Sher Posted May 27, 2009 Author Share Posted May 27, 2009 Very nice benchin', Sherrie! Hehe - thanks, Eric! On my way to 175... Quote Link to comment Share on other sites More sharing options...
Sher Posted June 2, 2009 Author Share Posted June 2, 2009 Thurs 5/28 DL 135 x 5 165 x 5 195 x 5 210 x 5 225 x 5 DL negatives 260 x 10 singles -- Love these! Leg Extensions 20 x 30 30 x 25 40 x 20 Saturday 5/30 GPP work - TRX and body weight boot camp --Sore the next day, but I like that (esp rear delts)! Mon 6/1 Bench bar x 10 x 2 65 x 5 95 x 5 115 x 3 130 x 3 135 x 3 145 x 3 I'll have to work on consistency with the new bench technique but tripling 145 felt really good! Dumbbell Rows 55 x 10 65 x 10 75 x 10 Barbell Cleans 45 x 10 55 x 10 65 x 10 -- Worked through these sets faster this time. Quote Link to comment Share on other sites More sharing options...
Sher Posted June 4, 2009 Author Share Posted June 4, 2009 Today went well but the last couple of sets felt heavy. It's the week after starting negs so that may be playing a part. Weds. 6/3 Deadlift 135 x 5 165 x 3 195 x 3 210 x 3 225 x 3 235 x 3 DL negatives 260 x 10 singles Leg Extensions 20 x 30 30 x 25 40 x 20 Pretty easy. Quote Link to comment Share on other sites More sharing options...
Sher Posted June 6, 2009 Author Share Posted June 6, 2009 Sat 6/6 GPP Day - TRX workout Pushed really hard and almost got sick doing it. (Work output went up though!) Will add more cardio in later today. Quote Link to comment Share on other sites More sharing options...
Sher Posted June 12, 2009 Author Share Posted June 12, 2009 (edited) Tuesday, 6/9 Bench bar x 3 x 5 65 x 5 x 1 95 x 5 x 1 115 x 5 x 1 135 x 5 x 1 145 x 3 x 1 155 x 1 x 2 --doubled this one! Dumbbell Rows 55 x 10 65 x 10 75 x 10 Tricep Extension (EZ bar) 20 x 12 30 x 10 40 x 8 Thursday, 6/11 - DL 135 x 5 185 x 5 225 x 5 235 x 3 250 x 1 --PR!! Wow - 250 came up easily! Yep. Very happy. Leg Extensions 25 x 30 35 x 25 45 x 20 Lat Pulldowns 90 x 15 110 x 12 130 x 10 Edited June 12, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
Sher Posted June 13, 2009 Author Share Posted June 13, 2009 Saturday, 6/13 - GPP day - TRX workout Getting better but cardio is NOT my strong suit. Quote Link to comment Share on other sites More sharing options...
Sher Posted June 21, 2009 Author Share Posted June 21, 2009 Deload Week: Monday, 6/15 Bench bar x 5 x 3 65 x 5 x 2 90 x 5 x 2 110 x 5 x 1 115 x 5 x 1 120 x 5 x 1 Tricep Extensions (E-Z bar) 20 x 12 30 x 10 40 x 8 Barbell Cleans 45 x 10 55 x 10 65 x 10 Thursday, 6/18 DL 135 x 5 x 1 170 x 5 x 1 185 x 5 x 1 195 x 5 x 1 Ballistic stretches between sets - hips have been a bit tight the past week. Most of the reps were performed DO. Leg Extension 20 x 30 30 x 25 40 x 20 Leg Press - Unilateral 75 x 30 125 x 25 Quote Link to comment Share on other sites More sharing options...
Sher Posted June 27, 2009 Author Share Posted June 27, 2009 Start of next rotation... Monday, 6/22 Felt drained this past week so getting through this workout with anything left over was a win! Bench bar x 10 65 x 5 95 x 5 120 x 5 130 x 5 135 x 5 I'm grooving these more consistently now, though I still have plenty of room for improvement... Dumbbell Rows 55 x 12 65 x 12 75 x 12 Pressdowns 80 x 15 90 x 12 100 x 10 Grippers Just to see where I stand: Sport x12 RH; x11 LH Trainer x 1 (full close), x 4 (near misses) RH Trainer x 0 (full close), x 4 (attempts) LH Thursday, 6/25 DL 135 x 5 165 x 5 195 x 5 210 x 5 225 x 5 260 negs x 7 (4th pin position) Leg Extensions 25 x 30 35 x 25 45 x 20 Quote Link to comment Share on other sites More sharing options...
