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 » Thu Aug 08, 2013 6:18 pm

W 8/7/13
BP. 12x 45, 45; 8x 65, 95; 6x115; 3x135; 1x155
Pause BP, bands (wide grip, commands). 6x 45, 65; 3x 95, 105; 1x 115, 120
DB bench. 8x 30, 40, 50
Close grip bench. 8x45; 6x95; 3x 85, 105, 125
59 min elliptical

Th 8/8/13
60 min elliptical
12 min treadmill

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Mon Aug 12, 2013 2:41 pm

F 8/9/13
DL. 8x 135, 135; 6x185; 3x225; 1x 245, 275; 1x295 (fail)
Sumo DL. 8x135; 6x185; 3x225; 2x245; 1275
Rack pull. 6x145; 3x 235, 285; 1x305
Rev hyp. 12x 25, 50, 75

Fail on weight that should be possible. Disappointing. Will take a week off of DL--maybe my back needs a rest.


Sa 8/10/13
40 min elliptical
Jump rope between sets: Hanging leg raises (3x12); incline sit-ups (3x12); lying hip raises (3x12)


Su 8/11/13
30 min elliptical
Bicep curls. 12x 15, 20, 25
Cable rope curls. 15x 15, 20, 25, 30
Tricep rope pull-down. 15x 15, 20, 25
Tricep overhead extension (cable). 15x 15, 20, 25


M 8/12/13
35 min AMT
BB press (seated). 8x 45, 45, 65, 75; 5x85; 3x90; 2x95; 1x100; 1x105 (fail)
DB press. 8x 20, 25, 30, 40
Front raises. 8x 10, 12.5, 15
Side raises. 12x 10, 12; 9x15
Lateral bnt ovr rows. 12x 10, 15, 15

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Wed Aug 14, 2013 6:30 pm

T 8/13/13
20 min elliptical (below 65% max HR)


W 8/14/13
Squat. 8x 55, 55; 6x105; 3x145; 1x 165, 180 (w/ commands, fail), 180 (w/ commands)
Cambered bar squats. 8x110, 6x130, 3x150, 1x170
Leg extension. 8x 110, 140, 145
30 min elliptical

Squats were disappointingly hard, following two disappointing DL days. I've been told to increase daily calories by 700-900, and cut out cardio, all of which demands some re-prioritization and a leap of faith. I told myself I just wanted any total for a first meet, but now I'm getting all pissy.

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Fri Aug 16, 2013 3:11 pm

R 8/15/13
Bench. 12x 45, 45; 8x 65, 95; 6x115; 2x135; 1x155
Pause BP (w/ commands). 1x 135, 140
DB flat bench. 8x 30, 40, 50
DB incline. 8x 30, 35, 40
DB skull crushers. 15x 15, 20; 7x25
Tricep pull-down v-bar. 12x 90, 110, 130
Tricep pull-down rope. 12x 60, 65, 70
30 min elliptical

F 8/16/13
30 min elliptical
Hanging leg raises. 3x12
Back extensions. 3x12
Decline sit ups. 3x12
Lying leg raises. 3x12


Shock and awe: Feel better w/ 500 more calories a day after two days. Maybe next week that will translate into weights.

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Mon Aug 19, 2013 2:36 pm

Sa 8/17/13
BB press (seated). 8x 45, 45, 65, 75; 6x85; 3x90; 2x95; 1x105 (fail)
DB press. 8x 20, 25, 30; 5x40
Front raises. 8x 10, 12, 15
Side raises. 12x 10, 12; 10x15
Lateral bnt ovr rows. 12x 10, 12, 15
Plate raises. 12x3x25
Smth mach shrugs. 12x empty, empty, 50, 90, 110
Banded pull-aparts. 100
Hammer rope curls. 20x 15, 20, 25, 30
43 min elliptical


Su 8/18/13
64 min elliptical (Hadn’t meant to go so long, but Scar Face was on AMC’s Mob Week. I kept going just long enough to see Omar Suarez hanged from the helicopter. :Hangman: )


