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GoalGetter Becomes A Weightlifter

P-funk said:
i think you shoul have been doing more like 115lbs for you deadlift.

do ever check your percentages before you lift?
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No, 115lb for 15 reps for 3 sets would have been brutal for me. I would not have made it past the first set that day. I was still sore as hell from the last lower body workout. As it was, I was really having a hard time with the last set at 85 for that many reps. Clearly endurance isn't my forté.
 
GoalGetter said:
No, 115lb for 15 reps for 3 sets would have been brutal for me. I would not have made it past the first set that day. I was still sore as hell from the last lower body workout. As it was, I was really having a hard time with the last set at 85 for that many reps. Clearly endurance isn't my forté.
Click to expand...

I feel you on that one. It's weird, I can naturally sustain a decent level of cardiovascular endurance with very little maintenance work. However, my strength endurance sucks the big one. Oh well, you have to be happy with what you're given!
 
Week3 Day1: Olympic Lifts and Lower Body

Cleans (full, not hang)
65/2 x 3
70/2 x 3
75/1, 0*
75/2
RI 60

notes: *I fell on my ass. This is the first time this happens to me. I know it's normal, in olympic lifting... sometimes it happens. But i was so happy to know that so far in my limited exposure to this sport, I hadn't fallen. So much for THAT! Bruised my shin, fell on my ass, couldn't get up because i was laughing so hard.

But did you see? i got right back up and cleaned 75lb for two more reps. :) They weren't the prettiest cleans, but they were much better than what i started with a few weeks ago. These

Back Squat
95/15 x 3
RI 30

notes: This was crazy. It felt like pure insanity. I hadn't really repped out squats like that in a long time. I thought I was going to vomit all over myself, and it was just 95lb. Just when I'd finally catch my breath and get some of my vision back, Patrick was yelling, "OK! 30 seconds are up! Let's go! Bang 'em out! go go go!"

Romanian Deadlifts
95/5
115/5 x 3
135/5
RI 90

note: loved this.

Abs
Crunches on physioball - 30 x 3
Twisting Crunches on Physioball - 20 x 2
Crunches on Foam Roller - 20 x 1

I totally enjoyed this entire workout. Was sad that it was over so unceremoniusly. :)
 
As i was just telling someone on chat... bad things just happened involveing peanutbutter, a spoon and me being alone in the apartment. See why I can NOT be left alone with peanut butter? It was bound to happen. I was so good the past week. and now this! I was weak! i cracked! It was so easy to just keep going! One for my shake and one for me. PATRICK!!! COME HOME! THIS CALLS FOR AN INTERVENTION!!!!!! hhahahahaha!

OK so it wasn't THAT bad. it was a tablespoon more than I should have had.

But still, I feel like a cow after that. I had a meal plan for the day, and now i broke it. :(
 
GoalGetter said:
I fell on my ass. This is the first time this happens to me. I know it's normal, in olympic lifting... sometimes it happens. But i was so happy to know that so far in my limited exposure to this sport, I hadn't fallen. So much for THAT! Bruised my shin, fell on my ass
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Ahhh Big deal...

I dropped a snatch last week, fell on my ass, slammed the bar down unevenly
all in front of twelve giggling 14 year old girls, who's soccer team was coaching
agility drills in the Lions Den...

I just sat there on my ass for a minute, then got back up and started to snatch again...

:shrug:
 
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GoalGetter said:
As i was just telling someone on chat... bad things just happened involveing peanutbutter, a spoon and me being alone in the apartment. See why I can NOT be left alone with peanut butter? It was bound to happen. I was so good the past week. and now this! I was weak! i cracked! It was so easy to just keep going! One for my shake and one for me. PATRICK!!! COME HOME! THIS CALLS FOR AN INTERVENTION!!!!!! hhahahahaha!

OK so it wasn't THAT bad. it was a tablespoon more than I should have had.

But still, I feel like a cow after that. I had a meal plan for the day, and now i broke it. :(
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:finger: Tsk Tsk Tsk!!! :finger:

Yeah, like I'm one to talk lol.
 
Jodi said:
:finger: Tsk Tsk Tsk!!! :finger:

Yeah, like I'm one to talk lol.
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i should post every time i do something like this and have everyone shame me publicly. i need tought love. :(
 
Week3 Day2:Upper Body1

Bench Press
75/5 x 4
80/5 <--- barely got the last rep - had a spotter, but eeked it out alone.
RI 90

Seated Cable Row
#3+/15 x 3
RI 30

WG Pulldown
#5/10 x 4 <--- jesus, it got ugly at the end. I felt like such a wimp.
RI 60

DB Bicep Curls
17.5/5 x 4
20/4.5 x 1 <---couldn't get the last rep
RI 90

DB Pullover
25/20 x 1

Abdominal work on the physioball...