Sher Posted July 3, 2009 Author Share Posted July 3, 2009 (edited) The last two weeks were really low energy - I don't know what was going on. Saturday, 6/27 bench technique work GPP: 2 circuits with KBs and medicine ball Monday, 6/29 Bench 65 x 3 95 x 3 115 x 3 130 x 3 135 x 3 145 x 3 Thursday, 7/2 DL 135 x 8 165 c 3 195 x 3 210 x 3 225 x 3 --- 1DO 10lb PR!! 235 x 3 260 neg x 3 (4th pin position) 250 neg x 5 Got through the workout with nothing much left. Friday, 7/3 Didn't do accessory work on Monday or Thursday so I caught up today. I don't know what happened between yesterday and today, but I got up for the 9am training session feeling GREAT! Couldn't wait to get started. The elliptical work kept getting faster as the workout progressed and, basically, had the best workout in weeks! 3 Circuits: 3min elliptical x 3 Leg Extensions Circuit 1: 25 x 30 Circuit 2: 35 x 25 Circuit 3: 45 x 30 -- supposed to be 20 but I didn't want to stop. Dumbbell Rows 55 x 12 65 x 12 75 x 12 Rows were STRONG today! Even the 75's were decent. Laying Tricep Extensions 10 x 20 20 x 18 30 x 11 -- the only thing I missed reps on today - I wanted 14. Front Raises 15 x 18 --'give me 16'... ha. 20 x 13 25 x 10 Lat Pulldowns 80 x 20 90 x 18 100 x 16 Wow, that felt absolutely tremendous! Love it, love it. Edited July 3, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
Sher Posted July 6, 2009 Author Share Posted July 6, 2009 (edited) Sunday, 7/5 Grip Work: Tried some static holds (mixed grip) with the barbell tonight at Eric's. Grip was solid throughout both holds. Held 335# for 12 secs and 400# for 7 secs! I did some attempts with the HG200 (still pretty far away from a close), and then did a few closes/holds with the Trainer and finished with some thumb work. Edited July 6, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
Sher Posted July 7, 2009 Author Share Posted July 7, 2009 Monday, 7/6 Bench: bar x 5 x 2 65 x 5 x 2 95 x 5 x 1 120 x 5 x 1 135 x 5 x 1 145 x 3 x 1 155 x 1 x 1 Grip: 325# x 1 static barbell hold (mixed grip) for 10 secs. Quote Link to comment Share on other sites More sharing options...
Sher Posted July 20, 2009 Author Share Posted July 20, 2009 Falling behind a bit on posting again... Thursday, 7/9: DL 135 x 5 185 x 5 225 x 5 235 x 3 250 x 2 Saturday, 7/11: Dumbbell Rows 55 x 15 65 x 12 75 x 10 Leg Extensions 20 x 30 30 x 25 40 x 20 Tricep Extension (EZ bar) 10 x 25 20 x 20 30 x 8 Front Raises 15 x 25 20 x 20 25 x 15 Monday, 7/13: Bench deload 65 x 5 x 2 95 x 5 x 2 105 x 5 x 1 110 x 5 x 1 115 x 5 x 3 Cardio - elliptical between sets Thursday, 7/16: DL deload 135 x 10 170 x 10 190 x 10 Cardio - elliptical between sets Concentric DLs 250 x 6 -- this is definitely getting easier! No injuries, feeling pretty good. Starting new rotation tomorrow. Quote Link to comment Share on other sites More sharing options...
Sher Posted July 21, 2009 Author Share Posted July 21, 2009 (edited) Awesome bench day today!! Still grinning after the thirty-minute drive home!! Monday, 7/20: Bench bar x 5 x 2 65 x 5 x 2 95 x 5 x 1 120 x 5 x 1 -- from here to last set, these went up easier than ever! 130 x 5 x 1 135 x 5 x 1 135 x 1 x 5 95 x 21 (15+6) Cardio - 5-min elliptical sets x 4 in between Wow! Finally got the bench form to really click and the bar started just flying up! The 135# singles just were so easy. After that, still pumped out 15 reps with 95# no problem! Ryan had a kick-ass workout too - just a great day all around! Edited July 21, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
thewicked Posted July 21, 2009 Share Posted July 21, 2009 today was INSAAAAAAAAAAANE! HAHA SICK BENCHING WENT DOWN IN DA HOUSE!! Quote Link to comment Share on other sites More sharing options...