M 8/19/13
BP. 12x 45, 45; 8x 65, 95; 6x115; 3x135; 1x155
DB reg grip. 8x 30, 40, 50
DB neut grip. 8x 30, 40; 6x50
Close-grip BP. 8x 45, 65; 6x95; 3x115; 2x125
DB skull crushers. 12x 15, 20; 5x25
Tricep pull-down v-bar. 12x 90, 110, 130
Tricep pull-down rope. 12x 60, 65, 70
Decline sit-ups. 3 x 12
Not a single minute of cardio. Not even for warm-up.

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Wed Aug 21, 2013 9:13 pm

F 8/2113
DL. 8x 135, 135; 3x 185, 225, 250, 260
Rack pull. 6x55; 3x 145, 195, 215
Seated GM (safety squat bar). 8x 55, 75, 95
Rev hyp. 12x 25, 50, 75
Last edited by CrapSammich on Thu Aug 22, 2013 2:33 pm, edited 1 time in total.

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Thu Aug 22, 2013 2:32 pm

Th 8/22/13
11 min elliptical
Pull-ups. Neutral x6; narrow x4; chin-ups x5
DB curls. 15x 10, 15, 20
Seated cable row (narrow). 12x 70, 90, 110
Seated cable row (handled lat bar). 12x 70, 90, 110
Standing cable row (narrow). 12x 75, 95, 120
Standing cable row (handled lat bar). 12x 80, 100, 120
20 min elliptical

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Fri Aug 23, 2013 3:18 pm

F 8/23/13
Squat. 8x 55, 55, 105; 6x125; 3x145; 2x165; 1x175
Box squats. 3x 95, 115, 135; 1x145
Leg press. 12x 135, 185, 225
Leg extension. 8x 100, 110; 6x120
16 min elliptical

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Mon Aug 26, 2013 3:16 pm

Sa 8/24/13
33 min AMT
Seated BBpress. 8x 45, 45, 65, 75; 5x85; 90x3; 95x2; 100x1; 105 (fail)
DB press. 8x 25, 30, 40
Front raises. 8x 10, 12.5, 15
Side raises. 12x 10, 12.5, 15
Lateral bnt ovr rows. 12x 10, 12.5, 15
Plate raises. 12x3x25
Smith machine shrugs. 12x empty, empty, 50, 90, 110
Hammer rope curls. 20x 15, 20, 25, 30


Su 8/25/13
45 min elliptical
Decline sit-ups. 15x3
Back extension. 15x3
Hanging leg raises. 15x3
Lying leg raises. 15x3
Russian twists. 15X3: 12#
30 min treadmill


M 8/26/13
33 min AMT

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Wed Aug 28, 2013 5:10 pm

W 8/28/13
BP. 8x 45, 45, 65, 95; 6x115
Pause BP, commands. 1x 135, 140, 145
DB flat bench. 8x 30, 40, 50
DB incline neut grip. 8x 30, 35; 6x40
Close grip BP, commands. 3x 65, 95, 115
40 min elliptical

Two-ish weeks away. Smack dab between weight classes. I know of 2 others in the higher weight class; all are different age classes. BP and DL will be decent given the competition I know about; squats have the potential to be embarrassing. I remind myself: have fun and get ANY total.

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Tue Sep 03, 2013 2:47 pm

R 8/29/13
47 min elliptical
Hanging leg raises. 15x3
Decline sit-ups. 15x3
Lying leg raises. 15x3


F 8/30/13
Squat. 8x 55, 55, 105; 6x125; 3x135; 2x115; 1x165; 1x175
Cambered bar squats. 8x110; 6x130; 3x150; 1x170
44 min elliptical


Sa 8/31/13
33 min AMT
Seated BB press. 8x 45, 45, 65, 75; 5x85; 2x90; 1x95
DB press. 8x 25, 30, 40
Front raises. 8x 10, 12.5, 15
Side raises. 12x 10, 12.5, 15
Lateral bnt ovr rows
12x 10, 12.5, 15
Plate raises. 3x12x25
Smith machine shrugs. 12x empty, empty, 50, 90, 110
100 banded pull aparts
100 banded face pulls


