Working harder = Getting Stronger

[Smurfy]

Want to say thank you to everyone who has read and responded to my training posts this has really encouraged me to work harder and therefore im getting stronger every week.

INCLINE BENCH
bar X 12
50 X 12 (was supposed to go right to 55 but wasnt paying attention i guess)
55 X 12
60 X 10
65 X 10 *starts getting difficult here
70 X 8
75 X 6..PR!
80 X 3..HUGE PR!! dont think I ever even did 80 lb reps on flat bench
85 X 1..ANOTHER HUGE PR! might have been able to go for 2 but I got skerrrrrrrred

CLOSE GRIP BENCH (adjusted my grip/no wrist pain)
55 X 12
65 X 10
70 X 7 *failed on 8th rep
75 X 4..PR..*failed on 5th rep
65 X 8
*good thing about only having 75 lbs on the bar is that when you fail on a rep, you can easily bring it down to chest and roll it down to your lap without any pain LOL

WEIGHT-ASSISTED DIPS 12,10,8 *was able to do more last week but so many sets on bench had my triceps absolutely shot

LAT PULLDOWNS
80 X 12
90 X 12
90 X 10
*doing these on bench day allows me to do alot more weight than i would on back day

TRICEP PUSHDOWNS - ROPES
40 X 12
40 X 8
35 X 12
35 X 10

STRAIGHT BAR PUSHDOWNS
60 X 15
70 X 10
65 X 10

POWER CRUNCH AB BENCH
25 lbs 20,20,10,12

45 minutes StairClimber

READY......FOR.....A NAP!!

 

[revexrevex]

bro thats a lot of sets, you could have probably done more on incline without so many sets prior to that, but good PRs soon youll be repping 135

 

[Mike_Rojas]

She's not a bro revexexex

Great job Smurfy!

 

[Smurfy]

bro thats a lot of sets, you could have probably done more on incline without so many sets prior to that, but good PRs soon youll be repping 135

Thank you, Maam

 

[revexrevex]

Smurfy deadlifts doesnt she? Shes good bro

 

[bignate73]

one who deadlifts can be considered a "bro"

 

[Smurfy]

Smurfy deadlifts doesnt she? Shes good bro

LOL by the looks of my back you might think i have deadlifted....but i have not. Not yet anyway. Need someone to show me correct form.

 

[MnFguy49]

Congrats on the PR's!! Way to train hard, and keep it up!

 

[WalkingBeast]

Great work!!! Im proud of you!! The beast wants to see alot more PR's in the coming weeks!!!

 

[Synpax]

so...uh..... when do we get to see some pics?

j/k - nice work. And your right about failure with low weights. I recently crossed the barrier where I can no longer do that so if I fail and no one can rescue me, I'm, well, you get the idea. So get a spotter.

BTW - getting a spotter for that 'failed' rep helps you get more out of it because they can ease it up *just enough* so you still shread muscle fibers that you wouldn't shread rolling it over your abs. So just because you are using low weights doesn't mean you wouldn't benefit from a spotter.

 

[Parabellum]

Nice work!

 

[tad69]

LOL by the looks of my back you might think i have deadlifted....but i have not. Not yet anyway. Need someone to show me correct form.

If you are near Macon, Ga. I'd love to give you a hand.

Awesome PRs !!!

 

[b fold the truth]

Awesome job young lady...awesome job.

B True

 

[2Shy]

Great job! You have a load of endurance.

 

[Smurfy]

Thanks to everyone who responded. I think I am going to cut down on the number of lighter/warm up sets and also ask for a spot for my last few heavier sets. I think I have alot more in me at this point.

 

[Smurfy]

Also, thinking about replacing lat pulldowns with barbell rows since im doing this on bench day i would imagine this particular move should be more in the bench plane. suggestions??

 

[Smurfy]

^

 

[2Shy]

Bent over rows are great. I usually do chest supported because between being short waisted and other protruberances, I feel like I get a greater ROM. I've heard T-bar rows are great, but haven't tried them.

Oh, and I've broken down and asked someone to spot the past few ME days. There's a big mental boost knowing someone can bail you out. I did more than I expected each time.

 

[Smurfy]

Thanks 2Shy. I actually like bent BB rows and i think i may try them out next week. As for spotting, i agree that i will be more comfortable going up in weight with someone behind me, however....i will have any and all prospective spotters sign an acknowledgement including but not limited to the following;

1. Thou shalt not touch the bar unless the bar is sitting on my chest and i say GRAB IT.
2. Thou shalt not GUIDE the bar with hands In fact i dont want to see your hands near the bar. keep your hands away. this isnt 4,000 lbs here its only 85.
3. Thou shalt lift off for me but please do not throw bar out in front of me.
4. Thou shalt not count for me or make any commenst whilst i am lifting. I am wearing a headset anyway so i cant and dont want to hear you.
Thanks.

 

[2Shy]

The Four Commandments! I like.

How about

5. Thou shalt pay attention whilst I describe what I am doing prior to the lift. I am not a bodybuilder. I train in a particular way. Thou shalt hear and obey and not SCREW ME UP.

Had someone disobey this even after I told him I was going to pause for 2 seconds (and counted out loud even) before pressing back up.