Sher Posted July 25, 2009 Author Share Posted July 25, 2009 (edited) today was INSAAAAAAAAAAANE! HAHA SICK BENCHING WENT DOWN IN DA HOUSE!!Heh heh! Best bench day for me maybe ever! Your sets just rocked, R! Thought it was going to be a letdown on Thursday when I first got started but it was a pretty good DL day too! Thursday, 7/23: DL 135 x 5 x 1 165 x 5 x 1 195 x 5 x 1 210 x 5 x 1 --DO grip all 5 reps - PR! 225 x 5 x 2 DO 2 reps- PR!; 4 total on first set. PR on total reps at 225! Concentric DL 250 x 6 --doubled for PR! Cardio - 5min x 4 Oh, yeah. Love it. Edited July 25, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
thewicked Posted July 28, 2009 Share Posted July 28, 2009 more sick benching went DA_OWN TODEH!!! great job girl! 65x5x2 95x3x1 115x3x1 130x3x1 135x3x1 145x3x1 solid set 145x1x3 for 3 quality singles and all done in record time! HAHA Way to put it to work! let's keep riding this train until retest!!! Quote Link to comment Share on other sites More sharing options...
Sher Posted July 28, 2009 Author Share Posted July 28, 2009 Thanks for posting the workout for me. Another awesome day!! That felt GREAT!! Attempted the axle Saturday at the garage after KB training - got a 163# PR (3# over MMM PR) but it wasn't as solid as I'd have liked. Missed getting Paul's 30# hex airborne - it's a new work in progress though. Watch this space... Quote Link to comment Share on other sites More sharing options...
Sher Posted July 31, 2009 Author Share Posted July 31, 2009 (edited) Thurday, 7/30: DL 135 x 3 165 x 3 195 x 3 210 x 3 225 x 3 235 x 5 -- PR! Concentric DL 250 x 3 -- Got a good double in there too. Wasn't sure I'd get even a single after the 235# x 5 but then someone kept yelling at me... apparently that works. Can't wait to bench on Monday!! Edited July 31, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
thewicked Posted July 31, 2009 Share Posted July 31, 2009 hahahaha and today you schedule a chiro visit! SICK PULLING! That's going to have a HUGE carry over in the upcoming weeks for sure! Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 1, 2009 Share Posted August 1, 2009 Sherrie, I think you have a 280 in you. Congrats on that hefty PR! Quote Link to comment Share on other sites More sharing options...
climber511 Posted August 1, 2009 Share Posted August 1, 2009 Wow - looking strong! Quote Link to comment Share on other sites More sharing options...
Sher Posted August 2, 2009 Author Share Posted August 2, 2009 hahahaha and today you schedule a chiro visit! SICK PULLING! That's going to have a HUGE carry over in the upcoming weeks for sure! Can't wait! Quote Link to comment Share on other sites More sharing options...
Sher Posted August 2, 2009 Author Share Posted August 2, 2009 (edited) Sherrie, I think you have a 280 in you. Congrats on that hefty PR! Thanks, Eric! I hope so - I'm working toward it for sure! Edited August 2, 2009 by xengym Quote Link to comment Share on other sites More sharing options...
Sher Posted August 2, 2009 Author Share Posted August 2, 2009 Wow - looking strong! Hi, Chris! Thanks very much! I hope to keep this rally going for a while. Quote Link to comment Share on other sites More sharing options...
Sher Posted August 7, 2009 Author Share Posted August 7, 2009 Monday, 8/3: Bench 65 x 5 x 2 95 x 5 x 2 115 x 5 x 1 135 x 5 x 5 145 x 3 x 1 150 x 1 x 3 --3 singles! PR! Thursday, 8/6: DL 135 x 5 185 x 5 225 x 5 235 x 3 260 x 0 -- next time! 250 x 2 -- 255 x 0 Darn - the 260 is right there but I just didn't have it today. I did have the 250 double, however. Then, of course, I had to see if I could get the 255 for a PR but...nope. Gripper work: did several singles RH on the trainer (a couple of closes LH then 2-4mm), 10-sec holds BH on the Sport then did a couple of attempts with the HG200. Quote Link to comment Share on other sites More sharing options...
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