Su 9/01/13
DL. 8x 135, 135; 6x185; 3x225; 2x245; 1x275; 1x295 (fail)
Rack pull (55# bar). 6x145; 3x235; 1x285
GHR. 3 X 12
Rev hyp. 12x 25, 50, 75


M 9/2/13
BP. 8x 45, 45, 65, 95; 6x115
Pause BP w/ commands. 1x 135, 140, 145, 150
DB flat bench, reg grip. 8x 30, 40, 50
DB incline neut grip. 8x 30, 35; 5x40
DB skull crushers. 12x 15, 17.5, 20
Tricep pull-down v-bar. 12x 90, 110; 8x120
Tricep pull-down rope. 12x 80, 70, 70
60 min elliptical

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Wed Sep 04, 2013 7:40 pm

W 9/4/13
Squat. 8x 55, 55, 105; 6x125; 3x145; 1 (wraps)x 165, 175, 185, 190
37 min elliptical

The wraps make me claustrophobic. Nervous about trying to compete using them with so few practice runs. Or maybe it's just general nervousness.

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Thu Sep 05, 2013 3:05 pm

R 9/5/13
33 min AMT
Weighted crunches. 3x15 (10#)
Side bends. 3x15 (25#)
Lying leg raises. 3x15
Russian twists. 3x15 (12#)
Jump rope intervals enough to spike heart rate

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Fri Sep 06, 2013 2:03 pm

F 9/06/13
DL. 8x 135, 135; 6x185; 3x225; 2x245; 1x 275, 295
Sumo DL. 8x135; 6x185; 3x225; 2x245; 1x275 (fail)
Seated GM (safety squat). 8x 55, 75, 95
Rack pull. 6x145, 3x235; 2x285; 1x295
GHR. 3x8
Rev hyp. 12x 25, 50, 75
15 min elliptical

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Mon Sep 09, 2013 5:46 pm

Sa 9/07/13
36 min AMT (avg hrt rate 50%)
Seated BB press. 8x 45, 45, 55, 65, 70
DB press. 3x8x25
Front raises. 3x8x10
Side raises. 3x12x10
Lateral bnt ovr rows. 3x12x10
Plate raises. 2x12x10
Smith mach shrugs. 12xempty, empty, 50, 50, 50
Banded pull aparts. 100
Banded face pulls. 100


M 9/9/13
DB flat bench, reg grip. 8x 25, 30, 30
DB incline neut grip. 3x8x25
DB skull crushers. 3x12x12.5
Tricep pull-down v-bar. 3x12x70
DB curls. 3x20x10
Decline sit-ups. 3x15
Side bends. 3x15x25
Lying leg raises. 3x15
Russian twists. 3x15x12

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Fri Sep 13, 2013 6:10 pm

W 9/11/13
Light back and biceps.

F 9/13/13
Weigh-in this morning (no surprises there)

Tomorrow: meet. Any total.

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Bud Charniga's grape ape
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Re: Two months to work up the nerve

Post by Bud Charniga's grape ape » Fri Sep 13, 2013 6:13 pm

Good luck!

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Sun Sep 15, 2013 2:01 pm

The deed is done. Goals accomplished: I didn't bomb out or otherwise embarrass myself and I got a total.

The meet was incredibly friendly for first-time lifters--most of the time, my coach just entered next attempt weights for me, and the judges watched the newbie women during warm-ups and tried to talk us out of nerves.

Squats were nerve-wracking--warm ups, late start to meet, squats, wraps, competition timing, commands.

Got all 9 attempts. Totaled 655 (195 [PR], 150, 310 [tiny PR]). Was first overall for women, but only out of a field of 4.

Squat is still frustrating and would like to squat 215 soon. Shorter-term goals: 175 on bench, 365 deadlift, hate squat less.

