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Like a Monkey on a Cupcake
Gonna try this here again for various reasons. A couple of them are to keep in touch with some of my pals that are here. I probably won't get too much suggestions that confuse me into OCD thinking. I miss actually writting out my 'notes' as it always was good reflection for me. As well as others.
I would like to note I almost always seem to be better at whether or not a movement worked a couple weeks after the fact. There are too many times I have though on the day I did the work it was a great movement to find out 2-3 weeks down the road when I can look in from outside I didn't like it or it didn't hit me the way I thought.
And once again I am a home lifter at age 39. Been lifting since Dec 08.
Here are some of the abbreviations I will be using;
ST=straps
DOH=Double over hand (usually the case unless specified ST or MG)
MG=mixed grip
Belt=belt - I do an extremely large amount of work w/o the belt
BSS=bulgarian split squats
BPA=band pull apart
BFP=band face pull
10/10=one side/other side also r/l or l/r. Usually it is r/l except BSS.
F=failed attempt not counted. So 4F is a fail of the 5th rep.
4(5)=I got the 5th rep but it was so ugly I am not counting it as a proper rep, but is nice to know later what I actually did.
#1=#1band. # means band and which band is followed after. Sometimes DBL doubled and sometimes choked but many times just a varied hand grip.
atm=at the moment (get your mind out)
conv=convetional (deads)
SS=straight set
RP=rest paused set - not exactly DC style but sort of.
CB=curl bar
IIRC=if I remember correctly
I will add more as I remember/use them.
My lift week is roughly going like this
legs - focus on unilateral leg work and bottom of the squat.
shoulders/upper back - upper back is one of my weakest links so hitting it hard.
pull - sumo has always been weak and I was avoiding it so that is a focus as is low back via GMs. I will be trying to keep some sort of GM in the works from now on.
chest - I have done 2 upper days in the past and it didn't work out that well but this has been doing pretty good. atm I cannot bench or a couple other movements because shoulder is upset. doing the DB press both days as well as another press both days I decided to drop the isolation tricep work as I felt they were getting overworked. A light day so I recently put abs on this day.
Here is what happened this week;
April04
224 lbs am weight.
LEGS
Notes
BSS - is getting brutal. Front leg is raised 3" and atm I am using goblet hold with a DB.
Zerchers - done off pins and low enough to be tricky to get my knees under the bar to start.
Rvr Hyper - I really wanted to do it, no other reason. I SHOULD have done something else. Combined with the BSS and the zerchers my low glutes were in serious DOMS.
Band leg curls - Focusing on trying to keep ass down. Head up and back arched seems to help that. I forget where atm but this seems to try and make me cramp somewhere... probably left hamstring but I keep thinking hip flexor for some reason.
April05
??? lbs am weight.
PUSH
Notes
OHP - Really feeling strong. Pins set at clavicals.
Hang cleans - I was doing upright rows and liked them ok. Moved to high pulls and didn't like them. Hang cleans were great. I will be keeping these as a movement.
Hammer DBs - Heavy for me but very nice accomplishment for me. These just keep slowly moving up.
DB shrugs - I am really liking these.
March03
216 lbs am weight
PULL
Notes
Sumos - pretty happy, but they did feel heavy. 380 was pretty much max effort and slow as molasses. 220x15 was crackalackin'. I want to be happy with the 380 but since I have hit 428 conv I am not thrilled, but it is a sumo best so I will take it. Just had some trouble getting the bar past my kneecaps.
GM - Felt good. Didnt push the weight but added an extra set.
Krocs - Grip is the limiting factor on the first set. About time I swapped these out for Tbar rows.
DB cleans/swings - cleans sucked. swings were better but I think I will be happier with banded conv pulls.
March01
215 lbs am weight
PUSH
Notes
GP - Really been pushing these and since I didn't hit my reps I went an extra set.
BFP - 2nd week using the #3. Happy with the progress even though it seems slow.
DB press - Last 3 sessions I have been using 65lbs without hitting my 3rd set so I decided to go ahead and add weight. I was going to just to 2 sets but went ahead with my usual 3.
abs - still mostly focusing on keeping hip flexor involvement to a minimum.
A month ago I attempted to log my food on fitday, but it just made me think about food all the time, plus I made some errors in figuring out my baseline so I am just winging it. It is working pretty decent so far.
I would like to note I almost always seem to be better at whether or not a movement worked a couple weeks after the fact. There are too many times I have though on the day I did the work it was a great movement to find out 2-3 weeks down the road when I can look in from outside I didn't like it or it didn't hit me the way I thought.
And once again I am a home lifter at age 39. Been lifting since Dec 08.
