB rows. 8x 30, 40, 50
E-Z bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 55, 60, 65
Pull-ups. 5 neut, 5 neut; 4 reg

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Re: Two months to work up the nerve

Post by CrapSammich » Thu Mar 13, 2014 10:09 pm

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 push-down straight bar. 12x 75, 85, 95, 110
Tri push-down rope. 12x 45, 50, 55, 60

This week was hard compared to last week. Everything felt heavy and nothing felt quite right. Next week.

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Re: Two months to work up the nerve

Post by CrapSammich » Fri Mar 14, 2014 9:10 pm

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.

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Re: Two months to work up the nerve

Post by CrapSammich » Sat Mar 15, 2014 7:59 pm

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

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Re: Two months to work up the nerve

Post by CrapSammich » Sun Mar 16, 2014 8:21 pm

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

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syaigh
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Re: Two months to work up the nerve

Post by syaigh » Sun Mar 16, 2014 9:45 pm

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.
Good work. Sometimes you never can tell when its a good lifting day. :)
Miss Piggy wrote:Never eat more than you can lift.

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Tue Mar 18, 2014 6:00 pm

syaigh wrote:Good work. Sometimes you never can tell when its a good lifting day. :)
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.


M 3/17/14
35 min AMT
Wtd sit-ups. 3x 15 (10#, 10, 20)
Side bends. 3x 15 (30#)
Lying leg raises. 3x 15
Russn twst. 3x 20 (20#)
Pull-aparts. 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

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Wed Mar 19, 2014 3:32 pm

W 3/19/14
Pull-ups. 10 neut; 6 reg; 7 chin; 7 neut
Std cbl row (nrw grp). 12x 90, 100, 120
Lat p-d. 12x 90, 100, 110
Lat p-d (dbl grip). 12x 90, 100, 110
DB rows. 8x 35, 45, 55
E-Z bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 55, 60, 65
Pull-ups. 5 neut, 5 neut, 3 reg

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Thu Mar 20, 2014 10:14 pm

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 p-d (strt, bck supp). 12x 50, 60; 8x 70
Tri p-d (rope, bck supp). 12x 25, 30, 35

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Fri Mar 21, 2014 3:33 pm

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

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Re: Two months to work up the nerve

Post by CrapSammich » Mon Mar 24, 2014 6:28 pm

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 p-d (v-bar). 12x 60, 80, 100, 120
Ovrhd tri cbl ext (v-bar). 12x 60, 80, 100

Su 3/23/14
60 min elliptical

M 3/24/14
Head-spinning vertigo and accompanying annoyance

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Re: Two months to work up the nerve

Post by CrapSammich » Tue Mar 25, 2014 8:31 pm

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.

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Re: Two months to work up the nerve

Post by CrapSammich » Wed Mar 26, 2014 3:48 pm

W 3/26/14
Pull-ups. 9 neut; 6 reg; 8 chin; 7 neut
St cbl row (nrw). 12x 90, 100, 120
Lat p-d. 12x 90, 100, 110
Lat p-d (dbl grp). 12x 90, 100, 110
DB rows. 8x 35, 45, 55
E-Z bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30
Cable curls. 12x 55, 60, 65
Pull-ups. 5 neut, 5 neut, 3 reg

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Re: Two months to work up the nerve

Post by CrapSammich » Thu Mar 27, 2014 9:56 pm

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 p-d (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.

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Re: Two months to work up the nerve

Post by CrapSammich » Fri Mar 28, 2014 3:37 pm

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.

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Re: Two months to work up the nerve

Post by CrapSammich » Sun Mar 30, 2014 7:58 pm

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 here--vertigo 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 pre-workout, 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. Neck-bending, side-side movements are the problem--no vertigo on squat or DL. I'm bull-headed 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. :imsofuckinmad:

45 min elliptical

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Re: Two months to work up the nerve

Post by CrapSammich » Tue Apr 01, 2014 9:19 pm

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 sit-ups. 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 sit-ups 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.

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Re: Two months to work up the nerve

Post by CrapSammich » Wed Apr 02, 2014 3:10 pm

W 4/2/14
Pull-ups. 10 neut; 6 reg; 8 chin; 8 neut
St cbl row (nrw). 12x 90, 100, 120
Lat p-d. 12x 90, 100, 120
Lat p-d (dbl grp). 12x 90, 100, 120
DB rows. 8x 35, 45, 55
E-Z bar curls. 12x 45, 55, 60
Hammer curls. 8x 20, 25, 30; 4x 35
Cable curls. 12x 55, 60, 65, 70
Pull-ups. 6 neut, 5 neut, 4 reg

Vertigo in certain head positions, but maybe better since yesterday. Benching tomorrow will be a test.

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Re: Two months to work up the nerve

Post by CrapSammich » Thu Apr 03, 2014 9:54 pm

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 push-down (v-bar). 12x 70, 90, 110, 130
Tri ovrhd ext (v-bar). 12x 70, 80, 90, 100

<sigh> Vertigo. Bad sleep and spinny room in the morning, and cardio was white-knuckle sketchy, but my head didn't spin while I was benching. That's a plus.

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