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Holland Oates
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Re: Two months to work up the nerve

Post by Holland Oates » Sun Sep 15, 2013 6:12 pm

Nice work. Congrats.

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Mon Sep 16, 2013 3:04 pm

Thanks, EZ!

Holy hell, I'm way more tired than I thought I'd be after the fact.

Su 9/15/13
50 min AMT
Weighted crunches. 3x15 (10#)
Side bends. 3x15 (25#)
Lying leg raises. 3x15
Russian twists. 3x20 (12#)
Plank (1 min). 2
Decline sit-ups. 3x15


M 9/16/13
35 min elliptical
Seated BB press. 8x 45, 45, 65, 75; 4x85; 2x90; 1x95; 1x100 (fail)
DB press. 8x 25, 30, 35
Front raises. 8x 10, 12.5, 15
Side raises. 12x 10, 12.5, 15
Lateral bnt ovr rows. 12x 10, 12.5, 15
Plate raises. 3x12x25

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Bud Charniga's grape ape
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Re: Two months to work up the nerve

Post by Bud Charniga's grape ape » Mon Sep 16, 2013 5:50 pm

1) great job!
2) if I were you I wouldn't be beating myself up with missed lifts and shit two days after a meet. Ttake it easy. You're tired for a reason

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Wed Sep 18, 2013 5:29 pm

Bud Charniga's gaping asshole wrote:1) great job!
2) if I were you I wouldn't be beating myself up with missed lifts and shit two days after a meet. Ttake it easy. You're tired for a reason
Thanks BCGA. Not beating myself up so much as observing. That kind of tired is unusual for me, but it helped me sleep straight through the night, three nights in a row, so I'll take it!

W 9/18/13
Cambered bar squats. 8x 60, 60, 110, 130, 140
Box squats. 8x 145, 165, 175
Zercher squats (bar = 15#?). 8: bar, bar+50, +70, +80
34 minutes elliptical

Zercher squats were new for me. Unpleasant and necessary. They made me realize how much more I could rely on glutes in squats. But they made my thumb numb. Some kind of nervy tingly thing.

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Thu Sep 19, 2013 4:12 pm

R 8/19/13

BP. 2x12x 45; 8x 65, 95; 6x115; 3x135; 1x155 (fail)
DB bench. 8x 30, 40, 45
Close grip BP. 8x 45, 65; 6x95; 3x115; 2x125
DB skull crushers. 12x 15, 20, 20
Tricep pull-down v-bar. 12x 90, 110, 130
Tricep pull-down rope. 12x 60, 65, 70
20 min elliptical

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Fri Sep 20, 2013 3:50 pm

F 9/20/13

DL. 8x 135, 135; 3x 185, 225, 235, 245
Rack pull. 6x145; 3x 235, 255 (was going to try heavier rack pulls, but it just wasn't going to happen. I'm wiped out and okay w/ giving up today.)
Seated GM w/ safety squat. 8x 55, 75, 95
GHR. 3x12
Rev hyp. 12x 25, 50, 75
20 min elliptical

CrapSammich
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Re: Two months to work up the nerve

Post by CrapSammich » Mon Sep 23, 2013 5:21 pm

Fri 9/20/13 (evening)
Descended on brown food like a fat kid on cake. (There was cake, too.)

Sa 9/21/13
33 min AMT
Seated BB press. 8x 45, 45, 55, 65, 75
DB press. 8x 25, 30, 35
Front raises. 8x 10, 12.5, 15
Side raises. 12x 10, 12.5, 15 (10)
Lateral bnt ovr rows. 12x 10, 12.5, 15
Smith mach shrugs. 12x empty, empty, 50, 90, 110
Pull aparts. 100


Su 9/22/13
50 min elliptical
Weighted crunches. 3x15 (10#)
Side bends. 3x15 (25#)
Lying leg raises. 3x15
Russian twists. 3x15 (15#)
Hanging knee raises. 3x15

M 9/23/13 (morning)
60 min elliptical

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