Here are some of the abbreviations I will be using;
ST=straps
DOH=Double over hand (usually the case unless specified ST or MG)
MG=mixed grip
Belt=belt - I do an extremely large amount of work w/o the belt
BSS=bulgarian split squats
BPA=band pull apart
BFP=band face pull
10/10=one side/other side also r/l or l/r. Usually it is r/l except BSS.
F=failed attempt not counted. So 4F is a fail of the 5th rep.
4(5)=I got the 5th rep but it was so ugly I am not counting it as a proper rep, but is nice to know later what I actually did.
#1=#1band. # means band and which band is followed after. Sometimes DBL doubled and sometimes choked but many times just a varied hand grip.
atm=at the moment (get your mind out)
conv=convetional (deads)
SS=straight set
RP=rest paused set - not exactly DC style but sort of.
CB=curl bar
IIRC=if I remember correctly
I will add more as I remember/use them.
My lift week is roughly going like this
legs - focus on unilateral leg work and bottom of the squat.
shoulders/upper back - upper back is one of my weakest links so hitting it hard.
pull - sumo has always been weak and I was avoiding it so that is a focus as is low back via GMs. I will be trying to keep some sort of GM in the works from now on.
chest - I have done 2 upper days in the past and it didn't work out that well but this has been doing pretty good. atm I cannot bench or a couple other movements because shoulder is upset. doing the DB press both days as well as another press both days I decided to drop the isolation tricep work as I felt they were getting overworked. A light day so I recently put abs on this day.
Here is what happened this week;
April04
224 lbs am weight.
LEGS
- Bulgarian Split Squat
65x10/10 L/R
65x10/10 L/R
- Zercher
240x5
250x4(5)
- Reverse Hyper
100x15
100x15
- Band Leg Curls
#2x15
#2x15
Notes
BSS - is getting brutal. Front leg is raised 3" and atm I am using goblet hold with a DB.
Zerchers - done off pins and low enough to be tricky to get my knees under the bar to start.
Rvr Hyper - I really wanted to do it, no other reason. I SHOULD have done something else. Combined with the BSS and the zerchers my low glutes were in serious DOMS.
Band leg curls - Focusing on trying to keep ass down. Head up and back arched seems to help that. I forget where atm but this seems to try and make me cramp somewhere... probably left hamstring but I keep thinking hip flexor for some reason.
April05
??? lbs am weight.
PUSH
- Seated Over Head Press off Pins
130x6
130x6
- Hang Clean
130x10
130x9F
- Hammer Grip DB Press
80x10
80x10
80x10
- Incline DB Shrugs
80x20
80x20
80x20
Notes
OHP - Really feeling strong. Pins set at clavicals.
Hang cleans - I was doing upright rows and liked them ok. Moved to high pulls and didn't like them. Hang cleans were great. I will be keeping these as a movement.
Hammer DBs - Heavy for me but very nice accomplishment for me. These just keep slowly moving up.
DB shrugs - I am really liking these.
March03
216 lbs am weight
PULL
- Sumo Deads
310x5
320x5 ST
340x1 ST
360x1 ST
380x1 ST
220x15
- Seated Good Mornings
160x15
160x15
160x15
- Kroc Rows
110x26=2/23+5 R/L
110x30/30 R/L ST
- DB Cleans
80x10/10
- DB Swings
80x10/10
Notes
Sumos - pretty happy, but they did feel heavy. 380 was pretty much max effort and slow as molasses. 220x15 was crackalackin'. I want to be happy with the 380 but since I have hit 428 conv I am not thrilled, but it is a sumo best so I will take it. Just had some trouble getting the bar past my kneecaps.
GM - Felt good. Didnt push the weight but added an extra set.
Krocs - Grip is the limiting factor on the first set. About time I swapped these out for Tbar rows.
DB cleans/swings - cleans sucked. swings were better but I think I will be happier with banded conv pulls.
March01
215 lbs am weight
PUSH
- Guillotine Press
170x6
170x4
170x4
- Band Face Pulls
#3x20
#3x20
- Hammer Grip DB Press
70x15
70x13
70x11
- Weighted Sit Ups
30x25 SS
20x35 SS
Notes
GP - Really been pushing these and since I didn't hit my reps I went an extra set.
BFP - 2nd week using the #3. Happy with the progress even though it seems slow.
DB press - Last 3 sessions I have been using 65lbs without hitting my 3rd set so I decided to go ahead and add weight. I was going to just to 2 sets but went ahead with my usual 3.
abs - still mostly focusing on keeping hip flexor involvement to a minimum.
A month ago I attempted to log my food on fitday, but it just made me think about food all the time, plus I made some errors in figuring out my baseline so I am just winging it. It is working pretty decent so far.
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