I'm going to do my sprints tomorrow. my legs are too sore from yesterday's workout. :(
 
Hey hottie! Long time, no talk!
Guess who has been consisstantly going to the gym again...
:)
(only a year later....but better than never!)

(I still read that PM u sent me way back 'yelling at me to get off my butt!')
:D

Did I tell u the time I fell off the lat pulldown bench? It was evidently a good foot or so shorter than the one I was used to from my previos gym. I had just finished my set..and pushed back to rest...then there was no more bench...pretty much landed on my head. Thankfully, it was later in the evening and not too busy! (I kinda just laughed it off and kept on going)

hhmm....peanut butter......
 
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GoalGetter said:
i should post every time i do something like this and have everyone shame me publicly. i need tought love. :(
Click to expand...


finally....I busted you!! :p
 
Feeling like absolute crap today. came home after my last morning client and slept. still home. didn't work out. I think I'm coming down with something. Will attempt to work out tomorrow...
 
Week3 Day3 (one day late): Olympic LIfts and Lower Body

Today's workout could NOT have happened yesterday. I felt like complete CRAP. Went home, putzed around half the day in my pj's and fell asleep shortly after 9 pm. Woke up today at the crack of 8 AM, feeling much better... and then---

well, i won't go into detail about the whole morning rituals, but the short story is that I GOT MY PERIOD. After over a year of no period. I got it today... My last period was August 2004. This is huge. Ididn't take any drugs, or hormones. Didn't do anything. I just waited. And i'm glad i did. Here it is.

So anyway, here is my workout:

Clean with front squat combo
65lb/ 3 cleans & 5 front squats x 3
85lb/2 cleans (PR!) & 5 front squats
85lb/1 clean & 5 front squats

notes: THAT 85lb was a personal record!

Deadlift
105/10 x 2
110/10 x 1
120/10 x 1

1-leg leg press
65/5
75/5
85/5
95/5
105/5

Abs
stretch
food
 
Clean with front squat combo
65lb/ 3 cleans & 5 front squats x 3
85lb/2 cleans (PR!) & 5 front s
Click to expand...
NICE!!! :clap:
 
yep, 40kgs was a nice clean! Anytime you take a PR lift and execute it not once but 3x's is called PROGRESS!! it was awesome. I smell 50kg coming on real soon.
 
Jodi said:
NICE!!! :clap:
Click to expand...
Thank you! I was pretty stoked! I focus too much on the fact that the clean wasn't "pretty" but at least i got the weight off the floor with decent form! I've front squatted 85lb before, so that wasn't a big deal, but cleaning it was!
 
I tend to lose the form after 75lbs :( I get the shrug and up it goes nicely with 75 but with any more than that I'm using my arms.
 
P-funk said:
yep, 40kgs was a nice clean! Anytime you take a PR lift and execute it not once but 3x's is called PROGRESS!! it was awesome. I smell 50kg coming on real soon.
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ok so what is that in pounds? let's see... i take the 50 and double it... multiply by the square root of 49, move the decimal point, find the cosine of that, and add 2. What is it, 110lb? That's a lot. I can do it.
 
ok so what is that in pounds? let's see... i take the 50 and double it... multiply by the square root of 49, move the decimal point, find the cosine of that, and add 2.
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smartass :rolleyes:
 
Week3 Day4: Upper (no cardio)

I wanted to fit my cardio in after the weight training, but i was working and fit in my workout between clients... probably tomorrow will end up doing some sprints... maybe jump rope.

Here's the workout today:

Standing DB Overhead Press
15/10
17.5/10 x 3
RI 60

Pullups
1 WG + 4 RG
1 WG + 4 RG
1 WG + 2 RG <--- couldn't couldnt' couldn't get myself back up for a 3rd one on this set.
RI varied, as long as it took to feel "ready" again

DB Bench, Neutral Grip
17.5/15 x 3
RI 30

notes: I was laughing at myself for picking up the 17.5lb weights, but after the middle of the 2nd set, I wasn't laughing too much anymore. It really kills. My arms and chest looked AWESOME immediately afterwards, though! holy crap!

Bent Over DB Row
25/5
30/5 x 4
RI 90 (really a little bit less)

notes: 30 was doable, but 35 was not. I wish there'd been something in between to try.

Reverse Pec Dec
30/20 x 2
RI 20

Abs on foam roller
150 reps total / various crunches: straight, oblique, leg up, etc.
 
Week4 Day1: Olympic Lifting & Lower Body

HOLY CRAP, what a GREAT workout this morning...

This was coming off of two no-carb days (doing a mini cut this week because i was feeling way too fluffy and was getting really emotional about it). Regardless, as I've been reading in my CSCS study materials, it is reported that carbohydrates (or lack thereof) have no impact on strength... this is up for discussion, I guess. I'll go back to the materials and post what I read, if anyone is interested...

ANYWAY, the workout, whcih is a repeat of this programs Week1 Day1:

Hang Cleans
65/5
70/5 x 3
75/4 + 1*
RI 90

NOTE: that last set, what happened was, I missed my fifth attempt, HOWEVER, it was because i didn't gripthee bar correctly,s o I reset it and did it again, and it was good. Compare to week1 day1, on which I performed the last set with 65 as my max.

Squat
95/10
115/10
125/10
135/10
RI 60

NOTE: and I could have probably done 145/10 if I'd gone for a fifth set. Compare to week1 day1, on which I performed the last set with 115.

SLDL
95/15
105/15
115/15
RI 30

NOTE: first two sets were overhand grip, last set was staggered. Compare to week1 day1, on which I performed the last set with 85.

OVERALL - definite strength gains in four weeks! :hot:

Finished up with...

ABS

50 crunches on physioball
25 twist crunches with one leg out, RIGHT
25 twist crunches with one leg out, LEFT
50 crunches on foam roller

STRETCHING

SMR
yoga - downward dog, upward dog, warrior
general stretching
 
GoalGetter said:
(doing a mini cut this week because i was feeling way too fluffy and was getting really emotional about it)
Click to expand...
:rolleyes: - Chicks..


Nice WO - :thumb:
 
OVERALL - definite strength gains in four weeks!
Click to expand...

that is called progress! The power of programing. ;)



egardless, as I've been reading in my CSCS study materials, it is reported that carbohydrates (or lack thereof) have no impact on strength
Click to expand...

it has no impact on single rep max effort (phosphagen system) work. On things that are fast glycoloitic (like say, strongman training) you would need carbs to fuel the fire. But for single rep stuff it doesn't have as much to do since the repetition is so quick. Hence the reason I can not eat carbs 3 days before a meet and still show up on very low carbs and lift the same amount of weight.
 
P-funk said:
that is called progress! The power of programing. ;)
Click to expand...
i am loving this. I'm not thrilled about bringing down the frequency for the next round, just because you know i like to throw things around at the gym as often as possible. But i know what's good for me, so :shrug: let's do it!
it has no impact on single rep max effort (phosphagen system) work. On things that are fast glycoloitic (like say, strongman training) you would need carbs to fuel the fire. But for single rep stuff it doesn't have as much to do since the repetition is so quick. Hence the reason I can not eat carbs 3 days before a meet and still show up on very low carbs and lift the same amount of weight.
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Yeah, i know what i meant (what you said). I'm just lazy and posted the short version, meaning it had nothing to do with my cleans, the fact that i had no carbs for two days. My max lift which was the clean was :thumb: not that my movement was that quick! hahaha!
 
i am loving this. I'm not thrilled about bringing down the frequency for the next round, just because you know i like to throw things around at the gym as often as possible. But i know what's good for me, so let's do it!
Click to expand...

only has to last for about 4 weeks and then an unloading week adn back to 4 days again.
 
Week4 Day2: Upper Body 1

Again, this is a repeat of four weeks ago's workout, with regards to exercises, rep ranges, rest intervals, etc.

Bench Press
50/15
55/15
60/11
RI 30

Notes: compare to last time, where i completed my last set at 55/15

Seated Cable Row
#12+/10 x 4
RI 60

Notes: compare to last time, where i worked my way up to #12 for the last set. the "+" sign means the plate # on the stack plus the little add-on weight you tack on to the top of the stack.

Wide Grip Pulldowns
#6/5 x 2
#6+/5 x 3
RI 90

Notes: Compare to last time, where I worked my way up to #6 for the last set.

Dumbbell Bicep Curls
12/15 x 3
RI 30

Notes: Compare to last time, where I did 10/15 x 3

Dumbbell Pullovers
25/15 x 2
30/15
RI 30

Notes: Compare to last time, where I did all three sets at 20lb.

ABS

Worked with one of the other trainers again, my abs buddy. 'Twas a good abs workout indeed. :)
 
still really great improvents.

Even though you didn't get 15 at 60lbs on the bench you still got your best ever with that weight! So that is a plus. Your bench strength has always been pretty weak. Mine too. :grumble:
 
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